Consuming probiotics for weight loss is based on solid research and much experience. In addition, it’s simple!
Studies show that probiotics work well for weight control in obese people, even lowering the persistent abdominal fat. This is good news, especially if you’re tired of fad diets that are hard to follow and seldom work.
Probiotics for weight loss work well!
Consuming beneficial bacteria increase the uptake of vitamins, enzymes, and other essential nutrients.
Good bacteria promote slim waistline
In one study, obese people consumed a fermented milk product for twelve weeks and reduced 4.6 per cent of their abdominal fat. These are surprisingly quick results just by consuming 200 grams (less than 2 cups) of a fermented milk product containing a Lactobacillus strain.
Several other studies show similar results—consuming probiotics for weight loss works well. How do beneficial bacteria promote a slimmer waistline?
One reason is that obese people often have bacterial gut imbalances. They have too little of the good bacteria (like A. muciniphila), and an excess of unwanted strains (like firmicutes). Firmicutes are specialized in extracting calories from sugars and turn them into fat so you don’t want too many of them.
- Too many fat-promoting gut bacteria promote weight gain
This gut imbalance seems to be a major reason why some people don’t have to eat much to gain weight, which is extremely frustrating! Other people seem to be able to eat large quantities and still not gain weight. One reason might be in the different bacteria colonizing their gut.
Another interesting study revealed that babies having more bifido bacteria and less Staphylococcus aureus was less prone to weight gain than babies having less bifido in their gut. The bifido bacteria are plenty in the mother’s breast milk, and breastfed children seem to have a lower risk of obesity than children not breastfed.
Probiotics for weight loss
Much research and experience point in one direction:
- Too many fat-producing bacteria in the gut make it harder to lose weight.
- Probiotics help balance the gut and decrease the fat-producing bacteria.
Several probiotic species promote weight loss. Some studies show that lean people have more lactobacillus and bifido bacteria. On the other hand, obese people can have up to 90% less of the good species involved in weight loss.
However, the body loves diversity. Therefore, it’s best to consume a wide array of probiotic bacteria species. This creates the right gut conditions for losing weight.
7 steps to lose weight
Consuming probiotics for weight loss is simple and effective for most people. Try this:
- Quick start with a probiotic supplement.
- Consume fermented milk products, fermented vegetables.
- Consume more fiber to feeds gut bacteria, like psyllium husk.
- Lower intake of sugar/carbs to stop feeding microorganisms promoting abdominal fat.
- Increase intake of healthy fats as avocado, nuts, coconut oil and extra virgin olive oil.
- Consume fresh vegetables, berries, and fruit. A 50% plant-based food makes it easier to control weight.
- Exercise: Walking is great! Try short, intense 10-15 minute burst exercises to burn fat and increase growth hormones.
Even small changes can be very effective; it’s a marathon!
How fast can you lose weight?
In the study referred to above, it took three months to lose almost 5% fat, mostly abdominal fat. This is surprisingly fast considering that they did not move over to a strict diet. These people only consumed a fermented milk product daily without changing anything else.
Therefore, it seems that consuming probiotics daily helps obese individuals to lose 4-5% body fat in a few months. However, following the seven suggestions above will be more effective, and you’ll feel better too.
Each individual has a unique gut composition. However, the general idea in these guidelines applies to most people. And one thing is sure: the body loves probiotics. Therefore, consuming probiotics for weight loss will have greater benefits.