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Practice protein pacing — Spread your protein intake evenly Intermittent fasting (restricting food to certain times throughout the day) is better for gut health, weight loss, and metabolic response than simply restricting calories. According to a new study from Arizona State University.
Twenty-seven overweight or obese women and 14 men were split into two groups: one group followed a heart-healthy calorie-restricted diet, while the other followed a calorie-restriction plan that incorporated intermittent fasting and protein pacing.
Both groups were monitored over eight weeks for changes in weight, body composition, gut bacteria and metabolic health.
Participants who participated in intermittent fasting and a protein-paced diet experienced significant reductions in gut symptoms, increased beneficial bacteria in their gut, lost weight, and lost more body fat.
The fasting/paced diet group lost an average of 8.81% of their starting body weight, while the calorie-restricted diet group lost an average of only 5.4%. The calorie-restricted group also received bad news when it came to their metabolic health.
As part of the survey results, Published last week in the journal Nature CommunicationsResearchers found that intermittent fasting protocols increase beneficial gut bacteria that are linked to leaner body mass and improved health, while also increasing blood protein levels that lead to weight loss.
“A healthy gut microbiome is essential for overall health, especially in managing obesity and metabolic disease,” said lead researcher Karen Swierzy of Arizona State University.
“Gut bacteria influence how we store fat, balance blood sugar levels, and respond to hormones that make us feel hungry and full,” she continued. “Distortion of the gut microbiome can lead to increased inflammation, insulin resistance, and weight gain, highlighting the important role of gut health in preventing and managing metabolic disorders.”
Intermittent fasting has been linked to weight loss, lowering the risk of type 2 diabetes and heart disease, reducing inflammation and improving immune function, but research has cast doubt on the efficacy of intermittent fasting.
According to a recent major study: People who restrict their diet People who eat less than eight hours a day are more likely to die from cardiovascular disease than those who eat more than 12 to 16 hours a day. Medical experts warn Intermittent fasting is not for everyone.
If you have diabetes, kidney stones, gastroesophageal reflux disease, or any other medical condition, consult your doctor before beginning any intermittent fasting plan.
