Your gut bacteria may have played a big part in how fast you lose weight as you go along with your weight loss program. When you need to lose weight fast, a few healthy tweaks can really help in the beginning. Apparently, many people are not aware of the role of the gut bacteria to health and weight loss. You may be wondering why gut health is so important in losing weight. Your gut bacteria play several important roles in your health, such as affecting the way different foods are being digested, including producing the chemicals that can help you feel full. Simply put, an unhealthy gut bacteria triggers food cravings!
These gut bacteria are wired into the body’s immune system, metabolism, and even the brain. Whenever you have allergies, asthma, weight issues, diabetes, and depression or anxiety, it could mean your gut may not be in its optimal state.
Go with your gut, because the secret to losing your weight fast lies in your stomach’s bacteria. It is the variety of food you eat that dictates your health and weight management.
The more diverse your gut microbes, the more likely you are to be healthy and lean. On the other hand, the more sparse your microbes, the more likely you are to be overweight because your gut craves variety.
Exclusion diets may help you lose weight for the first few weeks, because you eat less and select carefully what you feed your body. However, when we speak of long-term results, they’ll decimate your microbes by reducing their diversity and you may end up more fat than when you started.
Your gut is your life!
Each person’s microbiome is unique, which means each of us responds differently to carbohydrates, fats and sugar. For anyone looking to lose weight and restore gut health, ditching sugar and alcohol is non-negotiable.
You may start thinking about taking probiotics, which are the supplements of the healthy microbes. This can help you maintain a healthier digestive tract. Remember that your gut is home to an approximately 100,000,000,000,000 (100 trillion) microorganisms.
The human gut contains 10 times more bacteria than all the human cells in the entire body, with over 400 known diverse bacterial species. Among other things, the gut flora promotes normal gastrointestinal function, provides protection from infection, regulates metabolism and comprises more than 75% of our immune system.
A dysregulated gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease and type 1 diabetes. The composition of the organisms living in your gut determines to some extent, how your body stores the food you eat, how easy or how hard it is for you to lose weight, and how well your metabolism functions.
Other studies have shown that changes in the gut flora can increase the rate at which we absorb fatty acids and carbohydrates, and increase the storage of calories as fat. This means that someone with bad gut flora could eat the same amount of food as someone with a healthy gut, but extract more calories from it and gain more weight.
Keeping your gut flora healthy
People eat a lot of junk and highly processed food with preservatives, which contributes significantly to maldigestion and irritable bowel. Relying on vending machines, junk foods, and fast foods, instead of fresh fruits, vegetables, and whole grains can get you into huge trouble.
Obesity has been linked to a number of digestive problems such as gastroesophageal reflux disease (GERD), hemorrhoids, and even esophageal cancer. For better digestive tract, you should make significant changes to your weight loss diet meal plan.
Eat plenty of fiber, stay well hydrated, and avoid high fat, refined or processed, and fried foods. Do not overeat at any one sitting. Eating smartly makes it easier for the body to digest food and absorb nutrients.
Bloating may be caused by eating fatty foods, stress or anxiety, smoking, gastrointestinal infection, IBS, or lactose intolerance. Belching or burping is your body’s way of expelling excess air from your stomach.
Excess gas and bloating may also be a symptom of a bacterial overgrowth in the small intestine from conditions like the diabetes. Even though everyone has gas every day, too much too often might necessitate a trip to the doctor.
A chronic excess gas can be associated with diverticulitis or an inflammatory bowel disease, such as ulcerative colitis or Crohn’s disease. If gas becomes excessive rather than regular, or if it becomes particularly foul, this can be a symptom of a chronic problem.
How lifestyle screws up the gut?
What all of this research suggests is that a healthy gut bacteria is crucial to maintaining normal weight and metabolism. Unfortunately, several features of the modern lifestyle directly contribute to an unhealthy gut flora:
- Antibiotics and other medications like birth control and NSAIDs
- Diets high in refined carbohydrates, sugar and processed foods
- Diets low in fermentable fibers
- Dietary toxins like wheat and industrial seed oils that cause leaky gut
- Chronic stress
- Chronic infections
The search for the most successful way to shed the pounds seems never ending. Changing the type of bacteria found in the gut may be more effective at helping people to shed weight.
Gut bacteria linked to obesity
A new study finds that a noninvasive electromagnetic brain stimulation technique helps obese people lose weight, partly by changing the composition of their intestinal bacteria called as the gut microbiota. An impaired gut microbiota can alter the brain’s signals for appetite and satiety, or fullness.
An underlying cause of obesity may be an impaired gut microbiota composition, which demonstrates an imbalance in the complex mix of beneficial and harmful microorganisms that inhabit the digestive tract.
Why you still feel hungry?
Transcranial Magnetic Stimulation has shown promise in recent years for a variety of applications, from boosting memory function to treating migraines. The technique involves firing magnetic pulses into particular regions of the brain to alter the activity of certain neurons.
The gut-brain axis is a hot area of research at the moment, with scientists discovering the degree of interaction between brain function and gut bacteria to be significantly more complex and comprehensive than previously known.
This is the first time that researchers have shown that the gut microbiota can be altered through magnetic brain stimulation and it paves the way for fascinating new therapeutic interventions to battle obesity in the future.
If we go by weight, the average adult is carrying about 3 pounds of microbes. This makes your microbiome one of the largest organs in your body. It is roughly the weight of your brain and a little lighter than your liver.
Now, let us do some simple math based on basic facts. In terms of sheer numbers, the microbial cells in a human body outnumber the human cells by up to ten to one. Humans are at least 99% microbe.
It is one thing to learn that the microbes in the gut have a say about how sick or how well you are, or what your waistlines look like. Crazy as this may sound, but there’s an increasing evidence that microbes get a say in who you become and how you feel.
Gut microbes can shape the human behavior. Microbes not only influence how one digest food, absorb drugs, and produce hormones, but they can also interact with the immune systems and ultimately affect the brain.
The gut microbes that cause infrequent acute infections and are rapidly cleared by the immune system are of secondary interest, whereas microbes which avoid a strong immune response and maintain their presence for long periods of time are of primary interest.
Such microbes are referred to hereafter as parasitic, encompassing both commensal microbes (like Staphylococcus epidermidis and Pneumocystis jirovecii in immunocompetent individuals) and pathogenic microbes (like Helicobacter pylori) which have the capability of persisting in the host for long periods of time.
Lose weight efficiently
There is a scientifically proven way to restore gut health and achieve permanent weight loss. Your gut factor stands between you and your skinny jeans.
Inside your digestive tract are trillions of bacteria that play a crucial role in not only your digestive and immune health, but also your overall health, and most notably, your weight.
The obesity epidemic currently facing each one of us is reaching a critical point. The chronic disease has become rampant, as a result of the escalating obesity rate.
Yet, there are more diet and exercise programs available than ever before. Many people have been chronically trying to lose weight, and still, the obesity rate climbs.
Each of us has a unique balance of bacteria that either protects us and keeps us healthy or leaves us susceptible to weight gain. When your gut bacteria is out of balance, you gain weight.
To balance your gut bacteria would mean eating the right foods, which also means, avoiding the wrong foods. When you start to eat smart, you lose weight, reduce cravings, ditch digestive upsets, boost immunity, reduce inflammation, and feel great.
By eating living foods called probiotics and foods that feed the bacteria in your gut, you will most likely balance your gut and finally be able to achieve a lasting weight loss.
The ratio of your Firmicutes (fat bacteria) to your Bacteroidetes (be skinny bacteria) determines whether or not you will be more likely to gain weight.
The Firmicutes bacteria are better able to extract calories from food and cause you to accumulate more fat than the Bacteroidetes. Simply put, you may want to increase the Bacteroidetes and decrease the Firmicutes.
Other beneficial bacteria present in smaller groups found to be beneficial to health are the Bifidobacterium and the Lactobacillus. The Biffidobacteria protect you against infection and boost your immune function.
The Lactobacilli help the immune system and the digestive systems function well. Both the Bifidobacteria and the Lactobacilli protects you against an overgrowth of pathogenic bacteria in the intestine. The bacteria in your gut are hard at work day in and day out.
Your gut bacteria can help you
- Lose weight
- Keep the weight off for good
- Reduce silent inflammation (the root cause of chronic disease)
- Improve immune function
- Reduce digestive distress and stay regular
- Reduce depression and anxiety
- Absorb fewer extra calories from food
- Store less fat
- Have fewer cravings
Once thought to be the major determinant of weight gain or weight loss, it is now clear that your gut bacteria is as important as the foods you eat when it comes to how much weight you will gain and how much fat you will accumulate.
Just how many total teaspoons of sugar you get from the starchy carbohydrates and sugar you eat? Sugar even feeds cancer.
The good news is that the gut bacteria respond quickly to changes in the diet. Good gut bacteria thrive on certain fibers, while the bad gut bacteria thrive on diets high in sugar, processed carbohydrates, and unhealthy fats.
How you became fat?
The Standard American Diet (SAD) is high in starchy carbohydrates, sugar, and unhealthy fats, and it is low in fiber. When you eat the SAD diet, your gut bacterial balance shifts toward an increase in the bad bacteria.
Bad bacteria create their own toxins that damage the intestinal lining and are absorbed into the bloodstream. As a response, the immune system sets off a low grade inflammatory response called as silent inflammation as a way to rid the body of the toxins, which made you fat!
When eaten on a regular basis, the gut bacteria continually release those toxins and the immune system continually responds with silent inflammation. This is the graph of how it works
Bacterial imbalance leads to > digestive toxins leads to > leaky gut leads to > inflammation leads to > fat storage
When the protective lining of the intestines becomes damaged, it can no longer keep out unwanted particles. In this case, suddenly, your bloodstream is presented with toxins, pathogens, and undigested food, which are all considered foreign particles of the body.
The response of the immune system would be normally launching a defensive attack that produces inflammation. This results in fat storage and weight gain. As your gut inflammation increases, you get fatter.
Taking probiotics and prebiotics has been found to decrease the metabolic dysfunction and protect you against bacterial toxins and inflammation.
Changing your diet can starve the bad bacteria and feed the good gut bacteria. This helps you reverse weight gain by lowering your levels of fat storage.
When you found yourself craving for sugar and carbohydrates, it is more likely that your microbes are actually exerting their own willpower over you.
Certain bacteria and microbes feed on sugars. They use sugar as fuel source to reproduce and thrive. They are capable of manipulating your behavior and appetite so they can obtain more of the sugars they thrive on.
The gut is connected directly to the brain, both receiving and sending messages to and from that central powerhouse all the time.
Don’t you know that the gut is also referred to as the second brain? The gut houses the enteric nervous system within the lining of the digestive tract, which consists of about five hundred million neurons. If you use a little math, it has more neurons than the spinal cord itself.
The Candida albicans or simply Candida is a microbe well known for triggering sugar and carbohydrate cravings. Candida is actually a yeast or type of fungus and not one of the bacteria, but it resides in the gut. Maybe, this fact can make you reduce your sugar feed.
Microbes inhabit our large intestine (colon). The piece of gut above it is the small intestine, which is where most of the food and energy is absorbed into the blood system.
Increasing the good gut bacteria
The increasing promotion and use of restrictive diets that depend on just a few ingredients will inevitably lead to a further reduction in microbe diversity and lead eventually to an ill health. The only exception is the intermittent fasting.
Short term fasting can stimulate friendly microbes, but this is only as long as the other free eating days contain a diverse diet. Diversity is the key to make sure your gut garden grow healthy with plenty of nutrients.
To cultivate your gut garden, you need to eat diverse food groups. Begin by understanding how food has been affected with the different effects of cooking, which also dictates how fast your glucose can rise and how well calories are extracted from food.
How the body produces energy from food varies enormously depending on the source, how much you chew it, how easy it is to digest and what else you eat with it. Now, the response of your body to calories also depends on your own physical and genetic makeup as well as the microbes found in your gut.
Garlic is the first class prebiotic considered as the major discriminator between the cuisines and habits of the northern and southern Europe, and has been used for millennia in Asia.
To qualify as a proper prebiotic, there has to be a minimum standard in making a significant increase in the biffidobacteria. Many prebiotics haven’t been formally tested in humans, though this doesn’t stop them being marketed and sold.
Prebiotics provide the fertilizer to increase the healthy microbes. You can take prebiotics and probiotics to manage the ecosystem of your gut flora. The combination of pro and prebiotics to obtain synergistic benefits has been termed symbiotic.
The gastrointestinal tract and the host health are related to the abundances, diversity, and metabolic activities of the commensal and pathogenic bacteria, and the responses of the bacteria to dietary inputs, including the probiotics and prebiotics.
By changing the species composition of the GIT bacteria using probiotics and prebiotics, it is possible to beneficially modulate enteric immune functions, which leads to an improved resistance to GIT pathogens and other health challenges.
Charalampopoulos, D., & Rastall, R. A. (2009). Prebiotics and probiotics science and technology, volume 1. New York: Springer Science.
Knight, R. (2015). Follow your gut: The enormous impact of tiny microbes. New York: TEDBooks.
Spector, T. (2015). The diet myth: Why the secret to health and weight loss is already in your gut. New York: The Overlook Press.
Watson, B, Smith, L., & Jones, J. (2014). The skinny gut diet: Balance your digestive system for permanent weight loss. New York: Crown Publishing.
Your gut bacteria can carry out the tasks of keeping you healthy by influencing how your body digests certain foods, which in a big way highly influence the way you lose weight. Because they are in your intestines, they come into contact with the food you eat, which affects the way you absorb nutrients and store energy in your body. Your gut bacteria highly influence your weight loss program.
You should be aware by now that the secret to weight loss is a strong immune system gained from keeping the vast number of microbes living in your gut happy and healthy. It is also important to note that your gut health extends beyond the gastrointestinal tract. It impacts other vital organs, like your brain, heart, kidney and liver. There is definitely a link between gut health and weight loss where improving the gut bacteria is only through dietary steps that also leads in an apparent weight loss.