How intermittent fasting, protein pacing can lead to weight loss, better gut health

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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.

As part of the findings, published last week in the journal Nature Communications, the researchers determined that the intermittent fasting protocol increases beneficial gut microbes tied to a lean body type and better health while raising the levels of proteins in the blood linked to weight loss.

“A healthy gut microbiome is essential for overall health, particularly in managing obesity and metabolic diseases,” said Karen Sweazea, the ASU principal study investigator.

“The gut bacteria influence how we store fat, balance glucose levels and respond to hormones that make us feel hungry or full,” she continued. “Disruptions in the gut microbiota can lead to increased inflammation, insulin resistance and weight gain, underscoring the critical role of gut health in preventing and managing metabolic disorders.”

Intermittent fasting has been associated with weight loss, a lower risk of Type 2 diabetes and heart disease, less inflammation, and improved immune function. But research has also cast doubt on its purported benefits.

One recent major study found that those who limit their eating to a window less than eight hours a day are more likely to die from cardiovascular disease than people who eat over 12-16 hours a day. Medical experts also warn that intermittent fasting is not for everyone.

Consult your doctor if you have diabetes, kidney stones, gastroesophageal reflux, or other medical conditions before beginning an intermittent fasting plan.