Protein pacing involves consuming protein at regular intervals throughout the day, while intermittent fasting alternates between fasting and eating periods. 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, research on this type of diet is limited, and personalized advice from licensed doctors or dietitians is recommended.
A recent study published in Nature Communications investigated 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 randomized controlled trial comparing a simple caloric restriction diet to a unique regimen combining intermittent fasting and protein pacing. The intermittent fasting and protein pacing diet led to greater reductions in total body fat, visceral fat, weight, and desire to eat.
The intermittent fasting and protein pacing diet may significantly reduce gastrointestinal symptoms and promote gut microbes associated with a leaner body type. This diet may also increase beneficial proteins (cytokines) and amino acid byproducts in the blood linked to weight and fat loss. The study was funded by Isagenix International LLC, who provided the meal replacements, beverages, and supplements used in the trial.
Participants in the trial were randomly assigned to either a continuous calorie restriction diet or an intermittent fasting and protein-pacing diet. Both diets resulted in significant reductions in total fat, carbohydrate, sodium, sugar, and calorie intake. The intermittent fasting and protein pacing diet involved consuming 4-5 meals spaced 4 hours apart, each containing 25-50 grams of protein, and included a weekly modified fasting period. Both diets were matched for calorie intake and physical activity.
The intermittent fasting and protein pacing diet showed greater improvements in weight, fat mass, visceral fat mass, and desire to eat compared to the caloric restriction diet. Participants in the intermittent fasting and protein pacing group also experienced notable improvements in gastrointestinal symptoms and a shift in gut microbiota associated with improved metabolic health. The diet led to an increase in circulating amino acid metabolites favoring fat oxidation and cytokines linked to weight loss and inflammation.
While the intermittent fasting and protein pacing diet showed more significant benefits overall, the caloric restriction diet displayed an increase in metabolites associated with a longevity-related metabolic pathway. The study highlighted the importance of individualized dietary approaches for weight loss and gut health. Future research is needed to explore the long-term practicality and safety of combined intermittent fasting and protein-pacing diets, but these approaches may offer innovative strategies for healthy weight management and overall health outcomes.
