What are probiotics?
The little friendly bacteria who offer many health benefits can be found in various of products, mainly food prepared by bacterial fermentation, but also supplements who contain this precious health-boosting micro-organism.
Most common known bacteria are Lactobacillus and Bifodo bacteria. Each species of these groups contain many strains.
Probiotics are effective against digestive problems, like diarrhea and irritable bowel syndrome, are reducing inflammation, decrease the level of bad cholesterol, enhance immune function and even help to diminuate depression. I hear that the best waist trainer for men are also a good combo with probiotics to lose weight.
Probiotics have so many benefits for the organism, so is not surprising that you can use these bacteria for losing weight and improve your body mass index.
In your digestive system are hundred of different micro bacteria, most of them friendly, who produce important nutrients like vitamin K and certain B vitamins. In the gut, are two main bacteria family: bacteroidetes and firmicutes.
People with obesity had a big amount of firmicutes and low amount of bacteroidetes, compared to normal-weight people.
Having the good bacteria in your gut has a major influence on your health. In fact, one of the main benefits of eating healthy is that it will encourage the right types of bacteria growing in your colon. Is a fact that that the wrong nutrition can be the cause of many diseases.
The problems are related to an imbalance of bacteria in your gut, a problem easily solved by eating a diet that has a small amount of processed organic foods. In order to help the good bacteria to grow into your body, is better to choose a proper diet, eliminating sugar, fructose and some grains from your daily menu.
Your gut should contain 85% of”good„ bacteria and only 15 of %”bad “bacteria. For an equilibrated diet, you should make fermented foods as a regular part of your diet, with the main target to optimize the good bacteria from your body.
If you do not eat fermented foods on a regular basis, taking a probiotic supplement is definitely recommended as a way to make sure your colon is balanced with good strains.
Each of us, who tried once a diet, is aware of the importance held by calories in the losing weight process. Calories are described as heat unit and value unit for food.
A calorie represents the amount of heat necessary to raise the temperature of 1 water gram by one degree Celsius. Finally is neither heat nor food, just simply a unit of measurement.
That’s why is essential to use calories to estimate the caloric balance of your diet, as a major factor determining your overall health.
The ideal situation occurs when the number of calories you take matches the number of calories you burn. This happens by metabolism and physical activity.
When you exceed the number of calories than you use or burn, it can lead to weight gain. Invariably, a caloric deficit can be dangerous, that means you are burning more calories than you consume, this fact is causing you to lose body weight.
For children passing their growth times, a caloric excess is necessary, but if they are eating more than is needed, will lead to unwanted weight gain.
However, deliberately eating a diet with less of calories, can then help you lose some unwanted weight, but be careful because losing weight in this way, may bring health issues that need medical attention.
Whether you’re trying to lose weight, to gain weight, or remain to your current weight, you might be tempted to consult a list with the suggested calories per day for your gender, age, and activity level.
The following chart should only be used as a reference table because each person is different metabolically even when they are the same size and gender.
The following suggested calorie rates are generated using the Institute of Medicine’s estimated energy requirement calculation.
For maintaining the weight- the chart below shows your daily calorie limit.The limit is based on your age, your activity level, and the BMI (body-mass index) calculated at 21.5 for women and 22.5 for men.
For losing weight – it used to be recommended that to lose around one pound per week. In this care, you should decrease total calories number by 500 a day.
Now researchers from Institute of Medicine in the UK have indicated that weight loss is a slower process and that’s why a decrease of 10 calories a day leads to a loss of about one pound in a year, but it can take around 3 years to get there. The key is to be patient and ask a dietitian or a medicine to help you finding the right plan for you.
Calories of probiotics
One of well known, popular and favorite probiotics, yogurt contain bacteria as L. Bulgaricus, L.Acidophilus, Bifidus bacteria, L. Casei. For an equilibrate diet, must avoid sugar or fruits yogurt, which add calories.
Plain fat yogurt contains only 55 calories; while yogurt with cherries has around 100 calories per 100gr. Yogurt is always included on healthy food lists.
Yogurt is highly nutritious and is an excellent source of protein, calcium and potassium. It provides several vitamins and minerals and is relatively low in calories.
The” Dietary Guidelines for Americans “recommend that individuals ages 9 and older consume 3 portions of milk, cheese or yogurt each day; children 4-8 years should consume 2-1/2 servings. The yogurt is made by cultured milk, soured and thickened by specific lactic cultures, which are producing acid.
The lactic acid makes to coagulate the milk protein, adding the characteristic flavor. Cultures who are in fact probiotics used for creating yogurt are Lactobacillus Bulgaricus and Streptococcus Thermophilus. Best yogurt is the one made by goat milk, and you must check to be high quality yogurt.
A product similar to yogurt is a fermented diary product. Usually made by goat milk and added kefir grains (yeast fermentation starter), this great probiotic is rich in lactobacilli and oxidants. Origins of this product can be found in Nord Caucasus.
During fermentation, changes in the composition of nutrients and ingredients occur. Lactose is broken down to acid lactic bacteria. During fermentation, changes in the composition of nutrients and other ingredients occur.
As a result of fermentation remains a small quantity of lactose in kefir, in this case, people with lactose intolerance can easily tolerate kefir. Kefir contains around 110 calories per 100gr of the product.
The number of bacteria present in this beverage is important, we can find in kefir Lactobacillus acidophillus, Bifido bacteria, Lactobacillus bulgaricus and some Leunostoc species.
The fermented milk products have a slower intestinal transit than the milk, so are able to improve lactose digestion. Kefir is also rich in antioxidants. Look for a good, organic version in your local naturist food shop.
Sauerkraut and pickles
German Sauerkraut is, in fact, cut cabbage fermented by various acid bacteria. The distinctive sour flavor result from lactic acid and fermentation, the name of the product in English is simply sour cabbage.
Several health benefits of sauerkraut are including its ability to increase your digestive health, boost your circulation, protect your heart health, offer you quick energy, stimulate your immune system, strengthen your bones, reduce your bad cholesterol levels, decrease inflammation, protect against certain forms of cancer, and even improve your vision and skin health.
Calories in sauerkraut are very low, only 27 calories per 100gr of the product. Many people are now associating sauerkraut with Eastern European countries and Germany but nowadays become an international favorite.
The fermentation process of sauerkraut is similar to the process of making Kimchi or pickles, meaning that heat is not applied during the process because heat will kill the bacteria that makes the fermentation process possible.
The fermentation process of sauerkraut is similar to the process of making Kimchi or pickles, in this case, heat is not applied during the process, as this will kill the bacteria that makes the fermentation process possible.
An Asian product, Kimchi is very spicy and is a kind of pickled sauerkraut, typically noticed in Korean meals.
This spiced cabbage is a good source of benefic bacteria, also is offering beta-carotene, calcium, iron and vitamin A, C, B. One of delicious probiotic food, Kimchi offer to your diet only 200 calories in 760 grams of product.
The red fermented cabbage spicy dish—made with a mix of garlic, salt, vinegar, chili peppers, and other spices—is served at every meal in Korean menu, either alone or mixed with rice for example. And it’s part of a low-fat diet that decrease the obesity in Korea.
This probiotic drink has been used for centuries and is used for its properties to increase your energy, enhance your well being and maybe help you lose weight.
Kombucha tea is a fermented drink made from a mix of tea, sugar, bacteria and yeast. Sometimes referred to as Kombucha mushroom tea, Kombucha is not at all a “mushroom”, in fact it’s a colony made of bacteria and yeast, allowing the mix to ferment.
The resulting liquid contains vinegar, B vitamins and a range of chemical compounds. Users are saying that Kombucha tea can stimulate the immune system, prevent cancer, and sometimes improve digestion and liver function.
However, there’s no scientific evidence to support these benefits. In fact, British researchers from “Science Institute London” have been report different effects, such as stomach upset, infections and allergic reactions.
Kombucha tea contains only 30 calories per serving, but the use of it as probiotic must involve also the medical advice of your medicine.
A great substitute for meat like is tofu; tempeh is a fermented, probiotic-rich grain, original from Indonesia, made from soy beans.
A great source of vitamin B12, this vegan food can be sautéed, baked or eaten crumbled. If is prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for diet.
Tempeh is made from soybeans, but it is a whole soybean product with different characteristics and textures.
Tempeh passes through a fermentation process and is an aliment with high content of proteins, fibers and some vitamins. The texture is firm, not soft like tofu and the flavor increase by time. If you’ve never tried tempeh, you can find it at most health food stores (it’s refrigerated).
Incorporate this soy product into your recipes by crumbling it up and adding it to soups, salads, casseroles, or pasta sauces. Tempeh adds a chewy consistency to your dishes, a great taste and offer extra protein and fiber.
The consumption of tempeh has many benefits, grace on his nutrients, and is a good choice as probiotic food. Tempeh has only 320 calories per portion.
Miso is one of traditional Japanese food, commonly used in macrobiotic cooking as a digestive help. Usually is made from fermented rye, beans, rice or barley. If you add a tablespoon of Miso to a cup of hot water will get an excellent, fast done probiotic-rich soup, full of lactobacilli and bifida bacteria.
This probiotic food contains millions of microorganisms identical to benefic bacteria that populated your internal digestive system. These small micro-organisms are growing while Miso is fermentation and this process last for few days until maybe a year.
The fermentation process length is increasing the flavor of Miso and contributes to growing the number of probiotic bacteria inside.
Miso is a nutritional food rich in carbohydrates and B-vitamin complex, containing also minerals like calcium, cooper, magnesium, and iron. More rich in calories, Miso provide 545 calories per cup.
Usually, people avoid cheese, because of caloric danger to their diet. However, in small quantities, is acceptable to introduce some cheese specialties on your meals. Cheddar, Gouda or Mozzarella, you can find each of these varieties as a probiotic cheese.
Any cheese that has been aged, and not heat treated after that aging, will contain the beneficial lactic acid bacteria. These lactic acid bacteria are good for people’s digestion and most probiotics come from this family of bacteria.
One slice of cheddar cheese contains 112 calories, same slice of mozzarella is equal to 85 calories, and Gouda adds 97 calories for one slice.
Producers or manufacturers are also adding well known probiotics to their cheese, during or after the cheese is processed. . In this manner, you get the good lactic acid bacteria and probiotic effect.
Through human history we have got all the probiotics necessary, just by eating naturally fermented dairy products. There actually isn’t any need to add probiotics to cheeses.
Only for personal diet should avoid fat cheeses, as Cheddar, Emmental, Gruyere, because of their high percentage of fat and calories.
New research published in the “International Journal of Food Microbiology” induces the idea that olives can be used as a source of probiotics in our diets.
The scientists are suggesting that there it the possibility to use olives and bacteria present in the fermentation process, to introduce these good micro-organisms to our bodies.
Due to their high fiber and antioxidant levels, olives may be used to deliver probiotics to the people. In this case, they could be classified as a probiotic food.
There is also the possibility of several therapeutic use therapeutic uses, indicating that several of the bacteria present during the fermentation process have the ability to inhibit the spreading of dangerous Helicobacter pylori, a common human pathogen that is resistant to a large number of antibiotics.
This shows a potential for probiotics to be used as an alternative to antibiotics. The use of olives as a source of probiotics can be preferred of those who are unable to eat dairy due to intolerances or those don’t enjoy any milk (animal) product, as vegetarians. More of that, olives has only 5 calories for one medium olive.
Life situations have shown that obese people have different intestinal bacteria than slim people, and from point of view of weight, most of people do not have the perfect balance of good and bad bacteria in their digestive system.
This imbalance can deeply influence your health in many ways, and can even contribute to overweight and increase the difficulty in shedding excess weight.
The probiotics play a role in helping numerous bodily functions, such as: digestion and processing of carbohydrates, producing of vitamins, absorbing minerals, elimination of body toxins.
The result of excess of bad bacteria in your gut, it can manifest in many ways, such as gas and bloating, fatigue, nausea, headaches, constipation or diarrhea.
You will also observe that, despite a healthy diet and exercise, you will have difficulty of shedding weight. In the past, people used to eat fermented foods like yogurt, kefir and sour meals like sauerkraut to support their digestive health, as these foods are rich in naturally beneficial bacteria.
Probiotic supplements provide many health benefits. People who are taking probiotics confess that these great products can help bad digestion and maintain a healthy stomach.
Some probiotics can also help eczema and vaginal and urinary infections, and they can help prevent or lower your chances of influenza or seasonal flu. Probiotics are not perfect for everyone.
There are many different strains of probiotics, each of them having its own power. If you’re having stomach issues (like an upset stomach from an illness, from antibiotics or from traveling), look for the probiotics that contain lactobacillus acidophilus, lactobacillus GC.
These can be found in your local food store, drugstore and in yogurt you can purchase from your supermarket or your grocery store.
If you suffer from eczema, studies have shown that taking a probiotic that contains lactobacillus acidophilus can help, especially in children.
If you want to avoid getting colds and the flu, just supplement your diet with probiotic strains from lactobacillus acidophilus, lactobacillus casei, or bifida bacterium lactis.
This is still the best choice to optimal digestive health, as long as you eat the traditionally made meal, natural products, and unpasteurized versions.
Other healthy and less caloric foods are: Lassi (Indian yogurt), fermented milk, picked vegetables (eggplant, cucumbers, onion, cabbage, carrots), fermented soya.
If you feel bored of old and well known probiotic products, here is the moment of discovery new interesting and tasty products. Some traditional dairy products are popular in their region, but almost unknown outside their specific location.
I can suggest here the wonderful Turkish beverage names Ayran. This product is a low caloric drink, made by yogurt and cold water, with a pinch of salt.
Kumis is very popular in Central Asia, similar to kefir but made by mare’s milk, raw, unpasteurized. During fermentation, the lactobacilli transformed the milk, yeasts turn into a low alcoholic carbonated drink.
Among the large number of different health benefits that we get from our daily probiotics intake, probiotics and weight loss have a real connection.
One of the issues you must face is that you need the best and most effective probiotics for weight loss so is better to buy it from health food shop, where you can find several products. If you want to use probiotics to lose weight is better to add a healthy diet and exercise.
This is one of the reasons that probiotic supplements, beside natural raw food rich in probiotics, may offer the best solutions for weight loss.
This way you can be sure that you are taking the beneficial strains that can help you lose weight.
This does not mean that other strains of probiotics are worthless (because they have obvious health benefits) but it would ensure that you are getting those probiotics that help you to reach your target.