Protein pacing involves consuming protein at regular intervals throughout the day, while intermittent fasting alternates between fasting and eating periods. A recent study suggests that combining these two approaches may lead to superior weight loss and better gut health and metabolic responses compared to a simple calorie-restricted diet. While this novel diet approach showed significant benefits, the study was small, and more research on this type of diet is needed. Experts recommend prioritizing a healthy gut microbiome and seeking personalized weight management advice from licensed doctors or dietitians.
A recent study published in Nature Communications looked at the effects of two low-calorie diets on the gut microbiome and metabolomic profiles of individuals with overweight or obesity. The study built upon data from a small trial that compared a simple caloric restriction approach to a unique regimen combining intermittent fasting and protein pacing. Both diet approaches led to significant changes, but the intermittent fasting and protein pacing group showed greater reductions in body fat, weight, and desire to eat.
The study involved 41 overweight or obese individuals who were randomly assigned to follow either a continuous caloric restriction diet or an intermittent fasting and protein-pacing diet for 8 weeks. Both diets reduced participants’ total fat, carbohydrate, sodium, sugar, and calorie intake by approximately 40%. The intermittent fasting and protein pacing diet involved specific meal spacing and protein intake, leading to significant reductions in sugar while increasing dietary fiber and protein.
Participants in the intermittent fasting and protein pacing group experienced notable improvements in gastrointestinal symptoms, shifts in gut microbiota, and increased amino acid metabolites favoring fat oxidation and weight loss. These outcomes suggest that this diet approach could offer significant weight management advantages and promote overall gut and metabolic health. The researchers noted that the intermittent fasting and protein pacing diet led to an increase in gut bacteria associated with fat loss and improved metabolic health.
Overall, the study highlights the potential benefits of combined intermittent fasting and protein-pacing dietary interventions for healthy weight management and improved overall health outcomes. While the long-term practicality and safety of this particular diet approach are not well-explored, further research may help shape future precision nutrition recommendations. It is essential to consider individual differences and seek guidance from healthcare professionals when embarking on a weight loss journey for optimal results.
