A new study claims that the regular consumption of probiotics could help accelerate weight loss in women.
Published jointly out of food and yogurt giant Nestlé and Université Laval in Quebec, the research suggests that obese women who add probiotics to their diet plan -- most commonly found in yogurt -- could lose twice as much weight as those who don’t.
Based on the premise that the intestinal flora of obese people differs from thin people -- likely due to a diet high in fat and low in fibre -- scientists set out to see if the consumption of “good bacteria” could help reset the balance of gut microbiota.
To test out their theory, researchers recruited 125 overweight men and women who were put on a 12-week weight loss diet, followed by another 12-week maintenance program. During the 24-week period, half the participants were instructed to take two pills of probiotics daily, while the other half received a placebo.
After the first period, women who took probiotics lost an average of 4.4 kg (about 10 lbs) while their placebo counterparts lost 2.6 kg (about 6 lbs).
By the end of the 24-week period, women in the probiotic group had continued to lose weight for a total of 5.2 kg per person (about 11 lbs), while the placebo group remained stable.
Overall, the results showed that women who took probiotics lost twice as much weight over the test period as those who took none. The probiotic group also experienced a drop in the appetite-regulating hormone leptin and a decline in intestinal bacteria related to obesity.
Interestingly, researchers note that the consumption of probiotics made no impact on male participants.
Probiotics are thought to work by altering the permeability of the intestinal wall and helping keep pro-inflammatory molecules from entering the bloodstream, thereby preventing the chain reaction that can lead to weight-related illnesses like glucose intolerance, type 2 diabetes and obesity.
Probiotics have also been associated with reducing stress-induced gut flare-ups in a study published in Gastroenterology, and they are also being explored as a pathway for psychological well-being.
How To Shop For Yogurt
First Things First: There Are Three Kinds(01 of10)
Open Image ModalIn order to figure out which yogurt you want, read the front first. Yogurt generally comes in three types: regular (3.25% milk fat [M.F.]), low-fat (0.5-2.0% M.F.) and non-fat (less than 0.5% M.F.), and this can be the first (and sometimes only) step in choosing your container. (credit:Shutterstock)
Buying It For Your Kids(02 of10)
Open Image ModalYogurt...For You(03 of10)
Open Image ModalWith adults, your options aren't as limited. While regular or full-fat yogurt is fine for most people, those who are looking to manage their weight or have chronic diseases should consider low-fat and non-fat yogurts. (credit:Shutterstock)
But Isn't Fat Supposed To Be Scary?(04 of10)
Open Image ModalDepending on who you ask, fat can be a scary word when it comes to food. When it comes to yogurt, Health Canada recommends buying yogurts with five per cent or less fat. Also, if you realize your yogurt contains 15 per cent or more of your daily fat intake, you may want to change up that brand. (credit:Shutterstock)
Better For Others(05 of10)
Open Image ModalLee says elderly individuals can benefit the most from eating yogurt regularly — especially if they are otherwise unable to meet their daily nutrition recommendations. "Being nutrient-dense, a single serving of yogurt can provide many essential vitamins, minerals and proteins that support the body’s needs, particularly for maintenance and for daily functioning," she says. (credit:Shutterstock)
Is Sugar The Enemy? Not Quite(06 of10)
Open Image ModalGenerally, sugar is seen as the enemy when we talk about healthy eating, and while Lee says there are no stated sugar recommendations for weight maintenance, most of us know better. If you're looking to cut down on sugar, try comparing sugar content among several brands. Commonly, 100 grams of non-fat Greek yogurt has about three grams of sugar, which is a "good" number to look for, say Lee. (credit:Shutterstock)
Ooh...Pretty Colours(07 of10)
Open Image ModalFlavoured and colourful yogurts generally look appetizing, especially compared to the boring old white stuff. Lee says there are no disadvantages in choosing flavoured yogurt over non-flavoured ones — they both provide the same overall nutrition and health benefits. Non-flavoured yogurts may be better for someone watching their weight but if you're not picky, give flavoured options a try! Just one last thing: flavouring doesn't count as a fruit serving. (credit:Shutterstock)
But Isn't Plain Homemade Yogurt The Best?(08 of10)
Open Image ModalFor the most part, plain yogurt made at home contains no preservatives, stabilizers, artificial colours, fillers or sweeteners, so it's often seen as more natural or wholesome. But Lee says it also has a short shelf-life and is not always easy to make on your own. (credit:Shutterstock)
And It's Good For My Teeth, Right?(09 of10)
Open Image ModalBased on studies, calcium and phosphates in yogurt help to fortify your teeth’s enamel, keeping them protected and healthy, Lee says. Yogurt has also been found to fight against tooth decay, plaque build-up, and protect your gums from disease, while keeping your breath fresh (just add some fresh mint). (credit:Shutterstock)
Before You Shop, Think Calcium(10 of10)
Open Image ModalOne of the worst things you can do is buy yogurt lacking calcium. Lee says yogurts with less than 20 per cent of your daily calcium intake are a no-no — or rather, a 'why bother'? (credit:Shutterstock)