New research indicates that intermittent fasting combined with protein pacing is more effective for gut health and weight loss than traditional calorie restriction.

The study, published in the journal Nature Communications, compared the effects of intermittent fasting with protein pacing against heart-healthy calorie restriction on gut microbiota remodeling and metabolomic profiles.

Intermittent fasting with protein pacing involves eating meals at specific times and evenly distributing protein intake throughout the eating period.

For eight weeks, participants were divided into two groups. One group followed intermittent fasting with protein pacing, while the other group adhered to calorie restriction.

Both groups had matched calorie intake and expenditure.

The intermittent fasting and protein pacing group consumed four meals per day, each containing 25-50 g of protein. Their macronutrient composition was 35% carbohydrates, 30% fat, and 35% protein.

Intermittent fasting with protein pacing significantly enhanced weight loss. Participants in this group lost more body weight, abdominal fat, and visceral fat mass, while also increasing their fat-free mass percentage.

Additionally, intermittent fasting with protein pacing had a more substantial impact on gut microbiota.

What is protein pacing, and how can it aid with weight loss?

“Protein pacing involves eating four high-protein meals, each containing 25-50 grams of protein, at regular intervals throughout the day, typically every three to four hours,” explains Marilia Chamon, a registered nutritional therapist and gut health expert.

She mentions that there is a growing body of evidence supporting protein pacing as an effective strategy for weight loss and metabolic health.

“Distributing protein intake evenly throughout the day helps maintain muscle mass and promotes satiety,” she says.

This approach to weight loss can make you feel fuller for longer, reduce cravings, and, over time, contribute to muscle mass development.

Why intermittent fasting and protein pacing together may be more effective for weight loss

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

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

It may also, as the study suggests, positively impact gut microbial diversity.

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

There are also metabolic improvements to consider. The study found that intermittent fasting with protein pacing influenced circulating metabolites (small molecules involved in metabolism) to a greater extent than calorie restriction.

Chamon says better metabolic health can enhance the body’s ability to manage weight, process nutrients, and reduce fat storage.

Kelsey Costa, a registered dietitian and science communications officer at Examine, describes the combo of intermittent fasting and protein pacing as having a “synergistic” effect on weight loss.

“Participants in the intermittent fasting with protein pacing group consumed significantly more protein daily per kilogram of body weight than the control group,” she points out.

“This potentially led to a greater energy deficit due to protein’s thermogenic properties and its role in preserving lean muscle mass, which burns more energy than fat.”

Costa says the significant difference in average protein intake overall may have been more influential on the study’s results than the spaced timing of protein intake.

She adds that intermittent fasting, specifically, may improve metabolic flexibility, allowing the body to more efficiently switch between using carbohydrates and fats for energy.

“This may lead to greater fat loss during fasting periods and potentially contribute to weight loss,” she explains.

In contrast, Costa says calorie restriction alone may result in loss of fat, but also a greater loss in lean muscle mass, leading to a slower metabolism and higher potential weight regain once regular eating habits are resumed.

How to incorporate protein pacing into your diet

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

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

She says specific protein goals are individual depending on factors such as body weight, health conditions, and physical activity levels. You might like to look at how much protein you’re already consuming and aim to increase it.

Foods to eat include:

• lean meats
• fish
• eggs
• dairy products
• legumes
• tofu
• tempeh

Chamon says it’s important to ensure your overall diet is balanced while protein pacing.

“While focusing on protein, ensure you are also consuming a balanced diet with plenty of vegetables, fruits, whole grains, and healthy fats to meet your overall nutritional needs,” she advises.

Costa agrees. She says you should focus on consuming whole, minimally processed foods.

“Whole foods are typically richer in nutrients and free from added sugars, unhealthy fats, and artificial additives, thereby promoting overall health and well-being,” she explains.

Finally, if you’re protein pacing, Chamon says to make sure you’re drinking plenty of water. She says staying hydrated is essential to overall health and can help control hunger.