What do you think?
Rate this book
The Lose Your Belly Diet
Lose Your Belly Diet
256 pages, Hardcover
First published January 1, 2016
1354 people are currently reading
1182 people want to read
About the author
Travis Stork
21 books40 followersDr. Travis Stork is an Emmy(R)-nominated co-host of the award-winning talk show "The Doctors" and a practicing board-certified emergency medicine physician. He graduated magna cum laude from Duke University and earned his M.D. with honors from the University of Virginia, where he was elected into the prestigious honor society of Alpha Omega Alpha for outstanding academic achievement. Born and raised in the Midwest, Dr. Stork is a fervent believer in helping patients feel empowered when it comes to their health. Dr. Stork practices what he preaches and likes to teach by example, biking to work every day, rain or shine. While he doesn't expect individuals to give up their cars, he is passionate about enlightening individuals on simple ways to attain and maintain good health based on their own life and circumstances. He believes that oftentimes, when people come to the E.R., it's already too late. That's why he takes such pride in teaching people how to avoid preventable illness before it happens. Most people don't realize that they make over 200 health-related decisions every day that dictate how well and how long they live. Dr. Stork believes health is not about the gym or a deprivation diet; health is achieved by focusing on those seemingly inconsequential 200-plus decisions people make throughout the day.
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 100 reviews
January 16, 2018
UPDATE (1/16/17)...I initially gave this a 4/5 thinking it was sound, smart advice, but 13 months later, after reading a number of nutrition books, I've come to understand a lot of the bad advice given in this book. While there are some good points on antibiotics, the advice and justification of Whole Grains are terrible (frankly, I dismiss anyone's nutritional advice when they say you need to eat whole grains; whole grains suck; see Wheat Belly or Undoctored by William Davis and/or Eat the Yolks by Liz Wolfe) and the exercise recommendation is also not the best advice (see The great cardio myth by Craig Ballantyne and/or The Calorie Myth by Jonathon Bailor). So, rereading the notes I wrote a year ago below, I no longer view this book as 4/5...I don't even view this book as good or particularly credible. There are a number of much better books that use the updated science of nutrition and exercise.
Notes:
This plan focuses on food choices and portion control strategies that help you eat more of the high quality foods that nourish you and make you feel full.
Growing field of human microbiome research- the study of various tiny organisms that live in our bodies, especially in our bellies. Healthy people have more beneficial microbes overall and a greater variety of microbes in their bodies than less healthy people; having a balanced, diverse microbe community is the way to go. (p.2-3). The diet will focus on making choices that protect and support the microbes in the stomach. It'll help burn off dangerous belly fat and maintain a healthy weight.
Refers to microbes as "little buddies".
36% of adults in the United States are obese. An additional 33% are overweight. Only 31% of American adults are considered normal weight or underweight.
About one-third of children and adolescents are overweight or obese (p.23)
Consumption and burning of calories is not the only factor in losing weight. Another is personal metabolism. Metabolism-the rate at which each of us uses and stores energy from food
Most gut bacteria love high-fiber foods (p.28). The most important step you can take to protect and support your microbes is to start eating more dietary fiber (p.37).
No matter what amazing discoveries gut researchers make, I don't think the best "medicine" for gut health will ever come from a pill. (p.41)
Fiber is the word we use for a number of different types of carbohydrates found in plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Americans don't eat enough fiber because we don't enough high-fiber fruits and vegetables and because many of the grain foods we do eat (ie. white flour, sugary cereal, and white rice) are so processed that little of their natural fiber remains (p.43-44). You can get more fiber in your diet by eating whole fruits instead of fruit juice, choosing whole grains instead of processed grains (brown rice instead of white rice), eat whole grain bread, pasta, cereals, and crackers instead of white bread, white pasta, and low-fiber cereal and crackers; Eat fruit and/or vegetables with every meal, eat vegetables with salsa, raspberries contain more fiber than strawberries, add seeds or beans to your salad, use ground nuts or seeds as coating for fish or poultry, and eat fruits and vegetables with their skin on like apples, pears, cucumbers. Drink more water with your fiber intake.
Gas, cramps, and bloating are typical, but temporary symptoms as your body adjust to the new fiber intake. (p.45-46)
It's important to eat a mix of vegetables and fruits to get all the nutrients you need because one doesn't contain everything (p.51)
Raw produce is better for your gut microbes than cooked because cooking breaks down some of the complex carbohydrates in foods. Opt for organic produce when possible (p.53)
A tip to eat more vegetables is to use dips like salsa and yogurt. (p.54) Also recommends a dish called "Chow-chow"
Recommends protein, especially plant-based protein foods like Legumes, peanuts (p.62)
Warn of processed meats, especially red meats like bacon, ham, pepperoni, hot dogs, jerky, etc. (p.63-64)
Whole grains are good for us, but refined grains are the opposite. Whole grains are made up of the entire seed, or kernel, of a plant. The seed consists of the germ, the bran, and the endosperm, and whole-grain foods contain all those components. With refined grains, the healthy parts of the plant's seed are stripped away. Foods such as white bread, white pasta, white rice, white flour, and other refined grain have had most of their nutrient-rich bran and germ removed. Thus, almost all of its protein, fiber, vitamins, and minerals are lost. (p.67)
Add these whole grains to your daily diet; barley, cracked wheat, corn (including whole-grain cornmeal and popcorn, wheat, oats, wild rice, and quinoa especially (p.69-70)
There are foods that actually contain living microbes like yogurt. He recommends "full-fat organic dairy(or low fat if you prefer the taste) rather than nonfat dairy/skim milk." Go with plain yogurt and add fresh fruit instead of the sugary flavors. Try adding cinnamon and nutmeg to your yogurt. Look for the words "live and active cultures" on the label. (See "Sigg's" brand). (p.77-78)
Try Kefir on your cereal instead of milk. Recommends plain because "flavoring adds anywhere from 40 to 60 calories per serving and around 18 more grams of sugar" (p.79).
Antibiotics were first developed in the late 1920s, and they became universally available in the US in the 1940s. They were considered a miracle drug for humans because they cured a range of diseases that had previously killed millions of people. Antibiotics then started to be given to animals, which also made them fatter. Problem is that the antibiotics that fatten up animals also fatten up the people who eat them (p.88-89)
Recommends that you eat meat and other foods from animals that are raised WITHOUT antibiotics. When you're buying organic meats and dairy products, you're also protecting yourself from the growth hormones that are often used in conventionally raised animal products. (p.90) Grass fed is also preferable (p.91)
You can save money with frozen organic fruits.
Antibiotics kill off dangerous bacteria, but also good. Antibiotics are "Tremendously overused and this overuse is wreaking havoc on good bacteria while causing dangerous bacteria to mutate and become more dangerous" (p.98). Antibiotics make their way into the human microbiome in 2 ways: through drugs that we take directly, and through the antibiotics given to farm animals that we eat.
In one year, more than 262 million courses of antibiotics are prescribed in doctors' offices, clinics, and other outpatient settings. That's the equivalent of giving an antibiotic prescription to 83% of the people in this country every year. One third to one half is not necessary; 87-131 million antibiotic prescriptions should never be written, filled, or taken by patients. (p.99)
Exercise...duh. Recommends 30min per day of moderate-intensity aerobic activity like walking or jogging (3-5 miles is moderate in an hour's time(p.105-106).
The actual Lose your Belly Diet Plan follows 5 guidelines: 1/enjoy probiotic foods every day (yogurt, kefir, kimchi, and live culture sauerkraut), 2) eat an abundance of Prebiotic superstars (Can be eaten at any time), 3) pick a mix of proteins (especially plan protein), 4)Choose great grains, and 5) Embrace friendly fats.
Probiotic Dairy foods: Yogurt (regular, drinkable, or greek), kefir- Serving size of 8 ounces of regular yogurt or 5-6 ounces of Greek yogurt
Prebiotic superstars= all vegetables. Aim to have a minimum of 6-7 servings of vegetables per day, but limit starchy vegetables like corn, sweet potatoes, and potatoes, to half a cup total per day. Also fruits: apples, pears, blackberries, blueberries, raspberries, and mixed berries; a minimum of 2 servings per day.
Proteins- veggie burgers are good (see Dr. Praeger's), salmon, trout, shrimp, chicken, almonds, walnuts, peanuts, pistachios, pumpkin seeds, KIND protein bars okay for on the go,
Great Grains- Whole grain English Muffin, whole grain bread, unsweetened oatmeal, granola, whole grain crackers, whole grain tortilla, (p.141-150)
Recommends three meals/two snacks approach.
Even if you healthiest diet in the world, you're still not going to lose weight if you eat way too many calories a day (p.153)
*The Lose your Belly Diet is not just a weight loss plan; it's an eating strategy that you can follow for the rest of your life. (p.163)
Recommends outside research sources:
mayoclinic.org
The nutrition section of the Harvad T.H. Chan School of Public Health website
webmd.com/news
Recipe Guide
Breakfast-Pizza Omelet, berry smoothie, granola Yogurt Parfait, Broccoli Cheddar Breakfast Burrito,
Any Vegetable soup, Easy Chicken Barley Soup, Heart Lentil Soup,
Main Dish Meatless Entrees- Spinach Lasagna, Lentils with Barley and Spicy Tomato Sauce,
Main Dish Meat, Fish, and Poultry Entrees- Pork Kabobs, Garlic Shrimp, Skillet Enchiladas, Salsa Chicken, Sante Fe Pork Chops with Rice, Baked Fish with Tomatoes, Beef Barley Stew,
Salsas, Dips, and Spreads- Superstar Salsa, green goddess dip, Rosemary-Garlic Yogurt Dip,
Notes:
This plan focuses on food choices and portion control strategies that help you eat more of the high quality foods that nourish you and make you feel full.
Growing field of human microbiome research- the study of various tiny organisms that live in our bodies, especially in our bellies. Healthy people have more beneficial microbes overall and a greater variety of microbes in their bodies than less healthy people; having a balanced, diverse microbe community is the way to go. (p.2-3). The diet will focus on making choices that protect and support the microbes in the stomach. It'll help burn off dangerous belly fat and maintain a healthy weight.
Refers to microbes as "little buddies".
36% of adults in the United States are obese. An additional 33% are overweight. Only 31% of American adults are considered normal weight or underweight.
About one-third of children and adolescents are overweight or obese (p.23)
Consumption and burning of calories is not the only factor in losing weight. Another is personal metabolism. Metabolism-the rate at which each of us uses and stores energy from food
Most gut bacteria love high-fiber foods (p.28). The most important step you can take to protect and support your microbes is to start eating more dietary fiber (p.37).
No matter what amazing discoveries gut researchers make, I don't think the best "medicine" for gut health will ever come from a pill. (p.41)
Fiber is the word we use for a number of different types of carbohydrates found in plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Americans don't eat enough fiber because we don't enough high-fiber fruits and vegetables and because many of the grain foods we do eat (ie. white flour, sugary cereal, and white rice) are so processed that little of their natural fiber remains (p.43-44). You can get more fiber in your diet by eating whole fruits instead of fruit juice, choosing whole grains instead of processed grains (brown rice instead of white rice), eat whole grain bread, pasta, cereals, and crackers instead of white bread, white pasta, and low-fiber cereal and crackers; Eat fruit and/or vegetables with every meal, eat vegetables with salsa, raspberries contain more fiber than strawberries, add seeds or beans to your salad, use ground nuts or seeds as coating for fish or poultry, and eat fruits and vegetables with their skin on like apples, pears, cucumbers. Drink more water with your fiber intake.
Gas, cramps, and bloating are typical, but temporary symptoms as your body adjust to the new fiber intake. (p.45-46)
It's important to eat a mix of vegetables and fruits to get all the nutrients you need because one doesn't contain everything (p.51)
Raw produce is better for your gut microbes than cooked because cooking breaks down some of the complex carbohydrates in foods. Opt for organic produce when possible (p.53)
A tip to eat more vegetables is to use dips like salsa and yogurt. (p.54) Also recommends a dish called "Chow-chow"
Recommends protein, especially plant-based protein foods like Legumes, peanuts (p.62)
Warn of processed meats, especially red meats like bacon, ham, pepperoni, hot dogs, jerky, etc. (p.63-64)
Whole grains are good for us, but refined grains are the opposite. Whole grains are made up of the entire seed, or kernel, of a plant. The seed consists of the germ, the bran, and the endosperm, and whole-grain foods contain all those components. With refined grains, the healthy parts of the plant's seed are stripped away. Foods such as white bread, white pasta, white rice, white flour, and other refined grain have had most of their nutrient-rich bran and germ removed. Thus, almost all of its protein, fiber, vitamins, and minerals are lost. (p.67)
Add these whole grains to your daily diet; barley, cracked wheat, corn (including whole-grain cornmeal and popcorn, wheat, oats, wild rice, and quinoa especially (p.69-70)
There are foods that actually contain living microbes like yogurt. He recommends "full-fat organic dairy(or low fat if you prefer the taste) rather than nonfat dairy/skim milk." Go with plain yogurt and add fresh fruit instead of the sugary flavors. Try adding cinnamon and nutmeg to your yogurt. Look for the words "live and active cultures" on the label. (See "Sigg's" brand). (p.77-78)
Try Kefir on your cereal instead of milk. Recommends plain because "flavoring adds anywhere from 40 to 60 calories per serving and around 18 more grams of sugar" (p.79).
Antibiotics were first developed in the late 1920s, and they became universally available in the US in the 1940s. They were considered a miracle drug for humans because they cured a range of diseases that had previously killed millions of people. Antibiotics then started to be given to animals, which also made them fatter. Problem is that the antibiotics that fatten up animals also fatten up the people who eat them (p.88-89)
Recommends that you eat meat and other foods from animals that are raised WITHOUT antibiotics. When you're buying organic meats and dairy products, you're also protecting yourself from the growth hormones that are often used in conventionally raised animal products. (p.90) Grass fed is also preferable (p.91)
You can save money with frozen organic fruits.
Antibiotics kill off dangerous bacteria, but also good. Antibiotics are "Tremendously overused and this overuse is wreaking havoc on good bacteria while causing dangerous bacteria to mutate and become more dangerous" (p.98). Antibiotics make their way into the human microbiome in 2 ways: through drugs that we take directly, and through the antibiotics given to farm animals that we eat.
In one year, more than 262 million courses of antibiotics are prescribed in doctors' offices, clinics, and other outpatient settings. That's the equivalent of giving an antibiotic prescription to 83% of the people in this country every year. One third to one half is not necessary; 87-131 million antibiotic prescriptions should never be written, filled, or taken by patients. (p.99)
Exercise...duh. Recommends 30min per day of moderate-intensity aerobic activity like walking or jogging (3-5 miles is moderate in an hour's time(p.105-106).
The actual Lose your Belly Diet Plan follows 5 guidelines: 1/enjoy probiotic foods every day (yogurt, kefir, kimchi, and live culture sauerkraut), 2) eat an abundance of Prebiotic superstars (Can be eaten at any time), 3) pick a mix of proteins (especially plan protein), 4)Choose great grains, and 5) Embrace friendly fats.
Probiotic Dairy foods: Yogurt (regular, drinkable, or greek), kefir- Serving size of 8 ounces of regular yogurt or 5-6 ounces of Greek yogurt
Prebiotic superstars= all vegetables. Aim to have a minimum of 6-7 servings of vegetables per day, but limit starchy vegetables like corn, sweet potatoes, and potatoes, to half a cup total per day. Also fruits: apples, pears, blackberries, blueberries, raspberries, and mixed berries; a minimum of 2 servings per day.
Proteins- veggie burgers are good (see Dr. Praeger's), salmon, trout, shrimp, chicken, almonds, walnuts, peanuts, pistachios, pumpkin seeds, KIND protein bars okay for on the go,
Great Grains- Whole grain English Muffin, whole grain bread, unsweetened oatmeal, granola, whole grain crackers, whole grain tortilla, (p.141-150)
Recommends three meals/two snacks approach.
Even if you healthiest diet in the world, you're still not going to lose weight if you eat way too many calories a day (p.153)
*The Lose your Belly Diet is not just a weight loss plan; it's an eating strategy that you can follow for the rest of your life. (p.163)
Recommends outside research sources:
mayoclinic.org
The nutrition section of the Harvad T.H. Chan School of Public Health website
webmd.com/news
Recipe Guide
Breakfast-Pizza Omelet, berry smoothie, granola Yogurt Parfait, Broccoli Cheddar Breakfast Burrito,
Any Vegetable soup, Easy Chicken Barley Soup, Heart Lentil Soup,
Main Dish Meatless Entrees- Spinach Lasagna, Lentils with Barley and Spicy Tomato Sauce,
Main Dish Meat, Fish, and Poultry Entrees- Pork Kabobs, Garlic Shrimp, Skillet Enchiladas, Salsa Chicken, Sante Fe Pork Chops with Rice, Baked Fish with Tomatoes, Beef Barley Stew,
Salsas, Dips, and Spreads- Superstar Salsa, green goddess dip, Rosemary-Garlic Yogurt Dip,
November 1, 2020
Wow, I am really quite surprised and even rather flabbergasted at how much seeming vitriol Dr. Travis Stork tends to occasionally engender and attract with regard to his The Lose Your Belly Fat Diet: Change Your Gut, Change Your Life. And I really do have to actively wonder why there is so much almost vicious animosity present in quite a number of the online reviews of The Lose Your Belly Fat Diet: Change Your Gut, Changes Your Life I have read and for the most part seemingly just and mostly because Dr. Stork does not follow and actively adhere to that oh so common current dietary trend of claiming that ALL grains (both whole and processed) are majorly unhealthy for everyone (for personally, if I do not eat enough whole grains, my entire digestion system shuts down).
And therefore, while the first, while the theoretical part of The Lose Your Belly Fat Diet: Change Your Gut, Change Your Life is indeed a bit dragging and can also get a trifle tedious (and rambling), the main health and nutrition points made by Travis Stork, they do not only make perfect and common sense to and for me, I am also so very much appreciative of the fact that most of his dietary suggestions totally and absolutely do suit me and also do not seem all too difficult to follow and to keep on following (for the specific diet looks tasty, versatile, healthy and I certainly do love Stork’s focus on moderation and indeed and as mentioned above that for Travis Stork, whole grains are not considered anathema but an integral part of a varied and healthy diet and lifestyle). Four stars in general for The Lose Your Belly Fat Diet: Change Your Gut, Change Your Life, and while I am of course a bit annoyed and frustrated that there are no photographs of the end products, that there are no pictures of the meals presented in the recipe section, I do appreciate Travis Stork’s realistic and common sense and diverse approach to his diet so very much that I am almost but not quite yet tempted to rate The Lose Your Belly Diet: Change Your Gut, Change Your Life with five stars.
And therefore, while the first, while the theoretical part of The Lose Your Belly Fat Diet: Change Your Gut, Change Your Life is indeed a bit dragging and can also get a trifle tedious (and rambling), the main health and nutrition points made by Travis Stork, they do not only make perfect and common sense to and for me, I am also so very much appreciative of the fact that most of his dietary suggestions totally and absolutely do suit me and also do not seem all too difficult to follow and to keep on following (for the specific diet looks tasty, versatile, healthy and I certainly do love Stork’s focus on moderation and indeed and as mentioned above that for Travis Stork, whole grains are not considered anathema but an integral part of a varied and healthy diet and lifestyle). Four stars in general for The Lose Your Belly Fat Diet: Change Your Gut, Change Your Life, and while I am of course a bit annoyed and frustrated that there are no photographs of the end products, that there are no pictures of the meals presented in the recipe section, I do appreciate Travis Stork’s realistic and common sense and diverse approach to his diet so very much that I am almost but not quite yet tempted to rate The Lose Your Belly Diet: Change Your Gut, Change Your Life with five stars.
February 25, 2017
Great recommendations here. More about what you should eat than what you should not eat. I appreciate the emphasis on a plant-based diet while also leaving room for the inclusion of dairy, grains, fish, and chicken/beef (for my husband). Even as a vegetarian, I find it challenging to integrate the servings of vegetables that he recommends daily.
December 12, 2016
Commit To Living An Active, Healthy Life
Prior to reading this book, I had no idea the author was an E.R. physician. In that profession, Dr. Stork has seen what happens if you do NOT take care of your body. The poor folks he sees in the ER room "wish more than anything that they could turn back the clock and live a better, healthier life. They would give anything for a second chance. But many of them can’t. It is too late for them."
THE LOSE YOUR BELLY DIET is primarily focused on changing the food you eat--especially getting more fiber and a diversity of microbes into your diet. That is, it's not an exercise book or a set of short cuts to make you look slimmer. Rather, improving your appearance is actually a side benefit of the better diet. That is, you will naturally have a smaller belly when you incorporate the recommended changes.
The essence of the Lose Your Belly Diet is really just 5 things:
1) Enjoy probiotic foods every day.
2) Eat an abundance of Prebiotic Superstars
3) Pick a mix of proteins
4) Choose great grains
5) Embrace friendly fats
Dr. Stork emphasizes what he calls, "Buddies in Your Belly." These are the microbes in your gut. The doctor emphases the importance of getting a diverse population of microbes into our system: "Gut microbes play such a crucial role in our health that it’s kind of amazing that it’s taken so long for us to start giving them the attention they deserve"
In an era where we emphasize super-cleanliness and use of antibacterial lotions, it's important to take action to improve the diversity of our gut bacteria: "The good news is that we can take significant steps to repair our damaged guts." The doctor points out that increasing dietary fiber is a critical (and pretty easy) step.
Another big emphasis of THE LOSE YOUR BELLY DIET is getting more fiber into our diet. This is not a new idea of course, but it IS a well-supported idea: "Giant piles of research have shown that people who eat adequate fiber have a lower risk of various chronic health conditions, such as heart disease, obesity, diabetes, some kinds of cancer..."
I like the author's willingness to admit when the science is not quite proven in some areas. I appreciate his humility: "Although we have learned so much lately, there are still many things we don’t know about gut bacteria and how best to support it. . . When we don’t know whether A is better than B or C, I’ll level with you and share whatever guidance is available to help you make choices that are best for you."
PART II suggests "Foods That Feed Your Gut." I thought one of the more sections was the "Dozen Easy Ways to Eat More Fiber." I learned several good dietary tactics that I had not thought of. Here are the ones that I found most helpful:
#4: In soups, chili , and pasta sauces, replace some meat with beans or lentil
#7: Choose fruits and vegetables that are highest in fiber. For example, raspberries contain much more fiber (8 grams per cup) than strawberries (3 grams per cup).
# 8. Add beans, lentils , split peas, or seeds to your salads.
#10. Swap hummus for mayonnaise as a sandwich spread. Hummus provides you with protein as well as fiber.
As a result of reading this tips, I am changing the food I eat to try to emphasize more fiber and microbe diversity, as the doctor recommends. I confess I had no idea that raspberries had a lot of fiber compared to strawberries. That seems like a really simple change to do.
Another good way to enhance your gut microbe diversity is to eat probiotic foods, which are "teeming with helpful microbes, you introduce new guests to the microbe party in your gut." The author reminds the reader that yogurt is the "mother of all probiotic food." Kefir is another good choice, because it has many different strains of bacteria, compared to yogurt. I did not know that.
Dr. Stork cites the well-known study showing that kids who grow up in "dirtier" environments are often healthier: "Kids who grow up in homes with dogs have lower rates of asthma, allergies, and eczema than kids without dogs. . . Kids who are raised on farms pick up a wide variety of microbes as they interact with animals." Although the research is not yet conclusive, it seems as though early exposure to microbes improves our immune system.
All in all, I found THE LOSE YOUR BELLY DIET to be a helpful, encouraging book. I didn't see any startling new findings, but there were a lot of practical tips I had not considered. Dr. Stork concludes with an encouraging note: "Make the most of your life by being active and fueling your body in a way that best supports you." Recalling what he sees in the E.R department, the doctor exhorts the reader to take action NOW. Change your diet, and the benefits will start right away.
I thought this quote sums up the book nicely: "Don’t be the person in the ER whose last moments are filled with nothing but regret. Commit to living an active, healthy life."
Advance Review Copy courtesy of the publisher.
March 18, 2017
This book is NOT just another fad diet book... definitely quite the opposite! Dr. Travis Stork explains how the health and well-being of microbes that live in our gut are connected.
The Lose Your Belly Diet is full of nutritional information and also has a great eating plan that puts its emphasis on eating whole grains, legumes and probiotic foods. You will also find recipes in the back of the book to help you on your healthy journey.
A well-researched book that has a lot of detail and thought behind it! Highly recommended!
I received a free copy of this book from NetGalley in exchange for an honest review.
The Lose Your Belly Diet is full of nutritional information and also has a great eating plan that puts its emphasis on eating whole grains, legumes and probiotic foods. You will also find recipes in the back of the book to help you on your healthy journey.
A well-researched book that has a lot of detail and thought behind it! Highly recommended!
I received a free copy of this book from NetGalley in exchange for an honest review.
February 19, 2017
On the one hand, there are some good recipes in the back of the book. On the other, the book is written as though his readership has the mental capacity of the microbes he insists on calling "Little Buddies."
January 29, 2017
I would search elsewhere for valid health information.
There is some good information in the book but nothing new to me. It is written in way that seems like the reader is in third grade. He used cute nicknames for many body functions and systems instead of clinical terms, which seemed like a waste of my valuable time. There was a lot of repetition and the same subjects were covered in multiple chapters. What I gleaned from the book could have been covered in full detail by an online article.
There is some good information in the book but nothing new to me. It is written in way that seems like the reader is in third grade. He used cute nicknames for many body functions and systems instead of clinical terms, which seemed like a waste of my valuable time. There was a lot of repetition and the same subjects were covered in multiple chapters. What I gleaned from the book could have been covered in full detail by an online article.
May 12, 2017
I can't wait to try the recipes at the back of the book; they look great! I wasn't overly impressed with the information in the chapters though. I got tired of hearing about my "Little Buddies", and the overuse of transition words annoying so I've rated it 3 out of 5 stars.
January 7, 2017
Reads somewhat like a text book, however the message is good as well as motivational. My husband loves the recipies especially the spinach lasgna
July 11, 2017
Clearly just reading this book doesn't get rid of Belly Fat. Darn. I hoped that it would.
That being said, I enjoyed the book. Most of the information I've heard before, but the book was well-written and somewhat motivating. I think I'll put down this ice cream sandwich and look for an apple and yogurt.
That being said, I enjoyed the book. Most of the information I've heard before, but the book was well-written and somewhat motivating. I think I'll put down this ice cream sandwich and look for an apple and yogurt.
April 13, 2017
The jist of this book is about taking care of the good bacteria in your gut and how that will make you healthier and possibly leaner as well. I will incorporate some of the ideas into my diet and my family's and be more aware of what I am eating.
March 8, 2020
Really enjoyed reading how certain food protect the microbes in your gut. It’s so informative. I’ve read so many books about health but not about gut health. Feel like an idiot for not knowing some of the things in the book, like your stomach being a human microbiome. It was annoying how he called the microbes buddies. The first time was cute but he repeats it throughout the entire book.
June 11, 2017
If you're suspicious of books trying to convince you to eat better, I'd invite you to direct your attention this way. Dr. Travis Stork explains how what we eats affects the microbiome that lives within us and that a healthy microbiome leads to a healthy weight and less illness. Seems simple right?
Well it is. He first begins by breaking down what our microbiomes are and how they relate to our overall health. Then, he explains how different foods affect these microbiomes. He rounds out the book by showing how to put healthy eating habits into practice which will result in a healthy microbiome.
I first noticed that the tone of this book was a lot less preachy than some of the diet books I've read have been. He doesn't make me feel guilty for not already eating how he suggests nor does he present his own triumphs as examples for why we should eat this way. Instead, he uses science and nutrition facts to explain the what, hows, and whys.
I also feel there's a lot of common sense in this book. He's not asking readers to cut out specific food groups. He's not asking readers to eat massive amounts of a certain food group. And he's not asking readers to do anything other than what a lot of health professionals have been saying lately.
The most valuable part of this book is his guidelines for healthy eating and the suggestions for what these guidelines look like in real life. He helps me take the theory and put it into practice. There's also a lot of ways I can adjust these guidelines to individualize my diet. To me, this means I have a higher chance at eating healthier and maintaining healthy eating habits.
Well it is. He first begins by breaking down what our microbiomes are and how they relate to our overall health. Then, he explains how different foods affect these microbiomes. He rounds out the book by showing how to put healthy eating habits into practice which will result in a healthy microbiome.
I first noticed that the tone of this book was a lot less preachy than some of the diet books I've read have been. He doesn't make me feel guilty for not already eating how he suggests nor does he present his own triumphs as examples for why we should eat this way. Instead, he uses science and nutrition facts to explain the what, hows, and whys.
I also feel there's a lot of common sense in this book. He's not asking readers to cut out specific food groups. He's not asking readers to eat massive amounts of a certain food group. And he's not asking readers to do anything other than what a lot of health professionals have been saying lately.
The most valuable part of this book is his guidelines for healthy eating and the suggestions for what these guidelines look like in real life. He helps me take the theory and put it into practice. There's also a lot of ways I can adjust these guidelines to individualize my diet. To me, this means I have a higher chance at eating healthier and maintaining healthy eating habits.
November 29, 2023
3-star does not mean it is not a good book. I actually gain a good deal of knowledge on how gut microbiomes can affect a wide range of health issues and different ways to improve good microbiomes.
However, there are two things I don't like about it. First, it is not specific about losing the belly--the main reason I picked it--but about losing weight in general by eating healthy. Second, it is pretty wordy. If you are interested in learning the science and researches behind the suggestion, you may like it. But even if you are, many of the researches are still in the infant stage and still need further researches to prove them. If you just want to have a simple, straight to the point instructions on how to lose weight, you are likely to fall asleep many times before reaching the recipe chapter at the end.
However, there are two things I don't like about it. First, it is not specific about losing the belly--the main reason I picked it--but about losing weight in general by eating healthy. Second, it is pretty wordy. If you are interested in learning the science and researches behind the suggestion, you may like it. But even if you are, many of the researches are still in the infant stage and still need further researches to prove them. If you just want to have a simple, straight to the point instructions on how to lose weight, you are likely to fall asleep many times before reaching the recipe chapter at the end.
February 7, 2017
Fascinating book with revelatory new information about how our gut bacteria play a significant role in our overall health. I lost 23 lb using Stork's previous book, The Doctor's Diet as a template. There was lots of great comprehensive nutrition information in that book that was easily decipherable and very motivating. I like this eating plan even more - with its emphasis on whole grains and legumes. One could adopt this eating plan permanently without feeling deprived. Love this book and plan to make it my bible for intelligent, balanced guidance to eating a (mostly) plant based diet. I could eat this way forever, and that is probably the whole point. What I like about Stork's ethos, what differs from the myriad of other books out there on diet, is that he does not demonize individual food groups, and it is infinitely easier to eat that way for the long haul (at least for this cowboy). Vegetarians and omnivores could use this eating plan as the diet is predominantly plant based, but if you like meat (I do), you can eat lean protein. I would recommend this book to people whether they want to lose weight or not, it is an inspiring guide to healthy eating with lots of pragmatic, SCIENCE based information. No hippy dippy fear mongering, just information comprehensively presented and wonderful, nourishing, life-affirming delicious food.
September 10, 2024
I thought that this book was a good book, and it’s educational as well as informative. I learned that that Travis Stork is a ER doctor who wrote this diet book to help us all to be happy in our lives by giving us lists of healthy fruits, grains, and vegetables that help us to maintain a healthy weight. Also it helps us lose belly weight too. I mean who doesn’t want to lose their belly weight and want to have normal range levels of cholesterol, glucose, etc at our doctor’s office. But along with these wonderful lists of foods comes certain store brand like-Dr. Praeger’s , Ezekiel bread, Siggis yogurt, nuts, seeds, tempeh, etc. Dr.Stork explains why these foods are important for our bodies along with probiotic foods such as- certain brands of sauerkraut, yogurts, and to have some of these things daily to help prevent major health issues. Dr.Stork explained that with his job, he sees patients who gone way past the point of no return. We can learn from him as a trusted resource who follows these guidelines in his own life. Also the fruits and veggies that he provides give us the needed fiber that keeps us fuller longer, better gut improvements, better sleep, and attitude control too.
February 2, 2017
I've been having digestion issues for a year now. I purchased this book more for the education and suggestions to help with the belly bloat, and in comfort. This book didn't present any new information I hadn't already read in other books, but it does present it much more simply, and seems to make the whole process simple.
I've been gluten intolerant, and had cut out most carbs with the exception of sugar. I'd also cut out most proteins because I had my gallbladder out. So technically I wasn't eating much, and the bloat was horrible.
I started adding "little buddies", and fiber, and water to my diet. I feel so much better. I've not lost any weight yet, because of the sugar I'm sure, but my bloat is gone, and my digestion is faster.
Most of the recipes are a starting point for me, but I'm able to simply add and subtract as I please. They are simple recipes, and the ingredients are easy to come by.
I've been gluten intolerant, and had cut out most carbs with the exception of sugar. I'd also cut out most proteins because I had my gallbladder out. So technically I wasn't eating much, and the bloat was horrible.
I started adding "little buddies", and fiber, and water to my diet. I feel so much better. I've not lost any weight yet, because of the sugar I'm sure, but my bloat is gone, and my digestion is faster.
Most of the recipes are a starting point for me, but I'm able to simply add and subtract as I please. They are simple recipes, and the ingredients are easy to come by.
February 4, 2017
This book is SO informative! I never thought I could learn so much from a diet book. I read through the entire book instead of just skipping to the "diet" section, and I would recommend anyone else who picks this up do the same thing. Dr. Stork loads readers up with so much knowledge about gut health and how our lifestyle plays into that. Reading through all of this info before checking out the recipes and diet plan, really helped things make more sense. I am looking forward to seeing how this book will help improve my health!
February 13, 2017
I read a lot about health and nutrition; and think that this book offers a lot of well grounded, common sense advice on what to eat. He is not preachy and explains things in a very accessible way. Geek as I can be, I even made a little chart for myself on a suggested way on how to break out the different kinds of foods for meals or snacks so that I can keep track of them. Highly recommended.
April 17, 2017
I really enjoyed this book. I like a new perspective on healthy eating that does not include the usual "dieting". I've been a fan of probiotics for 20 years, so this book really fed my interest in that. I particularly liked the discussions on alternatives to taking an acidophilus pill, such as consuming kimchee and kefir.
May 10, 2019
Very good book, the title makes you think it just about losing your belly; but it's really about how certain foods are excellent for your stomach. There are good bacteria's that help fight disease and basically help you to be healthier! It was very informative. If you are wanting a change to improve your diet and be healthier, eat healthier I recommend reading this book. :)
February 24, 2019
A lot of interesting info about gut bacteria and the recipes are very good. My only real complaint is the way he keeps calling gut bacteria “Little Buddies,” as if 6-year-olds are going to be reading this book.
January 7, 2020
3.5 stars
My rating is what I gave it when I read it in 2017. I have learned some things since then that would probably make me downgrade the rating if I looked at the book now in 2020. But I'll leave it at the original rating I gave it. For now, anyway.
My rating is what I gave it when I read it in 2017. I have learned some things since then that would probably make me downgrade the rating if I looked at the book now in 2020. But I'll leave it at the original rating I gave it. For now, anyway.
January 4, 2017
Great book!
I really enjoyed this book. It was easy to follow and I am already trying the recipes! Super excited to start feeling better!
I really enjoyed this book. It was easy to follow and I am already trying the recipes! Super excited to start feeling better!
January 5, 2017
good read
Started this plan with my family this week cant wait to see the results! hope it is all great! 1
Started this plan with my family this week cant wait to see the results! hope it is all great! 1
February 6, 2017
I really liked reading about the science behind the gut microbes. I found the author's writing style a bit strange. Somehow I felt like I was watching a tv show.
February 3, 2017
Easy to read; compelling arguments. Lots of slicing and dicing but do-able.
May 7, 2018
Please do NOT LISTEN TO THIS BOOK. I had to switch off the audio book because the narrator is the worst. Any joy or love of career that Travis Stork would have brought to the book was obliterated by the robotic tone of the narrator. I couldn't handle him over enunciating Little Buddies another moment. It really would have ruined the entire book.
I picked up the hardcover at the library instead and tried again and it was full of good information about prebiotics which I am interested in currently. I haven't really tried any recipes yet, but this would be a good starting place if anyone was interested in prebiotics and probiotics.
I picked up the hardcover at the library instead and tried again and it was full of good information about prebiotics which I am interested in currently. I haven't really tried any recipes yet, but this would be a good starting place if anyone was interested in prebiotics and probiotics.
December 25, 2018
I've read a lot of diet books and tried almost ever diet known to man. I was excited when I saw Dr. Phil recommend this book. Yes, I've tried Dr. Phil's 20/20 diet with great success. I thought this book would give me an expanded list of quality and healthful foods- and it does. If you don't need to lose weight but interested in a great science lesson- this book is for you. If you want better health and a easy to follow weight loss diet- forget it. It's just like every other diet out there. The author repeats himself many times to fill up more pages. Even though he's handsome, Dr. Stork's book is disappointing for a weight loss guide.
June 19, 2019
This was a good diet book but not as much new information as I would have hoped for. However, it does help me to be reminded of good eating habits. Even though I have heard the information before, I find it helpful when I learn a new reason why those healthy choices are good. It keeps me motivated to continue to make healthy choices.
I would recommend this book to any health conscious individual.
I received this galley from NetGalley.
I would recommend this book to any health conscious individual.
I received this galley from NetGalley.
Displaying 1 - 30 of 100 reviews