What Foods Help You Lose Belly Fat Fast – Medically Reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition – Written by Hrefna Palsdottir, MS – Updated March 31, 2023
Some probiotic strains can help with weight loss and provide other health benefits, including heart, immune and digestive health.
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Most are friendly bacteria that produce several important nutrients, including vitamin K and some B vitamins.
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They also help break down fiber that the 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. Body weight appears to be related to the balance of these two families of bacteria (
Human and animal studies have shown that people of average weight have different gut bacteria than those who are overweight or obese.
In most of these studies, obese people had more Firmicutes and less Bacteroidetes than people of average weight.
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Obese people tend to have less diverse gut bacteria than lean people. Also, obese people with less diverse gut bacteria tend to gain more weight than obese people with more diverse gut bacteria (
Some animal studies also show that when gut bacteria from obese mice were transplanted into the intestines of lean mice, the lean mice became obese (
Probiotics appear to affect appetite and energy utilization through the production of acetate, propionate, and butyrate, which are short-chain fatty acids (
Some probiotics are thought to inhibit the absorption of dietary fat and increase the amount of fat excreted in the stool (
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Strong evidence links obesity and inflammation throughout the body. By improving the health of the gut lining, probiotics may reduce systemic inflammation and protect against obesity and other diseases (
Summary Probiotics can reduce the number of calories you absorb from food. They also affect levels of hormones and proteins associated with appetite and fat storage, and may reduce inflammation that can cause obesity.
A recent review of well-designed studies on probiotics and weight loss in overweight and obese people shows that probiotics can help with weight loss and reduce body fat percentage (
Women who took probiotics lost 50% more weight over 3 months compared to those who took a placebo pill. They also continued to lose weight during the weight maintenance phase of the study.
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Or placebo for 12 weeks. Those who took the probiotic experienced a significant decrease in body fat and waistline (
It shows the most promising effects on weight loss. Many studies in rodents have shown that it has anti-obesity effects (
Body weight, organ fat, body mass index (BMI), waist size, and hip circumference all decreased over 12 weeks.
In addition, abdominal fat decreased by 8.5%. However, when participants stopped taking the probiotic, they regained all of their abdominal fat within a month (
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During the 8-week study, overweight or obese women took probiotics that included strains of both.
Per day for 3 months lost significantly more abdominal fat and reduced BMI and waist circumference compared to those taking placebo.
Summary Several strains of probiotics from the Lactobacillus and Bifidobacterium families have been shown to reduce weight and abdominal fat. Lactobacillus gasseri seems to be one of the most effective.
Weight loss is not the only way to fight obesity. Preventing unwanted weight in the first place may be even more important than preventing obesity.
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In a 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain in people on a diet that provided an extra 1,000 calories per day.
Those in the probiotic group gained less fat, although there were no significant changes in insulin sensitivity or metabolism.
This suggests that certain probiotic strains may prevent weight gain in the context of a high-calorie diet. However, this requires further research.
Summary Certain strains of probiotics can reduce weight gain in people on a high-calorie diet.
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A recent study found that the effect of probiotics on body weight depends on which species and strains are used. For example, in a stump
Summary Not all probiotics help with weight loss, and some may even cause weight gain. The effects depend on the probiotic strain and may vary by individual.
It can help obese people lose weight and lose belly fat. Additionally, a probiotic supplement blend called VSL #3 may reduce weight gain in those on a high-calorie diet.
At the end of the day, certain types of probiotics may have a modest effect on your weight, especially when combined with a healthy diet and whole foods.
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They can improve your digestive health and cardiovascular risk factors, reduce inflammation, and even help fight depression and anxiety.
Our experts are constantly monitoring the field of health and wellness, and we update our articles as new information becomes available. They are low in calories but rich in essential vitamins and minerals. The high fiber content causes a decrease in appetite and an increase in the feeling of satiety.
Apples are high in fiber and water, which fill you up faster. Eating an apple about half an hour before a meal can reduce your total calorie intake.
Studies have also shown that frequent consumption of apples can reduce high blood pressure, lower bad cholesterol and help reduce the risk of stroke.
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Tomatoes are rich in lycopene (an antioxidant), which has been linked to many health benefits, including reducing the risk of heart disease and cancer. They are also an excellent source of vitamin C, potassium, folic acid and vitamin k. Its high water and fiber content makes you feel full faster.
Lettuce, cabbage, cabbage, spinach are excellent choices for weight loss. They are also rich in vitamins, minerals and plant nutrients such as vitamin A, C, K, folic acid, magnesium, calcium, iron and potassium.
Eating more fruit and vegetables can slow the onset of dementia and reduce the incidence of cardiovascular disease, such as heart attack and stroke.
A hard-boiled egg contains 40% of the daily vitamin D and 25% of folic acid. It gives you high-quality protein to build muscle and increases your good cholesterol.
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They are rich in proteins that help the body heal and maintain muscle mass, promote weight loss and reduce abdominal fat in overweight people.
Walnuts, when used as part of a low-calorie diet, can help with weight loss and lower blood pressure in overweight people. They can improve cholesterol levels and reduce the risk of heart disease.
A helpful tip is to eat nuts when you’re hungry between meals instead of unhealthy chips or cookies to reduce your total calorie intake.
Olive oil is rich in oleic acid, a healthy monounsaturated fat that reduces inflammation and has powerful antioxidants that can lower cholesterol and the risk of heart disease.
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Oats can help lower blood sugar, reduce weight, and reduce the risk of heart disease. They are an excellent source of carbohydrates and fiber and are rich in protein, essential vitamins and minerals.
Brown rice is a whole grain, so it contains a fibrous outer layer, a starchy middle layer called the endosperm, and a nutrient-rich inner core called the germ.
By weight, brown rice has a lower glycemic index than white rice, which helps control and prevent diabetes.
It promotes satiety due to its high fiber content and can still reduce blood sugar levels and calories consumed. A great substitute for white rice to help reduce belly fat.
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