Probiotics may be small, but they are extremely beneficial to your health. A healthy stomach is important for your mental health, immune system, skin, and even metabolism, according to new study.
When I said metabolism, did your ears perk up? If that’s the case, keep reading to find out which probiotic strains we think are the greatest for weight reduction.
What are probiotics, exactly?
Let’s start with an explanation of what probiotics are. Probiotics are microorganisms (bacteria and yeasts) that, when consumed in appropriate doses, give health advantages. Probiotics are called after the “Good Soup” component of the mnemonic “Dear King Philip Came Over For Good Soup,” or the genus and species, assuming you remember the mnemonic “Dear King Philip Came Over For Good Soup.” Because a strain represents a higher degree of detail, “Good Spicy Soup” would be a better mnemonic. Probiotics can be found in a variety of foods, particularly fermented foods such as kimchi, yogurt, kefir, tempeh, and pickles.
To get these helpful microbes into your system, you can also take probiotic supplements.
Why Probiotics Could Help You Lose Weight
Scientists are still trying to figure out how probiotics affect weight and weight management, however here are some findings:
– The first is that the bacteria composition in the gut differs between lean and bigger people. In their guts, leaner people have more “good” bacteria than “bad” bacteria, as well as a greater diversity of bacterial species.
– Probiotics can assist improve the diversity of bacteria in the gut by increasing the quantity of “good” bacteria, reducing “bad” bacteria and infections, and increasing the number of “good” bacteria.
– Probiotics may aid in the reduction of gut inflammation, the improvement of gut barrier integrity, and the increase of satiety.
– Probiotics have also been shown in studies to aid weight loss by lowering fat buildup and improving insulin sensitivity.
How Much Weight Can Probiotics Help Me Lose?
Probiotics are better known for their digestive health advantages, such as bloating reduction. However, as previously stated, having the correct probiotics in your stomach might affect your weight and help you lose weight in a healthy way.
You might wonder how much it costs. Because the number of studies indicating weight loss by probiotics is relatively small, more study may be required before precise predictions can be determined. However, a 2019 meta-analysis and review of the effects of probiotics for weight loss indicated that supplementing with probiotics helped persons lose 0.25 to 0.73 kg on average (or 0.5 to 1.6 lbs).
Another study found that taking probiotics on a daily basis can help people shed up to 1 kg (2.2 lbs) of fat mass. These aren’t exactly eye-popping numbers, but when you consider that they’re based only on gut flora, they start to look more promising! Combining a balanced diet and fitness program with several of the best probiotic strains for weight loss could very well help you lose weight quickly. probioticseverything.com7 probiotics for weight loss
Which Probiotic Strains Help Weight Loss the Most?
If you’re thinking about trying a probiotic for weight loss, keep in mind that not just any probiotic will suffice. Lactobacillus and Bifidobacterium are the two main bacteria groups that have been researched for their weight-loss properties.
Here are some of our favorite weight-loss probiotic strains:
1. Lactobacillus acidophilus (lactobacillus acidophilus)
One of the most researched probiotics for weight loss is Lactobacillus acidophilus. Multiple strains of Lactobacillus acidophilus were found to be helpful in lowering weight, fat mass, waist circumference, and BMI in a 2019 meta-analysis, either alone or as part of a multi-strain probiotic. probioticseverything.com7 probiotics for weight loss
2. Lactobacillus Gasseri is a kind of lactobacillus.
BNR 17 and SBT2055, two Lactobacillus gasseri strains, are beneficial in decreasing weight and boosting fat loss. Lactobacillus gasseri SBT2055 was reported to help reduce bodyweight, abdominal fat, subcutaneous fat, BMI, and hip and waist circumference after 12 weeks in a 2010 study. probioticseverything.com7 probiotics for weight loss
Lactobacillus gasseri BNR 17 supplementation at high doses was proven to reduce visceral fat tissue in a 2018 study. After 12 weeks, both high and low dose BNR17 supplementation dramatically reduced waist circumference. probioticseverything.com7 probiotics for weight loss
3. Rhamnosus Lactobacillus
L. rhamnosus is a one-of-a-kind probiotic strain that may be the best for women and weight loss. (The greatest probiotic for men’s weight loss has yet to be discovered.) In a 2014 study on the effects of L. rhamnosus CGMCC1.3724 on weight loss, women, not men, lost weight when using L. rhamnosus probiotics in conjunction with a low-calorie diet. The L. rhamnosus strain only influenced the gut microbiota of women, according to the researchers. probioticseverything.com7 probiotics for weight loss
4. Plantarum Lactobacillus
In a 2013 trial, a low-calorie diet supplemented with Lactobacillus plantarum TENSIA lowered BMI and blood pressure in just three weeks. In trials, multi-strain probiotics containing L. plantarum KY1032 and L. curvatus HY7601 reduced body weight, body fat mass, and fat mass percent. probioticseverything.com7 probiotics for weight loss
5. Bifidobacterium (Bifidobacterium) Bifidum
In clinical trials, Bifidobacterium bifidum is frequently mixed with other probiotic species. Multi-strain probiotics containing B. bifidum and additional Bifidobacterium species were found to be helpful in lowering weight, waist circumference, and body mass in these studies. probioticseverything.com7 probiotics for weight loss
6. Bifidobacterium Animalis Subsp. Lactis
A 2019 study indicated that ingesting Bifidobacterium animalis subsp. lactis CECT 8145 for 12 weeks helped considerably reduce waist circumference, visceral fat, and BMI, especially in its heat-killed form. Bifidobacterium animalis subsp. lactis 420 has been shown in studies to help people lose weight by reducing abdominal and visceral fat mass, as well as decreasing caloric intake by enhancing satiety. probioticseverything.com7 probiotics for weight loss
7. Thermophilus Streptococcus
Another bacterial strain that has showed promise for weight loss is Streptococcus salivarius subsp. thermophilus. In a 2013 study, Streptococcus Thermophilus was found to keep young men from gaining weight after they consumed a high-fat, high-calorie diet for four weeks. Streptococcus thermophilus has also been shown in animal tests to minimize weight gain by reducing inflammation and inhibiting the growth of fat tissue. probioticseverything.com