According to science, it is the perfect combination of diet and protein for weight loss and health.

Not all weight loss diets have the same effect on the health of the body. With the most popular regimens, weight loss is virtually guaranteed. Many scientific studies have confirmed the effectiveness of the most effective diets for weight loss. Among them we find several examples such as calorie restriction, intermittent fasting, the ketogenic diet or the strict Mediterranean diet. However, there is still a lot to be learned about the harm or benefit that these diets cause to the body, in addition to losing extra pounds.

This is why a recent study published in Natural communications investigated Health effects of two popular low-calorie diets. Specifically, they were interested in how calorie-restricted diets and intermittent fasting change the gut microbiome of overweight or obese people. In general terms, the gut microbiome is the community of bacteria that inhabit our gastrointestinal system and aid in digestion. But they don’t just control our gut health: they can also influence the development of diseases and even our mental health.

To find out which of two weight-loss diets had the greatest benefits for the gut microbiome, the researchers compared the benefits of a calorie-deficit diet and protein-controlled intermittent fasting over 8 weeks. Result? Scientists have discovered that Intermittent fasting with protein control can lead to greater weight loss, improved gut health, and more positive metabolic responses.

compared to a simple calorie-restricted diet.

The paper found that both calorie-restricted diets, intermittent fasting and protein-controlled diets produced significant changes. However, the control group that took intermittent fasting and protein supplementation showed: Significant reduction in total body fat, visceral fat, weight and desire to eat..

Contributing to the findings of the original study, the new analysis suggests that intermittent fasting and a high-protein diet may significantly reduce gastrointestinal symptoms and promote the development of gut microbiota associated with a leaner body type. Additionally, it may increase the amount of beneficial proteins (cytokines) and amino acid byproducts in the blood, which is associated with weight and fat loss.

How to Follow a Protein Intermittent Fasting Diet

But What was this protein controlled intermittent fasting? Intermittent fasting alternates periods of fasting and eating. The protein rhythm, in turn, consists of consuming proteins at regular intervals throughout the day.

IN This studioResearchers at Arizona State University analyzed data from a clinical trial involving 41 overweight or obese people. This small randomized controlled trial was previously published in Obesityin 2023.

Participants were randomly assigned to one of two diets for 8 weeks: continuous calorie restriction or intermittent protein fasting. The calorie-restricted diet consisted primarily of whole foods, while intermittent fasting and a protein rhythm diet were combined. whole foods and supplements in shakes and bars.

The intermittent fasting and protein rhythm diet consisted of 5-6 days. 4 meals a day for women and 5 meals a day for men with an interval of 4 hours, each with 25-50 grams of protein. It also included a modified weekly fasting period of 36–60 hours, consuming 350–550 calories per day.

Compared to calorie restriction, intermittent fasting, and high protein diets They significantly reduced sugar while increasing fiber and protein.. Despite numerous differences, both diets reduced participants’ total fat, carbohydrate, sodium, sugar, and calorie intake by approximately 40% compared to baseline, resulting in average deficit of 1000 calories.

They were collected stool and blood samples before, during and after the intervention to assess gut microbiome, cytokine and metabolomic profiles. At the same time intervals, participants completed the 15-item Gastrointestinal Symptom Rating Scale (GSRS). The study authors compared these markers between the two groups to identify any significant difference in response to the two diets.

Benefits of both diets for weight loss and improved gut health

The initial trial of the study reported that significant improvements were observed in both groups. However, the intermittent fasting and protein stimulation group experienced greater and more beneficial changes in gut response with intermittent fasting and protein stimulation.

Specifically, participants in the intermittent fasting and protein pacemaker group experienced:

• Significant improvement in your weight and overall fat mass.
• Higher percentage of fat-free mass
• Greater loss of visceral fat mass surrounding the organs.
• Less desire to eat
• Marked improvement in gastrointestinal symptoms.
• More significant changes in the intestinal microbiota.
• Greater overall change from baseline compared to calorie restriction group.

In particular, researchers observed increase in some gut bacteria in the group of intermittent fasting and protein stimulation. Specifically, Christensenellaceae, which is associated with reduced visceral fat, improved fat oxidation, and improved metabolic health.

Besides, intermittent fasting and protein shakes causes an increase in circulating amino acid metabolites, which promote the oxidation of fats and cytokines associated with lipolysis (breakdown of fats), weight loss, inflammation and immune response.

Additionally, the fiber in the shakes contributed to better blood sugar control and decreased cholesterol absorption. This results in lower levels of LDL, or “bad cholesterol,” and improved cardiovascular health.

Of course, while intermittent fasting and high-protein diets showed greater benefits overall, the calorie-restricted diet markedly increased the amount of metabolites associated with metabolic pathway associated with longevity.

In short, the study provides more knowledge about how intermittent fasting and protein cycling can improve gut health and metabolism. It also helps us better understand the functions of the bacteria that live in our digestive system and how the metabolites they produce affect health.