- Protein boosting means consuming protein at regular intervals, while intermittent fasting involves alternating between periods of fasting and eating.
- A recent study suggests that combining these two approaches may lead to superior weight loss and better gut health and metabolic responses compared to a simple low-calorie diet.
- Although this new dietary approach showed significant benefits, this study was small and research on this type of diet is limited.
- Experts recommend prioritizing a healthy gut microbiome and seeking personalized weight management advice from doctors or registered dietitians.
A recent study published in
This study used data and samples from a small randomized controlled trial published in
The initial trial compared the benefits of two diets over 8 weeks: a simple calorie restriction approach versus a single diet combining intermittent fasting and protein stimulation.
Protein pacing involves eating protein at regular intervals throughout the day, while intermittent fasting alternates periods of fasting and eating.
The calorie restriction and intermittent fasting and protein boost diets produced significant changes, but the intermittent fasting and protein boost group showed greater reductions in total body fat, visceral fat, weight, and weight. desire to eat.
Contributing to the results of the original study, the new analysis suggests that the intermittent fasting and protein boost diet could significantly reduce gastrointestinal symptoms and promote gut microbes associated with a leaner body type.
Additionally, the intermittent fasting and protein boost diet may increase beneficial proteins (cytokines) and amino acid byproducts in the blood associated with weight and fat loss.
The study was funded by Isagenix International LLC, which provided the meal replacements, drinks and supplements used in the trial.
In this study, researchers at Arizona State University and their colleagues analyzed data from a clinical trial involving 41 people who were overweight or obese.
Participants were randomly assigned to follow one of two diets for 8 weeks: continuous calorie restriction or intermittent fasting and protein boosting.
The calorie restriction diet included mostly whole foods, while the intermittent fasting and protein boost diet combined intermittent fasting with protein boost, including whole foods and supplement shakes and bars.
Both diets reduced participants’ total fat, carbohydrate, sodium, sugar and calorie intake by approximately 40% from their baseline levels, resulting in an average deficit of 1,000 calories.
The intermittent fasting and protein boost diet involved 5 to 6 days of 4 meals per day for women and five meals per day for men, spaced 4 hours apart, each containing 25 to 50 grams of protein, and included a weekly meal of 36 to 60 hours. modified fasting period with 350 to 550 calories per day.
Compared to the calorie restriction diet, the intermittent fasting and protein boost diet significantly reduces sugar while increasing dietary fiber and protein.
Despite many differences, the diets were adequate in terms of calorie intake and calories burned through physical activity.
Participants reported their dietary intake daily, along with daily monitoring by researchers and weekly dietitian meetings.
Stool and blood samples were collected before, mid-intervention and post-intervention to assess the gut microbiome,
The study authors compared these markers between the two groups to identify any significant differences in response to the two diets.
The initial study reported that both groups saw significant improvements. However, the intermittent fasting and protein boost group saw greater improvements in their:
- weight
- total body fat
- visceral fat mass
- want to eat
- percentage of fat-free mass.
The current analysis revealed significant changes in gut response to both dietary interventions, which could help explain the observed weight management benefits of the intermittent fasting and protein boost diet.
Participants in the intermittent fasting and protein boost group experienced:
- notable improvements in gastrointestinal symptoms
- a more substantial change in the intestinal microbiota
- greater overall change from baseline compared to the calorie restriction group.
The researchers noted an increase in the number of specific gut bacteria in the intermittent fasting and protein boost group, especially Christensenelaceaewhich is associated with reduced visceral fat, improved fat oxidation, and improved metabolic health.
Additionally, intermittent fasting and protein boosting led to an increase in circulating amino acid metabolites promoting fat oxidation and cytokines linked to lipolysis (fat breakdown), weight loss, inflammation and the immune response.
Medical news today spoke with Eliza Whitaker, MS, RDN, registered dietitian and medical nutrition consultant at Dietitian Insights, who was not involved in the study and described the importance of the results of intermittent fasting and the protein diet.
“Increased amino acid-derived metabolites in the gut microbiome of participants following an intermittent fasting protein boost diet
While intermittent fasting and protein boosting showed more significant benefits overall, the calorie restriction diet notably showed an increase in metabolites associated with a metabolic pathway linked to longevity.
The study also found a correlation between the composition of individuals’ gut microbiome and their level of weight loss in response to dietary interventions.
MNT also spoke with Alexandra Filingeri, DCN, RDN, a registered dietitian and clinical nutrition doctor who was not involved in the study, about potential reasons why intermittent fasting and protein boosting led to superior health outcomes. intestinal and metabolic health.
She stated that “(b)acteria that reside in the human gastrointestinal tract produce bioactive metabolites known to influence health.”
Filingeri explained:
“The bacterial environment in the intestine changes depending on its specific intake. Essentially changing calorie intake, fiber source and amino acid availability can influence the type of bacteria present in our gut. In intermittent fasting and protein boosting, protein availability, meal spacing, and fasting windows have been shown to have a positive influence on microbial species.
Thomas M. Holland, MD, MS, physician-scientist at the RUSH Institute for Healthy Aging, Rush University System for Health, who was not involved in the study, provided additional information.
Holland noted that while it is difficult to determine precisely why the intermittent fasting and protein boost diet resulted in more significant beneficial results than the calorie restriction diet, “combining intermittent fasting and meal replacements with Protein drinks may be key factors.”
“Periods of intermittent food intake and the high protein content of the shakes likely promoted gut microbiome competition. Additionally, the fiber in shakes contributes to better blood sugar control, reduced cholesterol absorption (leading to lower LDL levels and improved cardiovascular health), and better overall gut health. , among other advantages.
–Thomas M. Holland, MD, MS
“This is not to say that calorie restriction alone is not beneficial; it just didn’t have as much impact,” he pointed out.
The study highlights differences in the gut microbiome and circular metabolites linked to dietary interventions that facilitate weight loss and changes in body composition. These findings could help shape future precision nutrition recommendations through larger, longer-term clinical studies.
Specifically, combined intermittent fasting and protein diet interventions may offer innovative approaches to achieving healthy weight management and improving overall health outcomes.
However, the long-term practicality and safety of this study’s particular approach to intermittent fasting and a high-protein diet are not well explored.
“When it comes to weight loss and gut health, it is essential to consider precision medicine and individual differences. Depending on body habits and starting goals, different diets will offer various benefits,” Holland said.
“Ultimately,” he emphasized, “a more diverse gut microbiome improves digestion and absorption of nutrients, which benefits overall health, including brain and cardiovascular health.”
Holland concluded that diet quantity and quality should be considered when losing weight, ideally with the guidance of a doctor or registered dietitian.