Protein Pacing Boosts Intermittent Fasting’s Effectiveness

Time-restricted eating has proven beneficial in several ways. A new study from Arizona State University (ASU) reveals that pairing it with a specific protein intake pattern can enhance weight loss and improve the gut microbiome.

Among diet trends, intermittent fasting is relatively easy to follow. It involves limiting calorie intake to a designated time frame. A common intermittent fasting pattern, for instance, allows eating only during an eight-hour window, such as from 1 pm to 9 pm, followed by fasting for the rest of the day.

The advantages of this eating pattern are becoming more apparent. Although a 2022 study found no weight-loss benefits of intermittent fasting compared to a traditional calorie-counting diet, several other studies highlight benefits beyond weight loss.

Previous Studies Highlight Additional Benefits of Intermittent Fasting

For example, a study last year demonstrated that intermittent fasting was a more effective weight-loss strategy than calorie restriction for individuals with type 2 diabetes.

Additionally, a 2023 mouse study suggested that intermittent fasting could help prevent sundowning, a circadian rhythm disruption seen in Alzheimer’s patients. Another study earlier this year showed that an intermittent fasting pattern of eating for five days and fasting for two days could protect against liver inflammation.

A new, albeit small, study from ASU has found that combining intermittent fasting with protein pacing offers additional benefits compared to time-restricted eating alone.

The researchers studied 27 women and 14 men who were overweight or obese. These participants were divided into two groups: one practiced intermittent fasting with protein pacing (IF-P), while the other followed a heart-healthy calorie-restricted diet. Men in the IF-P group consumed about 1,700-1,850 calories per day, and women consumed 1,350-1,500 calories daily. In the control group, men ate about 1,500 calories per day, and women consumed about 1,200 calories, keeping the caloric intakes relatively similar between groups.

Additionally, members of the IF-P group followed a protein-pacing eating style, defined by the researchers as “four meals per day, spaced every 4 hours, each containing 25–50 grams of protein.”

Greater Weight and Visceral Fat Loss in IF-P Group

After the eight-week study, the control group lost 5.4% of their body weight, while the IF-P group lost an average of 8.81%. Moreover, the IF-P group saw a significant reduction in visceral fat, losing 33% compared to just 14% in the control group. Visceral fat, located deep within the abdominal wall, is associated with increased risks of diabetes, stroke, and heart disease.

IF-P Group Shows Greater Weight Loss and Visceral Fat Reduction

Additionally, members of the IF-P group followed a protein-pacing eating style, defined by the researchers as “four meals per day, spaced every 4 hours, each containing 25–50 grams of protein.“

After the eight-week study, the control group lost 5.4% of their body weight, while the IF-P group lost an average of 8.81%.

Moreover, the IF-P group saw a significant reduction in visceral fat, losing 33% compared to just 14% in the control group. Visceral fat, located deep within the abdominal wall, is associated with increased risks of diabetes, stroke, and heart disease.

The study authors suggest that additional research into the relationship between protein pacing, intermittent fasting, and health is highly justified.

“By identifying changes in specific microbes, functional pathways, and associated metabolites, this research shows potential for personalized health strategies. We can better tailor nutritional plans to improve gut function and metabolic outcomes,” added Mohr.

Read the original article on: New Atlas

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