Probiotics for Weight Loss: Myth or Reality?
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To lose weight, many are willing to try anything: drastic diets, expensive diet products, prolonged fasting, etc.
If these weight loss attempts rarely bear fruit, their impact on our wallet is quite significant.
In recent years, there has been a growing enthusiasm for probiotics. These microorganisms, naturally present in certain dairy products, are said to have benefits for the body, particularly in maintaining the balance of intestinal flora.
But are they effective for weight loss?
Let's see together if the use of probiotics for weight loss is a good idea, and explore these beneficial microorganisms. (As a bonus, if you are a good student, we will reveal some tips to finally reconcile with your plate).
Introduction to Probiotics
Let's get back to basics. The least we can say is that probiotics are very popular.
Although their benefits are often praised in popular culture, let's not get carried away by unverified claims.
We have sorted out the facts to help you understand who these famous probiotics are.
First of all, probiotics are living microorganisms, mostly represented by bacteria or yeasts. Naturally present in the human digestive system, they are considered true allies for our well-being.
Indeed, these tiny beings are likely beneficial for maintaining a healthy balance of intestinal flora, which would make our digestion more efficient and strengthen our natural defenses.🧐
Where Can We Find Probiotics?
Probiotics can be found in our diet. Just consume fermented foods or drinks daily to get a good intake of probiotics.
Yogurt, kefir, sauerkraut, or miso not to your taste? Dietary supplements can be relevant for appropriate supplementation, like the Probiotic Formula containing six patented SynBalance® natural probiotic strains.
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How Do These Beneficial Bacteria Work?
Let's explore these somewhat complex explanations together! 🚀
Probiotics act by regulating the balance and activity of the microbiota present in the digestive system.
By occupying space in our intestines, they limit unoccupied spaces. Thus, harmful bacteria have less chance of settling and proliferating in our intestinal mucous membranes.
In addition, the good bacteria present in our intestines help strengthen the intestinal barrier by stimulating the production of a protein: mucin. This protein is known for its role as a protective barrier against pathogens, forming part of the mucus, a protective gel. It also helps maintain appropriate moisture and pH levels in the intestine.
But that's not all! Our intestinal bacteria are also capable of producing beneficial compounds, such as organic acids and antimicrobial peptides, which have direct antibacterial effects on harmful bacteria.
Finally, they also play a role in the body's defenses by interacting with immune cells present in the intestine.
What Are the Major Families of Beneficial Intestinal Bacteria?
There are many, but four types stand out: Lactobacilli, Bifidobacteria, Saccharomyces, and Bacilli. Each has its own specificities.
Overall, here they are:
Lactobacilli are among the most abundant bacteria in our intestines. They include strains such as Lactobacillus gasseri, Lactobacillus reuteri, and Lactobacillus acidophilus. They strengthen the intestinal barrier and reduce intestinal permeability.
Bifidobacteria are also very common in the human digestive system. They include strains such as Bifidobacterium bifidum, Bifidobacterium longum, and Bifidobacterium breve, and are known for maintaining the balance of intestinal flora.
Streptococci, although some are pathogenic, also include beneficial strains such as Streptococcus thermophilus. These bacteria are commonly used in the fermentation of dairy products. They also contribute to the balance of intestinal flora.
Yeasts such as Saccharomyces are unicellular organisms that play a role in digestion by breaking down complex sugars. They are often used in the production of fermented foods and can be beneficial for the intestinal flora.
How to Reconcile with Your Weight (and Your Plate)?
Well, if probiotics are not the miracle solution for losing weight, what can be done?
First, ask yourself what you really want, and above all, what is achievable within reasonable limits. What's the point of having a dream body if it leads to malnutrition?
We reveal some tips that, in addition to probiotic supplementation, will help you lose weight sustainably.
The Impact of Repeated Diets
You might think that a strict diet could be the solution. You will find many online: cabbage soup diet, yogurt diet, etc.
A study published in the journal Qualitative Health Research highlights how these diets can be perceived as easy and quick solutions to meet social norms of beauty and thinness.
However, it also emphasizes their dangers and the negative consequences they can have on our physical and mental well-being.
A balanced diet adapted to your energy needs is usually enough to control your weight. For this, do not forget to consume foods rich in vitamins.
Learn to Listen to Your Body
Every time, it's the same: by depriving yourself, eventually, you crack...
So instead of restricting yourself, listen to yourself!
Eat foods you love, but not as if it were the last time you were going to eat them! 😉
Ask yourself: “Do I really need a second helping?” “Am I eating this because I'm hungry, or just for pleasure?”
Pleasure is Found in the First Bites
However, pleasure is not to be banished. Don't refuse the magnificent strawberry tart lovingly prepared by your grandmother. It's just about reducing the quantities a bit.
And we have a good reason to encourage you to do so. Indeed, pleasure is often more intense during the first bites, as that's when our taste buds are most receptive to the flavors and textures of the food. As we continue to eat, our pleasure tends to diminish.
So ultimately, by eating large quantities, we feel little pleasure and gain weight.🤔
Put Down Your Fork Between Each Bite
This tip is interesting for taking the time to appreciate the food in your mouth. This way, the pace of the meal naturally slows down, allowing our brain to consciously feel the satiety signals, and thus eat less!🍴
Stop Focusing on a Number
By focusing on the number on the scale, you risk creating an unhealthy relationship with your body image. Moreover, weight naturally fluctuates depending on your water, food intake, menstrual cycle, etc.
Weighing yourself once a week will give you a realistic view of your weight's long-term evolution.
Exercise
You don't have to run a marathon every week! But walking 30 minutes a day will be enough to stimulate your metabolism.🚶🏻♂️
There Are Factors Beyond Our Control
Certain elements are beyond our control when it comes to losing weight. Genetic factors, medication side effects, hormonal imbalances, stress are all variables that are difficult to manage.
Although it is tempting to think that willpower alone can overcome everything, it is essential to recognize the limits of our control.
The most important thing is not the number on the scale, but feeling good in your skin and in harmony with your body. Self-acceptance will give you the freedom to focus on what truly makes you happy.
But it's true that it's easier said than done! 😅
Therefore, consuming probiotics for weight loss alone is not effective. However, they can be useful if combined with good dietary habits and regular physical activity.
