How intermittent fasting, protein pacing can lead to weight loss, better gut health
Practicing protein pacing — evenly spacing protein consumption throughout the day — and intermittent fasting — limiting eating to certain times — is better for gut health, weight loss, and metabolic responses than just restricting calories, a new Arizona State University study finds.
27 women and 14 men who were overweight or obese were divided into two groups: one ate a heart-healthy, calorie-restricted diet, while the other followed a calorie-restricted plan incorporating intermittent fasting and protein pacing.
Both groups were monitored over eight weeks for changes in their weight, body composition, gut bacteria, and metabolic health.
Participants following the intermittent fasting and protein-pacing diet significantly reduced their gut symptoms, increased their beneficial gut bacteria, lost more weight, and shed more body fat.
The fasting/pacing group dropped an average of 8.81% of their initial body weight while those on the calorie-restricted diet lost just 5.4% on average. The calorie-restricted group also received worse news about their metabolic health.
