Does consuming probiotics for weight loss work? Yes, this simple approach has solid backing in research and experience. It seems that probiotics work well not only to lower obesity but also for getting rid of the persistent abdominal fat. Read on to learn more.
How probiotics promote a slim waistline
In one study, obese people consumed a fermented milk product for twelve weeks and reduced 4.6 % abdominal fat. The surprise is the quick results just by consuming 200 grams (less than 2 cups) of a fermented milk product containing a Lactobacillus strain.Effects of probiotics on body weight, body mass. Wiley Online LibraryLactobacillus alter body adiposity and gut microflora in healthy persons – ScienceDirectLactobacillus rhamnosus on weight loss in obese men and women – PubMed (nih.gov)
Other studies show similar results—consuming probiotics for weight loss works well. But how do beneficial bacteria promote a slimmer waistline?
One reason is that obese people often have 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. This may be one reason why some people easily gain weight. However, other factors may also be at play.Human gut microbiome correlates with metabolic markers – PubMed (nih.gov)Comparison of the gut microbiota composition between obese and non-obese individuals – PubMed (nih.gov)Body mass index and Firmicutes/Bacteroidetes ratio – PubMed (nih.gov)
Gut imbalances seems to be a factor why some people don’t have to eat much to gain weight, which is extremely frustrating! Probiotics bacteria are able to avoid the formation of excess fat. Probiotic bacteria are also involved with regulating appetite via hormones and proteins. In other words, probiotic bacteria can reduce the number of calories execrated from food you consume.Lactobacillus gasseri suppresses fatty acid release – PubMed (nih.gov)Beneficial metabolic effects of a probiotic – PubMed (nih.gov)Probiotics for the Treatment of Overweight and Obesity in Humans – PubMed (nih.gov)
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 who are not breastfed.
Summary: Bacterial imbalances in the gut promote weight fain but make it hard to loose weight. The reasons for such imbalances are several but diet and lifestyle may play a major role. Inflammation also has an impact.Inflammatory mechanisms and obesity – PubMed (nih.gov)Probiotics as regulators of inflammation:fhdj.com)Low-Grade Inflammation, Obesity | SpringerLink
7 simple tips to lose weight
Consuming probiotics is one important factor in a weight loss strategy. There are also other things you can to do to keep your gut in balance.
- Quick start with a probiotic supplement.
- Consume fermented food daily like milk products.
- Eating more fiber is very effective; try psyllium husk.Probiotics, prebiotics and synbiotics for weight loss – PubMed (nih.gov)
- Lower intake of sugar/carbs that can cause gut imbalances.
- Increase intake of healthy fats as avocado, nuts, coconut oil, olive oil.
- Add more plants to your diet.
- Exercise: Walking daily is great!
Summary: Consuming probiotics daily has proven effective to lose fat. Additionally, even small diet changes can make big difference long-term.
How fast can you lose weight?
In some studies, participants lost 5% in three months, mostly abdominal fat. This is surprising considering that the participants did not move over to a strict diet. They only consumed a fermented milk product daily without changing anything else.Effect of Lactobacillus on abdominal adiposity – PubMed (nih.gov)Abdominal adiposity by probiotics – PubMed (nih.gov)
Each individual has unique circumstances but the idea in these guidelines applies to most people. And if you follow all the seven suggestions above things might move faster. But one thing is sure: the body loves probiotics. Therefore, consuming probiotics for weight loss will be beneficial for your gut and body.