Are you still thinking that staying slim and managing weight is all about going to the gym and working out, starving on food, and being blessed with good genes?
New research says that the bacteria in your gut have a big impact on fat burn and weight loss. We call them “Thermogenic” probiotics. So, Let’s see if being blessed with good bacteria can be the real key to combat weight!
What are “Thermogenic” probiotics?
The term “thermogenic,” means generating heat, which refers to the increased body temperature resulting from the increased metabolism and calorie burn. It is like when you exercise, your metabolism gets faster, you burn more calories and your body gets heat up. These unique strains of bacteria have the natural ability to mimic the effects of exercise.
In simple words, thermogenic probiotics are specific strains of good bacteria that have been studied to boost metabolism, manage calorie absorption, burn fat, and reduce cravings.
Can thermogenic probiotics help you burn fat and lose weight?
Yes. They can.
- Thermogenic probiotics help to boost your metabolism and prompt fat burning.
- They make your body absorb fewer calories from the foods you eat.
- Additionally, probiotics can help to suppress appetite. They do this by increasing levels of appetite-reducing hormones like glucagon-like peptide(GLP-1) and peptide YY (PYY).
- They also calm gut inflammation and reduce anxiety, which helps to keep cravings for high-calorie junk foods under control.
Glowing evidence on the effectiveness of thermogenic probiotics in weight loss
The results of analyzing 15 studies involving 957 subjects found that probiotics led to a significant reduction in body weight, body mass index, and fat percentage compared to placebos.
A study conducted on 210 Japanese adults also revealed that consumption of fermented milk containing Lactobacillus gasseri for 12 wks lowered waist-hip circumference and body fat mass.
Science-proven thermogenic probiotic strains
- Lactobacillus gasseri
Lactobacillus gasseri BNR17 supplementation reduces visceral fat accumulation and waist circumference in obese adults.
- Lactobacillus rhamnosus
A well-designed study showed that taking two capsules of the probiotic Lactobacillus rhamnosus daily for 12 wks helped obese women to achieve sustainable weight loss.
- Bifidobacterium Breve
Daily consumption of Bifidobacterium breve B-3 at a dose of 20 billion CFU/day for 12 weeks significantly reduces body fat in healthy pre-obese adults without any adverse effects.
- Bifidobacterium Lactis
In one large clinical trial, people who took the probiotic strain B. lactis B420 with and without dietary fiber had a significantly reduced waist circumference, and abdominal fat after six months.
Advantages of thermogenic probiotics over other weight loss medications
- Little or no side effects apart from mild gas and bloating during the initial days of use
- Help you lose weight without leaving you drained of energy
- These superbugs will help to reduce cravings without you having to try so hard to keep them under control.
- Confer additional health benefits like improving gut health, improved immunity, reduced stress and anxiety, better sleep, and mental clarity.
Do these things to support the weight management effects of probiotics
- Get at least 30 minutes of activity every day.
- Put a brake on saturated and unsaturated fats. Instead, opt for healthy fats like olives, avocado, and oily fish like salmon.
- Avoid high sugary foods and drinks as much as you can.
- Include a variety of plant-based foods in your diet. They provide prebiotic fibers that probiotics need to survive and thrive. Moreover, they are anti-inflammatory foods with a wealth of antioxidants.
- Snack on nuts and seeds instead of unhealthy junk foods.
Do you recommend thermogenic probiotics?
From the results so far, I foresee thermogenic probiotics becoming a significant part of weight management within the next few years.
I prefer a two-pronged approach: bringing in thermogenic probiotics along with a healthy lifestyle. As I have always reminded you in my previous articles, no matter how good the supplement is, it will not fix a bad diet. Moreover, thermogenic have the best chance of working when combined with exercise and a healthy diet.
Losing weight is quite a journey, but these beneficial bacteria will accompany and help you as good friends. With so many benefits, it is indeed worth giving them a try.
Recommendations for best thermogenic probiotics on the market
Note : There are very few products on the market specifically produced for this purpose, I have chosen some of the probiotics with promising thermogenic strains.
Culturelle Ultimate Strength Probiotics
Culturelle Ultimate Strength Probiotics comes with 20 billion CFU of Lactobacillus rhamnosus GG which is known to support gastrointestinal health by strengthing the barrier cells and removing the toxic bacteria thereby reducing inflammation and cell damage. The reduction in gut cell inflammation is thought to improve metabolism and improve caloric absorption.
This study shows the benefits of L rhamnosus GG in helping weight loss after 12 weeks and also helps with sustaining weight.
This product is particularly suitable for those who have a sensitive gut as this contains a single strain only and has a relatively low amount of microorganisms therefore less chance of having side effects and it is one of the most tolerated products reported by my patients.
Optibac Probiotics Every Day – Digestive Probiotic
I particularly like this product because it has just about right amount in terms of dose and strains involved. It has gut calming strains such as L rhamnosus, acidophillus and Bifidobacterium longum and so on with a total of 5 billion CFUs.
The reason I say right amount for everything is that I finds 5-10 Billion CFU is the most suitable for most of my patients and around 5-10 strains of microbiomes to be most tolerable.
VSL 3
VSL 3 for Inflammatory Bowel Probiotics is a premium product with multiple strains of microbiomes and very high amounts CFUs.
This is particularly for those who want a high-quality product with a shotgun approach.
This product contains the most promising strains from Lactobacillus, Bifidobacterium, and Streptococcus ( three major groups of gut microorganisms) aiming to reduce inflammation associated with infection, or autoimmune such as inflammatory bowel diseases.
Some people might find it difficult to tolerate, especially in the first month of taking it but most people will find significant improvement of symptoms and most of the side effects are usually tolerable for most of my patients and goes away after taking it for few days.
Balance one probiotic
Balanceone probiotics come with 15 Billion CFU, arguably one of the lowest doses however this particular brand has special tech in the capsule called “ timed release:” which means microbiomes are only released in the intestinal giving its maximum effect.
It does come with various strains of Lactobacillus including L acidophilus, L casei, Bifidobacterium including Brevis which will help to create an optimal bacterial environment to reduce inflammation, and repair intestinal epithelium.
Similar to Garden of Life, it also has some the prebiotics such as Guar Gum, turmeric, etc.
