many years ago People try to lose weight with many unproven methods: pregnancy hormone injection, taking away Ephedrine Supplementsor squeezed lemon juice and maple syrup as part of the “Master Cleansing.” Now some people claim that Probiotics can help you lose weight and belly fat.But is this the right thing to do, or is the probiotic craze tied to other food fads?
What are probiotics?
Probiotics are just bacteria that are beneficial to our bodies. especially our digestive system You can find it in supplements. But it is also present in foods such as yogurt, kimchi, and sauerkraut. Our courage is a mixture of good and bad bacteriaand healthy probiotics can grow well while keeping the bad
Researchers already know that our guts are important to our overall health. But scientists are now trying to find out if our digestive health also affects our weight.
“Research is rapidly expanding on how our gut microbiome affects obesity,” said clinical researcher in Gastroenterology. Bethany Dorfleur of the Northwestern School of Medicine told MensHealth.com.
Some preliminary findings have linked the probiotic strain of Lactobacillus (which is Available in miso, yogurt and kefir.) to Loss. But it’s important to keep one thing in mind.
“We also have a very early understanding of our gut biome and how it affects our weight.” Dr. Scott KahanThe director of the National Center for Weight and Health explains to MensHealth.com
What Science Says About Probiotics and Weight Loss
Kahan says many studies have found a link between good gut bacteria and healthy weight. And there are less good and healthy bacteria,” he says. Thinner people also have a wide variety of gut bacteria, which may indicate the importance of gut diversity in maintaining a healthy weight.
However, Abby Langer, RD, says experts don’t know whether the change in weight makes a difference in gut bacteria or if it’s the bacteria that affects weight.
“We can’t determine cause and effect,” Langer told Men’s Health. “We don’t know the whole story.”
But there isn’t enough evidence to suggest that taking probiotics can cause weight loss. That’s partly because there are complex factors at play: We can’t tell if people with good gut bacteria have the microbes, or if it’s the result of their diet.
“When you consider bacteria You have to consider a two-sided equation: one is your gut bacteria. And the other side is the bacteria in your food supply,” says Doerfler. Kahan also says that most studies looking at the link between gut bacteria and weight loss have evaluated animals. not in humans
Some health and nutrition experts suggest that we should focus less on probiotics, but focus on prebiotics, a fibrous compound that healthy gut bacteria eat Sources of prebiotics include fruits, vegetables, and oats. Basically everything mom makes you eat is low in calories, which means it benefits our waistlines and overall gut health.
“People who are underweight tend to eat a plant-based diet. It is good for weight loss and is beneficial for the growth of good bacteria,” says Doerfleur.
Additionally, Doerfler says, researchers believe these fiber-rich foods produce fatty acids in our bodies. which is believed Increase the level of GLP by 1It’s a hormone found in the gut. The more GLP 1 we have, Kahan explains, the less we feel hungry. which leads to weight loss
Probiotic Supplements for Weight Loss?
Doerfler and Kahan say that taking probiotic supplements may not hurt. But it’s unlikely to help you achieve miraculous weight loss either.
“I don’t think probiotics are magic pills,” Kahan said.
Probiotic supplements are not regulated by the Food and Drug Administration. This means that there is little quality control in the market. Both experts agree that diet is the best way to lose weight and keep your gut healthy.
That said, there’s nothing wrong with taking probiotics—just be wary of foods that claim to contain them, Langer says. These items are not regulated by the FDA, so there is no telling exactly what probiotics are included and in what quantities. and some items like kombucha and yogurt Not always probiotics and can be high in sugar, she warns.
What should I eat for weight loss and gut health?
Doerfler recommends the following plan for people who want to lose a few pounds while improving digestive health.
1) Eat at least one serving of oats and barley per day. She explains that these carbs are more beneficial than other grains. because it contains soluble fiber This will help you defecate.
2) Include three to four portions of fruit and three to six portions of vegetables in your meal. You can easily do this by eating one fruit at every meal. Vegetable consumption can be divided between lunch and dinner.
3) Eat 1 serving of yogurt daily for a healthy dose of probiotics.