Intermittent Fasting With Protein Pacing Better For Weight Loss

Marilia Chamon, registered nutritionist and gut health expert, explains:

He said there is a growing body of evidence supporting the use of protein pacing as an effective strategy for weight loss and metabolic health.

“Protein pacing — distributing protein intake evenly throughout the day — can help maintain muscle mass and promote satiety,” he says.

This can be a great way to lose weight as it usually makes you feel fuller for longer, reduces cravings and, in the long run, can contribute to muscle development.

There are several reasons why intermittent fasting and protein pacing can be a more effective weight loss tool than following a calorie deficit.

“Intermittent fasting promotes periods of low insulin levels, which can improve fat burning,” notes Chamon.

Also, as the study suggests, it can affect different types of gut bacteria.

“A diverse gut microbiome is associated with better digestive health, reduced inflammation, and improved metabolic function, all of which can contribute to weight loss,” Chamon explains.

There are also metabolic improvements to consider. This study found that intermittent fasting and protein pacing increased circulating metabolites (small molecules involved in metabolism) more than caloric intake.

Chamon says a healthy metabolism can improve the body’s ability to manage weight, process nutrients and reduce fat storage.

Kelsey Costa, a registered dietitian and scientific communicator at Examine, describes the combination of intermittent fasting and protein walking as a “synergistic” effect on weight loss.

“Participants in the intermittent fasting and protein group consumed more protein per day per kilogram of body weight than the control group,” he says.

“This may cause a significant energy deficit due to the protein’s thermogenic properties and its role in preserving lean muscle mass, burning more energy than fat.”

Costa says that a large difference in total protein intake may have had a greater impact on the results of the study than a separate period of protein intake.

He adds that intermittent fasting, in particular, can improve metabolic flexibility, allowing the body to switch more effectively between using carbohydrates and fats for energy.

“This can lead to more fat loss during fasting and may contribute to weight loss,” he explains.

On the other hand, Costa says that a single calorie restriction can result in a loss of fat, but also a significant loss of lean muscle mass, leading to a slower metabolism and higher body weight capacity once when normal eating habits are restored.

If protein pacing seems like the right weight loss tactic for you, you may be wondering how to get started.

“To effectively implement protein for weight loss, consider spacing meals every 3 to 5 hours and aim to spread your protein evenly throughout each meal,” advises Costa.

Specific protein goals are individualized based on factors such as weight, health status and physical activity levels, he says. You may want to look at how much protein you already consume and plan to increase it.

Foods that can be eaten include:

Chamon says it’s important to make sure your overall diet is balanced while still being high in protein.

“While you’re focusing on protein, make sure you’re also eating a balanced diet with plenty of vegetables, fruits, whole grains, and healthy fats to meet your nutritional needs,” she says. advise.

Costa agrees. He says you should focus on eating whole, minimally processed foods.

“Whole foods are nutrient-dense and free of added sugar, unhealthy fats, and artificial additives, so they promote overall health and well-being,” she explains.

Finally, if you’re on a protein shake, Chamon says to make sure you drink plenty of water. He says staying hydrated is important for overall health and can help control hunger.

Intermittent fasting used in combination with protein pacing may be more beneficial for weight loss and gut health than calorie restriction alone, according to new research.

Participants who followed intermittent fasting with protein pacing lost body weight and abdominal and visceral fat mass. They also had a high percentage of fat-free.

Experts say that this may be due to the thermogenic effect of protein and changes in metabolism.