We still don’t fully understand how probiotics alter body weight and abdominal fat. Through the formation of the short-chain fatty acids acetate, propionate, and butyrate, probiotics appear to affect hunger and energy expenditure. Some probiotics are thought to prevent the absorption of dietary fat, causing an increase in the quantity of fat expelled with stools. They essentially “harvest” fewer calories from the things you eat from your body.
Other methods that probiotics may help in the battle of obesity
- Releasing hormones that control hunger: Probiotics may aid in the release of the hormones glucagon-like peptide-1 (GLP-1) and peptide YY, which suppress appetite (PYY). An increase in these hormone levels may
- Increasing the concentrations of proteins that control fat: Probiotics may raise the levels of the protein angiopoietin-like 4. (ANGPTL4). Less fat may be stored as a result of this. There is ample proof that obesity causes inflammation throughout the body.
- There are many germs in your body, although not all of these are harmful : Probiotics are beneficial bacteria that can be consumed as supplements or found naturally in fermented foods like yoghurt. Probiotics are frequently taken by people to aid in restoring their gut’s healthy flora, particularly after using antibiotics.
The Impact of Gut Bacteria on Weight Loss
Your microbiome, a collection of more than 100 trillion germs, includes a diverse range of bacteria in your gut. Together, these microorganisms assist your body in performing the following tasks: Break down drugs, nutrients, and disease-causing organisms, keep your gut lining healthy, and modulate your immune system.
Other research has found that some bacterial strains may inhibit weight growth. Some strains may help with weight loss while others could help with waist size reduction. Some researches, however, have not been successful in establishing a link between bacteria and weight. They assist your body in doing so by:
- Produce vitamin K
Making folate (vitamin B9), biotin (vitamin B7), and vitamin B12; absorbing magnesium, calcium, and iron; breaking down carbs; and fermenting fibres.
- Construct short-chain fatty acids
These short-chain fatty acids may improve your body’s ability to tolerate sugar and use energy, according to studies on animals. They might also make you feel satisfied and reduce your appetite. If these findings apply to people as well, further study is required.
Do Probiotics Aid in Losing Weight?
There isn’t conclusive proof that eating foods or supplements containing probiotics will help you lose weight, despite the fact that that beneficial bacteria aid in the absorption of nutrients and the production of energy from meals.
Here are some findings from studies: Your organs are encircled by visceral fat, which can impact how your hormones function. It causes insulin resistance and type 2 diabetes and is linked to obesity.
One research trial revealed that consuming 200 grammes of fermented foods that contain probiotics assisted persons with high levels of visceral fat lose part of this fat. However, some studies utilising particular probiotic supplements have produced contradictory results.
Probiotics Risks for Weight Loss
Probiotics are generally risk-free, but there may be some downsides to using them.
- Quality. You cannot be certain of the quality of the product you are purchasing because probiotics are not subjected to the same stringent testing as medications because they’re a food product or dietary supplement.
Probiotics are subject to less rules, making it difficult to know exactly what you’re getting and whether the product contains enough bacteria to have an impact on your health.
- Various strains. Numerous bacterial strains could be found in probiotic supplements. Researchers are yet unsure of which strains may have the most impact on weight loss, as was previously noted.
- Immune system difficulties. Probiotic use can cause disease in individuals who have weak immune systems or serious illnesses. Probiotics should not be consumed if you are using immune-suppressing drugs.
Before using any probiotic supplement, it is best to talk to your doctor. Probiotics can generally improve your metabolism, but it’s still not known how or whether they can aid in weight loss.
Probiotics may aid in weight loss and abdominal fat reduction.
Studies have indicated that some strains of the Lactobacillus family, in particular, can aid in weight loss and the reduction of belly fat. In one study, consuming yoghurt containing Lactobacillus fermentum or Lactobacillus amylovorus during a six-week period lowered body fat by 3-4%. (29).
How soon do probiotics start to help you lose weight?
Several days later, many people start to notice a difference, depending on how sensitive they are. After 4 to 8 weeks, the probiotics can start to have more profound effects, like a better mood, weight loss, or a decrease in gut barrier inflammation.
Conclusion
Studies have indicated that some varieties of the Lactobacillus family, in particular, can aid in weight loss and the reduction of belly fat. In one study, consuming yoghurt containing Lactobacillus fermentum and Lactobacillus amylovorus during a six-week period lowered body fat by 3-4%.
