Scientific researchers have recently shown that the maintenance of a healthy intestinal flora is important in reducing body fat. According to Chris Kresser who is an acupuncturist and an integrative medicine practitioner, an unhealthy gut is directly related to an unhealthy weight.(www.google.com/sites/articles/archive/2018/11/26/amp/taking-probiotics- while-on-antibiotics.asp )
A significant difference has been shown between the bacteria flora of an obese and a thin individual. A study revealed that people that are overweight have an increase in the unfriendly bacteria 20% more and a decrease in the friendly bacteria by 90% in comparison to the lean people (https://www.ncbi.nlm.gov/pubmed/23101690)
Probiotics are one of the recent discoveries to be applauded when talking about diet. Probiotics have been found to be of a great health benefit over the years, a lot of scientific research has been done on probiotics which has proven it to be of a great help to our health, especially to the digestive system.
The effect of probiotics on our digestive system id directly or indirectly linked to our weight. A lot of studies have been carried out on probiotics which includes their effect on different aspect of weight loss.
What are probiotics?
- What are probiotics?
- The influence of gut flora on weight gain and Belly fat
- Medical research evidences on probiotics and weight loss
- How to use probiotics for weight loss
- What if I stop taking probiotics? Will I gain the lost weight back?
Probiotics are bacteria that lives In our digestive tract, and they can be gotten in a lot of fermented foods such as kefir, pickled vegetable, dairy, products such as cheese, yogurt etc. A supplementary source of probiotics is also available for your consumption where you get a good number of colonies forming unit (CFU) count per capsule of the probiotics supplement.
About 100 trillion of microorganisms are carried around in the human intestine which is ten times more than the number of cells in the human body. These microorganisms form your gut microbiota or gut flora.
These bacteria live primarily in the intestinal tract and they help in striking a balance between themselves and their counterpart- the unfriendly bacteria. The unfriendly bacteria are the major cause of intestinal disease such as bloating, gassing, irritable bowel syndrome, ulcerative colitis to mention but a few.
The importance of probiotics have exponentially grown over the last decades due to the research that has been carried out on it and defining what each probiotic strain does and how it helps.
The influence of gut flora on weight gain and Belly fat
The gut flora lives in harmony in the body to form a microbial ecosystem. These bacteria functions as a community and they are said to behave like an ‘organ’ on their own. The so called bacteria ‘organ’ plays a significant role in common intestinal disease and metabolic disorders with the inclusion of high cholesterol and obesity. The gut ecosystem can be affected by many factors such as diet, component of your diet, use and overuse of antibiotics and so on.
A displaced balance of the bacteria community is medically termed gut dysbiosis. Dysbiosis of the gut has a great influence on the management of weight
How probiotics works in helping you lose weight
- Dietary fat removal from your body
Your body can burn fat, absorb it or expel it from the body (happens through bowel movement or waste elimination). A study that was done in 2015 by A. Ogawa on Lactobacillus gaserri showed that it takes part in promoting excretion of fat in the feces and facilitates its increase. That is, they help in moving more fat to the organ where they are being expelled; the colon. If these fats get expelled, they will not get absorbed by the body which will later result in addition of weight.
The presence of Lactobacillus gasseri as probiotic bacteria in the body is of a great help in weight reduction.
- Appetite suppressing effect
Some probiotics found in the gut have been found to have the ability to suppress appetite. This research was made on mice by a scientist named Yadev H. and published in 2013. He discovered the stimulation of the release of a hormone that induces reduction in appetite.
This shows that probiotics can be of a great help in preventing obesity and treating diabetes. This shows that probiotics are very essential in weight loss.
- Fat burning
Probiotics can have a very helpful effect on the fat that exists already in the body in that they can be beneficial in boosting the rate of metabolism in the body. To prove this, a clinical trial was performed on some people with emphasis on strains of lactobacillus; Lactobacillus amylovorus, Lactobacillus fermentum and Lactobacillus rhamnosus.
This study showed that these strains of probiotics play a major role in the boost of metabolism.
An increase in the rate of metabolism will burn more calories and fat, which directly means a reduction in the existing body fat.
- Production of essential nutrient
Microorganisms that live in the digestive system are very friendly and helpful to our body. They participate in the breaking down of dietary fiber and also produce some nutrients that are essential to the body e.g. vitamin K and vitamin B. Some bacteria have been found to be associated with regulation of body weight. These are the Firmicutes and Bacteriodetes.
Having the beneficial bacteria in the right proportion may be a determinant of your average body weight; this might tell all of the difference between being obese, overweight and healthy.
- Hormonal regulation
The release of certain hormone in the body might be determined by some bacteria present in your intestine.
A number of physicians made a research in New York University which explains that excessive use of antibiotics makes animal fatter and in turn increase the body fat of people that feed on them also. This explains that the eradication of probiotic bacteria by antibiotics includes the ones that produce the feeling of satisfaction and hunger.(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3553221)
Probiotics also control the level of the sugar in the blood which may in turn affect appetite and hunger. Probiotics are helpful in weight loss without you having to reduce your level of calorie intake by achieving hormonal balance.
- Leaky gut inflammation reduction
Intestinal permeability (Leaky gut) is always found to be associated with weight gain due to the fact that a diet high in fat can lead to leaking in the gut and circulate lipopolysaccharide in the blood. This condition results in inflammation that increases cardiovascular risks.
When tried clinically with probiotics, a significant reduction in the leaky gut and inflammation in the tissue was confirmed.
Medical research evidences on probiotics and weight loss
Your body optimizes its functions when your gut and the bugs that lives there are happy. Science invested a lot of time and money in proving this, showing us it is real.
The probiotics strains commonly consumed by human are the Bifidobacterium and Lactobacillus. They are grouped together as Firmicutes. Bifidobacterium and Lactobacillus have been found to affect people differently especially when the area of interest is about weight loss and weight gain.
A Dutch review clinical trial performed in 2014 showed that specific strands of Lactobacillus and Bifidobacterium supports weight loss and reduce fat mass. These strands are Lactobacillus rhamnosus, Lactobacillus gasseri and the combination of lactobacillus rhamnosus and Bifidobacterium lactis.(https://www.ncbi.nlm.nih.gov.pubmed/23886977)
Mattieu Million also did a review in august 2012 on 82 research papers previously published on the studies of probiotics. He came to a conclusion that particular strains of lactobacillus which are Lactobacillus gasseri and Lactobacillus plantarum which are used as food supplements have anti-obesity effect. (https://www.sciencedirect.com/science/direct/article/pii/S0882401012001106)
A promising result was gotten from a clinical trial done on 20 young Men; in this study, 20 non obese male within the age range 18-30 were put on a diet that is 1000 calorie per day higher than what they used to have to make them gain more fat. Some of the participants were given probiotic supplement daily while some of them were pretended to have been given a supplement, they were given placebo, to make comparison between the effect of the probiotic and the non-probiotic supplemented people.
It was found that probiotics supplement provided protection from fat mass gain and body mass gain to the people that was given the supplement. (https://www.nvbi.nlm.nih.gov/pubmed/26466123)
The collections of evidences currently available on the study of probiotics show that Lactobacillus gasseri assist in the loss of weight in human. Dr Josh Axe, a nutritionist and founder of DrAxe.com confirms that the Lactobacillus gasseri is a very efficient tool while working on a weight loss.
A research done on Japanese adults by Kadoka. Y in 2013 showed 8.5% loss in the belly fat of the participants after 12 weeks
Lactobacillus gasseri is commonly found in the intestinal tract of human and in the vagina. It has been associated significantly with reduction in belly fat and belly weight.
Lactobacillus rhamnosus, a member of the probiotics family is among the top probiotics for weight loss. In a trial done in Quebec, Canada placed 125 men and women who are overweight on a weight loss diet that spans through 12 weeks followed by a body weight maintaining period for another 12 weeks.it was found out that women who took probiotics supplement that contains Lactobacillus rhamnosus lost twice as much weight as those who were not fed on the probiotics supplement.
Lactobacillus fermentum and Lactobacillus amylovorus
Lactobacillus fermentum and Lactobacillus amylovorus are also significant probiotics in weight loss. In a study done by Jaclyn M omar in 2013, 28 overweight participants consumed yoghurts that contained Lactobacillus fermentum and Lactobacillus amylovorus with a very high colony forming unit. It was gathered that their body fat reduced by 3- 4% in a month and a half interval.
How to use probiotics for weight loss
Your knowledge of the use of probiotics in losing weight does not mean you should grab any probiotics within your reach at a store and start to use.
A high quality probiotic strain will be essential in weight loss. You should also follow some elementary rules to help you get the best result in weight loss in the shortest possible time. These basic rules are;
- Consistently use your probiotics
Consistency with the usage of your probiotics is very essential to get the best out of it. Skipping your probiotics dose might reduce your desired result on the long run.
- Nutrient rich choice of foods
The bacteria found in our intestinal tract feed on non-digested food remaining in the intestine. Feeding on a nutrient dense whole food will help facilitate the growth of healthy bacteria in our gut which in turn helps in excretion and burning of fat and reduction of calories.
- Give reasonable time interval
You should bear it in mind that weight loss does not happen over the night, you should not be discouraged if you have not seen a significant difference in one or two weeks. Interval of at least a month should be given to monitor your progress.
What if I stop taking probiotics? Will I gain the lost weight back?
Your lifestyle ,the ability of your digestive system and the interval of time spent on taking probiotics will determine whether you will add weight after you stopped taking probiotics or not. If you missed taking it for a few days, a significant change will not be noticed in your weight.
Your daily diet speaks volume when it comes to weight loss; it is not all about probiotics supplements. There are probiotics foods that are also efficient in losing weight and trimming down belly fat. Foods like probiotic yogurt, kefir, tempeh, kombucha, natto and miso are a few examples of foods inculcated naturally with probiotics, they should form a daily part of your diet to keep your gut environment healthy and keep you in shape if you want to stop taking probiotics supplement
Come to think of this, the amount of colonies you will get from a food that contains probiotics is similar to a drop of water dropped in an ocean, bearing it in mind that the intestinal tract contains 100 trillion microbial cells. The use of probiotic supplements is the best bet in losing a reasonable amount of weight in a short period of time.
If you feel you could lose a few pounds remember it’s 70% diet and 30% exercise to get the best results. Too take your body to the next level see our top rated probiotic for weight loss to accelerate your results.