The Skinny Gut Diet: Balance Your Digestive System for Permanent Weight Loss

by Brenda Watson, Leonard Smith, Jamey Jones

The secret to permanent weight loss revealed. The real reason diets fail has nothing to do with calories and everything to do with the balance of bacteria in your gut. A simple guide to show you how to finally achieve your ideal weight.
The 100 trillion bacteria that live in your digestive tract—which make up 90 percent of the cells in your body—are the real reason you gain or lose weight. When those microbes are out of balance, chronic health conditions can occur, including irritable bowel syndrome, fatigue, and obesity. By balancing the good and bad bacteria, you can finally achieve your ideal weight—for good. 
         In The Skinny Gut Diet, New York Times bestselling author, public television icon, certified nutritional consultant, and digestive health expert Brenda Watson offers an insightful perspective on the little-known connection between weight gain and an underlying imbalance of bacteria in the gut, or what she calls the “gut factor”—the overlooked root cause of weight gain. Drawing upon the latest scientific research, Brenda illuminates the inner workings of the digestive system and provides instructions for achieving a healthy bacterial ecosystem that spurs weight loss by enabling the body to absorb fewer calories from food, experience reduced cravings, and store less fat. The premise is simple: curtail sugar consumption (and its surprising sources) and eat more healthy fats, living foods, and protein to balance the gut bacteria. The result? A skinny gut. 
         The Skinny Gut Diet centers around an easy-to-follow diet plan. A 14-day eating plan, dozens of delicious recipes and sage advice help you achieve—and maintain—digestive balance and sustained weight loss. With inspiring real-life stories of ten individuals who transformed their health on the Skinny Gut Diet, Brenda empowers you to become your own health advocate so that you can finally shed unwanted pounds and enjoy optimal health and vitality.

Genres: Health, Nonfiction, Nutrition, Diets, Audiobook, Self Help, Adult

304 pages, Paperback

First published October 7, 2014

About the author

Brenda Watson, C.N.C. is an authority on nutrition, digestion, internal cleansing and detoxification. A New York Times best-selling author and public television educator, she validates why digestive health is the foundation for total-body health. Her new book, Skinny Gut Diet – Balance Your Digestive System for Permanent Weight Loss – debuts this Fall.

Reviews

[Shelley · Rating 4 out of 5]

ARC generously provided by publisher via NetGalley in exchange for an honest review.

I have read lots on Diet books and have even read quite a few about how diet affects your systems. However, I have to say that this book has some great points about how we eat and what supplements we take affect out actual gut.

What I loved about this book is that it is realistic. It doesn't set any goals that are not attainable and the diet plan is realistic with real food. The recipes were also very good and contain everyday ingredients. There was nothing that you couldn't find in your everyday grocery store. The supplements recommended are also reasonable, there are only four and they are ones you are probably taking anyway.

This is a realistic view of getting healthy and treating your body the way you should.

[Teresa Shepherd · Rating 1 out of 5]

The diet that left me fat, sick, and nearly dead.

If your are looking for a low carb diet with supplements thrown in, then this is your diet. However, if you are like me and suffering from autoimmune driven illness, then run from this diet as fast as you can. This is the diet that left me fat, sick, and nearly dead. The only diet that has let me get off all my imuno-supresant meds is a vegan gluten free diet. The only advice I can use from this book is to take a pro-biotic. Save your money and go watch Forks Over Knives on Netflix. It will save your health and your life.

[Cheryl · Rating 4 out of 5]

One of the basic premises of this book can be seen in this quote:

“Gut microbes help give a new twist to the phrase ‘You are what you eat.’ You are what your gut microbes do with what you eat.” (page 14)

Ms. Watson makes the claim that what is going on in your gut has a direct connection to what is going on with your weight. She does a very good job at backing it up, too. She includes plenty of arguments with references from reputable scientific studies.

She talks about almost every imaginable related topic such as, leaky gut, microbiome, candida, gluten, stress, antibiotics, inflammation, heavy metals, obesogens, detoxing and the gut-brain connection. She explains these and every thing else in easy to understand layman’s terms. No confusion here.

Interspersed throughout all the background information about the why behind the diet, are real life success stories, which makes this all the more credible.

When this author gets to the nitty gritty of what to do and eat for this diet she leaves nothing out. Included are food lists, meal plans, recipes, shopping lists, suggested suppliers and tips on eating out.

Some of the basic rules for this diet are:

Rule 1: Eat more fat (healthy fat) to reduce silent inflammation.

Rule 2: Eat living foods every day to balance your gut.

Rule 3: Eat protein at every meal and snack to eliminate cravings.

Just because you now have her basic rules doesn’t mean you will be successful in losing weight. There is an extremely large amount of information packed into this book and we all need the “why” for things or else we will forget and stop doing whatever the thing is. You really do need the whole book.

And considering all the health “sessions” and health “summits” that have been going on around the internet the last few months, this book contains a lot of that same information, perhaps not in as great a depth, but no topic in general seemed to be missing.

As a life long researcher of health topics and a weight loss coach I highly recommend this book for anyone looking to lose weight and keep it off.


Disclosure of Material Connection: I received this book free from Waterbrook Multnomah Publishing Group as part of their blogging for books program. I was not required to write a positive review. The opinions I have expressed are my own. I am disclosing this in accordance with the Federal Trade Commision’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

[Denise · Rating 2 out of 5]

Says all the right things, everything we know to be true about what we should eat and how. Does seem to be on the chemical/scientific side of description. Takes a new approach by measuring in teaspoons rather than grams. Could be difficult to get used to, especially since all food labels are in grams. Recipes in the back are good, though again would need to make adjustments for the different type of ingredients. If you are of the scientific bent of mind, this book is for you. Otherwise, it is a great reference source for those wanting to make some life adjustments.

[Shari · Rating 4 out of 5]

Very informative book. You can learn a lot about your digestive system. Things I've never heard of and didn't know. Brenda makes this an easy read book. Lots of information and easy to understand. Brenda Watson shows you how to make the change. She offers different pictures and easy explanations. She has examples to learn from. She offers recipes for you to try and even offers a plan to follow. I don't think it could get any simpler. I'm so glad she made things easy to understand. I would most definitely recommend this book.

[Fiffer_feffer_feff · Rating 5 out of 5]

I waited a whole year to write a review because I have tried every diet out there. Battling my weight for most of my adult life lead me to try a new diet, lose weight quickly then gain it all back again plus more. I saw the Skinny Gut Diet on PBS and figured I would (reluctantly) give it a try. I bought it on sale because I was so skeptical. At first I lost weight quickly then slowed down. I went through a plateau for about 3 months but started losing again. In 12 months I lost just shy of 30 pounds. I have another 10 or so go but I am completely confident I can do this. I still take probiotics daily as well as digestive enzymes and a fiber supplement. I count my carbs and fiber meticulously. If I go over I make it up the next day. This has become a lifestyle change for me and it has become a way that I *want* to eat instead of *having* to eat in order to lose weight. I love this way of eating. It took some getting used to but I wouldn't have it any other way.
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[Bina Artiste · Rating 4 out of 5]

This book was very informative, especially where it says that probiotics can help alleviate mood disorders. I'd like to know more about this, since I take probiotics (and due to this book increasing them), and have been on mood disorder medication for over 10 years!

I did not know about enzymes and would like to try a bottle of supplements, and as well try out some of the delicious recipes she's provided. YUM.

[Y · Rating 3 out of 5]

All the supplements it recommends can become really pricy. Probiotic with 100B active cultures, to be taken daily? That'll be costly, even with vitamin store membership cards. Still, says a lot of good things to possibly try a modified version of.

[Shelley Wilson · Rating 4 out of 5]

Good information. I like that she repeatedly gives you the rules and reminders of what to look for in your diet.

[Robin · Rating 5 out of 5]

Excellent book. Works well with my fasting diet. Emphasis on probiotics and prebiotics, fiber. Very sensible.

[Zee Monodee · Rating 3 out of 5]

Good book with clear explanations (though they tended to repeat too much at times, as if trying too hard to prove a point). The diet portion seemed reasonable, and everyone can take some pointers away from the guidelines - though again, it is very 'basic' in the form of remove processed crap for real food.
The biggest caveat I saw was the extreme use of supplements and probiotics. Even if those are available where you live (okay, yes, there's also the Internet), it just seems like added stress and strain, especially to your wallet because these are not cheap, and the money this would rack up makes this plan in its given form unsustainable.
Still, there are some good tips and also a rather good description of gut and everything related, so this is a good take away from this very expensive program.

[Dom · Rating 3 out of 5]

I read this because I wanted to learn about eating right for maintaining a healthy gut, not so much for the weight loss portion. The information in this book would be very useful if you haven't read much about healthy diets, especially around low carb diets. She is essentially encouraging you to eat a low carb (under or around 50 grams of net carbs, or 10 teaspoons as she called it), clean diet. Which is great. If you have already done a lot of research on this type of eating or are already following a low carb or ketogenic diet then this book will feel very repetitive and can likely be skipped.

[Ajay Warner · Rating 4 out of 5]

The most important tidbit I learned: I had always suspected that cravings came from my gut, since my head could be as determined as steel but still be weak in the presence of whatever kryptonite was calling me. Now I know: if I eat badly (sugar, primarily), I'm training my gut bacteria to expect bad (but evolutionarily attractive) food. My gut will torture me with cravings to get more bad food. Therefore, make no exceptions or splurges. If I don't let my gut know that bad food even exists, and it doesn't torture me with cravings.

[Audra Lewandowski · Rating 5 out of 5]

Excellent book! It's not so much a diet as what we should be doing anyway to maintain a healthy gut, good serotonin levels, and keeping off excess weight. I love how Watson spells out just the quantities you need of fiber, probiotics, and omega 3s. I started this program with my teenage daughter. She lost 15 pounds, 1/2 a shoe size, her mood improved, and she began more regular. I am so thankful for this book!

[Tiffany Collins-Haight · Rating 4 out of 5]

I received this book from a Goodreads giveaway a few years back but didn't read it then. Fast forward to present day where I'm dealing with digestive issues after gallbladder surgery and figured it may be a good idea to give this book a chance! I haven't started the diet yet, but will on Monday. Many of the points in the book make sense and I'm looking forward to relief!

[Charleen · Rating 3 out of 5]

interesting premise

[Elle · Rating 4 out of 5]

I enjoyed this book and the simple tools it provides for tracking and for purchasing the appropriate supplements.

[Amy Lee · Rating 5 out of 5]

This makes a lot of sense!

[Karina Enriquez · Rating 3 out of 5]

Listened to the audiobook to help with my digestive system. Had some useful knowledge and tips.

[Polly Ekin · Rating 3 out of 5]

Hot take: cut out flour and sugar, take enzymes, fish oil and probiotics.

[Tammiw · Rating 4 out of 5]

Good science. Practical advice that doesn't really have a downside - non-invasive, do it yourself, can help without hurting type of stuff.
Have done some things she suggested.

[Tammy · Rating 2 out of 5]

This book had a lot of information in it but I thought it was boring (my husband read it and thought it was interesting).

I did learn that having the wrong balance of bacteria in your gut can make you fat and having the right balance can protect you from getting fat.

[Lori Tatar · Rating 3 out of 5]

Goodreads sent me a copy of The Skinny Gut Diet and, ironically, I just received an email from Anthem regarding the same theory about bacteria in the gut and the help or harm they can do. It is a very plausible theory and, I am hoping, will prove to be accurate for long-term health and wellness. The book goes a bit long on what comes across as lecturing on the idea behind the diet and almost as long on testimonials that I found to be overdone by first-name-only people.

Barring the negatives, I really think the diet is worth a real chance. It makes sense and speaks to what we already know on some level. I struck gold when I got to the back of the book and discovered actual recipes to experiment with and enjoy. They are easy to make and, for the most part, include common and affordable ingredients. I just have to locate coconut oil locally.

I would have been more impressed without being directed by name brand to various appliances and supplements. It would have felt less like the infomercial it already seemed like. I still say, try the diet! Thick or thin, you are likely to feel better! There is nothing in here but healthful eating.

[Joyce · Rating 4 out of 5]

I received this book in a Goodreads First Reads giveaway.
The theme of the Skinny Gut Diet is that weight gain is due to an imbalance of bacteria in the digestive system. There are 2 types of bacteria in the digestive system, and when they are out of balance, the digestive system cannot process food in the most efficient manner to obtain the maximum nutrients and expel the maximum bad stuff. Brenda Watson offers a plan to correct the balance of good and bad bacteria and thus help you lose weight.
One key part of the diet is to limit sugar intake. The author describes a sugar teaspoon tracker which is a simple formula that is easy to remember and allows you to easily keep track of the amount of sugar ingested.
The book is organized in a useful way with bullet-point summaries at the end of each chapter to help reinforce the concepts set forth. I found the sample menus and meal plans to be most helpful. Many of the recipes looked tasty, even for those not attempting the diet. The author also outlines strategies for staying on course even when eating at a restaurant or at some else's house.

[Floria Taylor · Rating 3 out of 5]

Although, I have not tried the diet itself yet, I do plan on giving it a try, maybe. Once you get past the first 1/4th of the book's 'science' behind 'The Skinny Gut Diet', it really did catch my attention. This is basically just another diet that is high in protein, low in carbohydrates and NO gluten. Pretty much the Atkins Diet with a twist. That is until I started reading the foods you can and cannot eat and the recipes that go with the menus for the first few weeks. Here is the problem I ran into, a lot of the foods you can eat would be unavailable in the average grocery store. Some might be found in a health food store, maybe, but a lot of them would have to be ordered online from the suppliers the writer listed at the back of the book. One more thing writers of these types of books might keep in mind would be to include extra information for those of us, myself included, who have health issues. Based on the included testimonies from people who have tried this diet, it looks as if it would be something to consider if you have no health issues with the foods you can and cannot eat.

[Kara · Rating 4 out of 5]

I enjoyed this book. It was very scientifically based and informative. It was written in a way that even those who are not scientific could understand. My only issue with it, and the reason that I took a star away, is that there is this huge build up to her special skinny gut diet, but then her explanation of the diet was incredibly short. Her lists of foods to eat and not eat are only given in one portion size per food, so you have to do your own math if you want to eat any other portion size. Some extra explanations of the foods, along with reasons for inclusion or exclusion, would have been nice. I also think the book would have been better written if the rules of her diet were described in detail throughout the scientific portion of the book, so that you could understand and learn the diet as you were reading.

I am actually looking forward to trying some of her recipes and will be writing them down before returning the book to the library.

Overall, I think it's a good read.

[Aca · Rating 3 out of 5]

[-Two main phylum types of bacteria in the gut: Bacteroidetes ("be skinny bacteria") and Firmicutes ("fat bacteria" -> extract more calories from food -> more fat accumulates). More Bacteroidetes and less Firmicutes lead to weight loss.
-Two smaller bacteria groups: Bifido (acquired mostly during infancy, in some foods throughout life; located in colon and large intestine; protect against infection, help immune system, nutrients, vitamins) and Lactobacillus (obtained during birth, in some foods throughout life; small intestine, vaginal tract -healthy pH; help immune and digestive systems)
]

Disproved facts that were presented in the book:
-9:1 amount ratio of bacteria to human cells is inaccurate. Current, stats says 1.3:1

[Ms. Reader · Rating 4 out of 5]

I received this book off of Goodreads First Reads and was excited to get a better insight on diet and nutrition. The author was very professional and knowledgeable about what she was researching, experimenting, and writing about and had put a lot of "personal touches" on all of her information, making it feel like you weren't reading another dreadful text-book style dieting book. Though same parts became repetitive and dull, the author did a good job providing a lot of important information that would be very beneficial to those who really need help in this department. A very good book!

[Amy · Rating 3 out of 5]

While I found a lot of the information interesting or helpful, and the concept is definitely helpful, it was a lot of science that not everyone will enjoy sorting through to get to the heart of the "diet" (in reality it is a lifelong change to your eating). Also, depending on your individual diet restrictions, you may (like me) have to do some adjusting to the plan. That said, I do recommend it to anyone interested in learning about this part of the body that so few people think about.

*I received a free copy of this book in exchange for an honest review*

[Tairyn Ayala · Rating 2 out of 5]

I just finish this book and I've already forgotten half of it. This is so technical and the names used are hard to pronounce, let alone remember, I just couldn't get a full grasp of this diet. I understand that not everything can be "dumbed down" but I don't consider myself an idiot either. I just couldn't completely follow, too much technical information that I don't really 'need' to know. It was well written, and thoughtful, just not for me. I still don't know what this 'Skinny Gut Diet' is. I just buy their Acai flavored fiber.