Today, more Americans are trying to lose weight than ever before. According to a large 18-year study with nearly 50,000 people published last year in the journal JAMA: Diabetes and EndocrinologyThe number of adults over the age of 20 embarking on a weight loss plan rose to 42.2% in 2016 compared to just 34.3% in 1999. However, the serious news is that the study also notes that a staggering number of which efforts are simply fruitless – regardless of the fact that weight loss strategies have evolved over time to rely on the latest science and research.
If you are among the countless Americans who have adopted a dedicated weight loss plan and haven̵7;t seen the results you want – whether it’s through an outdated diet or cutting calories or trying to eat a full keto enough – the doctor says there is still hope for you. In fact, there is at least one targeted weight loss method you should definitely try before considering giving up that extra weight for good: Adjust your diet to get your gut health.
In terms of perspective, know that your body is actually inhabited by a number of bacterial cells ten times more than a human cell. They accumulate on your skin, in mucous membranes, in your mouth, and throughout your digestive system. (Be grateful your cells are much larger than bacterial cells, otherwise you will look much “All of these bacteria carry out important protective, structural and metabolic functions,” said Anthony S. Padula, MD, a rheumatologist and Gut Council Member of Jetson Probiotics. “Perhaps the most important bacteria are present in your gut as they make hormones that can affect your metabolism, immunity, and behavior. There are trillions of bacteria that live in your gut.” You. Together with other microscopic organisms such as viruses and fungi, they form your microbiota, which is unique to each individual. “
The bacteria in your gut have long been thought to serve one main purpose: to aid in the digestion of food, to help you absorb maximum nutrients and get rid of any excess substances in your body. . What’s really going on is a more subtle jump than most of us realize, with the specific balance in the bacteria in our digestive tract acting as the deciding factor in who gets one. easy balance and who is trying to lose the same weight year after year.
“For most people, the microbiota is no longer a healthy place,” says Florence Comite, MD, a clinical scientist and founder of the City Comite Center for Precise Medicine & Medicine. New York City said. “It’s unhealthy because our environment has changed and the gut is the largest organ in our bodies to openly interact with the food we eat, the air we breathe and the medicine we take. Our antibiotic and our whole structure has changed. “
To make matters worse, when harmful bacteria latch onto your gut, your weight isn’t the only thing to suffer. Harmful gut bacteria are linked to the development of leaky gut syndrome, a condition in which toxins produced by the gut bacteria inflame your digestive tract. Once your digestive tract is angry enough, bacteria can grow, allowing toxic substances to escape their restricted area and out into the bloodstream. This can lead to the development of chronic inflammation all over your body and inflammation in turn that can affect your metabolism. The worst foods to avoid for your gut health are those that add inflammation.
Sydney Greene, MS, RD, told us recently: “Processed foods, which are high in sugar, omega-6 fatty acids, excess sodium and additives, can cause health problems. inflammation ”. “When inflammation is high, it taxes the immune system, making us more susceptible to disease and illness.” (See here for a complete list of gut Health Worst Foods.)
So how can you restore balance to your gut? For starters, you need more exercise. “Studies have shown that athletes, especially marathon runners, have higher levels of bacteria called Veillonella in their gut, especially after completing a race,” says Padula. to inactive people ”. “Although you may not be a professional athlete, good exercise can promote different strains of bacteria that boost your endurance and help you lose weight.”
You should also take steps to relax. “Stress can affect your gut health because it directly changes the microflora and increases inflammation of the gut,” continues Padula. “Some ‘bad’ bacteria increase under stress while others ‘protect’ decrease. Additionally, the level of short-chain fatty acids produced by the bacteria can decrease with exposure. with tension. “
However, the best thing you can do to restore balance to your gut – and increase your chances of losing weight – is to nourish your gut with the foods it craves. To find out what that is, ask Padula’s permission, read on, as we have listed them below.
“There are many prebiotic and probiotic foods that contain fat-burning microbes, while boosting your microflora and weight loss efforts,” he explains. “Probiotic foods contain live strains of bacteria that increase the population of good bacteria in your digestive system, while prebiotic foods contain fibers that act as food for good bacteria. Both sources are essential.” is designed to increase the amount of bacteria in your gut and improve your microflora. ”And for those foods you should definitely avoid, jot down these 50 worst foods to lose weight. .
“Fermentation is a process in which fermentation and bacteria are used to preserve food,” says Padula. “Fermented foods like yogurt, sauerkraut, pickles, pickles, and some cheeses are excellent sources of probiotics and thus boost the microbial population of your microbiome.”
“These are good sources of a prebiotic fiber called inulin, which helps good bacteria grow. Two bananas a day is enough to boost bacteria and reduce bloating.”
Leafy green vegetables
“Research shows that green leafy vegetables like spinach and kale have a specific sugar that stimulates the growth of healthy bacteria. They are perfect sources of fiber and nutrients like vitamins. C, vitamin K and vitamin A. “
“For your colon to function optimally, it needs at least 25 grams of fiber daily. Unlike other refined carbohydrates like white bread and pasta, whole grains provide a lot of fiber. The bacteria in your gut are the only bacteria that can break down fiber. When that happens, it produces acids that protect your gut from harmful bacteria. “
“Polyphenols are powerful antioxidants found in plant-based foods. Some examples are teas, soybeans, peppers, sesame seeds and more. These prebiotic foods maintain sugar health.” your gut by regulating the microbial balance in your gut. ” And for more great tips for living and eating healthier, don’t miss these The 21 healthiest cooking tips of all time.