- A new study has found that a diet known as intermittent energy restriction (IER) not only helps with weight loss, but also positively alters the gut microbiome and brain activity.
- Results show that IER causes decreased activity in brain regions involved in regulating appetite and addiction.
- It may also help with attention, motor inhibition, emotions, learning, and willpower.
- However, experts say IER is not suitable for everyone, especially those with a history of type 1 and type 2 diabetes or eating disorders.
new the study reported weight loss through a diet known as intermittent energy limitation (IER) significantly alters the gut microbiome and improves brain activity.
This, in turn, may help people in their weight loss efforts.
In the study, researchers studied stool samples, blood measurements, and functional magnetic resonance imaging (fMRI) to determine how the gut microbiome and brain activity of 25 obese Chinese men and women who consumed an IER diet changed. I checked to see if it had changed.
The average age of the participants was 27 years, and their body mass index (BMI) ranged from 28 to 45.
Intermittent energy restriction involves alternating periods of eating in a calorie deficit with periods of eating in a maintenance calorie deficit.
During the study, participants underwent a highly controlled fasting phase for 32 days, reducing their caloric intake to a quarter of their basal energy intake. They then spent 30 days in a “low concentration fasting phase”.
By the end of the study, participants had lost an average of 7.6 kilograms, or about 7.8%. The authors said they also observed reduced activity in brain regions involved in regulating appetite and addiction.
Meanwhile, in the intestines, the abundance of Faecalibacterium prausnitzii, Parabacteroides distasonis, and Bacteroclus uniformis sharply increased, while Escherichia coli (Escherichia coli) decreased.
Why is it important? The researchers explained that the abundance of Distasonis and Flavonifracta prouti was positively correlated with brain regions associated with attention, motor inhibition, emotion, and learning.
Meanwhile, significantly reduced E. coli was negatively correlated with brain regions known to play an important role in executive functions, such as the intention to lose weight.
Reema PatelShe, a registered dietitian at London-based Dietitian Fit, said she was not surprised by the significant reductions in weight and body fat percentage in the study.
Patel, who was not involved in the study, said this was to be expected given the level of calorie restriction. But she added that the effects of diet on the gut and brain are interesting.
“What's interesting is that the abundance of certain types of gut bacteria increases, while those that support the brain in learning and emotion decrease, and certain bacteria that influence the intention to lose weight decrease. It’s a change,” Patel told Healthline.
“Although the mechanisms are not clear, it is surprising to see how much food restriction can affect certain activities in the brain,” she noted.
For Sas Parsad, a nutritionist and founder of The Gut Co, the results of this study align with advances in our understanding of the complex relationship between the gut, brain, and weight management.
“Not at all surprising given the emerging body of research in this field, this study shows how lifestyle interventions such as IER can improve the overall brain-gut-microbiome axis. “This adds valuable insight into how synchronized changes can be coordinated,” Dr. Parsad said. the study told Healthline.
You may be wondering why losing weight with IER has such an effect.
The first thing you need to know is
Patel says that just as the brain influences activity in the gut, the gut also responds to our mood and cognition.
When you fast, your body shifts from using glucose as its primary energy source to metabolizing stored fat. Parsad says this change triggers a cascade of events, including changes in hormone levels and changes in neurotransmitter activity.
The gut microbiota, on the other hand, is sensitive to changes in dietary patterns and responds to fluctuations in nutrient availability.
“The resulting metabolic changes in the gut affect the production of signaling molecules that can affect the brain,” Parsad explains.
“This two-way communication leads to coordination of brain regions associated with appetite regulation, motivation, and addiction, creating synchronized responses across the brain-gut-microbiome axis,” Parsad added.
One hormone that can be particularly affected is serotonin. Patel says it's known to regulate appetite and promote good mood, but more research is needed.
If I want to try IER for myself, how do I get started?
Parsad recommends starting gradually.
“Start with short fasting periods and gradually increase them over time,” he suggests. “This helps the body adapt to changes in available nutrients.”
It is important to choose nutritious foods to ensure that your body also receives essential vitamins and minerals. Parsad says you need to eat plenty of protein to support muscle health and satiety. It's also important for him to stay hydrated.
Most importantly, you should listen to your body, says Parsad.
“Pay attention to your hunger cues and adjust the duration and intensity of your fasting period based on your personal comfort and tolerance,” he advises.
However, there is a word of warning. Patel says it's best to consult a professional before starting an IER diet, as there is a risk of developing nutritional deficiencies if it is not properly planned.
“Additionally, this eating style may not work well for people with certain medical conditions, such as type 1 or type 2 diabetes, especially if they require medication at certain times of the day with meals,” Patel said. It pointed out.
He added that people with a history of eating disorders should also avoid this diet.
This new study shows that losing weight may also benefit your gut and brain.
Although IER is not suitable for everyone, it can be an effective weight loss tool for some people.
It may also have positive effects on appetite regulation, willpower, and emotions.
