No all OKC Personal Trainers are certified nutritionalist in Oklahoma City. However, here are FIIT Fitness Studio, we pride ourselves on training our clients holistically. Finding both a Certified Nutritionalist in OKC who is a also a Certified Personal Trainer in OKC can be default. FIIT Fitness Studio requires all Personal Trainers to be certified nutritionalist to be able to fully assist our clients in both there physical training and nutritional health. With that being said lets get in to our topic. How Probiotics Can Help You Lose Weight and Belly Fat, an original article from healthline.
Probiotics are live microorganisms that have health benefits when eaten (1Trusted Source).They are found in both supplements and fermented foods.Probiotics may improve digestive health, heart health and immune function, to name a few (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source). Several studies also suggest that probiotics can help you lose weight and belly fat.
Gut Bacteria May Affect Body Weight Regulation
There are hundreds of different microorganisms in your digestive system.
The majority of these are bacteria, most of which are friendly. Friendly bacteria produce several important nutrients, including vitamin K and certain B-vitamins.
They also help break down fiber that the body can’t digest, turning it into beneficial short-chain fatty acids like butyrate (6Trusted Source).
There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. Body weight seems be related to the balance of these two families of bacteria (7Trusted Source, 8Trusted Source).
Both human and animal studies have found that normal-weight people have different gut bacteria than overweight or obese people (9Trusted Source, 10Trusted Source, 11Trusted Source).
In those studies, people with obesity had more firmicutes and fewer bacteroidetes, compared to normal-weight people.
There are also some animal studies showing that when the gut bacteria from obese mice are transplanted into guts of lean mice, the lean mice get fat (11Trusted Source).
All of these studies suggest that gut bacteria may play a powerful role in weight regulation.
How Can Probiotics Affect Changes in Weight?
It is thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces (12Trusted Source).
In other words, they make you “harvest” fewer calories from the foods in your diet.
Certain bacteria, such as those from the Lactobacillus family, have been found to function in this way (12Trusted Source, 13Trusted Source).
Probiotics may also fight obesity in other ways:
- Release of GLP-1: Probiotics may help release the satiety (appetite-reducing) hormone GLP-1. Increased levels of this hormone may help you burn calories and fat (14Trusted Source, 15Trusted Source).
- Increase of ANGPTL4: Probiotics may increase levels of the protein ANGPTL4. This may lead to decreased fat storage (16Trusted Source).
There is also a lot of evidence that obesity is linked to inflammation in the brain. By improving gut health, probiotics may reduce systemic inflammation and protect against obesity and other diseases (17, 18).
However, it is important to keep in mind that these mechanisms aren’t understood very well. More research is needed.
Probiotics May Help You Lose Weight and Belly Fat
Studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat.
In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over a 6-week period (19).
Another study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosussupplements on weight loss and weight maintenance (20Trusted Source).
During a 3-month study period, the women taking the probiotics lost 50% more weightcompared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study.
Of all the probiotic bacteria studied to date, Lactobacillus gasseri shows the most promisingeffects on weight loss. Numerous studies in rodents have found that it has anti-obesity effects (13Trusted Source, 21Trusted Source, 22Trusted Source, 23).
Additionally, studies in Japanese adults have shown impressive results (12Trusted Source, 24Trusted Source, 25Trusted Source).
One study followed 210 people with a lot of belly fat. It found that taking Lactobacillus gasserifor 12 weeks reduced body weight, fat around organs, BMI, waist size and hip circumference.
What’s more, belly fat was reduced by 8.5%. However, when participants stopped taking the probiotic, they gained back all of the belly fat within a month (25Trusted Source).
Some Probiotics May Prevent Weight Gain
Losing weight is not the only way to fight obesity. Prevention is even more important, as in preventing the weight from accumulating in the first place.
In one 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain on a diet where people were overfed by 1000 calories per day (26Trusted Source).
On this graph, you can see how the probiotic group gained significantly less fat:
This indicates that some probiotic strains might be effective at preventing weight gain in the context of a high-calorie diet. However, this needs to be studied a lot more.
Some Probiotic Strains May Increase the Risk of Weight Gain and Obesity
Not all studies have found that probiotics help with weight loss.
Some studies have even found that certain probiotic strains might lead to weight gain, not loss. This includes Lactobacillus acidophilus (27).
One recent study reviewed 4 controlled clinical studies. It concluded that probiotics did not reduce body weight, BMI or body fat levels in overweight or obese adults (28).
However, this review study did not include many of the studies mentioned above.
Probiotics May Be One Part of The Puzzle
Probiotics offer a wide range of health benefits.
However, their effects on weight are mixed, and seem to depend on the type of probiotic.
Evidence indicates that Lactobacillus gasseri may help people with obesity lose weight and belly fat. Additionally, a blend of probiotics called VSL#3 may reduce weight gain on a high-calorie diet.
At the end of the day, certain types of probiotics may have modest effects on your weight, especially when combined with a healthy, real food-based diet.
Nevertheless, there are many other reasons to take a probiotic supplement besides weight loss.
They can improve digestive health, reduce inflammation, improve cardiovascular risk factors and even help fight depression and anxiety.