THE SMARTEST Diet to GET LEAN FAST

Summary

In this informative video, Dr. Michael Diamonds emphasizes the importance of gut microbiome health for weight loss and overall health. He debunks traditional calorie-counting methods and introduces 10 foods, including coffee, oats, Greek yogurt, and salmon, which can positively influence gut bacteria and aid in achieving a leaner physique. The video also highlights the significance of a diverse and colorful diet, and suggests intermittent fasting as a beneficial practice for gut health and weight management.

Takeaways

• 🔄 Calorie counting alone isn't enough for weight loss; gut microbiome health is crucial.
• 🍽️ Quality of food matters more than quantity for sustainable weight loss and health.
• 🌟 A diverse and colorful diet can lead to a more diverse gut microbiome, aiding in weight loss.
• ☕ Coffee can be a beneficial pre-workout drink due to its natural energy boost and polyphenol content.
• 🌾 Oats are a great source of prebiotic fiber that feeds gut microbes and promotes a healthy gut.
• 🍶 Greek yogurt is high in protein and prebiotics, supporting gut health and satiety.
• 💧 Replacing sugary drinks with sparkling water can help reduce calorie intake and promote weight loss.
• 🍗 Chicken, when prepared healthily, is a good source of protein that supports gut bacteria growth.
• 🐟 Salmon provides a combination of healthy fats and protein that can improve gut health and weight loss.
• 🍓 Berries are low in calories and high in antioxidants, supporting gut health and aiding weight loss.
• 🥚 Eggs are a prebiotic food rich in protein that can help suppress appetite and nourish the gut microbiome.
• 🍇 Red wine in moderation can have prebiotic effects and improve gut microbiota diversity.

Q & A

What is the main focus of the video script?

The main focus of the video script is the role of gut microbiome in weight loss and the importance of consuming certain foods to improve gut health and facilitate lean body mass development.

What does the speaker claim about traditional calorie counting methods?

The speaker claims that traditional calorie counting methods may be ineffective for some individuals, suggesting that the quality of food and its impact on gut microbiome is more critical for weight loss than just counting calories.

What is the significance of the gut microbiome in health according to the script?

The gut microbiome is significant for health as it helps in digestion, maintaining a healthy immune system, producing essential nutrients, regulating mood and mental health, and affecting body composition and weight loss ability.

What was the outcome of the study conducted by Alan Walker on identical twins with different body types?

The study showed that the gut microbiota from the obese twin led to weight gain and insulin resistance in germ-free mice, compared to those receiving microbiota from the lean twin, indicating that diet and environment can shape gut microbial composition and body composition.

What is dysbiosis and how does it affect weight loss?

Dysbiosis is an imbalance of the gut microbiota, which can increase inflammation and ghrelin production, making it difficult for the body to absorb nutrients and burn fat, thus hindering weight loss and increasing the risk of obesity and related diseases.

What role does fiber play in gut health according to the script?

Fiber acts as a prebiotic, feeding the beneficial gut bacteria, which ferment the fibers to produce short-chain fatty acids that reduce inflammation and promote gut health, aiding in weight management.

Why is coffee recommended as a pre-workout drink in the script?

Coffee is recommended as a pre-workout drink because it contains caffeine, which can improve physical strength and reduce fatigue, and is also rich in polyphenols that benefit gut microbiota, making it an energy-boosting and calorie-free option.

What are the benefits of consuming oats for gut health?

Oats are a great source of prebiotic fiber that gut bacteria ferment to produce beneficial chemicals, keeping the gut healthy, reducing inflammation, and aiding in nutrient absorption.

How does Greek yogurt support gut health?

Greek yogurt is high in protein, which is filling, and contains prebiotics that produce short-chain fatty acids like butyrate, which protect the gut from inflammation and support gut barrier function.

What is the impact of sugar and artificial sweeteners on the gut microbiome?

Sugar and artificial sweeteners can cause imbalances in the gut microbiota, leading to inflammation in the gut lining, affecting food absorption, and potentially causing weight gain and insulin resistance.

Why are berries considered beneficial for gut health?

Berries are low in calories, high in fiber, and rich in polyphenols and antioxidants, which can protect the gut from damage and promote the growth of beneficial gut microbiota.

What is the speaker's recommendation for a balanced approach to drinking beverages?

The speaker recommends replacing sugary drinks with sparkling water for better hydration and gut health, while allowing for a moderate intake of zero-calorie drinks to maintain balance.

How does the preparation method of chicken affect its nutritional value and gut health benefits?

Grilled or baked chicken is more beneficial for gut health compared to fried chicken with added artificial ingredients, as it avoids the negative impacts of unhealthy fats and additives on the gut microbiome.

What are the benefits of salmon for gut health and weight loss?

Salmon is high in protein, which increases satiety and reduces hunger, and rich in omega-3 fatty acids, which reduce inflammation and improve insulin sensitivity, both aiding in weight loss.

What is the role of eggs in supporting gut health and weight loss?

Eggs are rich in protein, act as a natural appetite suppressant, and are prebiotic, containing compounds that nourish the gut microbiome, supporting a healthy weight and reducing chronic disease risk.

Why does the speaker recommend red wine in moderation for gut health?

Red wine, when consumed in moderation, is rich in polyphenols with prebiotic effects, which can improve gut microbiota diversity and composition, supporting gut health.

What is the speaker's final recommendation for improving gut health and weight loss?

The speaker recommends making the diet diverse and colorful, increasing food diversity, and incorporating fasting to give the gut a break, repair, and decrease inflammation.

Outlines

00:00

🍀 The Role of Gut Microbiome in Weight Loss

This paragraph introduces the concept of gut microbiome's impact on weight loss. It emphasizes that traditional calorie counting might not be the key to getting lean and suggests that fixing the gut microbiome could be the missing piece in the weight loss puzzle. The speaker, Dr. Michael Diamonds, shares his personal weight loss journey and how the quality of food, particularly Super Foods, contributed to his transformation. The importance of a diverse and colorful diet is highlighted, as it feeds the gut microbiota, leading to better health and easier weight loss. The World Health Organization's statistics on obesity are cited to emphasize the global issue and the potential of the video's content to help a large audience.

05:02

🏋️‍♂️ The Power of Super Foods for Gut Health

The second paragraph discusses the transformative effects of incorporating Super Foods into one's diet for improved gut health and weight loss. It presents case studies of clients who have successfully changed their gut microbiome and achieved a leaner physique. The paragraph lists the first five of ten recommended foods for a healthy gut and weight loss: coffee, oats, Greek yogurt, extra virgin olive oil, and sparkling water. Each food is explained in terms of its benefits for gut health, such as providing prebiotics, antioxidants, and proteins that support the growth of beneficial gut bacteria and reduce inflammation.

10:03

🍽️ A Diverse Diet for a Healthy Gut Microbiome

The final paragraph continues the list of recommended foods, adding chicken, salmon, berries, eggs, and red wine to the mix. It explains how each food item contributes to gut health and weight loss by providing essential nutrients, proteins, and healthy fats. The importance of cooking methods is highlighted, with air frying and baking suggested as healthier options for chicken. The paragraph concludes with advice on the importance of a diverse and colorful diet for gut health and weight loss, and the benefits of fasting. A call to action is included for viewers interested in a personalized diet plan to improve gut health and vitality.

Keywords

💡Gut Microbiome

The gut microbiome refers to the community of microorganisms that live within our digestive system, playing a crucial role in digestion, immune function, and overall health. In the video, it is emphasized as a key factor in weight management and fat loss, with the speaker suggesting that a balanced gut microbiome can help control appetite and improve nutrient absorption, thereby influencing body composition.

💡Caloric Deficit

A caloric deficit is the state where an individual consumes fewer calories than they burn, which is essential for weight loss. The video implies that while a caloric deficit is important, the quality of the food consumed is even more critical for achieving a lean physique.

💡Prebiotic Fiber

Prebiotic fiber is a type of dietary fiber that feeds the beneficial bacteria in the gut, promoting their growth and activity. In the context of the video, oats are highlighted as an excellent source of prebiotic fiber, which helps in maintaining a healthy gut microbiome and potentially aids in weight loss by reducing inflammation and enhancing nutrient absorption.

💡Short Chain Fatty Acids (SCFAs)

SCFAs are produced when gut bacteria ferment dietary fibers. They are important for gut health, reducing inflammation, and aiding in nutrient absorption. The video mentions SCFAs as beneficial chemicals created by the fermentation of prebiotic fibers, like those found in oats and Greek yogurt, which contribute to a healthy gut environment.

💡Polyphenols

Polyphenols are natural compounds found in many plants that have antioxidant properties and can provide various health benefits, including supporting a healthy gut microbiome. The video describes polyphenols as being abundant in coffee and contributing to the energy and health benefits associated with its consumption.

💡Dysbiosis

Dysbiosis refers to an imbalance in the gut microbiome, which can lead to increased inflammation and negative health effects. The video script discusses how dysbiosis can increase the production of the hunger hormone ghrelin, making it more difficult for the body to absorb nutrients and burn fat, thus affecting weight loss efforts.

💡Ghrelin

Ghrelin is a hormone that stimulates appetite. The video explains that an imbalance of gut microbes can lead to increased ghrelin production, causing frequent hunger and potentially hindering weight loss efforts.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that can help reduce inflammation and improve insulin sensitivity, both of which are beneficial for weight loss. The video mentions salmon as a rich source of omega-3s, making it a recommended food for those looking to get lean.

💡Berries

Berries, including strawberries, blueberries, and raspberries, are highlighted in the video as superfoods due to their low calorie content, high fiber, and rich antioxidant properties. They are described as beneficial for gut health and weight loss by keeping one full and satisfied.

💡Eggs

Eggs are presented in the video as a prebiotic food that is high in protein and can act as a natural appetite suppressant. They are recommended for their role in feeding and nourishing the gut microbiome, thus supporting a healthy weight and reducing the risk of chronic disease.

💡Red Wine

Red wine is discussed in the video as a fermented beverage that, when consumed in moderation, can be beneficial for gut health due to its polyphenol content. It is suggested as a way to enjoy a weekend drink without negatively impacting weight loss goals.

Highlights

Calorie counting misconceptions debunked and the importance of gut microbiome in weight loss emphasized.

Author's personal weight loss journey and the role of food quality in achieving leanness.

The revolutionary science of using gut bacteria for weight management.

Introduction of Dr. Michael Diamonds and the mission of Sculpt by Science.

WHO's classification of obesity and the alarming global statistics on overweight populations.

The power of YouTube algorithm to influence health information dissemination.

Definition and function of the gut microbiome in human health.

The vast number of bacteria in the digestive system and their collective genetic diversity.

Individual variability in gut microbiota and its impact on health and weight.

The role of ghrelin in hunger regulation and the influence of gut microbes on it.

Dysbiosis, its definition, and its consequences on weight gain and health.

The significant impact of dietary changes on gut microbiota diversity.

Importance of a diverse and colorful diet for a healthy gut microbiome.

Case studies of clients who successfully transformed their bodies through dietary changes.

Listing and explanation of the first of the 10 recommended foods for gut health and weight loss: Coffee.

Benefits of oats for gut microbiota and their role in weight management.

Greek yogurt as a source of prebiotics and its benefits for gut health and satiety.

Extra virgin olive oil's role in reducing inflammation and supporting gut barrier function.

The recommendation to replace sugary drinks with sparkling water for gut health.

Chicken as a high-protein food beneficial for gut bacteria and weight loss.

Salmon's combination of healthy fats and protein for gut health and satiety.

Berries as low-calorie, high-fiber superfoods rich in antioxidants for gut health.

Eggs as a prebiotic food with appetite-suppressing and gut-nourishing properties.

Red wine in moderation as a fermented drink with prebiotic effects on the gut microbiota.

The importance of food quality over calorie count in achieving a lean body.

Recommendation to fast for gut health and its benefits beyond weight loss.

Transcripts

10 foods you should be eating to get

lean fast everything we've known about

calorie counting is wrong if you've been

stuck with your progress and just can't

get lean your weight isn't moving your

calories are low and sub 2 000 you're

doing training five days in a week and

you're doing tons of cardio and maybe

because we have those calories in versus

calories I'll think wrong and what we

need to do is to fix your gut microbiome

what I'm about to share in this video

may be the missing piece in your fat

loss puzzle in 2017 that was my first

transformation and I dropped a total of

16 pounds in 20 weeks I went through a

muscle building phase in 2018 and

dropped the same amounts of fat but this

time in 12 weeks in 2019 I did my first

show and dropped a total of 24 pounds in

16 weeks and my last show in 2021 I

dropped a total of 39 pounds in 28 weeks

I got better and more efficient at

losing the fat because of the quality of

the foods that I was eating I went from

eating Oreos every day in 2017 to eating

Super Foods in 2021 that allowed me to

get into the shape of my life and get

lean the best diet isn't the one that's

low in calories it's the quality of the

food that really matters the best diet

is the one that feeds your gut the right

food and is sustainable what if I told

you you could literally use your

bacteria in your gut to get lean this is

a revolutionary science that I believe

for you will change your fat loss game

forever hi my name is Dr Michael

diamonds and I'm the founder of sculpt

by science we help busy professionals

reach their Peak Performance with their

health energy and finally get lean

sustainably The Who recognizes obesity

as a disease women with more than 30

body fat and men with more than 25 body

fat are considered obese so if you fall

within this range this video will help

you tremendously on September 27 2022

The Who reported more than one billion

people worldwide are obese that includes

650 million adults 340 million

adolescents and 39 million children this

number is still increasing in the United

States 42 percent of adults are

overweight and obese and the number is

rising dramatic I honestly believe from

the 1 billion people out there they're

searching for this information on

YouTube so for the algorithm you have

the power to change someone's life and

change the course of this channel for

the better according to YouTube

analytics only 14 of you are subscribed

to the Channel all I ask is to subscribe

and gently tap the like button let's

kick it off gut microbiome it's a

community of microscopic bugs that live

mainly in our intestines and they feed

on the food that we eat they release

useful chemicals when they're fed the

right food and it controls our appetite

and how our body stores fat according to

the Department of research at Harvard

University about a hundred trillion

bacteria live inside our digestive

system this is an insane number when you

think about it there are thousands of

different species which weigh as much as

our brain when you put it all together

and a hundred fold more genes than one

is found in the human genome these

little bugs work very hard for your gut

health they're like little superheroes

each with their own special superpowers

they're regular appetite help us digest

food maintain a healthy immune system

produce essential nutrients and vitamins

and most importantly the regular lead

our mood and our mental health so your

gut microbiota is like a missing

organism the hero behind your good

health now you may be wondering do we

all have the same species of gut

microbes this is where it gets

interesting and the answer is no if you

take a look at the genetics between two

random humans they're about 99.9

identical to one another but can be 80

to 90 different from one another in

terms of the gut microbiome a study that

was conducted in 2013 by Alan Walker on

gut microbias from identical twins one

twin was obese and one was lean they

were implemented in germ-free mice and

they were fed the same food they found

that the mice receiving microbiota from

the obese twin gained weight and

developed insulin resistance compared to

the mice receiving microbiota from the

lean twin this simply means that diet

and environment can shape your gut

microbial composition and in turn can

have a direct effect on your body

composition and the ability to lose

weight have you ever eaten a lot of food

and still felt hungry a short time after

or do you find yourself craving snacks

frequently throughout the day well your

little gut microbes could be the reason

for this ghrelin which is the hormone

that stimulates hunger is produced more

often when these bugs are imbalanced and

this is what brings us to the main

problem dysbiosis it's a term used to

describe the imbalance of the

microscopic bugs in your gut they'll be

increasing inflammation and increase in

production of relin which can make it

more difficult for our bodies to absorb

nutrients and burn fat this puts you in

a higher risk of developing obesity

cardiovascular disease type 2 diabetes

and even cancer here's the good news

you're capable of changing your gut

microbiota diversity by 57 through

eating the right food whereas genes

account for no more than 12 percent by

dietary change we mean making your diet

more diverse both in terms of color and

content and not ditching your favorite

foods completely it's proven that the

diet is consistent of different types of

food and colors can lead to more diverse

microbiome this is why a salad is

considered very healthy all the

different colorful vegetables are great

fuels for your gut microbes adding these

10 foods are a combination of these 10

foods paired with a caloric deficit may

be the missing key for you to finally

get lean this is exactly what happened

with my client Tori who'd been training

for years but building a sustainable

diet with a variety of Super Foods is

what allowed him to transform the same

with my client Donnie Shannon and David

all extremely busy professionals who

changed their gut microbiome and are now

leaner more energetic and understand

what they're putting in their body if

you want me to help build your

personalized roadmap and get similar

results fill out the application in the

description below in this video to work

with me directly and let's finally get

to see your six-pack once in your life

but let's get into these 10 foods number

one is coffee personally I fast for 16

hours and I eat within an eight hour

window period what I do for breakfast is

coffee coffee is a powerful stimulant

and it can be used to improve your

physical strength it will minimize

fatigue it is also classified as a

nootropic because it sensitizes neurons

and provides mental stimulation many of

caffeine's effects include fat burning

strength benefits euphoria and yes

they're subject to tolerance it may not

occur in people who are already used to

caffeine no matter how large the dose

coffee is rich in fibers and polyphenols

polyphenols are this natural defense

chemical in most plants but particular

ones that have those bitter tastes and

dark colors are typically expressed in

coffee these polyphenols are really like

a boost of energy or fuel for your gun

microbes and make them produce

beneficial chemicals that are very good

for your gut microbiota what I usually

recommend for my clients is to make

coffee their main pre-workout drink it

doesn't just give you a great boost in

energy but it's also calorie free and

it's natural this makes it a perfect

pre-workout drink I recommend no more

than two to three cups in a day number

two oats think of your gut microbiota

like a bunch of tiny workers in your

digestive system these workers love to

eat fiber it's like their favorite snack

one way they got microbiota prevents

weight gain through the fermentation of

dietary fibers oats are an excellent

source of Prebiotic fiber these little

workers ferment these fibers and create

special chemicals called short chain

fatty acids which keeps your gut healthy

reduces inflammation and it also makes

it easier for your body to absorb the

nutrients from the food additionally

oats contain polyphenols which are

antioxidants and have shown to have

anti-inflammatory effects have you ever

wondered why bodybuilders love oats so

much they also have the highest satiety

index amongst breakfast foods which

means they keep you feeling full and

satisfied for longer number three Greek

yogurt it's packed with tiny living

organisms called prebiotics these

prebiotics produce short chain fatty

acids like butyrate they're like little

shields for your gut lighting they

protect you from inflammation and damage

plus Greek yogurt is high in protein it

leaves you full and satisfied and it's

great for muscle building some ways you

can make your Greek yogurt is mixing

your favorite protein powder and or

mixing it with your favorite food like

strawberries or berries extra virgin

olive oil could lower the risk of heart

disease stroke and decrease type 2

diabetes it also has anti-inflammatory

properties which can help reduce

inflammation in the gut and also support

gut barrier function but let's be real

measuring out portions can be

challenging so to make things easier I

recommend using a spray replace all of

your soft drinks or your sweet beverages

with sparkling water the worst enemy of

your gut can be sugar and artificial

sweeteners let alone sugar spikes in the

extra calories that come from it it

makes losing weight close to Impossible

by eating the sugar you'll be feeding

what we want to call in this video the

villains of the story The pathogenic

bacteria in your gut and it goes beyond

that Sugar causes imbalances in your gut

microbiota and causes inflammation in

the gut lining this will mess with your

food absorption and cause weight gain

and insulin resistance if you're really

craving to drink something fresh with

your meal your good needs the right

hydration to thrive I would normally

suggest plain water but sparkling water

is a good step if you're starting to

Crave that soft drink as long as it's

free from artificial sweeteners along

with the hydration of your gut health

Studies have shown that water can help

reduce the calorie intake and promote

weight loss in my personal opinion I

will still have a few soft drinks in my

drink so I highly recommend finding a

balance between the sparkling water and

the soft drink now I personally still

drink zero calorie drinks knowing this

information the objective here isn't to

cut out all foods and or your favorite

snacks completely but to allow you to

make better choices for example I now

drink my gallon of water per day as

sparkling water and then still have a

few cans of my Sprite Zero the key word

here is balance the next meal chicken

your gut bacterias love protein just

like a builder needs the right tools to

construct a building your gut microbata

needs protein to grow and Thrive chicken

is high in protein low in carbs making

it great for weight loss in terms of

food options this is why chicken is a

good source of protein can support the

gut health by promoting growth of your

gut bacteria however the way that

chicken is prepared and cooked can also

impact nutritional value and potentially

impact your gut health for example Fried

Chicken or the chicken that has added

artificial ingredients may not be as

beneficial for your gut as grilled or

baked chicken this is the best way to

prepare your chicken this will be a Game

Changer we know that chicken's a great

source of protein but if you're making

it in your pan or you're baking it it

can be hard to eat dry chicken what you

should do is use an air fryer in my 10

years of making chicken breast as a

bodybuilder and doctor this is by far

the best way to keep your chicken juicy

and flavorful give the ninja air fryer

go thank me later salmon it's the

perfect combination of healthy fats and

lean protein and it's exactly what your

gut needs salmon is high in protein

which can help with increasing your

satiety and reducing your hunger making

easy to stick to your calorie Control

Diet also salmon is rich in omega-3

fatty acids which can help reduce

inflammation and improve insulin

sensitivity both of which are important

for weight loss if you're a big Sushi

fan I highly recommend going for a sake

try and avoid any sushi with salmon that

has the cream cheese on it just to

reduce the fat the next group is berries

these consist of strawberries

blueberries raspberries and are also

known as a superfood they're low in

calories they're packed with fiber and

canned from weight loss by keeping you

full and satisfied one cup of

raspberries has 64 calories blackberries

1 cup 65 blueberries and 1 Cup 86

calories and strawberries and one cup is

48 calories berries are high in

polyphenols and are rich in antioxidants

which can protect your gut from damage

and promote the growth of your gut

microbiota if you're interested in

antioxidizing properties then berries

are the way to go you'll see these are

common ingredients in the green

supplements that you like eggs eggs are

an ultimate food hack if you want to

lose the weight improve your gut health

without sacrificing taste or

satisfaction eggs are rich in protein I

act like a natural appetite suppressant

most importantly eggs are also Prebiotic

food they contain compounds that can

help feed and nourish your gut

microbiome so if you want to maintain a

healthy weight reduce the risk of

chronic disease and support gut

well-being make sure to include the eggs

into your diet now if you're gonna go

out and you're gonna have a drink I

would recommend red wine I save the best

for last for you you can still enjoy

your weekend drink while trying to lose

weight you might be wondering how red

wine is good for your gut microbiota any

fermented food or drink can be gut

friendly and wine too if it's taken in

moderation wine is rich in polyphenols

which have been shown to have strong

Prebiotic effects and in turn improve

your gut microbiota diversity and

composition in short the types of

microbiome you have change how your body

reacts to the food you eat and in turn

affect your body fat and weight loss

Journey the amount of calories you eat

in a day is important but the quality of

the food comes first the takeaways from

this video is make your food as diverse

and as colorful as possible I highly

recommend increasing the diversity with

your food this will help your gut

tremendously and finally just before we

end I highly recommend fast fasting also

allows your gut to have a break for it

to repair and to decrease inflammation

fasting has been shown to be incredible

for your gut and that's only a fraction

of its benefits but I'll leave the video

here hopefully this video is helpful and

you can use a combination of the 10

foods or any of them and just improve

your overall gut health this will help

with weight loss over and your overall

Vitality with that being said if you

want to work with me help me build your

diverse diet plan that is healthy for

you that will give you energy then fill

out the application in the description

down below leave the video The Gentle

thumbs up and let me know in the

description down below what you think of

this video very different but I think it

will be super useful but I'll see you

guys in the next one cheers