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.
The Gut And Human Body Weight
Previously, medical science didnt pay much attention to the balance of bacteria in the gut. We now know that a healthy microbiota is strongly associated with good overall physical and mental health.7
Gut microbiota contains two strands of bacteria which help us regulate weight.8,9 Multiple studies have found that overweight people have imbalanced bacteria compared with those at a healthy weight.10,11,12,13 However, researchers are yet to discover why and whether its a cause or effect of obesity.14
Ways In Which Probiotics Help Weight Loss
Recent studies have shown that probiotics can help with weight loss. This is because the digestive tract contains a lot of bacteria, and they play a role in regulating how much fat you absorb from what you eat.
In addition to this, research has also found that people who take probiotic supplements for 12 weeks have reduced levels of bad cholesterol and markers of inflammation, which are both associated with obesity risk.
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When Should I Take My Probiotics
Theres no right or wrong answer to this question, but its generally recommended to take probiotics before meals. This will help the bacteria to break down food and extract energy from it, leading to weight loss over time.
The benefits of probiotics are clear, and they can be a powerful tool in your weight loss arsenal.
Probiotics work best when combined with a healthy diet and regular exercise, so make sure to incorporate all of these into your lifestyle.
Start by taking 1 billion probiotics per day, and see if you notice a difference in your weight. If not, gradually increase the dosage until you reach the recommended amount.
Remember to eat healthy foods and exercise regularly for the best results.
The Positives Are Plentiful
Probiotics offer a wide range of health benefits and are definitely a vital part of the lose weight puzzle. Probiotics do help you lose weight. A number of scientific studies have established the positive effects of probiotics on weight loss in their initial findings.
However, you need to make sure to choose the right strains of the bacteria species. Not all probiotics will help in weight loss. For instance, Lactobacillus acidophilus found in yogurt increases weight. It is best to take probiotic supplements that are designed for weight loss.
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What Do The Personal Reviews Say
Read online personal reviews, but be cautious. How people respond to probiotics varies. People have different reactions to different probiotics, says Williamson. So what works or didnt work for one person may or may not work for you. You need to test out a couple of different ones. Pay attention to strain and count it may take a few to find one that works for you, Williamson adds.
Probiotics Appear To Even Prevent Weight Gain
When it comes to weight loss, you also have to continue to focus on not regaining the weight back once you lose it. While more research is needed, a 2015 study published in the journal Obesity, found that a probiotic supplement taken over a 4 week period reduced weight and fat gain in participants who consumed 1,000 extra calories more than they needed each day. This could indicate that certain probiotic strains may be helpful in preventing weight gain.
According to their website, VSL#3, a commercial multispecies probiotic that contains 8 different strains of bacteria and has a potency of 450 to 900 billion colony forming units . It contains a variety of Streptococcus, Bifidobacterium, and Lactobacillus bacterias.
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What Is The Proposed Mechanism Of Probiotics Impacting Your Weight
The idea behind probiotics positively impacting the gut microbiota is that the existence of certain bacteria can interact with nutrients to impact the metabolism of these nutrients, and release bioactive compounds to influence energy metabolism and immunity. It is also proposed that the absence of certain bacteria can impact fat mass.
In one study, women who were on a daily calorie reduction of 500 calories, and who were also taking a probiotic strain of Lactobacillus rhamnosus CGMCC1.3724 combined with a prebiotic saw a decrease in body weight. The proposed mechanisms were a reduction in fat mass as well as circulating leptin levels.
Are You Wondering If Probiotics Can Help You Lose Weight Im Here To Give You The Most Up
We normally associate bacteria with germs and disease, so you may be confused why one of the latest health crazes involves actually eating bacteria. However, there is a good type of bacteria that has been proven to provide us with a variety of health benefits. So much so, that it is still being widely researched. These good-for-you bacteria are called probiotics. Lets start by briefly looking at what probiotics are, their benefits, and how this ties into weight loss.
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How To Tighten Your Stomach Without Exercise
Probiotics may be one way you can reduce belly fat and bloating without sweating it out in the gym.
While staying active is an important part of maintaining a healthy weight, belly bloating may have an underlying causeimbalanced gut bacteria. If thats the case, a probiotic may be able to help you lose excess belly fat.
- Some probiotics have been shown to reduce belly fat, such as Lactobacillus rhamnosus and L. gasseri.
- Probiotics support healthy digestive function, which can reduce bloating in your belly.
- A healthy gut lowers inflammation in the body, which can make it easier to lose weight.
Good Gut Bugs Identified By Zoe:
Freddy : associated with higher insulin sensitivity and lower levels of insulin.
Hannah : associated with higher insulin sensitivity and lower levels of insulin.
Oscar : associated with higher insulin sensitivity and lower levels of insulin.
Finn : associated with higher insulin sensitivity and decreased cardiovascular disease risk.
Rosie : associated with higher polyunsaturated fat levels and lower levels of insulin.
Claude : associated with higher insulin sensitivity and lower levels of insulin.
Otis : associated with higher polyunsaturated fat levels and lower levels of insulin.
Ellie : associated with higher polyunsaturated fat levels and lower levels of insulin.
Patrick : associated with higher insulin sensitivity and lower levels of insulin.
Veronica : associated with higher insulin sensitivity and lower inflammation levels.
Felicia : associated with higher polyunsaturated fat levels and lower levels of insulin.
Valentina : associated with higher polyunsaturated fat levels and lower inflammation levels.
Billy : associated with higher insulin sensitivity and lower levels of insulin.
Rumi : associated with higher polyunsaturated fat levels and lower inflammation levels.
Violet : associated with higher insulin sensitivity and lower insulin levels after you eat.
Microbes compete with each other in the gut for resources. So, if you boost your good bugs, you will likely reduce the number of bad bugs in your gut.
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First How Is Gut Health Related To Your Weight
Probiotics are notorious for their ability to improve your gut health, which actually plays a huge part in the rest of your bodys systems. Gut health is a significant determinant of ones metabolism and likelihood of gaining weight, says Nancy Rahnama, M.D., a bariatric physician in California. The gut is where all of the bodys nutrients, micronutrients and minerals are absorbed. Therefore, if there is impairment in the gut, the body will likely be deficient in key nutrients that are necessary for an optimal metabolism.
8 Foods Packed With Probiotics
The happier your gut, the better your body functions. So in theory, feeding the bugs in your belly with foods that help your microbiome thrive should make it a bit easier for you to lose weightbut science has had a hard time proving that.
Research conducted on animals has suggested that there may be a connection between probiotics and weight loss, explains Keri Gans, R.D.N., author of The Small Change Diet, but evidence in human trials is lacking.
However, some studies in humans have led to promising discoveries. One review of research published in Nutrition Today noted that a Western-style diet may help obesity-related bacteria flourish, whereas people with healthier weights tend to harbor different types of bugs in their guts. The tricky part is distinguishing whether overweight people naturally harbor this bacteria, or if its a direct result of the way they eat.
Bacterial Balance And Weight Loss
There are two primary families of good bacteria found in the gut firmicutes and bacteroidetes. Body weight is related to proper balance between these two families.
Various research studies have shown that the gut bacteria of normal weight people are different from those of obese or overweight people. These bacterial come in both tablet form and in liquid form.
In these studies, people with obesity had fewer bacteroidetes than firmicutes as compared to normal weight people. There have been few animal studies conducted to the same effect as well. These studies found lean mice to get fat when the guts of obese mice were transplanted in them.
These studies suggest that balance among gut bacteria has a powerful impact on the weight of a person. Probiotics help to this effect by regaining balance in the gut flora. They inhibit the amount of dietary fat and improve overall digestion.
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Data Extraction And Analysis
Data was extracted by one of the authors and contrasted with the other co- author . From each selected publication, information about the name of the main author, year and place where the study was carried out, population characteristics, study design, intervention, comparison, strains and doses used, period of intervention and main results were extracted.
Best Probiotic For Ages 50+: Renew Life Adult 50+ Probiotic
RenewLife 50+ probiotic is specially designed to counteract the changes to your gut bacteria that happen with age. As you age, bifidobacteria decreases, so you need more of that, says Greenwood, a key strain in this probiotic. The delayed-release capsule promotes regularity and supports digestive balance and immune and respiratory health.
Strains: Lactobacillus rhamnosus GG, Bifidobacterium lactis Bi-07, Bifidobacterium lactis HN019, Lactobacillus acidophilus NCFM, Lactobacillus paracasei Lpc-37, Bifidobacterium infantis Bi-26, Lactobacillus acidophilus La-14, Bifidobacterium lactis BI-04, Lactobacillus brevis LBr-35, Lactobacillus casei Lc-11, Lactobacillus lactis Li-23 andLactobacillus plantarum Lp-115CFUs: 30 billionDirections: Take once daily with or without food. Quality: Probiotics are third-party tested and have DNA verification for most strains. Probiotic is non-GMO probiotic that is free of gluten, dairy and soy. Storage: Store at 77F or below. Best if refrigerated.Cost: $22.49/ 30 capsules
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Research Supports Probiotics For Weight Loss
There are few bacteria that have been directly linked to reducing fat and aiding in weight loss. One research study showed that people who took supplements with Lactobacillus amylovorus and Lactobacillus fermentum experienced reduction in their body fat between 3 to 4% over a period of 6 weeks.
Another study found that Lactobacillus rhamnosus helped in weight maintenance and weight loss upon investigating the effects in 125 overweight dieters. One part of the group was given placebo pills while others were given probiotic supplements with Lactobacillus rhamnosus.
The 3-month study saw a significant weight reduction in the group given probiotics while no difference in the weight of the group given placebos. On top of this, the probiotic group lost weight even during the maintenance period.
Lactobacillus gasseri is one of the most talked about probiotics for weight loss. There have been several studies conducted on mice that have shown positive results for weight loss if you eat and drink like Dan Conner did in Roseanne dont ever expect to lose weight. His lifestyle habits were flawed but at least he was not a degenerate like Bowe Bergdahl and Chelsea Manning they are in a whole other category since they got people killed but lets get back on track. A recent human study conducted on 30 adult males in 2015 showed promising results of weight loss.
The Role Of Probiotics In The Treatment And Prevention Of Obesity
Probiotics contribute to reducing the size of adipocytes by decreasing the absorption of fatty acids and increasing the expression of genes associated with the oxidation of fatty acids . Lactobacillus rhamnosus GG inhibits fat accumulation in the liver by phosphorylation of AMPK . B breve B-3 increased expression of ANGPTL4 in the intestines. ANGPTL4 can contribute to reduce fat accumulation in the fat tissue by inhibiting LPL . Lactobacillus stimulates the production of certain cytokines, such as tumor necrosis factor alpha , and therefore can be effective in regulating leptin gene expression. In addition, the production of SCFA during the fermentation of prebiotic fiber can have a positive effect on adiponectin secretion. Leptin and adiponectin are strong anorexigenic hormones that inhibit food intake by the receptors present in the central nervous system .
The relationship between intestinal microbiota and body weight is very complex and further research is needed to clarify the role of probiotics in the prevention and treatment of obesity.
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What Happens When You Take Probiotics
Taking a probiotic doesnt change the way your body works, but probiotics do help promote the natural process of digestion, and the way your body breaks down and absorbs nutrients from food.
Its likely there wont be any noticeable changes right away when you begin taking a probiotic. After several weeks, you may notice increased energy, less belly bloat, or a trimmer waistline.
Most studies examining probiotics for weight loss take place over 12-24 weeks , so its important not to expect overnight weight loss.
Further Studies Into Probiotics Promoting Weight Loss
Probiotics can help you lose weight and lower your body fat percentage, according to a comprehensive assessment of well-designed trials on probiotics and weight reduction in persons with overweight and obesity.
Certain Lactobacillus strains, in particular, have been shown in tests to aid weight loss and belly fat reduction.
In one study, eating yogurt with Lactobacillus fermentum and Lactobacillus amylovorus as probiotics altered body adiposity and gut microflora in healthy persons for 6 weeks and lowered body fat by 34%.
Another study looked at the impact of Lactobacillus rhamnosus CGMCC1.3724 supplements on weight loss and maintenance in 125 overweight men and women.
Over the course of three months, women who took the probiotics dropped 50% more weight than those who took a dummy pill. During the studys weight maintenance phase, they continued to lose weight.
For 12 weeks, 114 obese people were given either the probiotic Lactobacillus sakei, a probiotic derived from Kimchi or a placebo in a well-designed trial. Those who took the probiotic had significant reductions in body fat mass and waist circumference.
Nonetheless, its crucial to remember that research on the effects of probiotics on weight loss is still ongoing. Despite the fact that scientists have narrowed down various ways in which probiotics affect weight, the exact mechanisms are still unknown.
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Why Take A Probiotic
Things like stress, taking an antibiotic, eating processed foods, getting sick, and aging can hurt the good bacteria in your gut. Some signs that your gut bacteria are imbalanced include bloating, constipation, diarrhea or irritable bowel syndrome . Fortunately, taking a daily probiotic can help increase the number of good bacteria in your gut.
Check with your doctor before taking a probiotic for symptom relief you dont want to mask signs of something more serious.
A probiotic can also be good even if you arent feeling any discomfort. As an athlete, you may want to maintain a high level of health to perform your best, says Kristen Williamson, RD, LDN, CPT, a registered dietitian and certified personal trainer.
/5probiotics And Their Weight Reducing Qualities
One of the most common health problems that we face today is obesity. An increase in weight invites various problems like high blood pressure, high blood sugar, high cholesterol, etc. To lose weight, probiotics have proved to be helpful. Here is a look at probiotics and how they help you lose weight.
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When Should You Take Probiotics For Weight Loss
As mentioned, taking a specific probiotic for weight loss still requires more literature. But if youre eating foods right in probiotics, the time of day in which you eat your probiotics doesnt mean much. Its more about the frequency. We recommend eating at least one serving of the above probiotic foods daily along with up to 25-30 grams of fiber.
An easy way to do this is to focus on eating fiber-containing foods like whole grains, fruits and vegetables each day. They should be varying in color since produce often has the type of soluble or insoluble fiber to act as a prebiotic to feed the bacteria in your gut. Indirectly, these foods are also anti-inflammatory and promote satiety, which means they can help reduce belly fat and control hunger, thus helping you to lose weight.