MPF – no, that's not a new abbreviation to express astonishment, but an improved fasting method by Christian Wolf. We'll tell you what's behind it, how it differs from traditional intermittent fasting, and how it works in this blog post. Enjoy!
Content
What is MPF?
MPF is... we'll build the suspense and start with the origin of MPF: intermittent fasting. Intermittent fasting shortens the time window in which we eat. This leads most people to eat less, thus consume fewer calories, and thereby achieve a calorie deficit. The most common forms of intermittent fasting are 14/10, 16/8, 20/4. So far so good, there's just one problem: the protein intake...
The Intermittent Fasting Problem
The protein intake is usually too low during intermittent fasting. As we know, protein is one of the most important factors for our body: for example, it helps us to build and maintain muscle.[1] But what is even more important: an optimal protein supply is essential for our health. Many proponents of intermittent fasting have recognized this and no longer recommend this method, such as Dr. Peter Attia.
The Solution? More Protein Fasting!
The solution? MPF! More Protein Fasting is an improved and smarter form of intermittent fasting by our founder Christian Wolf. As with intermittent fasting, a 6-hour eating window is chosen here. Instead of fasting completely, we fill the "food-free" time with 2 portions of protein. This makes it easier to achieve a calorie deficit without extensive tracking and optimizes our protein intake at the same time. Of course, only if an adequate amount of protein is also achieved during meals – but more on that later.
Another important factor for your health and MPF point is avoiding sugar: because we know that sugar can cause illness and lead to serious health consequences.[2] However, you don't have to give up sweets, at least not with our Chunky Flavour flavor powder. You can sweeten your yogurt, quark, coffee and more and save calories compared to conventional sugar.[3]
And the last, but no less important point for your health and success is exercise. The problem is that we usually sit too much and move too little. While this may be comfortable, it can become a problem for our physical and mental health. But don't worry: even with 10,000 steps a day, you can improve your physical fitness, strengthen your immune system, and minimize the risk of illness.[4]
The Optimal Protein Intake
What is the optimal protein intake? We recommend consuming 2g of protein per kg of body weight daily to build and maintain muscle mass[1]. We didn't just come up with this, but follow the recommendations of numerous experts such as Dr. Peter Attia, Dr. Layne Norton, Prof. Dr. Stuart Phillips, Dr. Eric Helms.[5]
An MPF Example Day
We now know what MPF is, but we don't yet know what it looks like in practice and how we can get started. Let's take a look:
Before you start MPF, we recommend determining your optimal protein intake. We remember: 2 g of protein per kg of body weight, so multiply your body weight by 2. We then divide that value by 4 – for 4 portions of protein, 2 protein portions within and 2 outside the eating window. This way, we distribute the daily protein intake across our meals and achieve optimal stimulation.
Then you choose an eating window of 6 hours, e.g., 10 AM-4 PM or 2 PM-8 PM. When and how you set it is up to you. Because it should fit into your day. Make sure to reach your calculated protein intake during meals.
You bridge the food-free time with 2 portions of protein, e.g., with Clear Whey, Protein Coffee or with normal protein powder. Here too, pay attention to your calculated protein intake and adjust the portions accordingly.
More Tip: Ensure sufficient hydration during fasting, e.g., with Zerup, our sugar and calorie-free drink syrup!
And this is what an example day could look like
- 7 AM: 50 g More Clear -> Protein Shake
- 10 AM: 45 g More Protein Iced Coffee -> Protein Shake
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2 PM - 8 PM: Eating window
- 2 PM: First meal, e.g., a salad or a bowl with a protein source
- 6 PM: Dinner, e.g., oven-baked vegetables, pasta, etc. with a protein source
- 7:30 PM: Dessert, e.g., quark bowl
More Tip: If you're looking for recipe ideas, tips, and inspiration, check out Chris and Toni – beware, it might make you hungry!
Can you achieve a calorie deficit with MPF?
Yes! And this is also reflected in current study results: This study compared 2 nutritional concepts: one group followed a normal calorie deficit, while the other group performed protein fasting, i.e., intermittent fasting combined with proteins, and thus consumed significantly more protein.[6]
Conclusion
More Protein Fasting is a smarter method of fasting that aims to help us achieve a calorie deficit. The special thing about it is that we enjoy 2 protein shakes during the food-free period, and thus usually manage to ideally supply our body with proteins and thereby usually achieve a calorie deficit. Another special feature of this method is that we can adapt the eating window individually to our preferences and daily routine.
FAQ: Frequently Asked Questions about More Protein Fasting
1. What is MPF?
MPF is an improved method of fasting where we focus on sufficient protein intake to lose weight easily and sustainably. For this, we choose a 6-hour window during which we consume meals. We fill the food-free time with 2 portions of protein in the form of protein shakes.
2. What is the difference to Intermittent Fasting?
During Intermittent Fasting, only liquids are consumed outside the daily eating window. While this can achieve a calorie deficit, we often don't consume enough protein with this method. And we know that proteins are important for muscle building and maintenance.[1] With MPF, however, you fill the food-free time with 2 portions of protein, making it easier to reach your daily protein intake and support your body.[1]
3. Why should I rather try MPF?
With MPF, you achieve a calorie deficit more easily, but compared to conventional fasting, you consume 2 portions of protein. And this has many advantages: you reach your daily protein intake more easily and effectively supply your body and muscles.[1]
4. What can I consume before breaking the fast?
All pure protein sources. We want to avoid too many calories, fats, and carbohydrates, which is why we recommend protein shakes.
5. What am I allowed to consume during the fasting window?
We recommend 2 larger meals and a snack. Make sure to get enough protein and vegetables, and skip unnecessary sugar.
Sources:
[1] Proteins contribute to an increase in muscle mass. Proteins contribute to the maintenance of muscle mass.
[2] https://www.zentrum-der-gesundheit.de/ernaehrung/lebensmittel/zucker-uebersicht/zucker
[3] One serving (3 g) of powder, depending on the variety, has only 6 to 12 kcal, and has a sweetness equivalent to about 50 g of sugar with 200 kcal.
[4] https://www.aok.de/pk/magazin/sport/workout/10000-schritte-am-tag-wie-gesund-ist-das-taegliche-gehen/
[5] https://peterattiamd.com/category/nutritional-biochemistry/protein/
[6] https://pubmed.ncbi.nlm.nih.gov/36575144/