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The List Of 20 Foods That Help Losing weight

The List Of 20 Foods That Help Losing weight

Foods Help Losing weight

To lose weight, we must pay special attention to our diet. In most cases it is more a question of what not to eat. But in this article we will talk more beneficial foods for your intestines, which improve digestion and promote weight loss.

When it comes to weight control, we put all the emphasis on a healthy, balanced diet, proper hydration and regular physical activity. According to recent studies, there is an element that plays an essential role in making and weight loss: intestinal microbiota or gut flora.

What is the role of the gut microbiota?

The intestinal microbiota comprises all bacteria and microorganisms living in our digestive tract, not just in our intestines. It consists of over 500 different species of bacteria, with a total of 100,000 billion bacteria, and weighs over 2 kilograms. According to an article published in 1972 in the American Journal of Clinical Nutrition, this number would be 10 times greater than the number of human cells.

The proper functioning of the intestinal microbiota is based on the balance between the different species. Their role is to digest certain components of our food and produce vitamins and nutrients the body needs.

Furthermore, these bacteria provide an important immune role, since they stick to the walls of the intestines and thus prevent harmful bacteria to anchor it and multiply. They also have the ability to modify the pH of the intestine and secrete bactericidal substances which eliminate and prevent the spread of pathogens. Their protective role is not limited to external agents and bacteria, it also includes toxins and toxic substances from the intestine itself.

Thus, any imbalance or modification of gut microbiota that hinder its functioning and reduces the quality of digestion, causing an accumulation of toxins in the body, promotes digestive problems and leads to the accumulation of fat.

How gut microbiota affects the intestinal microbiota on weight gain?

According to a recent study from the University of Washington Medical School, and whose results were published in the journal Science, diversity and balance between different intestinal microbiota bacterial species play an important role in regulating weight.

The study was conducted on two groups of mice with sterilized intestines and who followed the same diet. The only difference was that the first group had received bacteria from the microbiota of lean people, while the second was injected with bacteria from the intestinal flora of obese people. The results showed that the first group of mice had less weight than the second.

To further demonstrate this correlation between the intestinal microbiota and the weight gain, the researchers locked the two groups in the same cage so they can exchange their bacteria by consuming their feces, in addition to food. Ten days later, the obese mice had developed the same metabolic characteristics as lean mice, whereas in the past, no change was recorded.

To further deepen the study and understanding of the effect of diet on the intestinal flora, thus the weight gain, the authors of this study have submitted the two groups of mice to two schemes representing two types of recent food : a healthy diet rich in fiber and low in fat, and an unhealthy diet high in fat and low in fiber.

In the first case, the obese mice developed good intestinal bacteria and their altered metabolism. In the second case, they could not acquire these bacteria, and thin mouse could not preserve these bacteria that protect against weight gain.

How to enhance a good balance of the intestinal microbiota?

To better feed your good intestinal bacteria, maintain balance and prevent weight gain, simply add 1-3 servings of prebiotics (food nourishing the intestinal flora), and / or probiotics (live micro-organisms or food containing this microorganism such as bacteria) in your daily diet.

The 20 best natural prebiotics:

  • Raw garlic
  • Raw leek
  • The raw asparagus
  • Dandelion flood
  • onion
  • chicory
  • The banana
  • Beans
  • Jerusalem artichoke
  • Wheat bran

  • kefir
  • Kombucha (sweet fermented drink, available for sale online)
  • Goat yogurt without sugar, or non-dairy yogurt coconut
  • The cheese made from raw goat milk
  • The sauerkraut
  • Non-pasteurized pickles
  • Non-pasteurized vegetables
  • The olives
  • Kimchi (spicy Korean dish)
  • Tempeh or natto (derived from 'real' soybeans, available in health food shops)