Lose Weight on the low FODMAP DietThe FODMAP diet is the diet that can improve gastrointestinal health and aid in digestion by restricting certain foods that are low in fermentable carbohydrates known as FODMAPS. Conventionally this diet is used for the management of individuals with irritable bowel syndrome (IBS) or those with digestive symptoms. In fact, it is clinically recommended by the American College of Gastroenterology as a first-line therapy for any IBS or related conditions. But can you lose weight on the low FODMAP diet ? The short answer is absolutely, it is possible to lose weight on the low FODMAP diet.
Most weight loss and diet plans are very restrictive on foods that can be otherwise enjoyable. Popular and hype diets include the ketogenic diet which excludes everything but a tremendous amount of fats or Paleo which restricts many healthy foods. But the reason why most people want to lose weight is to get healthier so it only makes sense to eat a diet that includes healthy foods and encourages weight loss.
With almost any diet, success is in the macros. Eating a low carb high protein diet is one of the most effective and successful ways people have historically lost weight and the low FODMAP diet is no exception. Protein does not raise your blood sugar like carbohydrates which in turn spikes insulin. Without getting too complex the insulin spike tells your body to start storing fat for hours after your last meal. The trouble with high protein diets is that they can result in constipation and gastrointestinal distress. That is why it is extremely important to supplement with a high-quality FODMAP approved protein source like Casa de Sante Vanilla Whey Protein Powder, which is a pure form of low FODMAP whey. It is the perfect protein powder for a low FODMAP diet and weight loss because it is fortified with ProHydrolase, a proprietary digestive enzyme formula which helps pre-digest the protein. ProHydrolase makes it possible to eat a high protein diet, improve weight loss, and avoid any GI symptoms. And to make it even better, the pre-digested protein by ProHydrolase improves the absorption of the amino acids of the protein. We recommend trying the creamy and rich vanilla flavor if you are unsure where to start.
For those of us who prefer to stick to a vegan diet, Casa de Sante Vanilla Vegan Protein Powder is an excellent alternative to whey protein. Made from pea protein and hemp protein, Casa de Sante Vanilla Vegan Protein Powder is gluten, soy, and dairy free which fits perfectly with the low FODMAP diet.
Besides protein, it is important to eat low FODMAP fruits and vegetables because they are filling, nutritious, and satisfying. By eating them as a large portion in a low FODMAP diet, the increased satiety due to the fiber in the fruits and vegetables results in more weight loss. Low FODMAP fruits and vegetables include bananas, kale, avocados, and tomatoes. You can significantly increase your intake of both fruits and vegetables with a probiotic supplement such as Casa de Sante Advanced Probiotic and Prebiotic. It is simply one of the best probiotic supplements on the market and has been proven to aid digestion of food and absorption of nutrients.
A bulletproof way to lose weight with any diet is to formulate and stick to a meal plan. With the low FODMAP diet, cooking and preparation of meals do not have to be complex or hard. A sample meal plan could look something like this:
● 1-2 Scoop of Casa de Sante Vanilla Vegan Protein Powder or Whey mixed in beverage of choice
● 1 Serving of Fruit
● 1 Serving of Grains
Example: Vanilla Banana Oatmeal
● 1-2 Servings of Vegetables and/or Fruit
● 1 Serving of Protein
● 1 Serving of Casa de Sante Advanced Probiotic and Prebiotic
Example: Arugula or lettuce salad with grilled chicken, baby carrots, blueberries toppled with a carrot ginger vinaigrette
● 1 Scoop of 1-2 Scoop of Casa de Sante Vanilla Vegan Protein Powder or Whey (chocolate or vanilla) mixed in beverage of choice
● 1 Serving of Extras
Example: Casa de Sante Vanilla Vegan Protein Powder or Whey protein shake with handful of almonds
● 1 Serving of Vegetables
● 1 Serving of Grains
● 1 Serving of Protein
Example: Herb crusted pan seared salmon, steamed wild rice, and roasted eggplant.
By changing your diet to low carbohydrate and low FODMAP, you will lose weight. It, however, can take time for your body to adjust to the reduction in sugar and refined carbohydrates. It is common to feel cravings and dips in energy when you first make the switch. But over time the cravings will subside and energy levels will stabilize.
There can also be a change in your bowel habits with the initiation of a new diet. This is just your body adjusting to different food sources and the changes to your gut bacteria. Remember to take a probiotic like Casa de Sante Advanced Probiotic and Prebiotic to help facilitate this transition. Occasional constipation can occur but can be having a supplement on hand like Casa de Sante Colon Cleanse and Probiotic can both treat and prevent constipation from occurring. But remember just like the sugar cravings, your body will adjust over time.
When starting a new diet, preparation is the key to success. Here are a few tips to help you be successful at both a low FODMAP diet and weight loss:
1. Find out what food is low FODMAP and make sure you have a good source to buy them such as the supplements sold at Casa de Sante.
2. Make a shopping list before heading out to buy food so you know which foods to eat and which to avoid
3. Get rid of the high FODMAP foods in your house and kitchen
With practice weight loss is easy when sticking to a low FODMAP diet. For more information on low FODMAP recipes, dietary tips, meal plans, and advice; check out Casa de Sante.