How Do Probiotics Help With Fat Loss
Probiotics are arguably one of the most essential and beneficial supplements available to support human health. They are the good bacteria in our bodies, primarily in our digestive system.
These little guys help digest food, produce vitamins, and protect us from harmful microorganisms. Indeed, there is almost as much science as fiction regarding probiotics.
Recent research has shown they have several benefits in fat reduction, weight loss, and maintaining healthy body weight. This article will explain how probiotics can help you lose weight and some of the best brands available on the market.
Should You Try Probiotics For Weight Loss
For a quick recap, probiotics are living microorganisms that can be found within certain foods and positively impact your health. Health benefits include balancing your gut bacteria, boosting your immunity, regulating digestion and improving your skin. But what about losing weight?
According to a 2017 systematic review published in Obesity Reviews, probiotic supplementation can reduce body weight and fat percentage, but the changes are relatively small. The authors concluded that long-term studies are needed to understand the correlation.
Furthermore, Dr. Bulsiewicz explained that while gut health is relevant to our metabolism, energy balance and weight, that doesn’t mean upping your intake of probioticseither through a supplement or foodwill necessarily give you the results you want.
“There are studies out there suggesting some strains could help with weight lossLactobacillus and Lactobacillus gasseribut it’s just really not that simple,” Dr. Bulsiewicz said. “If probiotics were that effective, we would all be using them.” Dr. Bulsiewicz said this because of two major thingsthe first being that every strain affects us differently.
“There is no one-size-fits-all probiotic,” Dr. Bulsiewicz said. “We each have our own unique microbiome, as unique as your fingerprint, so there’s no guarantee for how a person will respond to any given strain.”
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Changing Gut Bacteria May Be A Result Of Weight Loss Not The Cause
It’s unclear from the research, so far, whether losing weight causes your microbiome to change or if changing your microbiome causes you to lose weight.
For example, an article published in Nutrition Today in 2017 found that bacteria associated with leaner individuals called Bacteroidetes increased in obese individuals when they participated in a weight loss diet without any other intervention.
When the study participants were put on a weight gain diet, the bacteria associated with obesity, Firmicutes, increased by 20% while Bacteriodetes decreased by 20%. This suggests that changes in bacteria are the result of weight loss, or gain, instead of the cause.
So eating more probiotics, alone, probably won’t trigger weight loss.
But for the sake of argument, let’s consider that eating probiotics may play a role in helping people to lose weight. There’s another problem with that take: the strains don’t add up.
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What Are The Best Probiotics To Take For Weight Loss According To Research
Many studies have been conducted on the Lactobacillus strains to show a positive effect on weight and body fat. One study from 2013 found that eating yogurt with the Lactobacillus fermentum or Lactobacillus amylovorus strains lowered body fat by 3 to 4 percent over a 6 week period.
If you are avoiding dairy or eating plant-based, kimchi can be a solution for getting your healthy dose of probiotics. Another 2020 study found that taking the probiotic Lactobacillus sakei found in fermented foods such as kimchi and some sauerkraut “might help people with obesity reduce body fat mass without serious side effects.”
Taking a probiotic with the strain Lactobacillus gasseri may help to reduce body weight, fat around organs, body mass index , waist size, and hip circumference according to a 2013 study had 210 participants with higher amounts of belly fat consume 210 grams of fermented milk containing a probiotic for 12 weeks.
The results concluded that that given the fermented milk had almost a 9 percent drop in visceral fat as well as a significant drop in BMI, body fat mass, and waist and hip circumference. The kicker is that once the group stopped consuming the probiotic, the effects wore off after 4 weeks. This indicates that a probiotic will likely need to be continuously consumed in order to maintain the benefits.
How You Can Introduce More Prebiotics And Probiotics Into Your Diet
If youre trying to lose weight, foods high in prebiotic fiber might already be on your radar. Try incorporating these into your diet whenever possible:
- Leafy greens and root vegetables asparagus, jerusalem artichoke, onions, garlic, leeks, Belgian endive, chicory root, and jicama
- Fruits apples, berries, tomatoes, avocado and bananas
- Grains oats, brown rice, barley
- Legumes lentils and beans
- Cocoa yes, even compounds found in cocoa beans have health benefits
Inulin and oligofructose are also increasingly common food additives. They add richness and sweetness to dressings, baked goods, dairy products and desserts. While processed foods generally should be consumed in moderation, added prebiotics in some carefully selected ones can be a good source of prebiotics.
While prebiotics help probiotics thrive in the body, including more probiotic-rich foods into your diet could also accelerate your weight loss efforts. Check out this guide to learn more about the differences between probiotics and prebiotics and how they support one another.
If these fermented foods arent part of your diet already, try:
- Dairy or non-dairy yogurt with no added sugar or artificial sweeteners
- Kombucha made from green tea
- Condiments like kimchi, pickles and sauerkraut
Foods chock full of pre- and probiotics can be the cornerstone to a healthful diet, but supplementation offers a more targeted approach, especially when you take the prebiotics at the right time.
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Does It Contain An Effective Dose
In addition to containing an evidence-based strain, probiotics for weight loss should contain an effective dose of that strain.
For example, Bifidobacterium lactis B-420 has been shown to be effective at a dose of 10 billion CFU per day.
Additionally, weight loss studies using a mix of L. acidophilus CUL-60, L. acidophilus CUL-21, L. plantarum CUL-66, B. animalis subsp. lactis CUL-34, and B. bifidum CUL-20 were effective at 50 billion CFU per day.
How Your Gut Bacteria Regulates Metabolism Weight Gain And Inflammation
First, keeping your gut healthy can help to prevent inflammation. A 2017 article states that chronic low-grade inflammation throughout the body may cause and even progress obesity and metabolic syndrome, various conditions that increase your risk of heart disease, stroke, and diabetes.
A 2020 review also states that beyond inflammation, issues with gut microbiota can cause obesity due to the build-up of lipids , which lead to metabolic disorders, fatty liver and insulin resistance. That study found that pregnant women given probiotics before delivery had babies that avoided being overweight early in life, and children who were given probiotics also reduced their chances of being overweight, leading the authors to write: âModulation of intestinal microbiota with probiotics can be a tool to alleviate some obesity-related disorders in children.â
Adults who took probiotics for 12 weeks ended up losing weight, but when they stopped taking the probiotics the results were reversed, suggesting that daily probiotics is necessary to keep the gut bacteria in balance.
Our takeaway: Taking a probiotic daily to help keep a healthy balance in the microbiome appears to lower these unwanted side effects that may contribute to weight gain.
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Probiotics May Help You Lose Weight Especially Belly Fat
Basically, a healthy balance of gut bacteria helps promote a healthy weight in three main ways :
Support healthy digestive function daily with Belly Fix.
How To Choose The Best Probiotics For Weight Loss In 2022
There are a few things to consider when choosing the best probiotics for weight loss in 2022. First, you want to make sure that the probiotic you choose is backed by science. Second, you want to make sure that the probiotic has been shown to be effective for weight loss in humans.
Lastly, you want to make sure that the probiotic is safe for you to take. With so many different probiotics on the market, it can be tough to know which one is right for you. You will want to make sure that these ingredients are included in the right probiotics for you:
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Which Brands And Types Of Probiotics Help With Weight Loss
While there is still a lot of research to be done into the best probiotics for weight loss, there are a few brands that have proven results. The best probiotics for weight loss are those high in Bifidobacteria and Lactobacillus.
Lactobacillus acidophilus is also known as L. acidophilus. This particular probiotic species is found in yogurt, fermented foods, and supplements.
Saccharomyces boulardii is another probiotic type that is good for weight loss. It is an antibiotic-free probiotic that can help with IBS and digestive issues. Another good probiotic for weight loss is Bifidobacterium infantis.
This probiotic is found in breast milk and is often prescribed to newborns. It is used to treat colic in babies and can also be used to help with weight loss in adults.
Side Effects of Taking Probiotics for Weight Loss
The most common side effect of probiotic supplements is gas and bloating. It is more likely if you take too high a dose at once or have an underlying digestive disorder.
Most people tolerate probiotics well, even those with digestive issues. If you have any underlying health conditions, its always best to speak to your doctor before taking probiotics.
Additionally, its important to remember that probiotics are not a magic cure-all. They may help you lose weight, but you still have to eat healthily and exercise regularly for the best results.
Md Complete Probiotics Platinum Probiotic Strains
Unlike the other two top weight management products, with this probiotic, you only need to take one capsule per day. It’s a one-hit wonder but some people find it a little hard on the stomach so it’s generally best to take it with a meal.
Each capsule provides a mix of 51 billion bacteria from the following 11 probiotic bacteria species:
- Lactobacillus acidophilus
- Lactobacillus bulgaricus
Like the other two high-ranking digestive health supplements, Complete Probiotics Platinum provides Lactobacillus acidophilus. The fact that it’s in three of the best probiotic formulations says a lot about the value of this probiotic species.
It also has Lactobacillus gasseri. That’s another probiotic that can help you become a weight loss winner.
It’s a good probiotic for belly fat reduction too. In a 12-week randomized, double-blind, placebo-controlled trial involving 90 volunteers, Lactobacillus gasseri produced delivered significant reductions in visceral adipose tissue .
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Should You Get Probiotics Through Supplements Or Food
Getting your nutrients through food is always the first line of defense. Moskovitz recommends eating a balanced, varied diet not only with fermented foods but also unfermented fiber-rich foods, which includes all plant foods . Fiber is another key player for gut health, as certain types of fiber act as a prebiotic which feeds the beneficial bacteria in your gut, she says.
For many individuals, though, taking probiotic supplements can fill in some gaps. Because its harder to find and consume probiotic-rich foods on a regular basis, probiotic supplements can introduce a larger amount of different types of beneficial bacteria, Moskovitz says. Theyre also packaged in a way that will enhance absorption and effectiveness. Plus, if probiotic-rich foods are heated, the heat will destroy the probiotics, she adds. The fact that probiotics are so fragile makes another compelling reason to pop them in supplement form.
Of course, this doesnt mean probiotic supplements are the panacea you might be seeking. For starters, because supplements arent regulated by the FDA, you cant be entirely sure youre getting what the label says. Plus, not all probiotic supplements are the same, especially given that each supplement contains different types of probiotics.
The Right Probiotics May Help You Lose Weight
Youve read it on the sides of yogurt containers, or maybe youve heard it from your doctor:probiotics or good bacteria are good for your gut. Now, research suggests that they may also help you maintain a healthy weight.
According to the National Institutes of Health , he physiologic functions attributed to gut microbiota have extended to extraintestinal tissues, such as the liver, brain, and adipose tissue, constructing novel connections with obesity and related disorders including type 2 diabetes and cardiovascular disease. Thus, it has the potential to modulate energy regulation as well as systemic inflammation and should be considered as a biological feature that plays a role in the pathophysiology of obesity.
In a study comparing the effects of probiotics to a placebo, women who took probiotics for 12 weeks lost more weight compared to those who took the placebo. The study concluded that probiotics may help obese people sustain weight loss.
Another study, published in the International Journal of Food Sciences and Nutrition, that examined approximately 1,900 adults, suggests that consuming probiotics may reduce body mass index and body weight. The biggest reduction was found in the BMI of overweight adults who participated in the study.
And there are many types of probiotic strains. Some may specifically help with weight loss and maintaining a healthy weight.
These strains include:
So What is UltraFlora Control?
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What Else Should I Add To My Diet To Lose Weight With Probiotics
In addition to taking a probiotic supplement, there are other things you can do to support your weight loss efforts. First, make sure to eat a healthy diet. Probiotics can help to improve gut health, but they won’t do much if you’re eating junk food.
Instead, focus on eating plenty of fruits, vegetables, and whole grains. These foods are packed with nutrients that support gut health and weight loss. You should also make sure to exercise regularly. Exercise is one of the best ways to boost metabolism and burn calories. It’s also great for reducing inflammation and improving gut health.
Finally, try to reduce stress in your life. Stress can have a negative impact on gut health and lead to weight gain. By taking probiotics, you can help to offset the effects of stress and support your weight loss goals.
If you’re looking to lose weight, adding probiotics to your diet is a great place to start. With so many benefits, there’s no reason not to give them a try.
How Do Probiotics Help You Lose Weight
When it comes to weight loss, gut health plays a significant role. Countless microbes floating in the gut can affect an individuals overall health. For example, moderate-weight people have healthier gut bacteria than obese or overweight people.
So, how can you maintain the health of your gut microbiome? Probiotics help you to achieve that. Adding probiotic-rich foods will influence calorie intake, reduce your appetite and inflammation and ultimately result in healthy weight loss. Heres how probiotics benefit your weight loss plan.
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Probiotics Help You Store Less Fat
Angiopoietin-like 4 is a protein that regulates the accumulation of triglycerides in fatty tissue.
In one study, a group of mice that was given Lactobacillus paracasei had higher levels of circulating ANGPTL4.
This led to reduced fat storage .
In a proposed study, Bifidobacterium longum was linked to increased levels of ANGPTL4 .pdf rel=nofollow> 28).
Both Lactobacillus paracasei and Bifidobacterium longum are contained in the 8-strain probiotic formulation VSL#3.
Studies show that low bifidobacterium numbers can predispose children for obesity .
Patients with diabetes also exhibit lower numbers of this type of bacteria .
KEY POINT: ANGPTL4 reduces fat mass, prevents fat from being stored and promotes fat burning.
Because this protein is reactive to the intestinal environment, increasing ANGPTL4 through probiotic consumption can help decrease fat storage.
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