Can Probiotics Help You Lose Weight? The Science-Backed Truth
Are you trying to lose weight but struggling despite following a balanced diet and regular exercise? According to recent studies, probiotics may have a positive impact on your weight loss journey. Probiotics have gained popularity in recent years due to their benefits for gut health and immunity. However, researchers are now investigating the potential link between probiotics and weight loss.
What Are Probiotics?
Probiotics are live bacteria and yeasts that are beneficial for our gut health and immune system when consumed in adequate amounts. The most common probiotics in our diet include lactobacillus and bifidobacterium. They can be found in fermented foods such as yogurt, kefir, kimchi, and sauerkraut. They are also available in supplement form.
The Link Between Probiotics and Weight Loss
The human gut contains trillions of bacteria that play a vital role in regulating metabolism and weight. Studies have shown that people with a higher diversity of gut bacteria tend to have a lower risk of obesity. Research has also found that people who are overweight tend to have an imbalance of gut bacteria, with less beneficial bacteria and more harmful bacteria.
Probiotics have been shown to improve gut health by increasing the levels of beneficial bacteria in the gut. Researchers believe that this can lead to weight loss as the beneficial bacteria help to regulate appetite, metabolism and reduce inflammation in the body. One study found that consuming probiotics for six weeks reduced body weight and body mass index (BMI) in obese individuals.
How Probiotics Help with Weight Loss
Probiotics can help with weight loss in several ways:
- Reduced Calorie Absorption: When we eat food, some of the calories are absorbed by our body, while others are expelled as waste. Probiotics can help reduce the absorption of calories from the food we eat by breaking down complex carbohydrates that our body cannot digest.
- Increased Energy: Probiotics can help to increase energy levels and reduce fatigue. This can be particularly beneficial for those who are trying to lose weight as it can help with motivation to exercise and stick to a healthy diet.
- Reduced Inflammation: Chronic inflammation in the body can make it difficult to lose weight. Probiotics have been shown to reduce inflammation in the gut and throughout the body, which can stimulate weight loss.
The Best Probiotics for Weight Loss
If you are looking to incorporate probiotics into your diet to aid weight loss, it is important to choose the right strains. The following strains of probiotics have been shown to have a positive impact on weight loss:
- Lactobacillus gasseri: This strain has been shown to reduce belly fat and weight in several studies.
- Lactobacillus rhamnosus: This strain has been shown to reduce weight gain in a study of overweight women.
- Bifidobacterium lactis: This strain has been shown to reduce body weight and BMI in obese individuals.
- Lactobacillus plantarum: This strain has been shown to reduce body fat and waist circumference in a study of overweight adults.
Conclusion
Probiotics may be a useful addition to your weight loss journey. They can improve gut health and reduce inflammation in the body, both of which can lead to weight loss. However, it is important to remember that probiotics alone are not a magic solution for weight loss. They should be combined with a healthy diet and regular exercise for best results.
