Do quick fixes and restrictive diets really facilitate weight loss? Yes and no.
In the short term, yes….you will likely lose weight, on the scales but most people regain any weight lost as soon as restriction ceases. Most crash diets restrict food volume and all nutrients and leave you deprived of energy, muscle, brain function, joy and slow down your metabolism.
What if the key to long-term health and vitality lies not in deprivation, but in nourishment? Enter a balanced wholefoods diet and protein pacing—a science-backed, intuitive approach to fuelling your body with purpose.
Protein pacing is the practice of evenly distributing quality protein throughout the day. Instead of consuming most of your protein at dinner, this method ensures a steady supply of amino acids to support metabolism, muscle repair, and satiety across 4-6 meals and snacks.
Research suggests 20–40 grams of protein per meal and 10-20grams per snack, with a total daily intake of approximately 1.4–2.0 grams per kilogram of body weight. This consistent intake helps maintain lean muscle, boosts energy expenditure through the thermic effect of food (TEF), and supports overall metabolic health.
Protein is more than a macronutrient. Unlike carbohydrates or fats, protein requires more energy to digest, subtly increasing your daily calorie burn. But its real power lies in satiety, blood sugar stabilisation and muscle preservation.
Studies show that individuals following a protein-pacing diet have reduced hunger and fewer cravings compared to those on calorie-restricted diets. Feeling fuller for longer naturally leads to lower overall calorie intake without the emotional toll of restriction.
Protein pacing helps preserve lean muscle mass during weight loss. Muscle is metabolically active, meaning it burns more calories at rest than fat. Prioritising protein especially alongside resistance training protects muscle and keeps your metabolism strong and resilient.
Menopause brings significant changes in body composition, including increased fat mass and reduced muscle mass. As oestrogen declines, protein becomes even more critical for maintaining strength, metabolism, and satiety.
Protein pacing supports muscle protein synthesis, reduces cravings, and helps manage weight gain during this transition.
Protein pacing is a simple strategy that can make a massive impact. It is the most effective and sustainable weight loss and energy boosting strategy we recommend in clinical practice as part of our holistic approach. For personalised support and further information, book an appointment.
Arciero, P. J., Edmonds, R., He, F., Ward, E., Gumpricht, E., Mohr, A., Ormsbee, M. J., & Astrup, A. (2016). Protein-Pacing Caloric-Restriction Enhances Body Composition Similarly in Obese Men and Women during Weight Loss and Sustains Efficacy during Long-Term Weight Maintenance. Nutrients, 8(8), 476.
Arciero, P. J., Van Dyke, B., Arciero, K. R., & Ives, S. J. (2023). Intermittent fasting and protein pacing are superior to caloric restriction for weight and visceral fat loss. Obesity, 31(2), 488–501.
Arciero, P. J., Van Dyke, B., Arciero, K. R., & Ives, S. J. (2024). Intermittent fasting with protein pacing for gut health, weight loss and metabolic responses. Nature Communications, 15(1), 4426.
Kim, I. Y., Schutzler, S. E., Schrader, A., Spencer, H. J., & Wolfe, R. R. (2015). Quantity of dietary protein intake, distribution of daily protein intake, and meal frequency affect net protein balance in healthy older adults. The Journal of Nutrition, 145(2), 264–269.
Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S.
Ogilvie, A. R., Chaboyer, N. R., & Mamerow, M. M. (2022). Higher Protein Intake During Caloric Restriction Improves Diet Quality and Attenuates Loss of Lean Body Mass. Obesity 30(5), 1081–1090.
Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of Nutrition, 144(6), 876–880.
Kate Smyth is a sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary - a holistic healthcare clinic for athletes of all levels and sporting codes.
Kate has a thirst for knowledge, with two bachelor's and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.
Kate certainly knows what it’s like to face challenges when pursuing a dream.
Kate faced many challenges and obstacles during her eight year journey from fun runner to Commonwealth and Olympic marathoner (2006, Commonwealth Games and 2008 Beijing Olympics). She obtained her personal best time of 2:28 for the marathon in Nagano, Japan at 35 years of age.
Kate believes there isn’t just one way to better health and performance. Her mission is to educate female athletes on how to make the most out of being a female athlete through a holistic and balanced approach.
On the back of her deep desire to help other athletes overcome many of the same health issues she now dedicates her time to improving female athletic performance and health.
Kate has completed three university degrees including a Masters and a Bachelor of Health Science (Naturopathic medicine). She has also undertaken additional training in thyroid health, sports nutrition, digestive health and female athlete hormones…. just in case you are wondering.
She coaches, mentors and facilitates training camps for aspiring runners including some of Australia’s best distance athletes.
Kate is also a celebrant supporting families through holding meaningful ceremonies for loved ones. She has a special interest in baby/ infant naming days and memorial services for infants, babies, stillborn babies and loss through miscarriages.
As an athlete, coach and business owner she understands what it can be like to juggle many priorities. She is described by her patients as compassionate, warm, grounded, realistic, practical, and knowledgeable.
