When Is The Best Time Of Day To Eat Yogurt For Weight Loss
Yogurt can be eaten at any time of the day, there is no wrong time to eat yogurt, Zellner says. So feel free to eat it whenever youve got the craving.
Not sure? Here’s a tip: Having a high protein yogurt as part of your breakfast can be a really good option, as the protein will keep you fuller longer and its easily incorporated into smoothies, overnight oats, parfaits, or protein pancakes, Zellner says. You can also use a high protein yogurt as part of a blood sugar balanced snack between meals if youre feeling hungry.
The bottom line: TL DR, whether you want it for breakfast, lunch, dinner, or a snack, yogurt is a viable source to satisfy your hunger cues during the day.
Probiotics May Help With Improved Energy And Glucose Metabolism
“There are some studies that link certain strains with improved energy metabolism and glucose metabolism. While there are some studies on specific bacterial strains, it seems that low diversity is a major culprit in obesity and inflammation,” says Foroutan. “So from that perspective, any high-quality probiotic could be helpful in addition to establishing the habits that promote bacterial diversity. Strains of interest include lactobacillus acidophilus, gasseri, reuteri, and fermentum, and bifidobacterium including B. longum, bifidum, and infantis,” she says.
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How Did Activia Start
In the early 1980s, Dannon researchers got curious about bifidobacteria. They decided to develop a particular strain of the probiotic that could thrive well in yogurt despite yogurts acidic medium.
The researchers reached a consensus to add the Bifidus Actiregularis strain to the common yogurt bacteria. This birthed one of their widely-known yogurt products called Activia today.
When all was said and done, Activia was introduced into France by Groupe Danone in 1987. By 2013, Activia had gained entrance into five continents and over 70 countries all around the world. The BBB rates Dannon an A+.
Scroll below for one of the best products weve seen over the last year.
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Health Benefits Of Yogurt
Apart from weight loss yogurt consumption has certain health benefits.
- Yogurt enhances our gut microbiota adding to the potential of good microbes present in our gastro-intestinal tract. Thus it prevents stomach and intestinal problems.
- It enhances the immunity and is beneficial in boosting immunity in elderly people, children or people with previous exposure to diseases.
- Use of yogurt prevents vaginal and urino-genital infections.
- Yogurt is rich source of bio-available calcium. It can be used a preventive measure for bone ailments and bone structure problems like osteoporosis. It increases bone density.
- Yogurt has probiotic bacteria which improve blood pressure and prevents high blood pressure.
- Probiotic bacteria found in yogurt induce better development and formation of epithelial and follicular cells. This results in better skin and hair.
- Yogurt significantly reduces serum cholesterol level. It reduces the amount of both high-density cholesterol and low-density cholesterol.
- Yogurt consists of good bacteria which breaks down products and helps in their digestion. It helps to have a better diet and enhances our metabolic profile.
- Probiotic bacteria like Bifidobacterium, Lactobacillus sp affects moods swings and prevents depression. Yogurt has these bacteria and may have a similar effect.
So Whats The Bottom Line
As you can see there are many benefits of yogurt for weight loss.
Yogurt is definitely a weight loss friendly food.
There are many diets based on yogurt.
You might be wondering:
How much yogurt should I eat a day to lose weight?
Dont exaggerate one cup in the morning with healthy breakfast and one before bedtime is enough.
And what is the best yogurt for weight loss?
Well, a low-fat one.
Avoid fruit yogurts from the supermarket- it is a fake healthy food, loaded with sugar and additives.
Make fruit yogurt at home instead. Buy a low-fat greek yogurt, put it in the blender with 100g of strawberries and enjoy the nutritious, healthy meal.
Also, there are many other healthy combinations with yogurt.
Start the day with a mixture of yogurt and lemon water, or yogurt and cinnamon and begin burning those extra pounds!
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How It All Started
Years ago, scientists discovered that the makeup of friendlygut bacteria was different in people who haveobesity than in people with an average weight.
To learn more, researchers implanted friendly gut bacteria from the different types of people into special mice without gut bacteria and found:
- No weight change when the mice received gutbacteria from people of average weight.
- Weight gain when the gut bacteria wasfrom a person with obesity.
Given these findings, it seemed possible that gut bacteriaplay a role in regulating weight.
In humans, the only comparison researchers have to the mice study is with gut microbiota transplants , Dr. Cresci says. Doctors perform fecal transplants for people who have an overgrowth of bad pathogenic gut bacteria called Clostridioides difficile. They place stool from a healthy person into the colon of the person with C. diff.
Researchers are finding that many naturally thin patients who receive a fecal transplant become overweight over time, Dr. Cresci says. Since 40% of Americans have obesity, its likely that 40% of the gut microbiota transplants came from a person with obesity, possibly causing this unexpected weight gain.
Why Are Probiotics Good For Me
The balance of your gut flora should be approximately 85% good bacteria and 15% bad bacteria. If this balance is a bit off, and we have too many of the “bad” and not enough of the “good” bacteria it can cause all sorts of havoc on your bodys systems. This can be caused in part by age, genetics, antibiotic use, and an unhealthy diet This imbalance can lead to diseases of the intestinal tract, including ulcerative colitis, irritable bowel syndrome, Celiac disease, Crohn’s disease, weight gain, skin conditions, constipation or diarrhea, and various chronic health conditions.
With a healthy balance of probiotics in our guts, we will benefit from:
- Improved digestion
- Healing from leaky gut and inflammatory bowel disease
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Wallaby Organic No Sugar Added Aussie Greek Yogurt Peach Hibiscus
If you like flavored yogurts, Matchett recommends Wallaby Organic Aussie Greek No Sugar Added yogurt. “It currently comes in three fun flavors and is sweetened with fruit concentrates ,” she says. So, again, while technically not a sugar-free yogurt, Wallaby is added sugar-free. Wallaby also offers countless plain low-fat Greek yogurt flavors. They’re all tasty middle-of-the-road offerings for those who don’t want to commit to the calories of a whole-milk-based yogurt, but like the idea of reaping extra nutrients from a bit of milk fat.
Probiotics Can Help Prevent And Treat Diarrhea
Probiotics are widely known for their ability to prevent diarrhea or reduce its severity.
Diarrhea is a common side effect of taking antibiotics. It occurs because antibiotics can negatively affect the balance of good and bad bacteria in the gut (
A review of 15 human studies found supplementing with Bifidobacterium and Lactobacillus strains for 12 months can improve anxiety, depression, autism, obsessive-compulsive disorder and memory .
One study followed 70 chemical workers for 6 weeks. Those who consumed 100 grams of probiotic yogurt per day or took a daily probiotic capsule experienced benefits for general health, depression, anxiety and stress .
Benefits were also seen in a study of 40 patients with depression.
Taking probiotic supplements for 8 weeks decreased depression levels and reduced levels of C-reactive protein and hormones such as insulin, compared to people who did not take a probiotic .
Research shows taking probiotics may help improve symptoms of mental health disorders such as depression, anxiety, stress and memory, among others.
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Probiotics And Prebiotics How They May Aid Weight Loss
Prebiotics are food components that are not digestible by humans but improve the gut microbiota. They stimulate the growth of gut-friendly bacteria and are a source of enrichment for probiotics. Prebiotics contain fibers that have fewer calories .
, a registered clinical dietitian, says prebiotic foods are rich in dietary fiber and take longer to digest. This makes individuals feel full throughout the day, helping them lose and maintain healthy body weight.
So Does That Mean Probiotics Work For Weight Loss
Unfortunately, guzzling kombucha isnt a quick fix if you want to shed pounds. First, theres simply not enough evidence to support a cause and effect relationship between your gut bacteria and waistline. No supplemental strains have been clearly identified as promoting weight loss in humans, so which food or supplement would you even seek out if you were looking to promote weight loss through probiotic use? explains Tamara Duker Freuman, R.D., author of The Bloated Belly Whisperer.
Whats more, probiotics have not been shown to colonize within your gut permanently, she explains. The amount youd consume in a food or supplement is literally a drop in the bucket relative to the 100 trillion microbes you harbor in your colon, says Freuman. Probiotics seem only to exert their benefit as theyre passing through before we poop them out. Once you stop consuming the food or supplement, the benefits dissipate within days.
That doesnt mean they arent good for youbut probiotics arent the only answer here. Dietary fiber from food has been shown to be far more effective at altering the composition of our gut microbiota than probiotics, she explains.
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What Is The Best Probiotic For Weight Loss
The lactobacillus family is the type of microorganisms that can provide the most benefits in this regard, with lactobacillus rhamnosus currently being the best probiotic for weight loss. This probiotic in conjunction with other effective microorganisms are tremendous for supporting gastrointestinal health.
Some studies have shown that there are several specific types of probiotic strains that are more effective than others in reducing weight.
Each Portions Master Advanced Probiotic Capsule is NON-GMO and contains 5.75 billion CFU+ of the following bacteria:
- Lactobacillus plantarum
- Bifidobacterium breve
There are 60 vegetable capsules per serving and can be taken 1 to 3 times per day, best with a meal or as directed by a health professional.
These microorganisms work by reducing the number of calories that your body is able to absorb from food, as well as the production of certain hormones related to appetite and the accumulation of body fat.
L Gasseri Side Effects
There has not been any serious or dangerous side effects reported for any strain of Lactobacillus gasseri BNR17, or any other strain of gasseri. It comes from breast milk, so it makes sense that its a very safe supplement. The common probiotic side effects are:
Probiotics.org is a big fan of 2 probiotic products that contain L Gasseri.
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May Reduce The Risk Of Obesity By Burning Fat
Probiotic bacterial strains like lactobacillus fermentum and lactobacillus amylovorus may help reduce obesity risk by burning fat. Recent studies show that lactobacillus fermentum can reduce serum lipid. Similarly, lactobacillus amylovorus may reduce cholesterol levels and hydrolyze bile salts. This may effectively reduce obesity risk and indirectly promote weight loss . Besides, another probiotic strain called lactobacillus rhamnosus GGMCC was also found to help with weight loss . However, the same effect may not be observed with all the probiotics as it is strain-specific.
The Link Between Probiotics And Body Weight
Although there is still uncertainty on how probiotics affect our body weight, two recent studies indicate that there is a connection. The first study, published in 2018, asks: “Is It Time to Use Probiotics to Prevent or Treat Obesity?” and goes on to examine the link between gut health and obesity or the conditions that lead up to it, including weight gain, such high blood sugar, metabolic syndrome and insulin resistance.
The authors state: “Several studies have shown that in individuals with obesity, the gut microbiota composition can be significantly different from that of lean individuals,” and they posit that your gut ” bacteria can exert a fundamental role in modulating energy metabolism,” and pose “that modifications of gut microbiota composition can be associated with increases or reductions of body weight and body mass index. Based on this evidence, manipulation of the gut microbiota with probiotics has been considered a possible method to prevent and treat obesity.”
A subsequent study in 2019 in the British Medical Journal, examined the effect of “oral intake of bacterial probiotics on 15 variables related to obesity, diabetes, and non-alcoholic fatty liver disease.” The analysis found that “probiotics consumption improves anthropometric parameters and BMI,” as well as improving blood sugar, chronic inflammation, and triglyceride levels in the blood, as well as liver function.
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Are There Side Effects Of Probiotics
Actually, the consumption of these nutrients is pretty safe since they are microorganisms that already live in your own body. However, there may be certain contraindications in some specific cases such as a depressed immune system or having received a surgical operation recently.
In any case, before you try any nutritional routine or any type of food supplement, remember that it’s important to consult with your trusted doctor.
How To Include Prebiotics And Probiotics In Your Nutrition Plan
Sun Fiber, an example of an excellent prebiotic, is found in Transformation Protein powder, Super Greens, and Recovery products. Transformation Protein, Super Greens and Recovery all contain probiotics as well.
Recovery, by Transformation Protein, is a powerful inflammation relief supplement, using three top natural support ingredients: Curcumin from Turmeric, ginger root extract, and bromelain – a highly effective enzyme that works directly with the body to ease inflammation response. Calming inflammation in the body assists in weight loss.
Super Greens is formulated to give you a balance of the finest alkalizing greens, naturally. It will boost immunity, optimize the cleansing cycle, add natural energy to exercises and recovery. Super Greens helps you absorb protein better, and it also provides the nutrition equivalent of a full days servings of vegetables, with great taste.
Transformation Protein powder,the revolutionary bioactive protein formula, backed by the pros, is loaded with prebiotics, probiotics, key digestive enzymes and more for optimal gut health and weight loss. Plus, ingredients such as egg-white protein can support lean muscle growth, ease muscle recovery and promote fat metabolism.
While taking a prebiotic or probiotic supplement can offer a weight-maintenance advantage, that alone won’t be enough to knock off the extra pounds. Eating less and moving more, combined with overall gut health, are still the pillars of weight loss success.
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Prevents Urinary Tract Infections
The urinary tract also requires a balance of good and bad bacteria . This is why taking probiotics can prevent frequent urinary tract infections, particularly after taking antibiotic drugs. Studies from the University of Maryland Medical Center recommend taking probiotics to prevent bad bacteria from overtaking the urinary tractwhile colonizing the urogenital tract with adequate healthy bacteria.
Risks Of Probiotics For Weight Loss
While probiotics are generally safe, there can be some risks associated with taking them.
Quality. As a food product or supplement, probiotics dont go through the same rigorous testing as medicines, which means you cant be sure of the quality of the product youre buying.
Because there are fewer regulations with probiotics, it’s hard to tell exactly what you’re getting and if the product even has enough bacteria to have any impact on your body. There have also been reports of products that have different strains than what are listed on the label.
Bacteria are also living organisms. If the product isnt made or stored correctly, or is close to its expiration date, the bacteria might not survive long enough to have any beneficial effect on your gut.
Different strains. Probiotic supplements often have different bacteria strains. As mentioned earlier, researchers are still unclear as to which strains may have the most effect on weight loss. This is important to keep in mind if you’re taking a probiotic specifically to help you lose weight.
Immune system problems. People who have compromised immune systems or severe diseases can get sick from taking probiotics. You should avoid consuming probiotics if youre taking medications that suppress your immune system. It’s best to talk to your doctor first before taking any probiotic supplement.
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How Much Kefir To Drink For Weight Loss
Have you ever heard of kefir?
Do you know how much kefir to drink for weight loss?
If youve been following me for a while, you must have.
Almost every time we discuss probiotic foods, kefir gets a mention. Not quite yogurt, not quite milk, kefir is usually a dairy product that contains gut-healthy bacteria.
Still, a lot of people havent heard of it, or dont have a clear understanding of what it is.
Today, were getting the skinny on kefir.
What is it, and how much kefir to drink for weight loss?
Can kefir really help you lose weight in the first place?
What Is Kefir?
When you first try kefir, youll notice that it has a tangy taste akin to yogurt. Yet it is of a thinner consistency, making it drinkable, like milk.
Nutritionally, milk and kefir have much in common. In fact, kefir is often made from cow or goats milk. The transformational magic occurs thanks to kefir grains.
Typically, the bacteria and yeasts will be held together by polysaccharides.
Polysaccharides are a sugar carbohydrate that serve as food for bacteria, although it is also excreted by bacteria.
However, unlike a kombucha SCOBY, kefir grains are gummy, fluffy, and white-to-translucent in color.
It also only takes a few days to turn milk into kefir. Kombucha, on the other hand, can take up to a month to brew.