The buzz around combining a low carb diet with Intermittent Fasting (IF) continues to grow, although not much research has supported this until recently, when a study published in Cell Reports Medicine investigated the combined effects of a healthy low-carbohydrate diet and time-restricted eating (TRE), another term for Intermittent Fasting, on weight loss and gut microbiome composition in adults with overweight or obesity.
Key Findings
The participants in this study who combined the healthy, low carb diet with TRE consumed 130 grams of carbs (more than Atkins’ highest level of 100 grams of Net Carbs a day). They ate all their meals within a 10-hour window, focusing on whole grains, vegetables and fruit, as well as plant and animal protein and healthy fats. Even at that level of carb intake, they lost weight and experienced several positive health outcomes:
- Weight loss: Participants who followed the low carbohydrate diet and TRE experienced significant weight loss compared to those who did not, and they could maintain weight loss beyond the 12-week study.
- Gut microbiome: The combination of a low carbohydrate diet and TRE led to beneficial changes in the gut microbiome, including increased diversity and a higher abundance of beneficial probiotic bacteria. This suggests the important role of gut microbiome in weight management.
Takeaway Tips for Low-Carb Enthusiasts
Here’s how you can apply what we learned from this study to your low carb lifestyle:
- Incorporate Intermittent Fasting: Align your eating patterns with natural circadian rhythms by eating within a specific time window each day.
- Intermittent Fasting means you cycle between periods of fasting and eating. This can be as simple as starting your fast after your last meal in the evening and not eating again until the following day, giving your body and digestion a natural reset overnight.
- Focus on nutrient-dense foods: To support gut health and overall well-being, prioritize vegetables rich in fiber, high-quality sources of protein, and healthy fats.
- Monitor your health: Regularly check your weight, blood sugar and cholesterol levels to stay on track with your low carb lifestyle.
- Consult healthcare professionals: Before making significant dietary changes, discuss strategies for your health needs with your healthcare provider.
Research suggests combining a healthy low carb diet with Intermittent Fasting may promote a healthier gut microbiome and support sustainable weight loss.
