A Probiotic Diet Helped One Woman Lose 101 Pounds: Here’s How You Can Lose Weight Too
Follow this gut-healthy plan to lose weight, prevent diabetes and more!
We’ve all been hearing a ton about the tiny bacteria in our guts that are responsible for everything from digestion to sleep quality. Turns out, nourishing the gut microbiome is also critical for those of us aiming to lose a few pounds. That’s why so many women, including 101-pound slimmer Debbie Goodrich Hoffman, are turning to probiotic diets to help them whittle their waists and feel their best. Want to get in on the plan? Keep reading for more of Debbie’s inspiring story and how you can start your own probiotic diet for weight loss.
How probiotic diets work weight loss magic
The human gut contains trillions of bacteria — some good, some bad. Probiotics, whether from supplements or fermented food like yogurt, introduce more good bacteria into our system to help the good guys flourish. And when they flourish, we flourish. In one Scientific Reports study, folks given a daily probiotic supplement melted as much as three times more fat than those who skipped out. Other studies show that insulin resistance, triglycerides and cholesterol all come down, too.
Debbie’s go-to supplement contains probiotics plus prebiotics and postbiotics. Why? Prebiotics are fibers that “‘feed” good bacteria to further boost numbers. As for postbiotics, Yale-trained nutrition expert Steven Gundry, MD, notes, “The science is dramatically new.” Postbiotics are compounds released as good bacteria break down prebiotics. Postbiotics then communicate with our cells, brain and DNA. It’s how good bacteria work magic. “In weeks, pain goes away, heartburn goes away. Autoimmune diseases can go away,” says Dr. Gundry. Research in the journal Nutrients even hints that fat loss spikes by 1,200 percent!
A daily serving of probiotic-rich yogurt plus lots of prebiotic fiber revs postbiotic production. You can also take a “triple” supplement to enhance the process, say experts. Debbie used Axis Trebiotic. A more budget-friendly alternative: Dr. Ohhira’s Probiotics.
How Debbie discovered a probiotic diet
“I don’t want to live the rest of my life like this,” whispered Debbie Goodrich Hoffman, shifting uncomfortably in her chair. Months before, she’d chaperoned a field trip for her granddaughter’s middle school class; the long bus ride and damp day had caused her joint issues to flare—and there’d been little improvement since. Now the New York nurse was on disability, barely able to walk. “Should we try a different doctor?” asked her husband, Steven. Debbie tried to muster a smile. She wanted to stay positive, yet she knew what any doctor would say: At 270 pounds, she needed to lose weight to allow her body to heal. And she’d been trying and failing to slim down for decades…
Days dragged on. Debbie ate healthier meals with no results. Browsing the internet for help, she saw only the same-old plans. They’ve all stopped working for me, she thought. In college, she’d gained and crashed off 50 pounds. The pattern then repeated over and over, with each ride on the diet roller coaster less effective than the last. All the while, her cravings for pizza, subs and sweets grew stronger. By Debbie’s third pregnancy, she gained 100 pounds and felt the first twinges in her joints. As the twinges became excruciating, she was diagnosed with rheumatoid arthritis and a condition called scleroderma. Heavy-duty meds, cortisol shots and surgeries had kept it mostly in check — until now.
“Hi, Mom,” said Debbie’s daughter Sarah, who’d stopped by to check on her. Glancing at her mom’s computer, she asked, “Are you starting a diet?” Debbie shrugged. “Well, I’m starting one,” said Sarah. “I’m sick and tired of being sick and tired.” She began describing a challenge she’d heard about with healthy meals and probiotic supplements. It was endorsed by famous athletes. I hope she’s not wasting too much money, thought Debbie.
Fast-forward three months: Sarah had lost 50 pounds. “Do you want to try it, Mom?” Sarah asked. Debbie looked at her glowing daughter. She had never wanted to try a diet more…
Debbie’s probiotic diet begins
with some fruit and healthy fat. To boost the effect of probiotics on the regimen, she could add a fiber supplement or get a ‘prebiotic’ starch from options like beans or potatoes. Sarah gave her a sample menu. I’ll follow it exactly so there’s less to figure out, she thought. “Prep as much in advance as you can. Then healthy meals are easy to throw together,” Sarah suggested. So Debbie got a week’s worth of veggies and chicken ready.
The next day, Debbie dug into simple fare: eggs, an apple with nut butter, chicken-topped salad, hummus, a stir-fry. She took her supplements, including vitamins and a probiotic. She’d eaten similar meals on other plans, but the probiotic was new. “I thought they were just for bloat,” she said to Sarah after several days. “But taking them makes me feel so good!” Debbie had more energy and less hunger than on any other diet. “Even my pain is better,” she marveled. Down a quick 11 pounds, she realized: It’s working!
Probiotic magic
Debbie’s confidence grew with each meal she made, from trendy burrito bowls to old-fashioned roast dinners. Her husband and son-in-law started the program, and it put a huge smile on her face as they all got healthier together. Down about 45 pounds, she went to buy a dress for a pal’s wedding, and found she was suddenly too small for plus sizes. “I wore a size 14 and got so many compliments,” she says. “It was a joyful day!”
Did Debbie face setbacks? Like many of us, she gained early in the pandemic. At first panicked, she shares, “I heard people talking about a new kind of probiotic that led to increased weight loss.” Debbie added “tri-biotics” to her regimen — a powder to mix into drinks or food. The powder contained probiotics and special compounds to turbocharge them. She also began walking daily. “I lost 16 pounds very quickly.” She turned her backslide around and continued toward her goal.
Debbie now, 101 pounds slimmer and full of energy
Today, Debbie is down 101 pounds from her all-time high. She still takes her Axis Trebiotic and finds it a cinch to make healthy choices. “I eat ‘clean’ about 80% of the time, then give myself wiggle room for treats. My weight stays down and my joints are great. No more pain medication,” says Debbie, now 67, whose family lost a combined 447 pounds. “I’ve gone zip-lining and horseback riding. I’ve gotten my quality of life back. I feel better than I did 20 years ago!”
How to do a probiotic diet for weight loss
To get slim like Debbie, start with a daily dose of probiotics from yogurt or a supplement. Then go for lean protein and unlimited nonstarchy veggies (especially prebiotic-rich asparagus, Brussels sprouts, cauli-flower, greens and onions) at three meals and two small snacks a day; also add two servings of fiber-rich fruit, a little healthy fat and two optional servings of prebiotic-rich starch (beans, potatoes, quinoa) daily.
Breakfast
Eggs, any style, with veggies (such as onions and peppers), plus an optional serving of plain yogurt with berries.
Lunch
Top a large mixed veggie salad with cooked chicken, beans and/or quinoa and healthy dressing.
Dinner
Enjoy baked salmon, a side of asparagus and cauliflower or potato mashed with olive oil and coconut milk.
Bonus recipe: Healthy Buffalo Bites
A tasty snack with both probiotics and prebiotics. Makes 6 servings.
Ingredients:
- 1 head cauliflower, cut into florets
- 4 Tbs. olive oil, divided
- 1⁄2 cup almond flour
- 1 tsp. garlic salt
- 3⁄4 cup hot sauce
- Instructions:
- Toss florets with 2 Tbs. oil; dip in mix of flour and garlic salt.
- Bake at 425°F for 25 minutes.
- Mix hot sauce and 2 Tbs. oil; drizzle over florets.
- Bake 15 minutes more.
- Serve with Greek yogurt mixed with ranch seasoning.
For more on probiotics and health, check out these stories:
Best Gut-Healing Probiotics for Women Over 50
Walk Off the Weight Using Probiotics — Here’s How
Are Prebiotic Sodas Good for You? Top Doctors Weigh In
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
This article originally appeared in our print magazine.
A version of this article originally appeared in our print magazine, Woman’s World.
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