Today, more and more Americans are trying to lose weight.According to a large-scale 18-year study of nearly 50,000 people published in the journal last year JAMA: Diabetes and Endocrinology, The number of adults over the age of 20 participating in the weight loss program jumped from 34.3% in 1999 to 42.2% in 2016. The shocking news, however, is that the study also pointed out that efforts are not working at all-no matter how weight loss strategies have been developed over time to take into account the latest science and research.
If you are one of countless Americans who have adopted a dedicated weight loss program and have not seen the desired results, whether it is through a diet or reducing calorie intake or trying full-fat ketones, the doctor says you still have hope . In fact, there is at least one targeted weight loss method that you should definitely try, and then consider giving up the excess weight permanently: Adjust your diet to keep your intestines healthy and orderly.
From a perspective point of view, it is important to know that your body actually lives in bacterial cells about ten times as many as human cells. They accumulate in your skin, mucous membranes, mouth, and entire digestive system. (Thank you that your cells are much larger than bacterial cells, otherwise you will look like a lot of “All these bacteria have important protective, structural and metabolic functions,”
For a long time, people have believed that bacteria in the gut have one main purpose: to help digest food, help you absorb the maximum amount of nutrients, and eliminate excess nutrients in the body. What actually happens is a more refined dance than most of us know. The specific balance of bacteria in the digestive tract is the determining factor that determines who enjoys a relaxed figure and who is trapped to reduce the same stubborn weight. Year by year.
“In most people, the microbiome is no longer a healthy place,” said Florence Comite, a clinical scientist at the Comite Center for Precision Medicine and Health in New York City. “This is unhealthy because our environment has changed. Our intestines are the largest organ in our body. It can be made public with the food we eat, the air we breathe and the fact that we take antibiotics and our entire structure has changed interactive.”
Worse, weight is not the only thing to bear when harmful bacteria grip the intestines. Harmful gut bacteria are associated with the development of leaky gut syndrome, in which case the toxins carried by gut bacteria can irritate your digestive tract. Once your digestive tract is sufficiently angry, micro-perforations will form, allowing these toxic substances to escape their boundaries and leak into the blood. This may lead to the development of chronic inflammation throughout the body, which in turn affects your metabolism. For gut health, the worst foods to avoid are foods that will further cause inflammation.
Ms. RD said: “On the other hand, processed foods with high sugar content, omega-6 fatty acids, excessive sodium and junk additives can cause inflammation.” “When inflammation is high, it will burden the immune system and make us It’s easier to get sick.” (For a complete list of the “most harmful foods to gut health”, please see here.)
So how to restore intestinal balance? For beginners, you need to exercise more. Padula said: “Studies have shown that athletes, especially marathon athletes, have higher levels of bacteria called Veronella in their intestines, especially after finishing the race, compared with people who are not exercising.” “Although you may not be a professional athlete, good exercise may increase various bacterial strains, thereby enhancing your endurance and helping you lose weight.”
You should also take steps to relax. Padula continued: “Stress affects gut health because stress directly changes the microbiome and increases intestinal inflammation.” “Some’bad’ types of bacteria increase under stress, while other’protective’ bacteria decrease. In addition, when under stress, the content of short-chain fatty acids produced by bacteria will also decrease.”
However, the only thing you can do is to restore the balance of the stomach and intestines and increase your chances of losing weight. That is to use the food it craves to nourish the stomach. To know what they are, keep reading Padula as we list them below.
He explained: “There are a lot of prebiotics and probiotic foods, they all contain fat-burning microbes, they can also enhance the microbiome and weight loss.” “Probiotic foods contain live bacterial strains, which can increase the beneficial bacteria in the digestive system. Prebiotic foods contain a variety of fibers, which can be used as food for beneficial bacteria. Both sources are designed to increase the number of bacteria in the intestines and improve the number of intestinal bacteria. Your microbiome.” For you, you should definitely avoid Foods, please pay attention to these 50 worst diet foods.
Padula said: “Fermentation is the process of using yeast and bacteria to preserve food.” “Fermented foods, such as yogurt, sauerkraut, pickles, sourdough and some cheeses are important sources of probiotics and therefore increase the number of bacteria in the microbiome. “
“These are a good source of prebiotic fiber called inulin, which helps good bacteria grow. Two bananas a day are enough to strengthen bacteria and reduce bloating.”
Green leafy vegetables
“Research has shown that leafy green vegetables such as spinach and kale have specific types of sugars that can stimulate the growth of healthy bacteria. They are an ideal source of fiber and nutrients such as vitamin C, vitamin K, and vitamin A.”
“For the colon to function optimally, it needs at least 25 grams of fiber per day. Unlike other refined carbohydrates (such as white bread and pasta), whole grains provide a lot of fiber. Bacteria in the intestine are the only bacteria that can break down. In this case, acid is produced to protect the intestines from harmful bacteria.”
“Polyphenols are powerful antioxidants found in plant foods. Some examples include tea, soybeans, peppers, sesame seeds and many other foods. These prebiotic foods maintain intestinal health by regulating the microbial balance of the intestines.” More suggestions for healthy living and eating, please don’t miss these 21 best healthy cooking tips of all time.