Intermittent Fasting and ‘Protein Pacing’ Diets Could Positively Influence Gut Health According to New Study – Men’s Health UK
A new study suggests that intermittent fasting and protein pacing diets could have benefits beyond weight loss. Researchers found notable improvements from a combination of intermittent fasting and spreading out the participant’s protein intake on gut health and microbiome. This is one of the first studies to explore the effects of intermittent fasting on digestive issues in comparison to standard calorie restriction without adjusting meal timing.
Although it had a fairly small sample size, the clinical trial was recently published in Nature Communications. The 41 participants were classed as overweight or obese and for 8 weeks took part in one of two dietary interventions.
Participants were divided into two groups:
- Intermittent fasting and protein pacing diet: Defined as four meals a day evenly spaced every 4 hours, consisting of of 35% carbohydrate, 30% fat, and 35% protein. Each meal contained 25–50 g of protein. The participants followed this plan for five to six days per week whilst also engaging in a weekly extended fasting period (36+ hours).
- Calorie restricted diet: This regimen consisted of a calorie restricted diet made up of 41% carbohydrates, 38% fat, and 21% protein. No meal timing schedules were allocated, but they were following a ‘heart-healthy’ diet.
Both dietary interventions reduced total consumption of fat, carbohydrate, sodium, sugar, and reduced calorie intake by approximately 40% (around 1000 calories a day) from baseline levels. Both groups were monitored over 8 weeks for changes in body weight, body composition, gut microbiome and other biomarkers.
The results found that intermittent fasting and protein pacing significantly influenced gut microbiome compared to calorie restriction alone. The participants saw a reduction in symptoms of gastrointestinal problems and an increase in diversity of the gut microbiota in comparison to the control group. These microbes in the gut have also been linked to leaner body types and improved health. The IF and protein pacing protocol also increased proteins in the blood which are associated with weight loss as well as byproducts that increase fat metabolism.
Interestingly, even though both groups were calorie equated with the same average weekly intake, the IF and protein pacing group saw greater weight loss and body composition improvements on top of the improvements in their gut health.
- The IF and protein pacing group lost an average of 8.81% bodyweight.
- The calorie restricted diet group lost an average of 5.4% body weight.
The IF and protein pacing group saw an increase in lean body mass (likely due to the slight increase in protein intake in comparison), a reduction in overall body fat, abdominal fat and deep abdominal fat.
What This Means for Us
Further studies are necessary but the research could influence the recommendation of dietary interventions such as intermittent fasting for improved gut health and weight management. In combination with an energy deficit, an increase in protein intake and spreading the protein out throughout the day is a beneficial way of improving satiety, maintaining and gaining lean mass, and decreasing fat mass.
Study Limitations
The study involved a relatively small sample size, which could limit the application of the findings for broader populations. This means that the participants may not fully represent the diversity within general populations affected by digestive symptoms, or those adopting similar diets. Also, the duration of the study, 8 weeks, is fairly short and may not represent long term effects or the sustainability of the diets used. Longer follow up periods and larger sample sizes could provide more reliable long term insights. Adherence to dietary protocols such as intermittent fasting and calorie restriction can vary from person to person. This in combination with the reliance on self-reported gastrointestinal symptoms and dietary intake, may lead to inaccuracies. Although the results are interesting more research is needed at this point.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
