Are You Struggling with Binge Eating?

What is Binge Eating?

If you struggle or have struggled with binge eating, you know how difficult it is to break the cycle. Here are 4 ways to break free and rediscover a healthy relationship with food!

Related image

How To Beat Binge Eating

1. Simplify Your Meal Plan

In my experience, following an all-or-nothing approach to nutrition can indirectly lead to binge eating. To combat this, simplify your nutrition program. Instead of counting calories and following stringent macro ratios, opt instead for some simple, flexible nutrition guidelines that can be sustained in the long term.

Here’s a glimpse of the simple nutrition guidelines I practice:

  • Eat real, whole foods most of the time.
  • Eat when physically hungry.
  • Eat slowly (seriously, slow down).
  • Stop eating when satisfied but not stuffed.
  • Enjoy your favorite not-so-healthy foods when you truly crave them (approximately 10-20 percent of the time).

2. Know That There Is No Quick-Fix

It’s imperative to understand that we don’t develop disordered and binge-eating habits in a single day, so we can’t expect to break free from them in a day or a week. It’s human nature to want immediate results, but it’s just not realistic.

Don’t think about beating your binge-eating habit immediately. Focus instead on the actions you can take on a daily basis to get you to that outcome. If you have a bad day, don’t freak out. Progress is hardly ever linear. If you plan for some backward steps, you can rest assured that you’re still making progress, even if it momentarily feels like you aren’t.

The most important thing to remember is to stay consistent. Apply the above guidelines and try your best to follow them over and over. Consistency builds momentum and leads to long-lasting results and habits.

 

Related image

 

3. Train To Get Strong, Not Shredded

At the height of my binge-eating habits, my workouts were all about burning as many calories as possible. I started to hate working out. My gym sessions were nothing more than a form of punishment for a recent binge.

In order to break the cycle, that negative mentality must change. Stop using workouts as punishment and start making them about becoming the strongest version of yourself. Don’t worry about burning calories, and instead focus on your performance and what your body can do.

“Stop using workouts as punishment and start making them about becoming the strongest version of yourself.”

Training to get stronger and perform better will help you recognize that your body is an amazing machine capable of incredible feats. How your body looks is just a small part of being fit and healthy. Training for strength will not only help you reprogram how you look at fitness, it will show you that workouts can actually be fun, inspiring, and interesting.

Using your workouts as opportunities to better your performance will show you that food is a necessary fuel, not a problem that has to be solved. Instead of worrying about how few calories you should eat in order to lose weight, you can concentrate on fueling your body so it performs at its best.

 

Image result for binge eating

 

4. Reach Out For Help

Seek the assistance of a qualified professional. There is absolutely no shame in asking for help. It could likely be the one step you take that has the biggest impact. I suggest looking for someone in your area who is qualified to help individuals who may struggle to find a healthy relationship with food.

If you would like more information about binge eating and how to beat it, check out my book “33 Ways to Break Free from Binge Eating.” It provides simple, practical, and effective tips for regaining a good relationship with food, loving your body, and developing an enjoyable, sustainable health and fitness regimen.

 

Source: Bodybuilding

Date: 02 Sep 2018

Can You Lose Weight Without Exercise on a 1,000-Calorie Diet?

It finally up on the blog, i understand some people might find it difficult to exercise because of their work schedules. Lately, i have been busy researching on this topic for few weeks now, and here are the tips on how to achieve a successful weight loss plan on a 1000 calories diet.

 

Image result for calories diet

 

Exercise

Exercise is an important part of many, but not all, weight-loss programs. Adding exercise to your weight-loss plan can improve weight maintenance after weight loss, according to a review published in a 2009 edition of “Medicine and Science in Sports and Exercise.” However, you can lose weight without exercising. In fact, if you exercise regularly you’ll likely need more than 1,000 calories a day to lose weight at a safe pace of 1 to 2 pounds per week, according to the National Heart, Lung and Blood Institute.

Weight-Loss Calorie Needs

Diets containing 1,000 calories a day are safe, effective weight-loss diets for inactive women who weigh less than 165 pounds, according to the National Heart, Lung and Blood Institute. Women weighing 165 pounds or more, active women and men need at least 1,200 calories daily to safely lose weight. Eating too few calories to lose weight can cause fatigue, headaches, dizziness, nausea and difficulty concentrating.

Safe Weight Loss

A safe rate of weight loss is 1 to 2 pounds per week, reports the Centers for Disease Control and Prevention. To achieve this goal without exercise, reduce your current intake by 500 to 1,000 calories a day. For example, if you generally eat 2,000 calories per day, aim for 1,000 to 1,500 calories daily for weight loss.

 

 

How to Safely Achieve Eating 1000 Calories a Day

1. Speak to a Medical Professional

Ask your doctor to see whether severely restricting calories is right for you. He or she will take your BMI and ask what weight loss techniques you’ve tried before. You should not undertake a 1000-calorie a day diet if you have particular health conditions, such as epilepsy or an eating disorder.

2. Go for Nutrient-Rich Foods

When eating 1000 calories a day, ensure you get all your essential dietary nutrients. Natural and whole foods are the best. So choose lean meat, dairy, nuts, seeds, whole-grain cereals, plenty of fruit and vegetables.

3. Cut out Junk Food

Getting adequate nutrients in the 1000 calorie-a-day diet means there is no space for the empty calories in sugars, alcohol and processed food. Consume lean proteins, whole grains and fresh food in each meal.

4. Keep up Your Energy Levels

Divide your calorie rations into five meals of 200 calories each to get a constant source of energy from your food. Don’t eliminate any food groups, e.g. fats or carbohydrates, as you need a complete mixture of all the different macronutrients for optimum health.

5. Limit Exercise

If you are on such a restricted diet, you’ll need to limit your physical activity. Insufficient nutrition can cause fatigue which increases susceptibility to injury.

 

1,000-Calorie Meal Plan

If a 1,000-calorie diet is right for you and your doctor gives you the OK, use a 1,000-calorie meal plan to help meet your nutritional needs during weight loss. The Dietary Guidelines for Americans 2010 provide a healthy, sample 1,000-calorie meal plan, which is useful for menu planning. This meal plan includes 1 cup of vegetables, 1 cup of fruit, 3 ounces of grains, 2 ounces of protein foods — such as lean meats, seafood, eggs, poultry, soy products, nuts and seeds — 2 cups of dairy foods and 3 teaspoons of oils daily. One slice of bread, 1 cup of cold cereal and one-half cup of rice or pasta is equivalent to 1 ounce from the grains group.

Benefits of Exercise

Although adding exercise to your weight-loss program means you’ll likely have to increase your calorie intake to at least 1,200 calories a day, exercise provides some significant health benefits during weight loss. The 2009 review published in “Medicine and Science in Sports and Exercise” reports getting more than four hours of exercise each week is associated with clinically significant weight loss. Regular exercise also reduces your chronic disease risks, can lower body fat and improves muscle definition.

Take Home Note

Eating 1000 calories a day is usually not necessary for weight loss. Moreover, this diet is not suitable for pregnant or breastfeeding women, or for children.

Source: livehealthy.chron.com
Date: 29 Aug 2018

Protein Pancake Recipe

Ingredients

  • 200g Plain flour
  • 1 Scoop Lean protein powder
  • 1 Tsp Baking powder
  • 1 Tsp Vanilla extract (optional)
  • 2 Tbs Sugar (optional)
  • 200ml Low-fat or Almond Milk
  • 1 large Egg
  • Pinch of Salt
  • Melted butter or Olive oil for cooking
  • Butter, Fresh Berries & Pure Syrup for Toppings

Methods

  1. Sift the flour, baking powder, salt, caster sugar and protein powder into a large bowl. In a separate bowl or jug, lightly whisk together the milk and egg.
  1. Pour the milk mixture into the flour mixture and, using a fork, beat until you have a smooth batter. Any lumps will soon disappear with a little mixing. Let the batter stand for a few minutes.
  1. Heat a non-stick frying pan over a medium heat and add a knob of butter. When it’s melted, add a ladle of batter (or two if your frying pan is big enough to cook two pancakes at the same time). It will seem very thick but this is how it should be. Wait until the top of the pancake begins to bubble, then turn it over and cook until both sides are golden brown and the pancake has risen to about 1cm (½in) thick.
  1. Repeat until all the batter is used up. You can keep the pancakes warm in a low oven, but they taste best fresh out the pan.
  1. Serve with lashings of pure syrup, fresh berries and extra butter if you like.

Enjoy!

Eating Fruit Can Help You Lose Weight, Ditch the Juice and Eat the whole Fruit!

Are you eating your fruits daily?

For the study, researchers looked at decades of diet and health records for thousands of people. They saw – but did not prove – that those who ate two or more servings each week of fruits like blueberries, grapes, raisins, prunes, apples and pears reduced their likelihood of getting type 2 diabetes by 23%.
Related image
Studies also shown that drinking fruit juice everyday had the opposite effective chances, increasing diabetes 21%

Fruits are high in nutrients and relatively low in calories, making them a great choice for those looking to lose weight.

What’s more, they are high in water and fiber, which help you feel full.

Because of this, you can typically eat fruit until you’re satisfied, without consuming a lot of calories.

In fact, multiple studies indicate that eating fruit is associated with lower calorie intake and may contribute to weight loss over time (12131415).

Apples and citrus fruits, like oranges and grapefruit, are among the most filling (16).

It is also important to note that whole, solid fruit is much more filling than puréed fruit or juice, which you can typically consume a lot of without feeling full (17).

Studies show that drinking a lot of fruit juice is linked with increased calorie intake and may increase your risk of obesity and other serious diseases (1819202122).

In other words, avoid drinking a lot of fruit juice and enjoy whole fruits instead.

We’re so busy that we often find it difficult to consume all the fruits and vegetables we need on a daily basis. Juicing is the latest trend where you simply blend your favourite fruit and vegetables and enjoy a glass of pure nutrients.

Fresh fruits are loaded with fibre, antioxidants and other great nutrients. And studies show that eating fruit whole gives you the most of this food group’s potential benefits, like helping to prevent heart diseasestroke and some types of cancer.

Eating vs. juicing

Image result for fruits juice vs whole fruits

While drinking smoothies can be convenient and healthy, they are, however, often loaded with added sugar, and you might lose some of the fibre during the blending. It’s also easy to drink a lot more calories than you’d get in one or even two pieces of whole fruit.

Another added benefit of eating fruits – and non-starchy vegetables – daily is that it decreases the risk for excessive weight gain according to a Health24 article.

Research published in the British journal BMJ suggests that eating certain whole fruits in particular may significantly lower your risk of type 2 diabetes. Since type 2 diabetes is epidemic in the United States, finding ways to prevent it is critical to continued good health.

SUMMARY: Eating whole fruit may help you consume fewer calories and lose weight over time. However, drinking fruit juice may have the opposite effect.

Source: Healthline & Health24

Date: 26 Aug 2018

Weight Loss vs. Fat Loss: Are You Sure You’re Losing Fat?

Weight loss is one of the hottest topics ever. Everyone seems to be trying to lose weight nowadays. But what’s the difference between weight loss & fat loss? People seem to use both terms interchangeably.

After reading this post you’ll understand the difference between weight loss & fat loss, but also which one you should aim for and how.

 

61368ECD-6608-4F2E-89DA-3B0E374726B5


Weight Loss vs. Fat Loss.
What’s the difference? Let’s start by defining weight loss & fat loss so you know what I mean here.

  • Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, …
  • Fat Loss. You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.


Problems with Weight Loss.
If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.

  • Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on.
  • Irrelevant. 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other. Check the picture at the top for an example.

The last point shows why the BMI standard is flawed: it doesn’t take your body fat into account. Both guys in the top picture have the same BMI, but one is clearly healthier: his body fat is lower.


Here’s How The Weight Scale Can Mislead You.
Clothes, mirrors & pictures don’t lie. Neither do fat calipers. But the weight scale can become your worst enemy by misleading you and killing your motivation. Examples:

  • Carbs & Water. Carbs bind to water. So eating less carbs will make you lose weight: water loss. This is why you lose so much weight on a diet like Atkins the first 2 weeks: it’s mostly water. Of course, increasing your carb intake will make you gain weight again: water retention.
  • Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change. Track your body fat using a fat caliper and you’ll see your body fat is going down.

 

How to Make Sure You Lose Fat, Not Muscle? Check the picture above: 5lbs muscle takes less space than 5lbs fat. That means you’ll look slimmer at the same body-weight by building muscle. Keys to losing fat, not muscle:

  • Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet. Check the StrongLifts 5×5 routine.
  • Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs. Check the 8 nutrition rules.

You can do cardio to speed up fat loss. But without strength training, cardio will cause muscle loss and you’ll end up skinny-fat. Avoid.


How to Track Progress Efficiently.
You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 weeks.

  • Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more.
  • Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.
  • Track Body Fat. Get a fat caliper and track your body fat every 2 weeks. Use this how-to guide and watch this video.
  • Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up.
  • Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.
  • Strength Stats. Log your workouts. Strength going up means muscle gains and strength training prevents muscle breakdown.

Listen also to what people say. They’ll notice your body change more than you will. Clothes will start to feel differently too.


You Might Not Want to Lose Weight.
Big guys who want to lose weight often change their mind once they’ve lowered their body fat. They realize they prefer to stay big as long as their body fat is healthy.

Focus on fat loss first. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight.

Source: Stronglifts

Date: 25 Aug 2018

 

Lactose Intolerance and 6 Dairy Foods Low in Lactose to include in your Diet!

Many people don’t know they have this problem until they finish a whole lot of ice -cream and then all hell breaks loose.

Read this article to understand more about lactose intolerance.

Lactose intolerance is a very common digestive problem. In fact, it affects around 75% of the world’s population (1).

Interestingly, it’s most prevalent in Asia and South America, but much less common in parts of the Western world like North America, Europe and Australia (2).

Those who have it don’t have enough of an enzyme called lactase. Produced in your gut, lactase is needed to break down lactose, the main sugar found in milk.

Without lactase, lactose can pass through your gut undigested and cause unpleasant symptoms like nausea, pain, gas, bloating and diarrhea (1).

Fear of developing these symptoms can lead people with this condition to avoid foods that contain lactose, such as dairy products.

However, this isn’t always necessary, as not all dairy foods contain enough lactose to cause problems for people with an intolerance.

In fact, it’s thought that many people with an intolerance can eat up to 12 grams of lactose at a time without experiencing any symptoms (3).

To put that in perspective, 12 grams is the amount found in 1 cup (230 ml) of milk.

Additionally, some dairy foods are naturally low in lactose. Below are 6 of them.

1. Butter

Butter is a very high-fat dairy product that’s made by churning cream or milk to separate its solid fat and liquid components.

The final product is around 80% fat, as the liquid part of milk, which contains all the lactose, is removed during processing (4).

This means that the lactose content of butter is really low. In fact, 3.5 ounces (100 grams) of butter contain only 0.1 grams (4).

Levels this low are unlikely to cause problems, even if you have an intolerance (1).

If you are concerned, it’s worth knowing that butter made from fermented milk products and clarified butter contain even less lactose than regular butter.

So unless you have another reason to avoid butter, ditch the dairy-free spread.

SUMMARY:

Butter is a very high-fat dairy product that contains only trace amounts of lactose. This means it’s usually fine to include in your diet if you have a lactose intolerance.

2. Hard Cheese

Cheese is made by adding bacteria or acid to milk and then separating the cheese curds that form from the whey.

Given that the lactose in milk is found in the whey, a lot of it is removed when cheese is being made.

However, the amount found in cheese can vary, and cheeses with the lowest amounts are the ones that have been aged the longest.

This is because the bacteria in cheese are able to break down some of the remaining lactose, lowering its content. The longer a cheese is aged, the more lactose is broken down by the bacteria in it (5).

This means that aged, hard cheeses are often very low in lactose. For example, 3.5 ounces (100 grams) of cheddar cheese contain only trace amounts of it (6).

Cheeses that are low in lactose include Parmesan, Swiss and cheddar. Moderate portions of these cheeses can often be tolerated by people with lactose intolerance (6, 7, 8, 9).

Cheeses that tend to be higher in lactose include cheese spreads, soft cheeses like Brie or Camembert, cottage cheese and mozzarella.

What’s more, even some higher-lactose cheeses may not cause symptoms in small portions, as they tend to still contain less than 12 grams of lactose.

SUMMARY:

The amount of lactose can vary between different types of cheese. In general, cheeses that have been aged longer, such as cheddar, Parmesan and Swiss, have low levels.

3. Probiotic Yogurt

People with lactose intolerance often find yogurt much easier to digest than milk (10, 11, 12).

This is because most yogurts contain live bacteria that can help break down lactose, so you don’t have as much to digest yourself (13, 14, 15).

For example, one study compared how well lactose was digested after drinking milk and consuming a probiotic yogurt (12).

It found that when people with lactose intolerance ate the yogurt, they were able to digest 66% more lactose than when they drank the milk.

The yogurt also caused fewer symptoms, with only 20% of people reporting digestive distress after eating the yogurt, compared to 80% after drinking the milk (10).

It’s best to look for yogurts labeled “probiotic,” which means they contain live cultures of bacteria. Yogurts that have been pasteurized, which kills the bacteria, may not be as well tolerated (10).

Additionally, full-fat and strained yogurts like Greek and Greek-style yogurt could be an even better choice for people with lactose intolerance.

This is because full-fat yogurts contain more fat and less whey than low-fat yogurts.

Greek and Greek-style yogurts are also lower in lactose because they are strained during processing. This removes even more of the whey, making them naturally much lower in lactose.

SUMMARY:

Lactose intolerant people often find yogurt much easier to digest than milk. The best yogurt for people with lactose intolerance is a full-fat, probiotic yogurt that contains live bacterial cultures.

4. Some Dairy Protein Powders

Choosing a protein powder can be tricky for those who are lactose intolerant.

This is because protein powders are usually made from the proteins in milk whey, which is the lactose-containing, liquid part of milk.

Whey protein is a popular choice for athletes, especially those who are trying to build muscle.

However, the amount found in whey protein powders can vary, depending on how the whey is processed.

There are three main types of whey protein powder:

• Whey concentrate: Contains around 79–80% protein and a small amount of lactose (16).

• Whey isolate: Contains around 90% protein and less lactose than whey protein concentrate (17).

• Whey hydrolysate: Contains a similar amount of lactose as whey concentrate, but some of the proteins in this powder have already been partially digested (18).

The best choice for lactose-sensitive individuals is probably whey isolate, which contains the lowest levels.

Nevertheless, the lactose content can vary considerably between brands, and most people have to experiment to see which protein powder brand works best for them.

SUMMARY:

Diary protein powders have been processed to remove a lot of their lactose. However, whey protein concentrate contains more of it than whey isolates, which may be a better choice for sensitive individuals.

5. Kefir

Kefir is a fermented beverage that’s traditionally made by adding “kefir grains” to animal milk (19).

Like yogurt, kefir grains contain live cultures of bacteria that help break down and digest the lactose in milk.

This means kefir may be better tolerated by people with lactose intolerance, when consumed in moderate quantities.

In fact, one study found that compared to milk, fermented dairy products like yogurt or kefir could reduce symptoms of intolerance by 54–71% (20).

SUMMARY:

Kefir is a fermented milk beverage. Like yogurt, the bacteria in kefir break down lactose, making it more digestible.

6. Heavy Cream

Cream is made by skimming off the fatty liquid that rises to the top of milk.

Different creams can have different amounts of fat, depending on the ratio of fat to milk in the product.

Heavy cream is a high-fat product that contains around 37% fat. This is a higher percentage than that of other creams like half and half and light cream (21).

It also contains almost no sugar, which means its lactose content is very low. In fact, a half ounce (15 ml) of heavy cream only contains around 0.5 grams.

Therefore, small amounts of heavy cream in your coffee or with your dessert shouldn’t cause you any problems.

SUMMARY:

Heavy cream is a high-fat product that contains almost no lactose. Using small amounts of heavy cream should be tolerable for most people who are lactose intolerant.

The Bottom Line

Contrary to popular belief, it is not necessary for lactose-intolerant individuals to avoid all dairy products.

In fact, some dairy products — such as the 6 discussed in this article — are naturally low in lactose.

In moderate amounts, they’re usually well tolerated by lactose-intolerant people.

Source: healthline

Date: 25 Aug 2018

Apple baked chips, perfect for your Greek yogurt topping!

Crispy Baked Apple Chips. Simple oven recipe with just cinnamon and apples, no sugar or dehydrator! Easy, healthy, and so much better than store bought.

YIELD: about 3 cups PREP TIME: 20 minutes COOK TIME: 2 hours, 30 minutes TOTAL TIME: 4 hours

Ingredients:

3 large sweet, crisp apples, such as Honeycrisp, Fuji, Jazz, or Pink Lady

3/4 teaspoon ground cinnamon

Directions:

Place racks in the upper and lower thirds of your oven and preheat your oven to 200 degrees F. Line two baking sheets with parchment paper or a silpat mat.

Wash the apples. With an apple corer, very small cookie cutter, or the round side of a metal piping tip, core the apples (you can also skip this step if you don’t mind a few seeds in the chips). With a mandolin (recommended) or a very sharp knife, slice the apples horizontally into 1/8 inch-thick rounds.

Arrange the apples in a single layer on the prepared baking sheets. Sprinkle with cinnamon. Bake for 1 hour in the upper and lower thirds of the oven. Remove the baking sheets and switch the pans’ position on the upper and lower racks. Continue baking for 1 to 1 1/2 additional hours, until a single apple chip removed from the oven is crisp when set out at room temperature for 2 to 3 minutes (to test the apple chips, remove a single apple slice but let the others continue baking). Once you are happy with the crispness (the total time will vary based on the thickness of your slice and the type of apple), turn off the oven and let the apples sit in the oven for 1 hour as it cools down to crisp further (unless you fear you overcooked them, in which case remove the pan immediately and let it sit at room temperature).

Thin slices are best! If you slice the apples more than 1/8 inch thick, they will still be delicious, but they won’t be crisp.

The color of the final apple chip will vary based on the type of apple. Crisper apples tend to be lighter, while softer, sweeter apples tend to be darker.

The total cooking time will vary based upon the moisture content of your apples.

Store baked apple chips in an airtight container at room temperature for up to 1 week.

Favorite ways to enjoy these: Chopped and sprinkled over yogurt with granola, on top of salads, on top of oatmeal, and, of course, right out of the container!

Probiotics Can Help Weight Loss and Belly Fat!

How Probiotics Can Help You Lose Weight and Belly Fat

Probiotics are live microorganisms that have health benefits when eaten (1).

They are found in both supplements and fermented foods.

Probiotics may improve digestive health, heart health and immune function, to name a few (2345).

Several studies also suggest that probiotics can help you lose weight and belly fat.

Gut Bacteria May Affect Body Weight Regulation

There are hundreds of different microorganisms in your digestive system.

The majority of these are bacteria, most of which are friendly. Friendly bacteria produce several important nutrients, including vitamin K and certain B-vitamins.

They also help break down fiber that the body can’t digest, turning it into beneficial short-chain fatty acids like butyrate (6).

There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. Body weight seems be related to the balance of these two families of bacteria (78).

Both human and animal studies have found that normal-weight people have different gut bacteria than overweight or obese people (91011).

In those studies, people with obesity had more firmicutes and fewer bacteroidetes, compared to normal-weight people.

There are also some animal studies showing that when the gut bacteria from obese mice are transplanted into guts of lean mice, the lean mice get fat (11).

All of these studies suggest that gut bacteria may play a powerful role in weight regulation.

How Can Probiotics Affect Changes in Weight?

It is thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces (12).

In other words, they make you “harvest” fewer calories from the foods in your diet.

Certain bacteria, such as those from the Lactobacillus family, have been found to function in this way (1213).

Probiotics may also fight obesity in other ways:

  • Release of GLP-1: Probiotics may help release the satiety (appetite-reducing) hormone GLP-1. Increased levels of this hormone may help you burn calories and fat (1415).
  • Increase of ANGPTL4: Probiotics may increase levels of the protein ANGPTL4. This may lead to decreased fat storage (16).

There is also a lot of evidence that obesity is linked to inflammation in the brain. By improving gut health, probiotics may reduce systemic inflammation and protect against obesity and other diseases (1718).

However, it is important to keep in mind that these mechanisms aren’t understood very well. More research is needed.

 

BOTTOM LINE: Probiotics may reduce the number of calories you absorb from food. They also affect hormones and proteins related to appetite and fat storage. They may also reduce inflammation, which can drive obesity.

Probiotics May Help You Lose Weight and Belly Fat

Studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat.

In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over a 6-week period (19).

Another study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosussupplements on weight loss and weight maintenance (20).

During a 3-month study period, the women taking the probiotics lost 50% more weightcompared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study.

Lactobacillus Gasseri

Of all the probiotic bacteria studied to date, Lactobacillus gasseri shows the most promisingeffects on weight loss. Numerous studies in rodents have found that it has anti-obesity effects (13212223).

Additionally, studies in Japanese adults have shown impressive results (122425).

One study followed 210 people with a lot of belly fat. It found that taking Lactobacillus gasserifor 12 weeks reduced body weight, fat around organs, BMI, waist size and hip circumference.

What’s more, belly fat was reduced by 8.5%. However, when participants stopped taking the probiotic, they gained back all of the belly fat within a month (25).

BOTTOM LINE: Some strains of the Lactobacillus family have been shown to reduce weight and belly fat. Lactobacillus gasseri appears to be the most effective.

Some Probiotics May Prevent Weight Gain

Losing weight is not the only way to fight obesity. Prevention is even more important, as in preventing the weight from accumulating in the first place.

In one 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain on a diet where people were overfed by 1000 calories per day (26).

On this graph, you can see how the probiotic group gained significantly less fat:

This indicates that some probiotic strains might be effective at preventing weight gain in the context of a high-calorie diet. However, this needs to be studied a lot more.

 

BOTTOM LINE: Certain probiotic strains may be able to prevent weight gain on a high-calorie diet.

Some Probiotic Strains May Increase the Risk of Weight Gain and Obesity

Not all studies have found that probiotics help with weight loss.

Some studies have even found that certain probiotic strains might lead to weight gain, not loss. This includes Lactobacillus acidophilus (27).

One recent study reviewed 4 controlled clinical studies. It concluded that probiotics did not reduce body weight, BMI or body fat levels in overweight or obese adults (28).

However, this review study did not include many of the studies mentioned above.

 

BOTTOM LINE: Not all probiotics help with weight loss, and some of them may even cause weight gain. The effects depend on the probiotic strain, and may also vary between individuals.

Probiotics May Be One Part of The Puzzle

Probiotics offer a wide range of health benefits.

However, their effects on weight are mixed, and seem to depend on the type of probiotic.

Evidence indicates that Lactobacillus gasseri may help people with obesity lose weight and belly fat. Additionally, a blend of probiotics called VSL#3 may reduce weight gain on a high-calorie diet.

At the end of the day, certain types of probiotics may have modest effects on your weight, especially when combined with a healthy, real food-based diet.

Nevertheless, there are many other reasons to take a probiotic supplement besides weight loss.

They can improve digestive health, reduce inflammation, improve cardiovascular risk factors and even help fight depression and anxiety.

For more evidence-based info on probiotics and their health benefits, read this article.

 

Source: Healthline
Date: 22 Aug 2018

Facts About Probiotics!!!

Did you know that the bacteria in your body outnumber your body’s cells 10 to 1?

It’s true, and most of them reside in your gut.

But there really is no need to panic, most bacteria are quite harmless.

Having the right bacteria in there has even been linked to numerous health benefits (1).

This includes weight loss, improved digestion, enhanced immune function, better skin and a reduced risk of many diseases (2).

Image result for PROBIOTICS

What Are Probiotics

Probiotics are foods or supplements that contain these friendly bacteria and are supposed to help colonize our guts with health-boosting microorganisms.

The importance of this can not be overstated.

Taking care of your gut, and the friendly bacteria that reside there may be one of the single most important things you can do for your health.

Probiotics are usually bacteria, but there is also a type of yeast that can function as a probiotic.

You can get probiotics from supplements, as well as foods that are prepared by bacterial fermentation.

Probiotic foods include yogurt, kefir, sauerkraut, tempeh, kimchi, and others. Probiotics should not be confused with prebiotics (note the “e”), which are dietary fibers that help feed the friendly bacteria that are already in the gut (4).

 

BOTTOM LINE: Probiotics are live microorganisms that cause health benefits when consumed in adequate amounts. There are many different types, and you can get them from foods or supplements.

 

The Importance of Microorganisms in The Gut

The complex community of microorganisms in your gut is called the gut flora (6).

Your gut actually contains hundreds of different types of microorganisms, with some numbers going as high as 1000.

This includes bacteria, yeasts, and viruses. The great majority is bacteria.

Most of the gut flora is found in the colon, or large intestine, the last part of the digestive tract.

The metabolic activities of the gut flora actually resemble those of an organ. For this reason, some scientists refer to the gut flora as the “forgotten organ” (7).

The gut flora actually performs many functions that are important for health. It manufactures vitamins, including vitamin K and some of the B vitamins (8).

It also turns fibers into short-chain fats like butyrate, propionate, and acetate, which feed the gut wall and perform many metabolic functions (910).

They also stimulate the immune system and regulate the integrity of the gut. This can help prevent unwanted substances from “leaking” into the body and provoking an immune response (11121314).

However, not all organisms in the gut are friendly. Some are good, others are bad.

The gut flora is actually highly sensitive to modern insults, and studies show that an “unbalanced” gut flora is linked to numerous diseases (1516).

This includes obesity, type 2 diabetes, metabolic syndrome, heart disease, colorectal cancer, Alzheimer’s, depression and many, many more (17181920).

Probiotics (and prebiotic fibers) can help correct this balance, making sure that our “forgotten organ” is functioning optimally (21).

 

BOTTOM LINE: Your gut flora consists of hundreds of different types of microorganisms. Probiotics help your gut flora perform optimally.

 

Related image

 

 

Probiotics have been studied most in regard to digestive health (22).

The strongest evidence has to do with antibiotic-associated diarrhea.When people take antibiotics, especially for long periods of time, they often suffer from diarrhea for a long time after the infection has been eradicated.

This is because the antibiotics kill many of the natural bacteria in the gut, which shifts the balance and allows the “bad” bacteria to thrive.

Dozens of studies have provided strong evidence that probiotic supplements can help cure antibiotic-associated diarrhea (232425).

Probiotics have also been shown to be beneficial against irritable bowel syndrome, a very common digestive disorder. They can help reduce gas, bloating, constipation, diarrhea and other symptoms (262728).

Some studies also show that probiotics may be beneficial against inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis (29).

Probiotics may also be useful against Helicobacter pylori infections, the main driver of ulcers and stomach cancer (30313233).

If you currently have digestive problems that you can’t seem to get rid of, then perhaps a probiotic supplement is something you should consider.

 

BOTTOM LINE: Probiotics have been shown to be effective against various digestive problems. This includes antibiotic-associated diarrhea and irritable bowel syndrome.

 

Other Health Benefits of Probiotics

Getting into all the incredible benefits of probiotics is beyond the scope of this article.

However, there are a few that are definitely worth highlighting here:

  • Inflammation: Probiotics have been shown to reduce systemic inflammation, a leading driver of many diseases (43).
  • Depression and anxiety: The probiotic strains Lactobacillus helveticus and Bifidobacterium longum have been shown to reduce symptoms of anxiety and depression in people with clinical depression (4445).
  • Blood cholesterol: Several probiotics have been shown to lower total and LDL cholesterol levels (4647).
  • Blood pressure: Probiotics have also been shown to cause modest reductions in blood pressure (4849).
  • Immune function: Several probiotic strains can enhance immune function and lead to reduced risk of infections, including the common cold (5051).
  • Skin health: There is some evidence that probiotics can be used for acne, rosacea, and eczema, as well as other skin disorders (52).

This is just the tip of the iceberg. Probiotics have been shown to be beneficial for a wide range of other health problems.

 

 

Source: Healthline

Date: 21 Aug 2018