Why intermittent fasting with protein-rich meals can lead to faster weight loss

WHAT DOES A NEW STUDY SHOW?

A study, which was published in Nature Communications, has shown how participants who followed intermittent fasting with protein pacing lost more body weight and abdominal fat mass and had a higher fat-free muscle mass percentage. The intermittent fasting and protein pacing group ate four meals containing 25-50 g of protein per day. Their total macronutrient composition was 35 per cent carbohydrate, 30 per cent fat, and 35 per cent protein. The calorie-restricted group just watched their total calorie intake. The fasting and protein pacing group had a higher weight loss (-9 per cent) than those in the calorie-restricted group (-5 per cent). The reduction in stubborn visceral fat was -33 per cent in the first group vs -14 per cent.

Another study monitored the two groups over eight weeks and found that the fasting and protein pacing group had increased their beneficial microbes, such as those from the Christensenellaceae family, by more than two-fold. This reduces inflammation in the body, staving off chronic diseases.

WHAT IS PROTEIN PACING?

Protein pacing involves eating about four high protein meals, containing 25-50 grams each, at regular intervals throughout the day, with three to five hour gaps. These lend satiety and kill hunger pangs and ensure even distribution of proteins. The protein should be from high-quality sources such as lean meats, fish, eggs, dairy, legumes and protein supplements (only for those who need it).

WHY IS IT EFFECTIVE?

Intermittent fasting helps the body use stored energy and utilise the insulin hormone effectively, leading to greater fat burn. When paired with protein pacing, which warrants a constant supply of amino acids for muscle maintenance and growth, this approach prevents muscle loss and doesn’t slow down metabolism often associated with calorie-restricted diets.

The structured eating windows of intermittent fasting, combined with the strategic protein intake, can help manage hunger and energy levels, making it easier to commit yourself to the diet in the long term.

While focussing on protein, do ensure a balanced diet with vegetables, fruits and whole grains. Avoid any form of processed food and drink sufficient water throughout the day, especially during fasting. Herbal tea, black tea and black coffee are good options. Finally, consult a healthcare professional or a nutritionist to guide you according to your health conditions.