Mixed
Supplementing with 40g/day of Resistant Starch (Type 2) for 8 weeks facilitates significant weight loss and improves insulin sensitivity in individuals with overweight or obesity by reshaping gut microbiota to increase Bifidobacterium adolescentis and alter bile acid profiles.
To lose weight using resistant starch, take 40 grams daily (split into two 20g doses) mixed with water, drinking it 10-15 minutes before your main meals. This must replace other calories in your diet to maintain energy balance, not be added on top. Stick to this for at least 8 weeks to see significant results, as the mechanism relies on gut bacteria adaptation.
Here, we show that RS supplementation for 8 weeks can help to achieve weight loss (mean −2.8 kg) and improve insulin resistance in individuals with excess body weight. The benefits of RS are associated with changes in gut microbiota composition.
Why this rating
Randomized placebo-controlled crossover trial with mechanistic validation in mice, though sample size is modest (n=37).
Source
Resistant starch intake facilitates weight loss in humans by reshaping the gut microbiota
Huating Li et al. · Nature Metabolism · 2024
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