A study conducted at Arizona State University found that practicing protein pacing and intermittent fasting is more beneficial for gut health, weight loss, and metabolic responses than simply restricting calories. The study involved 27 women and 14 men who were overweight or obese, divided into two groups: one following a calorie-restricted diet and the other following a diet that included intermittent fasting and protein pacing. Both groups were monitored over eight weeks for changes in weight, body composition, gut bacteria, and metabolic health.
Participants following the intermittent fasting and protein-pacing diet experienced significant reductions in gut symptoms, increases in beneficial gut bacteria, weight loss, and body fat loss. The group following this diet dropped an average of 8.81% of their initial body weight, compared to the 5.4% lost by the calorie-restricted group. Additionally, the calorie-restricted group received worse news about their metabolic health. The researchers concluded that the intermittent fasting protocol increases beneficial gut microbes associated with a lean body type and overall better health, while also raising levels of proteins in the blood linked to weight loss.
Karen Sweazea, the principal study investigator at ASU, highlighted the importance of a healthy gut microbiome in managing obesity and metabolic diseases. The gut bacteria play a significant role in how we store fat, balance glucose levels, and respond to hunger and fullness hormones. Disruptions in the gut microbiota can lead to issues such as increased inflammation, insulin resistance, and weight gain, emphasizing the critical role of gut health in preventing and managing metabolic disorders.
While intermittent fasting has been linked to weight loss, reduced risk of Type 2 diabetes, heart disease, less inflammation, and improved immune function, some research has raised doubts about its benefits. A recent study found that individuals who limit their eating to a window shorter than eight hours a day may have a higher risk of dying from cardiovascular disease compared to those who eat over 12-16 hours a day. Medical experts caution that intermittent fasting may not be suitable for everyone, particularly those with certain medical conditions such as diabetes, kidney stones, or gastroesophageal reflux. It is important to consult a doctor before starting an intermittent fasting plan.
