These days use of probiotics is very popular for losing weight and belly fat. If you are wondering if probiotics can help lose excess weight, then you are in the right place. Here we are going to discuss the details of weight loss by using probiotics.
Understanding The Concept Of Probiotics:
Before we take into account the correlation between probiotics and weight loss it is important to understand the meaning of probiotics. There are many bacteria in our body and some of these bacteria are good bacteria. It is these friendly good bacteria which are known as probiotics.
Probiotics are microorganisms that have several health benefits and therefore consuming them can do a world of good to your body. These probiotics are found in fermented foods and some health supplements contain probiotics. This write-up intends to share a quick guide to the best probiotics for weight loss.
Interested in knowing the health benefits of probiotics?
The popularity of probiotics is growing because they have many different health benefits:
Best Probiotic Foods For Weight Loss:
The connection between body weight regulation and gut bacteria:
- There are many different microorganisms in the digestive system. Of these, many gut bacteria produce important nutrients like certain types of vitamin B and vitamin K.
- Our body cannot digest fibre and these gut bacteria break down this fibre and convert it into butyrate and other short-chain fatty acids that have many benefits.
- The gut bacteria also protect your body from disease-causing germs and they also help to break down medications.
- They are also known to keep the gut lining healthy.
Now let us check how this gut bacteria has an impact on weight loss. In the gut, there are two types of good bacteria and these are bacteroidetes and firmicutes. It is believed that there is a connection between the weight of the body and the balance between these two types of good bacteria.
Some studies point out that people with moderate weight have different gut bacteria as compared to people who are obese. It has been found that obese people have more firmicutes and fewer Bacteroidetes as compared to people with moderate weight.
However, the exact connection between the ratio of these two good bacteria families and obesity has not yet been found. Lean people are found to have more diverse bacteria as compared to obese people. A study was carried out on mice and the gut bacteria from obese mice was transplanted into the gut of lean mice. It was found that the lean mice became obese. Yes, so we can say that there is a connection between gut bacteria and the weight of the body and so one can consider the aspect of probiotics and weight loss.
Probiotics Impact On Body Weight:
Please note that there is no clarity about how probiotics affect weight loss. It looks like these probiotics have an impact on appetite and energy usage. They do this by producing short chain fatty acids like acetate, propionate, and butyrate. It is also believed that there are some probiotics which inhibit the absorption of dietary fat and as a result the amount of fat that is excreted through faeces increases.
Overall, it looks like these probiotics help the body absorb fewer calories as compared to what the person eats. This type of function is shown by the bacteria that belong to the family of Lactobacillus bacteria.There are a few more ways by which probiotics may be helping in weight management. Increased levels of appetite-regulating hormones like glucagon-like peptide-1 (GLP-1) and peptide YY (PYY) help in burning calories and fats. It is believed that probiotics may be helping in releasing more of these appetite-regulating hormones.
It is also believed that probiotics may also be helping in increasing the levels of fat regulating proteins like angiopoietin-like 4 (ANGPTL4) and this, in turn, helps to decrease the storage of fat. However, a lot more studies are required to understand the connection between probiotics and weight loss.
Lose weight and belly fat with the help of probiotics:
Some detailed studies point out that probiotics may be useful in losing weight and belly fat and they may help reduce the fat percentage of the body.
Few studies point out that there are some strains of bacteria belonging to the Lactobacillus family which may be helpful in weight loss. Some studies show that when a group of people consumed yoghurt containing Lactobacillus fermentum or Lactobacillus amylovorus then their body fat reduced by around 3 to 4% in a period of 6 weeks. Studies have also been carried out to check the impact of Lactobacillus rhamnosus supplements on body weight. It was found that women who were taking probiotics lost 50% more weight as compared to the women who were taking only a placebo pill for 3 months. The women who were on probiotics lost weight even during the phase of weight maintenance.
One more study was carried out on a group of adults who were obese. It was found that those individuals who were given Lactobacillus sakei probiotic for 12 weeks lost more weight as compared to those obese people who were given only placebo pills. The group who were given probiotics lost body fat mass and waist circumference.
The effect of Lactobacillus gasseri strain on weight loss:
When it comes to probiotics and weight loss some of the best results are shown by Lactobacillus gasseri strain. Studies have been carried out on rodents using Lactobacillus gasseri strain and it is found that this bacteria has anti-obesity effects.
Studies were also carried out on a group of 210 people who had belly fat. They were given Lactobacillus gasseri for 12 weeks and they found some really good benefits after taking this probiotic. There was a reduction in the body weight, BMI or Body Mass Index reduced, there was also decrease in the waist size and hip circumference and there was also decrease in the fat around the organs. There was a reduction in belly fat by more than 8%. As soon as this group stopped taking the probiotic they regained the belly fat in a month.
Are there any other strains of probiotics that can help in reducing body fat?
Yes, besides Lactobacillus gasseri there are some other strains of probiotics which are found to have a significant effect on weight loss. A study was carried out on a group of women for 8 weeks. They were given the same diet but few women were given probiotics that contained Lactobacillus and Bifidobacterium strains and few were given placebo pills. It was found that the women who were given probiotics had a more significant decrease in weight as compared to the women who were given placebo pills.
One more study was carried out on a group of 135 people who had belly fat. Few people in this group were given a probiotic containing Bifidobacterium animalis subsp. Lactis and the rest were given a placebo pill. Those who were given the probiotic found that belly fat and BMI reduced significantly and even waist circumference reduced significantly as compared to the people who were given placebo pills.
Can probiotics help in preventing weight gain?
Yes, to get rid of obesity it is important to lose weight. But what is more important to fighting obesity is to avoid weight gain. A 4-week study was carried out on a group of people and in this study, a part of the group was administered a probiotic formulation called VSL#3. These people were following a diet in which they got additional 1000 calories that they required per day. The remaining people in the group were given placebo pills and the same diet. It was found that those who were given probiotics gained less fat and they also did not see many changes in their metabolism and insulin sensitivity.
This study showed that in the case of a high-calorie diet there were some probiotics which might be helping in preventing weight gain. However further detailed studies are required in this regard.
Probiotics may help with weight loss:
- Reducing inflammation
- Increasing metabolism
- Balancing gut microbiota
Can certain probiotics put you at risk of weight gain and obesity?
Some studies do point out that some strains of probiotics may be resulting in weight gain and obesity. You need to use certain specific strains and species of probiotics for weight loss.
For example, it has been found that there is one strain of Lactobacillus gasseri which helps to lose weight whereas there are some strains of Lactobacillus gasseri which may be resulting in weight gain.
Can there be any side effects of probiotics?
- Some people may experience some unpleasant digestive symptoms like gas and bloat. In the case of yeast-based probiotics, there may be issues like constipation and there may also be problems like an increase in thirst.
- In some probiotic foods, there are biogenic amines and these amines can result in headaches in the case of some individuals.
- There are some probiotic supplements which may increase histamine levels in the body.
Keep in mind that the probiotics are generally safe and you do not have to worry. However, there are some risks involved that you need to keep in mind. There are different strains of bacteria in different probiotic supplements and as already mentioned there is not much clarity about which strain of bacteria can result in loss of weight. Also, you must choose a probiotic supplement that has a good quality. If a person has a compromised immune system or if they are suffering from any severe diseases then there can be a risk in taking probiotics.
Therefore, before you start taking any probiotic supplement it is better to connect with a medical expert. This expert will evaluate your overall condition and then prescribe the probiotics accordingly. When you’re choosing a probiotic supplement, it’s advised to select a brand you’re familiar with. This is because many of these companies have years of testing and study behind them. However, if you notice serious side effects after taking probiotics, it is recommended to consult your doctor or healthcare practitioner immediately, and stop using any probiotic products. These days there are organic probiotic products available too.
Choosing the best probiotics to support your complete well-being is exceedingly essential. Select the best and enjoy healthy living. Probiotics don’t work for everyone probiotic may not work or may take longer to work.
Some studies point out that probiotics containing certain strains of bacteria may be helpful in weight loss. However, in some cases, further studies are needed. If you are planning to start taking a probiotic for weight loss then make sure that you connect with a medical expert who can provide the right guidance to you.
Having problems in losing weight? It is important to make sure that you eat healthy and avoid having a high-fat diet while consuming probiotics for weight loss. Having probiotic been found to help you lose weight. Including a probiotic supplement to your diet without chucking away unhealthy eating habits isn’t going to make a difference. Speak to a nutritionist to understand exactly how probiotics may encourage weight loss. Follow the tips for taking daily probiotics. Enjoy a positive effect on weight management!
Find the Right Probiotic Option for You! Health is a serious subject.Say Goodbye To Obesity.