Intermittent fasting? Yes, even better if combined with protein pacing. The secret to a successful weight management strategy, according to a new study published in Nature is enclosed in a 3 letter formula: IF-P. Where IF stands for intermittent fasting (intermittent fasting) and P for protein pacing, which in Italian we could translate as “rhythm of protein intake”. But what is it exactly?
What is protein pacing?
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The protein pacing diet was developed by Paul Arciero, a researcher in sports nutrition and training and author of a best seller on the subject. It is a diet that involves the consumption of an optimal amount of proteins (about 1.4 g per kilo of body weight per day) at regular intervalsnot only at breakfast, lunch or dinner but also during snacks. According to Arciero, in fact, if there is too much time between meals, the body switches from maintaining or building lean muscle mass to breaking it down for fuel. This makes protein pacing a diet especially appreciated by athletes (but not suitable for everyone, ed.).
In a recent study, some researchers from Arizona State University (USA) compared 2 groups of overweight or obese participants: one who followed a regime of intermittent fasting and protein pacing (IF-P) and the other who adhered to a traditional calorie restriction (CR) diet. Both consumed the same average number of calories per week. However, the IF-P group followed a specific dietary pattern, consuming high-protein meals spaced evenly throughout the day, along with periods of fasting that also included hours of sleep. Result: The IF-P group not only lost more body weight and fat mass than the CR group, but also experienced improvements in gut health with a substantial reduction in gastrointestinal symptoms, such as bloating, flatulence, and abdominal discomfort.
The advantages of intermittent fasting and protein pacing
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What determines these changes? The researchers found that the mix between intermittent fasting and protein pacing caused a to develop in the intestine diverse and more balanced microbiome. In practice, the colonies of beneficial bacteria such as Christensenellaceae, Rikenellaceae and Marvinbryantia, usually associated with a lean build and healthy metabolic profiles. And these changes in the composition of the gut microbiome may have contributed to weight loss and improvement in gut symptoms. The study then highlighted that intermittent fasting with “timed” protein (IF-P) would also have caused an increase in the levels of some substances that promote fat loss, weight loss and the functioning of the immune system.
That’s not all, finally, differences emerged between the groups following intermittent fasting with proteins (IF-P) and those with calorie restriction (CR) in the profiles of metabolites, i.e. the small molecules produced by the body’s metabolic processes: the IF group -P showed changes in metabolites related to fat breakdown and energy production, while the CR group highlighted changes in metabolites associated with amino acid utilization and biological mechanisms that promote longevity.
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conclusion
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In short, according to the study, the mix between intermittent fasting and the rate of protein intake it could be an effective strategy for managing weight and improving gut health. By optimizing meal times, protein intake and incorporating a few hours of fasting, you could promote a healthier gut microbiome, with potential benefits for the body. Although, as always in these cases, it is best to be cautious and wait for further research that helps to better understand the complex interactions between diet, microbiome and metabolism.
