Skip to main content

Dining with Purpose

A new study by researchers from Arizona State University and their colleagues highlights a dietary strategy for significant health improvement and weight management. Participants following an intermittent fasting and protein-pacing regimen (which involves evenly spaced protein intake throughout the day) saw better gut health, weight loss, and metabolic responses. These benefits were notably greater than those seen with simple calorie restriction.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. The method has recently gained popularity for its potential health benefits, including weight loss, improved metabolic health and enhanced brain function.

The researchers compared the effects of two low-calorie dietary interventions: a heart-healthy continuous calorie-restricted diet (based on USDA dietary recommendations), and a calorie-restricted regimen incorporating intermittent fasting and protein pacing. The trial was conducted with 41 individuals who were overweight or obese over a period of eight weeks. Individuals in the intermittent fasting and protein pacing group showed a decrease in symptoms of gastrointestinal problems and an increase in diversity of the gut microbiota compared with those in the calorie-restriction group. The study also found these microbes are associated with improved fat oxidation and metabolic health. In contrast, the calorie-restricted group showed an increase in metabolites linked to longevity-related pathways.

The intermittent fasting protocol increased beneficial microbes in the gut that have been linked to a lean body type and improved overall health. Additionally, it increased the levels of certain proteins (cytokines) in the blood associated with weight loss, as well as amino acid by-products that promote fat burning.

“Given the gut microbiota’s location and its constant interaction with the GI tract, we have been gaining a deeper understanding of its pivotal role in dietary responses these last several years,” says Alex Mohr, lead author of the new study. “While limited in duration and sample size, this comprehensive investigation–which included the analysis of the gut microbiome, cytokines, fecal short-chain fatty acids and blood metabolites–underscores the intricate interplay between diet, host metabolism and microbial communities.”

Despite both groups having similar average weekly energy intake, the intermittent fasting and protein pacing group achieved greater weight loss and fat reduction with an average loss of 8.81% of their initial body weights during the study. In comparison, those on a calorie-restricted diet lost an average of 5.4% body weight.

Participants who followed the intermittent fasting and protein-pacing diet experienced reductions in overall body fat, including belly fat and deep abdominal fat, and saw an increase in the percentage of lean body mass.

Arizona State University. “Intermittent fasting shows promise in improving gut health, weight management.” ScienceDaily. ScienceDaily, 28 May 2024.
www.sciencedaily.com/releases/2024/05/240528192103.htm

Small Changes, Big Difference

Eating a well-balanced diet is key in maintaining a healthy body. In fact, improving your diet could help you live longer and reduce the chances of developing costly chronic diseases like heart disease, stroke, and diabetes.

What’s considered a healthy diet change for your friend might not be considered healthy for you. The best way to determine how to go about changing your diet is by talking with your doctor first. Changing your whole diet at once may prove to be too much, too fast. Experts recommend starting with small changes, such as:

  • Eat breakfast every day. Studies have shown that a healthy breakfast can lead to better strength and endurance, sharper concentration, and better problem-solving abilities.
  • Plan as many home-cooked meals as you can. They usually have fewer calories with more reasonable portions and cost less than typical meals eaten at restaurants.
  • Eat plenty of fruit and vegetables. Half of your plate at each meal should be vegetables or fruits.
  • Beware of sweetened drinks. Sodas and sports drinks are high in calories, and calories in juice can also add up quickly. Swap one sugary drink a day for water.
  • Choose food sensibly when eating out. Restaurants are often required to make nutrition information readily available. If you do not see brochures sitting out, or nutrition information listed on the menu, ask.

Replacing unhealthy eating habits with healthier ones can be difficult. Stick with it and focus on how improving your diet will benefit your health in the long term.

– Mental Health Moment –
Offer Your Support

While 1 in 5 people will experience a diagnosable mental health condition in their lives, 5 out of 5 people will go through a challenging time that affects their mental health. There are simple things that every person can say or do to help the people in their life who are struggling to get through tough times.

Practice Active Listening: A good active listener gives their complete attention to the person who is talking, asks open-ended questions, and takes moments throughout the conversation to summarize what they’ve been told with the intention of ensuring they are understanding clearly.

Don’t Compare: You might feel tempted to tell them about something that happened to you and how you were able to get through it. It’s okay to share similar experiences but be careful not to compare; it can make someone feel like their pain isn’t valid.

Ask What You Can Do: It’s always better to ask them what they need from you. If you ask and get a response like, “nothing, I’m fine,” offer up a few suggestions for things you would be willing to do.

Keep Your Word: If you have offered your support to someone and told them you would do something, keep your word. When a person is struggling, the last thing they need is to feel abandoned by someone else.

Don’t Judge: To be truly supportive of someone, you need to put your personal opinions and biases aside. You will never know what it is truly like to be that person in this moment, and criticism is not helpful to their recovery.

Offer to Join Them: Offering to go with someone to help them take care of responsibilities like walking the dog, going to the grocery store, attending doctor appointments, or picking up the dry cleaning can help them feel a sense of accomplishment and lift their spirits.

Know When More Serious Help is Needed: Sometimes the support that you can offer won’t be enough. If you notice that your friend or loved one continues to struggle after weeks or months, they may be showing signs of a mental health condition and likely need professional help. Don’t be afraid to encourage them to seek help from a mental health professional and offer to help them find a provider if needed.

MHA: Mental Health America.
https://www.mhanational.org/supporting-other
This is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007, 2010, 2013-2024 Zywave, Inc. All rights reserved.