Mr. Vijay Thakkar, a functional medicine expert and fitness trainer in Mumbai (India), encourages the combination of intermittent fasting (IF) with protein-pacing.
This method not only helps lose weight quickly but also improves intestinal health. The way to do it is to consume enough protein at each meal, the goal is 25 - 50g of high-quality protein per meal.
Why is protein effective in weight loss?
According to Vijay Thakkar, protein helps burn more calories through thermogenesis, contributing to negative energy balance and weight loss.
For example, if we have 30% of the thermogenic reaction from protein, this means that 100 calories of protein will consume about 70 calories. This helps the body use energy more effectively, promoting fat loss.
Research proves effectiveness
A study published in the journal Nature Communications showed that participants who combined intermittent fasting with a diet rich in protein lost more weight and had a lower percentage of belly fat.
This group ate 4 meals containing 25 - 50g of protein per day, with a diet of 35% carbohydrates, 30% fat and 35% protein.
As a result, they lost 9% of their weight, while the group that limited calories lost only 5%.
The group that participated in eating protein every day also reduced visceral fat by 33%, double the group with limited calories of 14%.
Notably, the group that eats protein in intermittent fasting also increased the amount of beneficial bacteria in the intestines, reduced inflammation and prevented chronic diseases.
How to follow a protein-pacing diet
The protein-pacing diet will include 4 protein-rich meals per day, each meal from 25 - 50g, with a range of 3-5 hours. High-quality protein sources include lean meat, fish, eggs, milk, beans, and protein supplements for those in need.
Reasons why this regimen is effective
Intermittent fasting helps the body use stored energy and reduce fat through the hormone insulin.
When combined with a protein diet, the body gets enough amino acids to maintain and develop muscle, prevent muscle loss and slow down metabolism, a common problem in a reduced-calorie diet.
The eating time frame of intermittent fasting combined with regular protein absorption helps control hunger and maintain stable energy levels, making it easier to follow the diet.
While focusing on protein, make sure your diet is full of vegetables, fruits, and whole grains.
Avoid processed foods and drink enough water, especially during fasting.
Herbal tea, black tea and black coffee are good choices.
