How to Get the Most out of Your Weight Loss Probiotics
MenoLabs News | 5
Many people think that weight loss probiotic supplements have secret magic in them that makes excess pounds melt away like butter, but this isn't the case. The fact is, probiotic supplements only work well if you treat them right. Without certain nutrients and proper conditions, your probiotics may not even have the chance to do their job.
So, what can you do to ensure that you're getting the most bang for your buck out of your probiotics?
1. Take Your Probiotics With The Right Foods
Probiotics are a form of good bacteria, and what bacteria need above anything else are nutrients. Probiotics are not as effective without the proper nutrients to help stimulate their growth and health in the gut. So what nutrients do probiotics need? The key player in probiotic health is fiber. Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed probiotics.
But how does fiber help probiotic health? There are two types of fibers that the body needs: soluble and insoluble fibers. Soluble fibers are fibers that easily dissolve in water and turn into a gel-like substance that aids digestion in a number of ways. It can help improve your body's blood glucose levels and may help lower the risk of diabetes.
Insoluble fibers are fibers that do not dissolve in water. These fibers pass through your digestive tract and help soften stool so that waste can pass through your body easier. These fibers primarily help improve and maintain regularity, but they also help support insulin sensitivity, which also decreases the risk of developing diabetes.
When combined with probiotics, both of these fiber types help properly extract nutrients from food and expel waste from the body with more ease. Both of these fibers are necessary for probiotics to function properly and help prevent excess fats from being stored during a weight loss regimen.
So, with this in mind, what are some fiber-rich foods you should try to incorporate into your diet?
Grains, especially whole grains, are rich in fiber. Whole grains are grains that possess three primary components: bran, endosperm, and germ. The bran is the outer layer of grains and is the part with the most fiber, as well as B vitamins and minerals. The endosperm is the middle layer, which is a starchy carbohydrate. It has some proteins, as well as vitamins and minerals like B vitamins and iron. The germ is the core of the grain, and it's packed with nutrients like B vitamins, Vitamin E, and healthy fats.
So why are whole grains a better source of fiber in the grain umbrella? Unlike whole grains, refined grains only have an endosperm. Refined grains cannot provide you with the full breadth of vitamins, nutrients, and fibers that a balanced diet requires. Some fiber-rich grains include barley, buckwheat, and rye, which are ingredients usually used in certain bread products. Roughly 2 grams of these grains can give you 10 percent and more of your recommended daily fiber intake. A few other sources of fiber that may be a bit easier to incorporate into your diet are things like oats, quinoa, and brown rice. While 1 gram of these grains may produce less than 10 percent of your daily value, they can still help contribute to a balanced diet.
Fruits, Vegetables, and Legumes
Fruits, vegetables, and legumes contain most of their fibers in their skins, with some exceptions. Both soluble and insoluble fibers can be found in different fruits, vegetables, and legumes. It's important to note that fruits, vegetables, and legumes that are safe to consume with the skins on should be eaten as such. These include foods like apples, pears, tomatoes, and so on, have skins that can be sources of fiber.
What fruits are good sources of fiber? Avocados are a great source of fiber. One avocado tends to be between 100 and 150 grams, and it can give you around 10 grams of fiber. Another fiber-rich fruit is a pear. One medium-sized pear can have between 4 to 5 grams of fiber. Other fruits to consider incorporating into your diet are apples, raspberries, bananas, and blackberries.
Vegetables and legumes are similar to fruits. They both can have soluble and insoluble fibers within them, depending on what type of vegetable or legume it is. Additionally, they are also full of nutrients and essential vitamins, the same as fruits. So, what vegetables and legumes have higher fiber content?
Artichokes are one of the higher listed items on the fiber chart. A medium artichoke, which tends to be around 120 grams, can give you up to 10 grams of fiber. Black beans are also a great source of fiber. Just one cup can have up to 15 grams of fiber. It's important to remember that if you're going to incorporate any of the above into your diet, you should gradually increase your intake, this will offer you more health benefits and help reduce side effects like bloating and gas.
The Institute of Medicine’s Guidelines recommends that women consume 25 grams of fiber per day for a balanced diet. So you have room to pick and choose what kinds of foods you want to eat on a daily basis and incorporate them easily into your diet.
2. Drink Water
Let's suppose you take your probiotics in the morning with your breakfast. Breakfast is a fiber-rich meal of oatmeal, fresh berries, perhaps some sprouted grain toast, and the day's first cup of coffee. You may think that you're giving your probiotics the right conditions to work with. Still, even a good breakfast may not be enough to help probiotics metabolize.
Why? When we wake up in the morning our body is taking time to wake up too, this means that certain processes are moving at a slower pace. This includes your body's metabolism. So, what can you do to help increase your metabolism in the morning and help out your probiotic supplements?
Drinking water can help stimulate your metabolism. Water helps your body metabolize stored fat into energy. In fact, some studies have shown that even slight dehydration can have lower your metabolism fairly significantly. So, by drinking a healthy amount of water each day, you can help lower the amount of stored fat in your body.
Drinking water also has a secondary effect that can aid you in your weight loss journey. Water has been shown to act as an appetite suppressant. Drinking water before meals and with meals can make you feel fuller and help prevent you from overeating.
So, if you want to stay on track with your weight loss goals, stay hydrated. Have a glass of water with your meals. It's recommended that women drink around 8 eight-ounce glasses of water a day. This works out to roughly half a gallon (or 2 liters) of water.
3. Avoid Mixing Medications
One of the biggest mistakes people make when taking probiotics is to take them with other medications that can harm the bacteria. This specifically applies to antibiotics. Probiotics are meant to supply bacteria to the gut, whereas antibiotics are designed to kill bacteria in the system, both good and bad.
If you have to take antibiotic medication to treat certain illnesses like cases of flu, viruses, and respiratory problems, then take antibiotics at least 2 hours before or after you take probiotics. This will ensure that the antibiotics don’t have the time to kill the probiotics in your system, as one will have entered the bloodstream long before the other is taken.
Weight loss is a process. It takes time and effort, but if you take the initiative to take the right steps, then it won't feel like a struggle. Eat well, stay active, take care of your body, and remember to talk to your doctor for the best care and results.