Here I am going to give information about Prebiotics for Weight Loss. Prebiotics reduce body fat in children who are overweight or obese by altering their gut microbiota, according to new research. Prebiotics are non-digestible food ingredients (such as fiber) that act as fertilizers to help stimulate the growth of good bacteria already in the gut, different from probiotics, which introduce new bacteria into the system.
Probiotics are live microorganisms that have health benefits when eaten.
They are found in both supplements and fermented foods.
Probiotics may improve your immune function and digestive and heart health, among other benefits. According to Researches (1), (2) (3)(4) (5)(6)
Several studies also suggest that probiotics can help you lose weight and belly fat.
Table of Contents
Gut bacteria may affect body weight regulation
Hundreds of microorganisms reside in your digestive system.
The majority of these are friendly bacteria that produce several important nutrients, including vitamin K and certain B vitamins.
They also help break down fiber, which your body can’t digest, turning it into beneficial short-chain fatty acids like butyrate.
There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. Bodyweight seems to be related to the balance of these two families of bacteria.
Both human and animal studies have found that moderate-weight people have different gut bacteria than those with overweight or obesity. Studies had found that (a) (b) (c) (d)
In the majority of those studies, people with obesity had more firmicutes and fewer bacteroidetes, compared with moderate-weight people.
However, several studies have failed to find a connection between the firmicutes-to-bacteria ratio and obesity.
People with obesity tend to have less diverse gut bacteria than lean people. What’s more, those with obesity who have less diverse gut bacteria tend to gain more weight than people with obesity who have more diverse gut bacteria.
Some animal studies also show that when gut bacteria from mice with obesity were transplanted into the guts of lean mice, the lean mice developed obesity.
Prebiotics Versus Probiotics
Let me give you a really quick break down of prebiotics versus probiotics. Because it is important that you know that prebiotics is the non-digestible component of specific fruits and veggies. And what happens is they do not break down in the small intestine. They go into the colon and they ferment and this fermentation process produces specific kinds of bacteria. But it also produces butyric acid which feeds bacteria. So what we are trying to do is feed the existing bacteria probiotics on the other hand are bacteria that already exist.
What’s the role of Prebiotics for Weight Loss
The methods by which probiotics affect body weight and belly fat are not yet well understood.
Probiotics seem to influence appetite and energy usage via the production of acetate, propionate, and butyrate, which are short-chain fatty acids.
It is thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces.
In other words, they make your body “harvest” fewer calories from the foods you eat.
Certain bacteria, such as those from the Lactobacillus family, have been found to function in this way.
Probiotics may also fight obesity in other ways, including:
- Releasing appetite-regulating hormones: Probiotics may help release the appetite-reducing hormones glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). Increased levels of these hormones may help you burn calories and fat.
- Increasing levels of fat-regulating proteins: Probiotics may increase levels of the protein angiopoietin-like 4 (ANGPTL4). This may lead to decreased fat storage.
Strong evidence links obesity to inflammation throughout the body. By improving the health of your gut lining, probiotics may reduce systemic inflammation and protect against obesity and other diseases.
Which Veggies to Eat for Fat Loss and When
So we are talking about kombucha. We are talking about kefir, cottage cheese, yogurt, probiotic pills, things like that those are bacteria that are already alive and then we consume them. Now the difficult part is the fragility of probiotics. Approximately 90% of the bacteria that are in a given probiotic food or supplement is dead by the time. It goes into your mouth. That does not mean that probiotics are bad. Probiotics are still helpful but a lot more emphasis needs to be placed on prebiotics. Because that is what grows the existing bacteria which allows us to actually feel better and even burn fat. I am going to get to that in just a second.
You see balance is really key with probiotics and prebiotics. If you are going to take some probiotics you need to balance them with prebiotics. So basically you are taking in the seed and then you are fertilizing and watering the seeds. So it actually grows.
What does happen To The Bacteria Inside of Our Body?
But let’s take this one step further, let’s take a look at traveling and take a look at circadian rhythm and all that stuff for a second. What is really wild his studies are showing that we actually have cycles of given bacteria within our bodies. What I mean by that is that we have periods throughout the course of the day where certain bacteria are very elevated. And periods of the day where they are super low, where we just do not have that same bacteria. We have these fluctuations.
Now the thing is they are usually responding to cues. Bacteria do not have any way of really knowing if it is night or day I can not sense the light. So they are leaning on us for cues. The bacteria in our bodies sense that we would get up, we start moving around or they send. So we start eating or are they sense that we sit down and go to sleep.
They are picking up on these cues and that is what triggers them to do certain things. So very very intelligent life forms inside our bodies that are noticing were awake. It is going skyrocket certain ones up. So here is what is wild? There was a study that took a look at mice. Now full disclaimer this was done on mice. But it is still very very practical and they found in these mice that 15 percent of the species of gut bacteria which mind you make up 60% of the total gut bacteria. Because usually, it is only a couple of species that make up the bulk of the bacteria. So 60% of the gut bacteria in mice fluctuated throughout the course of the day.
What do Researches Say About?
There are so much researches done on Prebiotics for Weight Loss. When they were eating, when they were sleeping etc compared that to mutant mice that had genetic mutations that made it. So they had no way of seeing any circadian rhythm and they were flat-lined the mutant mice. That did not have a circadian rhythm and did not really change anything. They just ate consistently throughout the course of the day and night ended up having a flatline level of bacteria. They did not have any surges or Falls. Now that sounds good, right. It sounds like you would want to have this nice and even keel but it is not the case at all you actually want these surgeons.
Now let’s put this into a practical application in humans
Improve Restorative Aspect
We go to sleep and we want bacteria that is going improve that restorative aspect.
It is going to help regeneration and is going to help everything right hope digest help just get rid of excess stuff. We want that and those are the things that elevate during our sleep. Then in the daytime, we want the bacteria that is going to help with digestion, metabolism, and growth. We want these cycles that is what allows our bodies to be well dynamic and the bacteria is dynamic too. So where things get really wild, though is when you start looking at what happens when we travel, what happens when we are stressed etc.
Prebiotic Must be Consumed Daily
We need to be consuming prebiotic foods periodically throughout the day and sometimes even into the night. So we can grow specific kinds of bacteria and have a nice abundance of everything we want. So if you have ever noticed when you are traveling that you feel a little bit off when you land digestive Li the reason is actually pretty valid. You see I always notice whenever I traveled somewhere I felt like it was harder to reach my fat loss goals. I always took a stall and I always attributed it to like dehydration and stuff like that. But it actually takes this a little bit further.
Before Travel We need to be Loading up on Prebiotics
You see there was a study that was published in the journal Cell that took a look at travelers that were traveling from the u.s. to Israel. Obviously, a long flight going through some time zone changes when they landed in Israel. They found that their gut bacteria was entirely different from when they took off the gut bacteria had higher levels of what is called the firm acute taste bacteria. This is a gram-negative bacteria that is associated with obesity.
If you took the gut bacteria from an obese person you would find that more than likely they had high degrees of firm acutest bacteria. So that is really intriguing then what they did is they took the bacteria that they extracted from these participants and they gave it to mice. The mice became obese. They gained weight pretty interesting.
The firm acutest bacteria that was associated with travel makes you obese and made these mice obese almost immediately. I mean it really led to them eating more. Now what was wild is after two weeks of being home, two weeks of just recovering these humans bacteria went back to normal. So what this tells us is that before we travel we need to be loading up on prebiotics. It is very important that we load up on prebiotics to grow the good non-firm acutest bacteria. So that the firm acutest bacteria does not envelop that bacteria over the course of a short flight gives us a chance to actually.
Recommended Prebiotics
In order to let use Prebiotics for Weight Loss, Let that bacteria thrive and grow. So it does not get overwhelmed. So now let’s go ahead and get into the three different kinds of prebiotics that I would recommend.
Asparagus
The first one is asparagus among food Prebiotics for Weight Loss. It is easy to consume super-high in. In Ulan one of my personal favorites. Okay, inulin has been shown in multiple studies to produce what is called butyric acid. Butyrate and also something is known as propionate. So propionate and butyrate end up causing some specific processes in the body that trigger, what is called glucagon-like peptide one. So it makes you satiated but it is also very very powerful of course growing your gut bacteria. The one that I want to talk about is actually an organization that a friend of mine owns that is known as gutsy.
Now obviously you know in general a fact, on a particular strain of probiotic that was going to the colon is in the gut. So I am pretty well versed in this stuff. I know good people in this industry when I see them. So the interesting thing is that the gut actually takes a plethora of different prebiotic fibers and puts them into an easily consume pack. They have done a lot of research on which prebiotics actually grow the best bacteria and what actually works best in your body. Now the cool thing is they use a lot of acacia.
Acacia
Now acacia is very powerful in fact. The British Journal of nutrition actually found that acacia outperformed England when it came down to the production and the growth of Bifida bacteria and lactobacillus. So very very powerful stuff and the cool thing is a case in digest slowly. So it ferments a little bit slower meaning you are not going to have this robust fermentation process that makes you feel bloated. You might get some prebiotics and Prebiotics for Weight Loss.
So and since it is already in a simple to consume form you are not having to actually masticate it and mechanically digest it. And so gutsy is at the forefront of this stuff and they have done a lot of research into the world of prebiotics. So when you are traveling, this is a perfect thing to have with you because it is easy to bring with you. It is easy to get your prebiotics and you do not have to go find a Whole Foods or find a health food store where you are going to eat some artichokes or asparagus or anything like that.
Artichoke
Now the other prebiotic is very powerful and these are really good Prebiotics for Weight Loss. If you are on a keto diet is going to be the artichoke. Artichoke of course was a bunch of inulin in it but it also has something known as a scenario. Scenario increases bile salt production when you are on a keto diet you are consuming a bunch of fats. Then yes you want more bile so the bile production is a great thing so the scenario improves that.
Now the interesting thing is that sanera and inulin have sort of a relationship where they work really well together. So you want to be having that combination so artichoke is the perfect fat digestion prebiotic food. So definitely go for that of course combine it with asparagus whenever possible and make sure you combine it with the gut to see. If you are traveling so as always want to make sure that you are keeping it locked with prebiotic.
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