The foods you eat on a daily basis can be broken down into three macronutrients: carbohydrates, protein and fats. By making better choices in each of these groups you will not only support a balanced microbiome but a healthy weight.

With Step 3 of the LeanBiotics® Healthy Weight Loss Plan you’ll learn how to fill your diet with nutrient-dense, high-quality foods. You will also introduce foods high in prebiotic fiber, a special type of food that these lean microorganisms feed on.

During this phase, you’ll substitute one meal a day with LeanMeal RS Meal Replacement to boost your protein and fiber intake. The drink mix not only tastes great but will help you manage your appetite and cravings, and reduce your daily caloric intake.

The Q Prescription®: Quality Carbohydrates

A key feature of the LeanBiotics® Healthy Weight Loss Plan is the emphasis on including high-quality carbohydrates at each meal or snack.

Quality carbohydrates include virtually all fruits and vegetables. They are both low in calories and nutrient-dense, which means they are packed with vitamins, minerals, antioxidants, phytonutrients and fiber. Also, their fiber content slows down the release of glucose into your blood stream, helping to maintain balanced energy levels throughout the day.

“The Q Prescription®: High-quality carbohydrates should fill about two-thirds of your plate.”

Eat a Rainbow of Color

Try to eat a rainbow of fruits and vegetables every day and with every meal—the more colorful the better. Bright or deeply colored fruits and vegetables contain higher concentrations of phytonutrients. Different colors provide different benefits like anti-inflammatory, antimicrobial, and increased sun protection, so eat a wide variety for maximum benefits.

Bulk Up on Fiber

Eating foods high in dietary fiber is essential for a healthy microbiome and promotes a sense of fullness which facilitates weight loss. Fiber can also help you stay regular and lower your risk for heart disease, stroke, and diabetes. In general, the more natural and unprocessed the food, the higher it is in fiber.

Good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans and nuts; vegetables like carrots, celery, and tomatoes; and fruits such as apples, berries, citrus fruits and pears.

Making Better Choices

The opposite of quality carbohydrates are refined carbs and added sugars. Sugar and refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed. Refined carbs and added sugars rapidly raise and then lower your blood sugar levels. While you may feel an initial rush of energy, later on you’ll feel fatigued. Over time this pattern left unchecked can lead to insulin resistance and diabetes.

Replace unhealthy carbs with better quality choices such as:

Meal	Replace This…	With This…
Breakfast	Orange juice or apple juice Bagel Muffin Home fries	Orange or apple Bowl of fruit Rolled oats Avocado with tomato
Lunch	Sandwich with bread French fries Pizza	Salad with protein Baked sweet potato fries LeanBiotics LeanMeal RS Drink Mix
Dinner	Mashed potatoes White rice Pasta	Mashed cauliflower Brown rice, quinoa, wheatberry, riced cauliflower Spaghetti squash
Snack	Fruit smoothie Potato chips	Fresh fruit Carrots with hummus
Beverage	Soda or sweetened beverage Blended coffee drink	Sparkling water Coffee or tea

LeanBiotics LeanMeal RS is a Quality Carb

Each serving of LeanBiotics® LeanMeal RS is just 120-130 calories (when mixed with water) and 11 grams of carbohydrates, of which only 1 gram is from sugars. Sweetened with a combination of stevia, monk fruit and Zerose™, LeanBiotics® LeanMeal RS will not unfavorably alter your gut microbiome the way artificial sweeteners do. A single serving also provides 8 grams of prebiotic fiber – a special kind of fiber that feeds the “lean” bacteria in your microbiome, helps stabilize blood sugar levels, and keeps you feeling full.

The Q Prescription®: Quality Protein

The next key feature of the LeanBiotics® Healthy Weight Loss Plan is including high-quality protein at each meal or snack.

Studies show that adding quality protein throughout your day can help you better control your appetite, lose weight, and keep it off. Add in some dietary fiber and healthy fats for even more appetite satisfaction.

“The Q Prescription®: High-quality protein should fill about one-third of your plate.”

How Much Protein Do You Need?

Increasing protein as a percentage of total calories in your diet can enhance weight loss. Aim to bump your daily protein intake to 1.2–1.5 times the RDA to support greater weight loss.

To calculate your daily protein intake, divide your weight by 2.2 then multiply the result by 1.5. Or use our online calculator to determine your protein requirements.

For example, obtaining 103 grams of protein a day breaks down to about 25 grams per meal (based on three meals per day), plus two snacks of 14 grams each.

High Quality Proteins

A high-quality protein delivers the maximum amount of protein per serving, while limiting the saturated fat content. Higher quality proteins have higher bioavailability (how well your body can utilize them) as compared with lower quality proteins.

Protein comes from both animal and plant sources. Although animal protein generally has greater bioavailability than plant protein, many plant sources of protein, including legumes, beans and ancient grains, not only provide an excellent source of protein but plenty of fiber too.

A good rule of thumb is that animal sources provide about 7 grams of protein per ounce, while plant sources average 1-3 grams per ounce.

Limit Red Meat, Processed Meats & Whole Dairy

Eating more protein doesn’t necessarily mean eating more red meat and whole milk dairy products. While rich in protein, these foods tend to contain lots of saturated fat. Good evidence supports that with increased intake of red meat, your risk for cardiovascular disease and cancer increases. For this reason, red meat and processed meats should be limited to only a few times a month.

Making Better Choices

Your protein consumption should be focused mostly on fish and, to a lesser degree, poultry. Most seafood is high in protein and low in saturated fat making their protein to calorie ratio high. For example, fish like tuna, salmon, and halibut provide 1 gram of protein per 4.5 calories. Compare this with top sirloin which provides 1 gram of protein per 10.9 calories, more than twice as much!

When selecting a protein source, try making better choices such as:

Meal	Replace This…	With This…
Breakfast	Breakfast sausage Sliced ham or bacon	Scrambled egg or omelet LeanBiotics LeanMeal RS Drink Mix
Lunch	Hamburger Chicken wings Roast beef sandwich Ham & cheese sandwich	Turkey burger Boneless, skinless chicken breast Tuna salad sandwich Lentil soup with vegetables
Dinner	Sirloin steak New York strip steak Fried meats Red meat	Tuna steak Filet mignon Grilled, baked or broiled meats Lean turkey, chicken or fish
Snack	Bacon bits on salad Beef jerky stick	Mixed unsalted nuts Hard boiled egg

LeanBiotics LeanMeal RS is a Quality Protein

Replacing one meal a day with one serving of LeanBiotics® LeanMeal RS Meal Replacement provides 18 grams of high-quality whey protein. Unlike plant proteins, whey is a complete protein with all of the essential amino acids, has greater bioavailability and a smoother, more palatable consistency. Low-calorie and satiating, LeanBiotics® LeanMeal RS will help curb your cravings and shed unwanted pounds.

The Q Prescription®: Quality Fats

The last key feature of the LeanBiotics® Healthy Weight Loss Plan is replacing poor quality fats with high-quality, healthier alternatives.

By eating fewer packaged, processed foods and eating more vegetables, fruits and lean protein, you will naturally cut down on your fat intake. You will also cut down your intake of the type of fats that lead to weight gain and increase your risk for cardiovascular disease. Poorer quality fats are saturated naturally or through processing and are generally disease-promoting.

“The Q Prescription®: Removing the skin from fresh chicken and turkey substantially lowers the saturated fat.”

Bad Fats Promote “Obese” Bacteria

The typical Western diet, which features high-fat, sugary foods, promotes the development of Firmicutes, the so-called “obese” group of bacteria. So steering away from foods that are high in “bad” fats will not only help you achieve a healthy weight but discourage this bacterial species that drives your cravings and helps you pack on the pounds.

Quality Fats Promote “Lean” Bacteria

Good fats promote the growth of Bacteriodetes, the “lean” group of bacteria that support a healthy, lean physique. Quality fats are generally unsaturated and include the health-promoting fats found in flax seeds, walnuts, deep, cold-water fish, olive oil, and other nutriment oils.

The key to losing weight and staying healthy is to focus on eating monounsaturated fats. Monounsaturated fats are found in olive oil, fish and some vegetables. These fats promote the development of HDL or “good” cholesterol levels, help lower your triglycerides (a type of fat found in your blood) and, when used in moderation, shouldn't interfere with healthy weight management.

Making Better Choices

Avoid saturated fats found in fatty meats, dairy products and coconut and palm oils, and trans fats found in many processed foods including margarine and chips. These can raise your LDL or “bad” cholesterol levels and increase your risk of heart disease.

Reduce your intake of both trans and saturated fats by making better choices such as:

Meal	Replace This…	With This…
Breakfast	Full-fat yogurt Butter	Low-fat or non-fat yogurt Olive oil
Lunch	Creamy salad dressing Mayonnaise	Olive oil & balsamic vinegar Mustard
Dinner	New York strip steak Hamburger Coconut, palm or kernel oil	Halibut steak Portabella mushroom burger Polyunsaturated fats (from plants)
Dessert	Ice cream Blended Frozen Coffee Drink	Bowl of fruit LeanBiotics LeanMeal RS Drink Mix
Beverage	Whole milk	1%, 2% or non-fat milk Soy, rice, almond or cashew milk

LeanBiotics LeanMeal RS is a Quality Fat

Each serving of LeanMeal RS Meal Replacement has just 2 grams of fat when prepared with water. Of this total, just 1 gram is from saturated fat and 1 gram is from polyunsaturated fat. Preparing LeanBiotics® LeanMeal RS with soy, rice, almond or cashew milk is an excellent way to incorporate more unsaturated fats and enhance flavor, with minimal additional calories.

Fat-Free is Not the Answer

A completely fat-free diet is not healthy. In addition to loss of the essential Omega-3 and Omega-6 fats, reduction or elimination of dietary fat can cause insufficient absorption of fat-soluble vitamins. It also won’t help with weight management if you do what most people do–replace fatty foods with fat-free, high-calorie options. This is one of the key fallacies of foods advertised as “fat free.”

Last updated May 4, 2018