Have you ever felt like no matter what you try — cutting carbs, skipping meals, even drinking just shakes — your body still feels heavy, bloated, and just not you?
You’re not alone. So many of us are trying to lose weight and feel better in our skin, but the more we follow strict diets, the more disconnected we feel from our own bodies.
Let’s gently break it down, and find a more balanced way to reset your gut and support healthy, lasting weight loss.
Is Keto Really Good for Gut Health?
The keto diet (low-carb, high-fat) can be helpful for some people, especially those managing blood sugar or epilepsy. But it’s not always great for your gut, especially if:
- You’re not getting enough fiber(which many keto plans lack)
- You’re missing out on fermented foods and prebiotic-rich veggies
- You’re relying too much on processed “keto” products
The gut loves variety, fiber, and real food. If you feel constipated or bloated on keto, your microbiome might be out of balance — a concern often addressed by functional medicine Toluca Lake practitioners.
What About Calorie Deficit or OMAD?
A calorie deficit (eating fewer calories than you burn) is the basic rule of weight loss — but it’s not the whole story.
One Meal a Day (OMAD) or intermittent fasting can work for some, but for others it leads to:
- Blood sugar crashes
- Cravings and overeating later
- Stress on the adrenals and gut lining
- Mood swings or low energy
If you’re already feeling heavy and tired, fasting all day might actually backfire.
Can I Just Drink Protein Shakes?
Protein shakes are okay for short-term use or post-workout recovery, especially if you’re on the go. But relying on shakes for all your meals can:
- Starve your gut microbes of fiber
- Miss out on important nutrients from real food
- Keep you feeling emotionally disconnected from food
Instead, try this:
One protein-rich smoothie a day, two colorful whole food meals — rich in veggies, healthy fats, and lean protein. This eating style is often recommended in functional nutrition programs to naturally support metabolism and gut health.
So What Actually Works?
Let’s make it simple. If your goal is to lose weight, reduce bloating, and feel like yourself again, start with these gentle habits:
1. Eat More Real, Whole Foods
Especially:
- Leafy greens (spinach, arugula, kale)
- Fermented foods (kimchi, sauerkraut, plain kefir)
- Prebiotic-rich veggies(asparagus, garlic, leeks)
These help feed your good gut bacteria and reduce inflammation.
2. Stay Hydrated (But Not During Meals)
Drink water between meals to help digestion. Avoid gulping down lots of water while eating — it can dilute stomach acid and slow digestion.
3. De-Stress Daily
Stress directly affects gut health. Try:
- Deep breathing before meals
- Gentle stretching
- Nature walks or even 5 minutes of sunshine
4. Sleep is Weight Loss Medicine
- No joke — poor sleep raises cortisol, messes with your hunger hormones, and slows digestion.
- Aim for 7–8 hours, ideally with a consistent sleep-wake time.
5. Try This Sample Gut-Loving Day:
- Breakfast: Avocado toast on gluten-free sourdough + boiled egg + green tea
- Lunch: Grilled chicken salad with arugula, cucumbers, sauerkraut, olive oil + lemon dressing
- Afternoon: Protein smoothie with berries, spinach, flaxseed, almond milk, and collagen powder
- Dinner: Baked salmon + steamed broccoli + sweet potato mash
You don’t need to suffer through extreme diets. If you’re feeling bloated and heavy, it’s your gut gently asking for balance, not punishment.
Start slow. Eat real food. Move a little each day. And be kind to yourself — your body is listening.
At Functional Medicine Los Angeles, we help clients tune into their bodies, uncover root causes, and restore gut health for long-term results — because wellness should feel natural, not forced.