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This is the fastest way to lose weight while maintaining muscle

An American study: Eating protein 4 times a day with intermittent fasting two days a week helps burn belly fat at higher and faster rates while maintaining muscle mass

A new study has found that eating protein-rich meals throughout the day and spending one or two days a week on intermittent fasting can help you lose more weight and burn more belly fat at higher rates than simply cutting calories, according to what was published by the “Insider” website. .

A study, the results of which were presented at the annual conference of the Society of Obesity, in which physicians, nutritionists and bariatricians participate, confirmed that a protein-regulated diet combined with intermittent fasting leads to more fat loss compared to a diet based solely on calorie restriction.

Protein and intermittent fasting

Researchers at Skidmore College in New York studied 40 overweight adults during 8 weeks of weight loss.

Half of the participants were assigned a diet regimen where they ate meals rich in protein (at least 25 to 35 grams) four times throughout the day.

The meals also included protein supplements, in addition to recipes and instructions given by the researchers to study participants, to focus on high-quality protein sources such as chicken, fish, eggs, Greek yogurt, chickpeas, quinoa and tofu.

Participants also did intermittent fasting once or twice a week for the first four weeks and once a week for the remainder of the study, for about one month.

expressive

expressive

Calorie Reduction System

The other participants followed a healthy diet based on the concept of calorie restriction, consuming an average of 1,200-1,500 calories per day, including 20-30 grams of fiber, and limiting their fat intake to less than 35% of daily calories. Members of this group did not receive nutritional supplements.

rapid weight loss

The study found that while all groups lost weight, the protein diet and intermittent fasting resulted in significantly more and faster weight loss, even though both groups’ recipes and dietary guidelines aimed to reduce calories by roughly the same amount. The researchers also found that participants in the protein and intermittent fasting group lost more fat, about 6% more total body fat mass, on average, than participants who focused solely on cutting calories.

The researchers noted that intermittent fasting also helped the protein group lose 27 percent of belly fat by the end of the study, nearly double the calorie-dense group.

Metabolic benefits

The study’s results demonstrate the metabolic benefits of intermittent fasting combined with a diet that includes eating protein four times a day, said the study’s lead author, Professor Paul Arceiro, professor of health at Skidmore College.

expressive

expressive

He added that paying attention to calorie quality or meal content leads to great results with intermittent fasting.

The secret of successful fasting

Some previous studies have found that intermittent fasting can lead to weight loss by helping cut calories, but researchers have found other evidence to suggest that fasting does not lead to more weight loss than similar diets after averaging calories, while There is evidence that a high-protein diet can help with weight loss, in part, because protein takes more energy to digest than other macronutrients such as carbohydrates and fats.

protein intake timing

The researchers also discovered that the timing of protein intake and intermittent fasting also led to significant increases in participants’ lean mass ratio. Lean mass includes muscle tissue, which is important for maintaining a healthy metabolism and physical strength, along with a leaner appearance.

muscle preservation

Prof. Arcero said: “Diet is not discriminating. When the body loses weight, it cannot choose the source” whether it is fat or muscle.

But previous research has suggested that protein can help lose fat in a diet without losing muscle, which could lead to more general benefits than focusing on weight loss alone.

Avoid the downsides of intermittent fasting

In addition, adequate protein intake is especially important for those following intermittent fasting, as recent evidence indicates that intermittent fasting leads to more muscle loss than other calorie-restricted diet

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