Do you want to lose weight? If so, you may be wondering if probiotics can help. Recent studies have shown that there may be a link between probiotics and weight loss. In this blog post, we will discuss the evidence for and against probiotics and weight loss. We will also give you tips on how to incorporate probiotics into your diet if you want to try to lose weight.
Probiotics And Weight Loss
Here are 9 solid reasons probiotics help in weight loss:
Reduces Body Fat
Probiotics can reduce body fat and weight. Studies have shown that people who take probiotic supplements or eat foods containing probiotics have a lower body fat percentage than those who don’t. In another study, participants who took probiotics for 8 weeks lost an average of 4.4 pounds more than those who didn’t take the supplement. This accounts for a significant amount of weight loss. Furthermore, the probiotics group also experienced a greater reduction in BMI.
Reduces Appetite and Cravings
Studies have found that certain probiotic strains can reduce appetite and cravings. Similarly, another study found that taking a probiotic supplement for 12 weeks reduced hunger hormones, leading to decreased food consumption and weight loss. This can be helpful when trying to lose weight as it helps reduce the number of calories consumed each day. Probiotics can also help you feel fuller longer, so you’re less likely to overeat. Moreover, they can also help reduce inflammation in the body which can lead to weight gain.
Increases Metabolism and Energy Levels
Probiotics can also increase metabolism and energy levels. Studies have found that taking probiotics can lead to an increase in resting metabolic rate, which is the number of calories burned while at rest. In another study, participants who took probiotic supplements for 3 months experienced a significant increase in energy levels and metabolism. This means that you’ll burn more calories even when not exercising or being active. In addition, probiotics can also lead to increased energy levels which can help you exercise more and burn even more calories.
Improves Digestion
Probiotics can also help improve digestion. Improved digestive health can help reduce weight gain as it allows the body to absorb essential nutrients more efficiently. Studies have found that taking probiotics can help increase the number of healthy bacteria in your gut, leading to improved digestion. Similarly, another study found that probiotics can help reduce inflammation in the digestive tract, leading to a decrease in abdominal fat. Additionally, probiotics can also reduce bloating, which can make you look and feel slimmer.
Regulates Blood Sugar
Probiotics can also help regulate blood sugar levels. Studies have found that taking probiotic supplements can lead to improved insulin sensitivity and decreased fasting glucose levels. Another study found that taking probiotics for 8 weeks reduced fasting glucose levels and improved insulin sensitivity. This can help reduce cravings and prevent weight gain due to spikes in blood sugar. Furthermore, probiotics have also been shown to reduce cholesterol levels, which can help prevent weight gain.
Strengthens Immune System
Finally, probiotics can help strengthen the immune system. A strong immune system can help prevent weight gain as it keeps your body healthy and functioning properly. Studies have found that taking probiotics can help reduce inflammation in the body and improve immune system function. Another study found that taking a probiotic supplement for 8 weeks increased white blood cell count and improved immune system function. This can help protect against weight gain due to poor health and illness. Furthermore, probiotics can also reduce the risk of developing certain illnesses, such as obesity.
Enhances Mental Health
Probiotics can also help enhance mental health. Studies have found that certain probiotic strains can reduce feelings of stress and anxiety, which can help reduce cravings and prevent overeating. Similarly, another study found that taking probiotics for 8 weeks improved mood and reduced depression symptoms. This can help reduce the risk of binge eating and emotional eating, which are both linked to weight gain. Additionally, probiotics can also enhance feelings of well-being and a positive outlook, which can help keep your motivation levels high while trying to lose weight.
Enhances Detoxification
Probiotics can also help enhance detoxification. Detoxifying the body can help reduce weight gain as it allows the body to eliminate toxins more efficiently. Studies have found that taking probiotics can help reduce the number of harmful bacteria in the gut, leading to improved detoxification. Additionally, probiotics can also help reduce levels of inflammation in the body, which can further enhance detoxification. This can help keep your weight in check and reduce the risk of obesity.
Reduces Inflammation
Finally, probiotics can also help reduce inflammation in the body. Elevated levels of inflammation are linked to weight gain and obesity. Studies have found that taking probiotics can help reduce inflammation in the body and improve overall health. Similarly, another study found that taking probiotics for 8 weeks reduced levels of inflammatory markers, leading to improved health and a decrease in the risk of weight gain. This can help keep your body healthy and functioning properly, reducing the risk of obesity. In addition to this, probiotics can also help reduce inflammation in the digestive tract, leading to improved digestion and fewer cravings.
All in all, probiotics can be beneficial for weight loss and management. Ultimately, incorporating probiotics into your diet can help promote weight loss and long-term health. It is important to speak to your doctor before taking probiotic supplements, as they can interact with certain medications.
How To Incorporate Probiotics Into Your Diet
Fermented Food
The best way to get probiotics is through fermented foods. Some popular options include sauerkraut, kimchi, kefir, tempeh, and miso. These foods are rich in beneficial bacteria that can help improve digestion and reduce inflammation.
Here’s how to make fermented foods:
- Start with a clean glass jar or container.
- Add your chosen ingredients and mix them together.
- Place the lid on the jar and place it in a cool, dark place.
- Let the mixture ferment for 1-2 weeks before refrigerating or consuming.
Probiotic Supplements
If fermented foods are not an option, probiotic supplements can be taken as well. These supplements come in capsule, tablet, or powder form. It is important to speak to your doctor before taking any supplements, as they may interact with certain medications.
Here are some popular probiotic supplements:
- Lactobacillus acidophilus
- Bifidobacterium bifidum
- Saccharomyces boulardii
- Lactobacillus reuteri
- Bifidobacterium longum
- Bifidobacterium lactis
Probiotic Drinks
Finally, you can also get probiotics from probiotic drinks like kombucha and kefir. These drinks are rich in beneficial bacteria and can help improve digestion, reduce inflammation, and promote weight loss.
Here are some popular probiotic drinks:
- Kombucha
- Kefir
- Coconut water kefir
- Beet kvass
- Water kefir
- Hemp milk kvass
- Jun tea
- Kefir soda
- Kefir milk
- Probiotic yogurt drinks
Prebiotic Foods
In addition to probiotics, prebiotic foods can also be beneficial for weight loss and management. Prebiotic foods help to feed the beneficial bacteria in the gut. Moreover, they can also help reduce inflammation and improve digestion.
Some popular prebiotic foods include:
- Bananas
- Onion
- Garlic
- Asparagus
- Jerusalem artichoke
- Apples
- Chia seeds
- Flaxseeds
- Chicory root
- Dandelion greens
- Soybeans
- Whole grains
- Legumes
- Berries
Conclusion
In conclusion, probiotics can be beneficial for weight loss and management. Incorporating a variety of fermented foods, probiotic supplements, and prebiotic foods into your diet can help promote healthy digestion, reduce inflammation, and improve overall health. Ultimately, this will help you lose weight and keep it off in the long term.
It is important to speak to your doctor before taking probiotic supplements, as they can interact with certain medications. Additionally, make sure to choose quality products from reputable brands, as these will have the highest concentration of beneficial bacteria. With the right knowledge and determination, you can use probiotics for weight loss and better health.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android to learn more about us.