Phoenix, Arizona – A recent study conducted at Arizona State University has revealed the benefits of combining protein pacing and intermittent fasting for gut health, weight loss, and metabolic responses. The study included 27 women and 14 men who were overweight or obese, divided into two groups to compare the effects of different dietary plans.
One group followed a traditional heart-healthy, calorie-restricted diet, while the other group incorporated intermittent fasting and protein pacing into their meal plan. Over an eight-week period, researchers monitored changes in weight, body composition, gut bacteria, and metabolic health in both groups.
Participants following the intermittent fasting and protein-pacing diet experienced significant improvements, including reduced gut symptoms, increased beneficial gut bacteria, weight loss, and body fat reduction. This group saw an average weight loss of 8.81%, compared to just 5.4% for those on the calorie-restricted diet.
The study, published in the journal Nature Communications, highlighted how intermittent fasting can lead to positive changes in gut microbes associated with a lean body type and improved health. Additionally, higher levels of proteins linked to weight loss were found in the blood of participants following the intermittent fasting protocol.
Lead investigator Karen Sweazea emphasized the importance of a healthy gut microbiome in managing obesity and metabolic diseases. Disruptions in gut bacteria can lead to inflammation, insulin resistance, and weight gain, underscoring the critical role of gut health in preventing and managing metabolic disorders.
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. However, research has also raised concerns about potential drawbacks, such as an increased risk of cardiovascular disease when limiting eating to a short window each day.
Experts caution that intermittent fasting may not be suitable for everyone, especially those with certain medical conditions like diabetes, kidney stones, or gastroesophageal reflux. Consulting a healthcare provider before starting an intermittent fasting plan is recommended to ensure safety and effectiveness.