Both human and animal studies have found that normal-weight people have different gut bacteria to overweight or obese people. Take advantage of this fact by getting re-storing balance to the bacteria in your gut, and get it looking more like a healthy per-son’s gut.
Gut Bacteria May Affect Body Weight Regulation
Your digestive system has thousands of different microorganisms living in it. The ma-jority of these are bacteria, most of which are friendly and produce several important nutrients, vital for healthy gut function, and breaking down fiber that the body can’t digest by itself.
The two main families of good bacteria in the gut are Bacteroidetes and Firmicutes, and body weight seems to be related to the balance of these two (2). Animal studies revealed that when the gut bacteria from obese mice were transplanted into lean mice, the lean mice grew fat (1).
———- Consider Taking Probiotics ———-
Probiotics are live microorganisms that have multiple health benefits when eaten. They can be found in both supplements and fermented foods such as sauerkraut and kimchi. Several studies suggest that probiotics can help you lose weight and belly fat.
It is thought that certain probiotics may inhibit the absorption of dietary fat, increas-ing the amount of fat excreted in feces (3). In other words, they make ‘harvest’ fewer calories from the foods in your diet. Probiotics may also Fight obesity (Fighting Belly Fat) in other ways such as helping the release of the satiety (appetite-reducing) hormone GLP-1. Increased levels of this hormone may help you burn calories and fat (4).
———— Lactobacillus Gasseri ———–
Of all the probiotic bacteria studied to date, Lactobacillus Gasseri shows the most promising effects on lose weight. One study followed 210 overweight people and found that taking Lactobacillus Gasseri for 12 weeks reduced body weight, fat around organs, BMI, waist size, and hip circumference. What’s more, belly fat decreased by 8.5 percent. However, when participants stopped taking the probiotic, they gained back all of the belly fat within a month (5).
———— Where Can You Get Probiotics? ————
Many probiotics are available to buy online or in health food stores, but you should always be sure that you are purchasing from trusted sources. A good starting point is taking one capsule with 10 billion CFU (colony forming units) per day with a meal. Over time, you can increase the dosage to upwards of 100 billion if you wish. It is im- possible to overdose on probiotics, however your body will let you know (you may experience more gas and bloating) if a certain dosage is too much for your individual needs.
5-HTP is supplement and a byproduct of the protein L-tryptophan. It is usually produced using the seeds of the African plant Griffonia simplicifolia. Studies into its ef- fect on hunger and food cravings in 19 obese women between the ages of 30 and 40, revealed that consumption of 5-HTP resulted in a decreased intake of food from the subjects. This lead researchers to believe that it was able to increase satiety and re- duce hunger cravings (6).
Green Tea Extract
The active ingredient in these supplements is epigallocatechin gallate (EgCG), a key polyphenol found in green tea. Research has shown that this can help increase calorie burn, as well as encourage the body to use stored fat for energy (7). Researchers also believe that this vital component of green tea may reduce the levels of “hunger hor- mones” keep you satiated for longer (7).
While you do get some level of EgCG in drinking green tea, you’d have to drink a lot of it, so supplements are the best way to go. This will also give you the right dosage every time and means you avoid consuming too much caffeine!
Glucomannan (PGX fiber)
Derived from the root of the konjac plant (9), this supplement provides the body with a huge amount of fiber, promoting fullness. This, in turn, means you are less likely to feel the need to consume those extra calories throughout the day! Preliminary labora- tory tests on rats have also suggested that this supplement can mediate the effects of excess sugar consumption. (8)
Glucomannan is a soluble fiber, which means it is eliminated by your body when you eat it, rather than being stored as extra weight, plus, it assists with regularity (8).
Apple Cider Vinegar
There is some evidence showing that apple cider vinegar supplements can actually help you to feel full faster, for longer. This might be down to its ability to keep blood sugar levels steady (10) and reduce blood sugar levels after eating (11).
In addition to this, apple cider vinegar will help slow and improve digestion, so you gain the full benefits of all of the foods you do eat.
Taking the apple cider vinegar in pill form not only reduces preparation time, but you can avoid the strong, acidic taste too!
- Turnbaugh PJ e. An obesity-associated gut microbiome with increased capacity for energy harvest. – PubMed – NCB Ncbinlmnih.gov. 2016. Available at: https://www.ncbi.nlm.nih.gov/pubmed/17183312. Accessed August 31, 2016.
- Ley RE e. Microbial ecology: human gut microbes associated with obesity. – PubMed – NCB Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/ pubmed/17183309. Accessed August 31, 2016.
- Ogawa A e. Lactobacillus gasseri SBT2055 suppresses fatty acid release through enlargement of fat emulsion size in vitro and promotes fecal fat excretion in h… – PubMed – NCB Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/ pubmed/25884980. Accessed August 31, 2016.
- Yadav H e. Beneficial metabolic effects of a probiotic via butyrate-induced GLP-1 hormone secretion. – PubMed – NCB Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/pubmed/23836895. Accessed August 31, 2016.
- Kadooka Y e. Effect of Lactobacillus gasseri SBT2055 in fermented milk on ab- dominal adiposity in adults in a randomised controlled trial. – PubMed – NCBI. Ncbin- lmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/pubmed/23614897. Ac- cessed August 31, 2016.
- Ceci F e. The effects of oral 5-hydroxytryptophan administration on feeding behav- ior in obese adult female subjects. – PubMed – NCBI. Ncbinlmnih.gov. 2016. Available at: http://www.ncbi.nlm.nih.gov/pubmed/2468734. Accessed August 31, 2016.
- Brady A. High Dosage of EGCG for Weight Loss. LIVESTRONGCOM. 2016. Avail- able at: http://www.livestrong.com/article/485613-high-dosage-of-egcg-for-weight– loss/. Accessed September 13, 2016.
- Renee J. What Is PGX Supplement?. LIVESTRONGCO 2016. Available at: http://www.livestrong.com/article/331009-what-is-pgx-supplement/. Accessed Sep- tember 13, 2016.
- Wood Glucomannan Vs. Psyllium. LIVESTRONGCOM. 2016. Available at: http://www.livestrong.com/article/490435-glucomannan-vs-psyllium/. Accessed September 13, 2016.
- Jill Corleone L. Can You Lose Weight Taking Apple Cider Vinegar Pills?. LIVES- TRONGCO 2016. Available at: http://www.livestrong.com/article/290456-can- you-lose-weight-taking-apple-cider-vinegar-pills/. Accessed September 13, 2016.
- Drink THIS and Your Sugar Cravings Will Disappear!. DavidWolfecom. 2015. Available at: https://www.davidwolfe.com/apple-cider-vinegar-cure-sugar-cravings/. Accessed September 13, 2016.