Do you want to lose weight? Do not focus on probiotics, but improve your health and your chances of losing weight with a prebiotic diet , rich in fiber and foods that support the intestinal action of probiotics to increase the good bacteria of the intestinal flora and guarantee us a flatter, greater stomach. regularity, and above all a more functioning and active metabolism.
This is what gastroenterologist   Bethany Doerfler  of Northwestern’s School of Medicine says:taking probiotics is not always a solution that leads to weight loss, while a diet based on some vegetables and cereals with a prebiotic effect is linked to lower weight. This is because the fibers of prebiotic foods lead to the production of fatty acids in the intestine that increase metabolism and reduce hunger by increasing a hormone known as GLP, a pro-glucagon peptide.
But what does the prebiotic diet consist of? Dr. Doerfler explains how to do it in three steps.

THE PREBIOTIC DIET TO LOSE WEIGHT:
1) Eat a portion of oats or barley a day: they are the richest cereals in insoluble fiber, which increase regularity and reduce intestinal swelling; 50-60 grams are enough in grains or flakes, or even oat or barley flour to make a nice slow-rising bread, such as barley bread to reduce cholesterol.
2) Eat one natural yogurt daily, regular or Greek. Yogurt provides the amount of probiotics that we actually need in the diet to only benefit from them.
3) Eat three to four servings of fresh fruit and three servings of vegetables:fruit is a real wonder for weight loss, and is very rich in prebiotic fibers. A 100-gram fruit should be taken for breakfast, lunch and dinner, and a portion of vegetables for lunch and breakfast plus a snack based on raw vegetables.

PREBIOTIC DIET: AN EXAMPLE
1) Breakfast: a glass of skimmed milk with 2 tablespoons of cottage cheese and a banana in pieces or other fruit of your choice, coffee and tea. Or 125 grams of natural fat-free yogurt or 150 grams of skimmed Greek yogurt with a fruit of your choice and two slices of toasted barley bread with 2 level teaspoons of honey with no added sugar.
2) Snack: 125 grams of yogurt, natural and fat free 3) Lunch: 60 grams of pasta with 250 grams of mixed vegetables, a tablespoon of olive oil, 100 grams of fruit of your choice.

Alternatively: 60 grams of oats in grains. Another alternative: 50 grams of pasta or rice (weighed raw) plus 50 grams of boiled legumes, a teaspoon of olive oil, 200 grams of mixed vegetables, 100 grams of fruit.
4) Snack : 100 grams of carrots in wedges with a spoonful of Greek yogurt, or cruditées of fennel, cucumbers, radishes and carrots or celery with a spoonful of peanut butter or almonds.
5) A serving of meat or fish or skimmed dairy or soy product o two eggs or twice a week raw or cooked ham or bresaola in a medium portion (50-60 grams) with 200 grams of mixed vegetables of your choice and a teaspoon of oil for seasoning. Aromatic herbs, a teaspoon of parmesan, spices, are free. A slice of barley bread. 100 grams of fruit of your choice.