A recent study from Arizona State University reveals that combining protein pacing—distributing protein intake evenly throughout the day—with intermittent fasting—restricting eating to specific time periods—enhances gut health, weight loss, and metabolic responses more effectively than mere calorie restriction.
The study involved 27 women and 14 men who were either overweight or obese. They were split into two groups: one group followed a heart-healthy, calorie-restricted diet, while the other adhered to a calorie-restricted regimen that included intermittent fasting and protein pacing.
The findings showed that the group practicing intermittent fasting and protein pacing experienced significant improvements in gut health, including a reduction in gut symptoms and an increase in beneficial gut bacteria. Additionally, they achieved greater weight loss and fat reduction compared to the group on the calorie-restricted diet alone.
Both groups were observed over an eight-week period for changes in weight, body composition, gut microbiota, and metabolic health. The intermittent fasting and protein pacing group lost an average of 8.81% of their initial body weight, while the calorie-restricted group lost 5.4% on average. Furthermore, the calorie-restricted group exhibited less favorable changes in metabolic health.
Karen Sweazea, the principal investigator of the study at ASU, emphasized the importance of a healthy gut microbiome for overall health, particularly in managing obesity and metabolic diseases. She noted that gut bacteria play a crucial role in fat storage, glucose balance, and hormone responses related to hunger and satiety. Disruptions in the gut microbiota can lead to inflammation, insulin resistance, and weight gain, highlighting the importance of gut health in preventing and managing metabolic disorders.
The study, published in the journal Nature Communications, also found that intermittent fasting boosts beneficial gut microbes associated with a lean body type and better health, and increases blood proteins linked to weight loss.
While intermittent fasting has been linked to various health benefits, including weight loss, reduced risk of Type 2 diabetes and heart disease, decreased inflammation, and improved immune function, some research suggests potential risks. For instance, a recent study indicated that limiting eating to less than eight hours a day could increase the risk of cardiovascular disease compared to eating over a 12-16 hour period. Therefore, it is important to consult a doctor before starting an intermittent fasting regimen, especially for individuals with medical conditions such as diabetes, kidney stones, or gastroesophageal reflux.
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