G plan diet
Your Gut Plan Clinic includes a pre-diet consultation, a welcome gift of support materials (UK only), daily articles and recipes directly into your inbox, professional support during the programme, and a personalised follow-on plan.
There’s daily content online, coaching support for each phase and a personalised follow-on programme – just sign up and we’ll take care of the rest!
HOW YOU’RE SUPPORTED ON YOUR G PLAN CLINIC
Each day, you’ll get a menu reminder, inspiring blog and reminders of your upcoming e-coaching webinars to help you manage your schedule.
Weekly live e-coaching sessions with Amanda and her team. Watch, learn and ask questions. Just like visiting a nutritionist at a fraction of the price! Available to watch on catch-up as well.
In addition to our e-coaching webinars there’s an online forum for posting questions, chatting and feeling part of a supportive group.
If you are keen to have extra support, the Gut Plan diet is available worldwide and we’ll send you a link to download the IOS app for free!
and there’s more!
HEALTHY COOKING DEMOS
Watch Amanda’s cooking demos for even more healthy recipe ideas for you and your family. You can even join in and suggest new ideas for our team to develop!
GUT PLAN CLINIC
As a G-Plan Diet Online member or graduate, you will be first in line for Amanda’s competition give-aways, retreat discounts and special event offers.
SOME OF THE DELICIOUS RECIPES
The Gut Plan team love food! We’ve worked hard to ensure that menus are jam packed full of delicious daily recipes to suit every taste – all designed for gut health and digestive healing- including FODMAP friendly options for every recipe!
Here’s a mouth watering selection…
About Amanda Hamilton
One of the UK’s leading nutritionists, known globally for her best-selling books and popular TV series, this unique programme is the first of its kind that allows Amanda directly coach and support those following her Gut Plan.
The gut-healthy menus include many from the best-selling G Plan Diet book, included in the package.
“I suffered from gut issues and related skin issues in my early twenties that were transformed by a healing diet that also help me shift that last stubborn 10 lbs! The whole experience inspired me to become a nutritionist. So many people need that extra support when going through a healing process – together with my expert team I love helping others to experience the same amazing benefits.”Amanda Hamilton
HOW YOU CAN DO THE GUT-PLAN CLINIC PROGRAMME
Want to do the programme but don’t need the boosters or based outside the UK and Northern Ireland?- Our online only option will get you there! Or, looking for the full support pack? Choose both.
Online Gut Plan Clinic
Before you start
Diet diary analysis with a qualified nutritionist
Programme set up, flexible start date
Optional gut functionality testing (additional cost)
The Gut Plan
21-day phased personalised gut reset menu plan
Advice and coaching during the programme
Support materials and e-book of additional recipes
FREE monthly nutrition education webinars
London Gut Plan Clinic
Face to face consultation at our exclusive Kensington clinic location
Diet diary / digestive health/ nutrition analysis consultation
Optional functional / clinic testing coordination if required (additional cost for testing)
21 day phased personalised gut reset menu plan
Final consultation and personalised follow-on plan
Articles and ongoing FREE monthly nutrition education webinars
Flexible start date
frequently asked questions
Answers to some of our frequently asked questions – if not here contact us!
I’ve got a big event coming up with food and drink, can I have a night off?
Ideally, you’ll get through the full 21 days completely on plan. Try to time it that way and clear your calendar of parties that will put you in temptation’s way. That said if you have an unexpected night out, don’t get stressed. Stick to the plan as much as you can, don’t go wild, and get straight back on it the next day. You can even repeat a day if you like.
How does the plan work
To make your gut happy we use a 3-phase plan, starting with a 5-day‘ rest’ phase, followed by a 9-day ‘re-wild’ phase and the final week which is ‘rebalance.’
During the initial five-day phase, you’ll be giving your digestive system some well-earned downtime. By temporarily eliminating common gut irritants and keeping the diet simple and easy to digest, you allow any past tummy troubles to settle down. It also gives weight loss (if that’s one of your aims) a kick-start, which is always good motivation! As an added bonus, bloating and water retention often reduce too.
This phase is the strictest with smoothies and lightly cooked meals, rather than raw. Meals are based around plant foods, plus protein. Off limits are any processed foods, added sugar, alcohol, gluten, dairy, carbonated beverages (even water) and vegetables from the nightshade family. You’ll be having limited grains (only gluten-free oats and quinoa), caffeine (1-2 cups green tea only) and limited beans and pulses. The foods you eat are all gut soothers, known for their calming, healing effects.
Phase 2 is called Re-wild and it’s when we start to bring the diversity your microbiome loves into your diet. You’ll carry on with the gut soothers but now add in gut boosters, in the form of prebiotics and probiotics. We’re adding in fermented, probiotic foods and drinks like kefir, kombucha, pickles and more, to put more microbes in the gut. Plus the prebiotic vegetables which give your gut flora the nutrients it needs to thrive and proliferate. Due to the fact we’re adding in pro and prebiotics to your gut, you may find yourself feeling a little more bloated during the first few days of this phase while you microbiome adjusts to its new residents! This is perfectly normal, but if it goes on for more than a few days please contact us. During these nine days, you have a few more breakfast and snack options. You’re also gradually consuming more beans and pulses and reintroducing eggs.
The final, seven-day phase is called Rebalance. By now you’ll be feeling great and like you’ve really got to grips with this new way of eating. Hopefully, you’ve discovered some new tastes and have a good recipe repertoire, too. This phase is about keeping up the good work and reintroducing those food types we cut out in phase one, to see how your digestive systems react. You can now have a small glass of red wine daily if you like. Day-by-day we’ll introduce those possible irritants we eliminated in phase 1, so you can easily tell if you react to them.
What can you eat on the diet?
Variety is the name of the game! The more diverse the healthy foods in the diet the better really. So, although foods such as vegetables are a key part of the plan, there’s tonnes of ideas for how to make them tastier and more interesting than ever.
There’s no cutting out of any major food groups either so it is less restrictive than many diets. The recipes contain a balance of carbohydrates, proteins and essential fats but just as importantly, they are very tasty and filling too. The menu is also designed to flex around vegetarians and vegans.
Weight loss on the G-Plan
How much weight can you expect to lose?
Those on the trial lost between 8-10lbs on average over the 21 day plan. As ever, the more weight someone has to lose, generally the faster it comes off. So, if you have just a couple of pounds to lose, chances are you’ll lose a little less.
Will I put all the weight back on once the 21 days are up?
If you revert to bad eating habits then of course, you will regain weight over time. But the G Plan is designed to teach you a better way of eating for life. Once you’ve taken the time to give your digestion a rest, eliminate junk, build up your gut health and increase the range of foods you eat, we don’t think you’ll want to return to your former ways. Think of these 21 days as your kickstart, then the rest is easy.
Why is gut health important?
The trillions of microbes in your gut are not only essential to how you digest food, they also provide vital enzymes and vitamins and control the calories you absorb, linking the health of the gut directly to weight issues. Whether you want to lose weight or not, whether you’re one of the one in four people who struggles with a digestive issue, you can benefit. The evidence is there. Good gut health has an impact on your digestion, your day-to-day comfort and energy levels, your immunity, mental wellbeing and your chronic disease risk.
So, what can you do now to start benefitting? The answer is – everything! You are in charge of your gut health. What you eat and how you support your microbiome determines your personal pick ’n’ mix of gut bacteria that are then able to help keep you happy, healthy and naturally slim. Which is exactly what the G Plan Programme is designed to do!
What’s your nutrition expertise in gut health?
I’ll be honest, I wasn’t always so enamored with the idea of gut health. I took the well-trodden path of irritable bowel syndrome (IBS) and poor skin in my teens. The antibiotics to improve the skin worsened the tummy troubles. My calorie-controlled diet – a rite of passage at that time – was a disaster for my gut and fed carb cravings. It wasn’t until I began to study nutrition that a change of diet solved the triple whammy of woes and changed my life, body and career forever. Fifteen years later I understand and appreciate that my personal experience and professional career in my nutrition clinic and on specialist retreats throughout the world has helped carve out what has now become the G-Plan’s approach of Rest, Re-wild and Rebalance. So, I am certainly not the only nutritionist that can help gut issues but I have almost fifteen years of experience and endless enthusiasm for digesting the latest information and findings, all of which I will use to continually update this online programme. That’s the beauty of working in this way – I can update your online course at short notice and present the new information through webinars and forums. Amanda
I need to gain weight, can I still do the G-Plan?
Many people with gut issues or digestive disorders are either underweight or don’t wish to lose weight. With that in mind, you are guided throughout the menu plan towards our higher calorie, high nutrient ingredients and menu options, all of which still remain gentle and nourishing on the digestion.
What is FODMAP friendly?
The G Plan focuses on the balance of the microbiome, with all the resulting health benefits. However, for people with Irritable Bowel Syndrome (IBS) and symptoms of an irritable bowel, we have introduced Low FODMAPs throughout. A low FODMAPs diet has been proven, with solid scientific research, to reduce symptoms of fatigue, lethargy and poor concentration, and symptoms of an irritable bowel. Such symptoms include excessive wind / gas, abdominal pain, bloating and distension, nausea and changes in bowel habits (diarrhoea and/or constipation).
What are FODMAPs?
The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These short-chain carbohydrates are incompletely absorbed in the gastrointestinal tract and can be easily fermented by gut bacteria. These sugars also exert an osmotic effect, increasing fluid movement into the large bowel. The fermentation and osmosis caused by these undigested sugars are a cause of major IBS symptoms such as gas, pain, and diarrhea.
There are many common foods that are high in FODMAPs that can potentially contribute to IBS symptoms, even if they are considered healthy by most standards. Lactose from dairy products, fructose from certain fruit, coconut products, and sweeteners, fructans from fibrous vegetables, and polyols from fruit and sugar alcohols are all rich in FODMAPs and can be difficult to digest for people with functional gut disorders. These foods can cause painful symptoms in those with IBS and Crohn’s disease. We have ensured that the G-Plan has a FODMAP friendly menu option for each and every meal and our digestive coaching helps sufferers of digestive complaints educate themselves towards long-lasting health improvements.