Jacqueline Whitehart - The 28-Day Gut Health Plan - Lose weight and feel better from the inside

Jacqueline Whitehart is an expert health-food writer and best-selling cookery author.

With a practical and light-hearted approach, Jacqueline’s books are full of helpful tips and advice, and are packed with her own fresh, healthy and delicious recipes.

Jacqueline is a busy working mum from Yorkshire who writes from the heart and from personal experience. She’s not perfect, or a perfectionist; her down-to-earth approach to dieting and cooking speaks directly to her many readers, and she’s always happy to answer any questions her readers may have.

Jacqueline’s recipes are easy to follow with simple, readily available ingredients.

Jacqueline writes regularly on her blog, www.52recipes.co.uk, and has a weekly free-recipe newsletter.

For Andy and the kids … who are always putting up with my experiments.

Thorsons

An imprint of HarperCollins Publishers

1 London Bridge Street

London SE1 9GF

www.harpercollins.co.uk

First published by Thorsons 2017

FIRST EDITION

© Jacqueline Whitehart 2017

Cover layout design © Holly Macdonald

A catalogue record of this book is available from the British Library

Jacqueline Whitehart asserts the moral right to be identified as the author of this work

All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, non-transferable right to access and read the text of this e-book on screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.

This book features weight-loss techniques which may not be suitable for everyone. You should always consult with a qualified medical practitioner before starting any weight-loss programme, or if you have any concerns about your health. This book is not tailored to individual requirements or needs and its contents are solely for general information purposes. It should not be taken as professional or medical advice or diagnosis. The activities detailed in this book should not be used as a substitute for any treatment or medication prescribed or recommended to you by a medical practitioner. The author and the publishers do not accept any responsibility for any adverse effects that may occur as a result of the use of the suggestions or information herein. If you feel that you are experiencing adverse effects after embarking on any weight-loss programme, including the type described in this book, it is imperative that you seek medical advice. Results may vary from individual to individual.

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Source ISBN: 9780008268916

Ebook Edition © August 2017 ISBN: 9780008268923

Version 2017-08-11

Cover

Title Page

Copyright

Part 1: Feel Better from the Inside

Introduction

Is the 28-Day Gut-Health Plan for You?

How Does the 28-Day Gut-Health Plan Work?

What’s Wrong with My Gut?

How to Improve Your Gut Health

Initial Gut Assessment Quiz

The 5 Big Triggers

Everybody Is Different

Food and Drink

Is Your Lifestyle Affecting Your Gut?

Part 2: The 28-Day Plan

Let’s Do It!

Day-by-Day Guide

Gut-Health Diary

28-Day Review

Bonuses

Part 3: Recipes

Step Up Recipes

Rest and Restore Recipes

Introducing … Milk

Introducing … Red Meat

Introducing … Nightshade

Adventure Recipes: Milk, Red Meat and Nightshade

Introducing … Gassy Vegetables

Introducing … Wheat and Gluten

Adventure Recipes: Food Combining

List of Searchable Terms

List of Recipes

About the Publisher

FEEL BETTER FROM THE INSIDE

Do you get that Christmas dinner feeling every day of the week? Does your weight seem unaffected by what you eat and how often you exercise? Do you sometimes feel drained and bloated after a meal? Do you get bouts of spotty skin even though you’re way past being a teenager? Does your stomach sometimes keep you awake at night?

Talking about our gut-health problems is a taboo subject for many of us. If you’d been up most of the night with stomach pains, would you mention it to your friend over coffee the next day? Would you mention your loose bowels at the school gates? Of course not. We keep the pain and anxiety well hidden. And if the pain and symptoms just get worse year on year, do we complain? No, we just get on with it and learn to manage the symptoms.

If you want weight loss, a flat stomach and a healthy digestion then let me steer you in the right direction. I challenge you to follow the 28-Day Gut-Health Plan. In four weeks, you’ll lose weight – up to 3kg (7lb) – and it will all come off your tummy. You’ll banish food cravings and restore the healthy bacteria in your gut. You’ll take the first steps towards permanent weight loss, a healthier digestive system and a fitter old age.

What’s more, with over 80 delicious recipes tailored to the programme, you’ll find the plan to be both simple and tasty.

There are some really useful quizzes and trackers in the book and if you’d like them in a printable and reusable format, they are all available (at no cost) via www.52recipes.co.uk/28G

Finally, I’d like to say that I’m always here to answer your gut-health questions and help you overcome your personal hurdles. You can contact me by email at j@52recipes.co.ukor get in touch via 52DietRecipeson Facebook or Twitter.

Yours,

Jacqueline Whitehart

Do you suffer occasional symptoms of gut sensitivity – bloating, gas, cramps or loose bowels? Do these symptoms appear quite randomly yet you can’t tie them down to a particular foodstuff? Perhaps you suspect you might be intolerant to some foods but sometimes you can eat them without suffering any problems. The good news is that this plan can help you pinpoint the level of your food intolerances, reduce the symptoms and feel better and finally slowly reintroduce the food.

Severe Food Allergies

If you have a severe food allergy, such as nut or egg allergy, or suffer from coeliac disease then you should be following expert treatment. This book is absolutely no substitute for professional medical advice.The book can still be used to find other intolerances as long as you first seek expert medical advice.

If your weight loss has stalled (or hasn’t even got going), then your gut could be holding you back. Your digestive system is like your second brain, telling you what to eat and when. When those signals get confused because your gut is a bit toxic (sorry for the bad news), then it tells you to eat when you’re not hungry and gives you irresistible cravings. We’re going to give your gut a deep clean and find out the foods your gut likes and the ones it struggles with. As a result, your cravings will disappear and you will naturally lose weight. It’s not uncommon for someone following the gut-health programme (but not thinking about weight loss) to easily lose half a stone.