Episode 229 - New Study: Intermittent Fasting + Protein vs. Caloric Restriction!

This week I discuss an interesting 8 week study comparing intermittent fasting (5:2) along with protein pacing (IF-P) vs. heart healthy caloric restriction (CR). Protein pacing involves eating an optimal amount of protein at regular intervals throughout the day.  Caloric restriction of a heart-healthy diet consists of an increased intake of fruits, vegetables, whole grains, and liquid plant oils and minimal intakes of processed foods, added sugars, salt, and alcohol (65% carbohydrate intake, 20% fat, and 15% protein) [(15, 16)]. In comparison, the IF approach is a modified IF regimen, which allows consumption of 20% to 25% of energy needs on scheduled fasting days (1-2/wk), combined with a protein meal plan consisting of 35% to 45% carbohydrate, 20% to 30% fat, and 30% to 35% protein for 5 or 6 days weekly.

Conclusion: IF-P resulted in greater (p < 0.05) reductions in weight (−9% vs. −5%), total (−16% vs. −9%) and visceral (−33% vs. −14%) fat mass, and desire to eat (−17% vs. 1%) and increased fat-free mass percent (6% vs. 3%) compared with CR.

Episode Resources:

*15: https://onlinelibrary.wiley.com/doi/10.1002/oby.23660#oby23660-bib-0015

*16: https://onlinelibrary.wiley.com/doi/10.1002/oby.23660#oby23660-bib-0016

https://pubmed.ncbi.nlm.nih.gov/36575144/

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