Summary of the diet used in the study via ChatGPT4:
IF-P Diet Instructions:
Protein Pacing Days:
• Women: 4 meals/day; Men: 5 meals/day.
• Meals: 2 shakes (breakfast + one), 1 whole food dinner, 1 afternoon snack (men only), 1 evening protein snack.
• Calories: Women: 1350–1500/day; Men: 1700–1850/day.
• Macros: 35% carbs, 30% fat, 35% protein.
• Fiber: 20–30 g/day.
Intermittent Fasting Days:
• Calories: 350–550/day.
• Fasting Duration: 36–60 hours with supplements and snacks.
Protein Intake:
• Each Shake: 30–36 g protein, 9 g fiber.
• Evening Snack: 200–250 kcals.
IF-P Diet Instructions:
Protein Pacing Days:
• Women: 4 meals/day; Men: 5 meals/day.
• Meals: 2 shakes (breakfast + one), 1 whole food dinner, 1 afternoon snack (men only), 1 evening protein snack.
• Calories: Women: 1350–1500/day; Men: 1700–1850/day.
• Macros: 35% carbs, 30% fat, 35% protein.
• Fiber: 20–30 g/day.
Intermittent Fasting Days:
• Calories: 350–550/day.
• Fasting Duration: 36–60 hours with supplements and snacks.
Protein Intake:
• Each Shake: 30–36 g protein, 9 g fiber.
• Evening Snack: 200–250 kcals.