Lose weight without hunger

🧠 How your gut controls your hunger

Trillions of microorganisms live in your gut.
They influence what your brain thinks - and feels - via various messenger substances:

- Ghrelin: signals "I'm hungry"
- Leptin: signals "I am full"
- GLP-1: slows down gastric emptying & curbs appetite
- PYY: reduces the feeling of hunger

These hormones are significantly regulated by your microbiome.
If you feed the right intestinal bacteria, short-chain
Fatty acids such as butyrate - and it is precisely these that promote GLP-1, PYY and co.

👉 You feel full faster.
👉 You have fewer cravings.
👉 Your metabolism runs more efficiently.

❌ What disrupts this mechanism?

- Sugar & white flour (feed "wrong" bacteria)
- Diets without fiber
- Stress (changes the intestinal flora & inhibits satiety hormones)
- Antibiotics, too little variety, eating too quickly

✅ What helps your microbiome - and therefore your figure?

Here are the most important scientifically based tips:

🍽 1. fiber daily - targeted & varied
-Particularly important: prebiotic fibers (e.g. inulin, pectin, resistant starch)
-Sources: Chicory, Jerusalem artichokes, psyllium husks, green bananas,
Oats, linseed
-Target: 30-40 g per day - most people eat less than 20 g

🧪 2. BS Plus - your microbiome boost in powder form
✔️ Combines different types of dietary fiber
✔️ Promotes the production of GLP-1 & short-chain fatty acids
✔️ Reduces cravings in a natural way
✔️ Supports the "slimming" intestinal bacteria

Stir 1-2 measuring spoons into water, drink in the morning or evening
Naturally full. Naturally slim. Without yo-yo.
www.meine-tcm.com/produkt/bs-ballaststoffe-plus

🥬 3. fermented foods for variety
- 1-2 tablespoons of raw sauerkraut, kimchi, miso or fermented radish daily
- Provides live bacteria + digestive enzymes

🧘 4. eat calmly = better digestion

- 15-20 minutes per meal
- Pay attention to your feeling of fullness (comes after approx. 20 minutes)
- Take 5 deep breaths before eating - activates the parasympathetic nervous system ("digestive mode")

📈 5. keep blood sugar stable - otherwise your appetite will rebel

- Combine breakfast with protein, fat & fiber
- Never eat fruit on an empty stomach
- Cinnamon, apple cider vinegar or bitter substances help to flatten blood sugar levels

🧠 Conclusion: Your gut is part of your brain

If you want to lose weight, you don't have to fight your body.
But rather learn to work with it - on a hormonal, microbial and emotional level.

👉 The key is not to give up or go on a diet.
👉 But in a microbiome that makes you full.

And that doesn't come from discipline, but from the right bacteria - and what you give them.

📅 This is what an ideal day for losing weight without hunger could look like:

🌞 In the morning
Warm porridge made from oat flakes (40-50 g), briefly boiled with water or plant milk.
Add 1 teaspoon of ground linseed, a handful of berries (fresh or frozen) and a little cinnamon.
Supplement the meal with a boiled egg or a small portion of almonds.
Drink a glass of water with 1-2 measuring spoons of BS Plus - slowly and calmly.

→ Effect: stable blood sugar, early satiety, support of the microbiome

🥗 At lunchtime
Oven vegetables (e.g. broccoli, carrots, parsnips) with chickpeas and 1 tbsp raw sauerkraut
Refined with olive oil, fresh herbs and a little lemon juice

→ prebiotic + probiotic = optimal intestinal balance

🌙 In the evening
Zucchini and ginger soup with steamed chard and millet
To finish: psyllium husks stirred into a glass of water or warm tea

→ Light, soothing, intestine-friendly - ideal for overnight regeneration