Summary

Research indicates that probiotics, particularly Lactobacillus Rhamnosus, can significantly enhance weight loss and fat-burning potential in women, but not men, by improving gut microbiome health and affecting appetite-regulating hormones.

Abstract

A study involving 125 overweight individuals found that women who consumed probiotics, specifically Lactobacillus Rhamnosus, lost an average of 4.4kg over 12 weeks, twice as much as those who took a placebo. The benefits of probiotics were not observed in men. The study also noted a decrease in leptin levels, suggesting improved appetite regulation. During the maintenance phase, the probiotic group continued to lose weight, indicating long-term benefits. The research, led by Professor Angelo Tremblay, suggests that probiotics may alter intestinal permeability, preventing pro-inflammatory molecules from entering the bloodstream and thus potentially reducing the risk of obesity and related metabolic diseases. The study highlights the importance of a balanced diet rich in fibre to support the gut microbiome.

Opinions

Professor Angelo Tremblay believes that the probiotics found in dairy products in North America could have similar effects to the Nestle strain used in the study.
The author emphasizes the importance of a diet that promotes low fat and high fibre intake to complement the benefits of probiotics.
The author suggests that eating seasonally, incorporating greens into smoothies, prioritizing vegetables over protein, choosing plant protein sources, and consuming refrigerated rice can enhance gut health and aid weight loss.
The author expresses that support for their work can be shown by signing up for a Medium subscription through their link or by buying them a coffee via a provided link.

How Good Gut Bacteria Can Supercharge a Women’s Fat-Burning Potential

Women have the upper hand on fat burning with this supplement

When under assessment by scientists, you can actually spot the difference between the microbiome of a lean person as opposed to one that is obese.

The main difference between the two is the regular type of food consumed.

High fat and low fibre diets seem to promote certain bacteria types at the expense of others.

Researchers gathered 125 overweight men and women.

They all underwent a 12-week weight loss diet, then a maintenance program for 12 weeks.

Half the participants took a probiotic during the study, while the rest received a placebo.

After the 12 weeks, the average weight loss was 4.4kg in women who took probiotics and 2.6kg in those that did not.

No differences in the men’s group were observed.

The researchers did not know why the effects of probiotics were not also successful in the men’s group.

Perhaps the dosage was too low, or the study was not long enough.

During the 12-week maintenance phase, the women in the placebo group experienced weight stability, whilst the probiotic group lost weight at a total of 5.2kg per person.

The women in the probiotic group lost twice as much weight over the 24 weeks of the study.

The researcher’s also observed a decrease in leptin, which is the critical appetite-regulating hormone we all have.

Interestingly, the overall concentration of intestinal bacteria, which leads to obesity, is lowered.

“Angelo Tremblay, the professor running this research group, states that probiotics may act by altering the permeability of the intestinal wall.

Keeping the pro-inflammatory molecules from entering the bloodstream may help prevent the chain reaction that leads to glucose intolerance, type two diabetes, and obesity.”

The main probiotic used in this study is called Lactobacillus Rhamnosus.

This train belongs to Nestle, which uses it in certain yogurts it makes in the European market.

Professor Tremblay believes that the probiotics found in dairy products in North America could have a similar effect to the Nestle strain.

He also points out that the benefits of these bacteria are observed in a favourable nutritional context promoting low fat and a high fibre intake.

Key takeaways

How can you make your gut robust enough to promote weight loss? The key is probiotics and fibre.

Although most of us may not be able to consume the nestle strain (I would look at all yogurts made by the company), you can most certainly increase your fibre intake with fruits and veggies.

One: Eat seasonally. Consume as many greens as you possibly can.

Two: Put greens in your smoothies. I increase my fibre and greens intake is to having a smoothie for breakfast. I usually place greens (broccoli, spinach, kale, celery) with berries, minimal banana, coconut flesh and some pink dragon fruit.

You can also add protein or flaxseed. This helps me increase my gut microbiome immensely.

Three: Emphasize veggies as opposed to protein. Protein is essential, but it has no fibre at all.

Focus on lots of veggies, and make it a priority to eat them in abundance, rather than concentrate only on protein. It made a massive difference to my gut, and I guarantee it will work for you.

Four: Plant protein sources, like lentils, beans and pulses, are just as good as meats. Swap a few meat days for plant-based proteins. They might be high in carbs, but they contain a wealth of fibre, which is gut-friendly

Five: Eat refrigerated rice. You can re-heat it, but make the rice a day before eating it. Then, please place it in the fridge and eat it cold or re-heat it. That rice becomes gut-friendly and also contains a lot fewer carbs! It’s one of the best carb and gut-friendly secrets I have ever discovered!

Here is the leading paper if you would like to read up on the study.

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