Nyce Protein Fasting (NPF)

What is NPF?

Nyce Protein Fasting (NPF) is our improved form of intermittent fasting. The basic principle stays the same: you eat your meals within a limited eating window of 6-8 hours. The decisive difference: instead of fasting completely for the rest of the time, you take 2 targeted protein servings - for example as a shake in the morning and mid-morning.

The result: just like with intermittent fasting, you reach a calorie deficit almost automatically without tracking every calorie - while continuously supplying your body with protein. And protein contributes to the maintenance and growth of muscle mass.^[6] That is exactly where classic intermittent fasting most often fails.

The problem with classic intermittent fasting

Intermittent fasting (e.g. 16:8 or 20:4) works because a shorter eating window usually leads to fewer calories automatically. The catch: within a short window, very few people manage to reach their daily protein target. In studies with insufficient protein intake, participants lost muscle despite training - and all-day fasting formats such as alternate-day fasting are even riskier for muscle preservation.^[6] Well-known fasting advocates such as Dr. Peter Attia have therefore moved away from classic intermittent fasting and now emphasise protein intake.^[9]

The solution: NPF - the 4 pillars

How much protein - and how to spread it?

In a calorie deficit, roughly 1.6-2.2 g of protein per kilogram of body weight per day is considered a sensible target range - the more intensively you train, the higher you may aim.^{[4, 6, 9]} Instead of a blanket “2 g for everyone” we recommend: find your value within this range and spread it over 4 servings of 25-40 g each - that supports muscle protein synthesis better than a single large meal.^[6]

A sample NPF day

This is what NPF looks like in practice - with an eating window from 2 pm to 8 pm. Of course you can also place the window differently, e.g. 10 am to 4 pm:

1. 7:00 amProtein shake

   Protein serving 1

   A nyce. Vanilla Milkshake - creamy, low in sugar and mixed in seconds. About a quarter of your daily protein target without blowing your calorie budget.

2. 10:00 amProtein shake

   Protein serving 2

   A nyce. Protein Iced Coffee: caffeine kick and protein in one. Perfect for staying full and focused until your first meal.

3. 2:00 pm

   First meal - eating window opens

   For example a salad or a bowl with a solid protein source: chicken, fish, tofu or legumes. Goal: hit your calculated protein serving.

4. 6:00 pm

   Dinner

   Oven-roasted vegetables, pasta or rice - always combined with a protein source. This can be the biggest meal of the day.

5. 7:30 pm

   Dessert - eating window closes

   A quark bowl or a protein-rich pudding as a sweet finish. Then the food-free time begins until the shake the next morning.

nyce. tip: make sure you drink enough during the food-free time - water, unsweetened tea and black coffee are fine anytime.

What can you eat in the eating window?

The short answer: anything - but with a system. NPF does not work with bans, but with two simple rules: every meal contains a solid protein source, and the daily deficit is maintained. A proven approach is 2 larger meals plus a snack or dessert - just like in the sample day above. The plate formula serves as a guide for every meal:

Good protein sources for your meals

To reach your serving of 25-40 g of protein per meal, here are typical protein contents per 100 g:

Important: none of this is forbidden. Pizza, burgers or a piece of cake fit into an NPF concept - just not every day, and ideally complemented by a protein source. If you regularly satisfy your sweet cravings with a protein-rich alternative such as a quark bowl or a creamy shake, you automatically save sugar and calories without feeling restricted.^[11]

Where does the idea come from?

Honestly: the basic principle behind NPF is not new – and that is the good news. The combination of a calorie deficit and a high protein intake spread across the day to protect muscle has been studied in nutritional medicine since the 1970s. Back then, George Blackburn and Bruce Bistrian at Harvard/MIT developed the protein-sparing modified fast (PSMF): a protein-focused, calorie-reduced phase designed specifically to preserve lean mass.^{[7, 12, 13]} Modern randomised trials on “protein pacing” – intermittent fasting plus distributed protein servings – confirm the approach.^[8]

That is exactly why several brands build on this idea today – known for instance as More Protein Fasting (MPF, formerly “Wolf Protein Fasting”). No one invented or owns this nutritional principle; it rests on freely available research. nyce. Protein Fasting is our own take on it – and we set ourselves apart where it matters: we do not promise “real” fasting but openly call NPF smart deficit management (see below). Instead of a blanket “2 g for everyone” rule we recommend an individual target range of 1.6–2.2 g per kilogram. And we rely directly on the primary literature, not on other brands’ marketing pages.

What does the science say?

The core idea of NPF - intermittent fasting plus targeted protein servings - was examined directly in a randomised study: Arciero and colleagues compared a classic calorie deficit with “protein pacing”, i.e. intermittent fasting combined with 4 protein servings spread across the day. The protein fasting group lost more weight and more visceral belly fat - while maintaining a high protein intake.^[8]

This fits the rest of the evidence: time-restricted eating does not attack muscle mass any more than other diets - as long as the daily protein amount is reached.^[6] And the concept is related to the medically established protein-sparing modified fast (PSMF): a very low-calorie but deliberately protein-rich phase designed specifically to spare muscle.^{[7, 12, 13]}

Important for context: no single concept works magic. NPF works because it combines two well-documented levers - a calorie deficit without tracking effort and a sufficiently high, well-distributed protein intake. Together with strength training, that is the scientifically best protection for your muscles while dieting.^{[4, 5, 6]}

NPF & GLP-1 medication

GLP-1 medications (e.g. semaglutide or tirzepatide) strongly suppress appetite and lead to significant weight loss. In clinical studies, depending on the trial, around 25 to 40% of the weight lost was lean mass - including muscle.^{[1, 2, 3]} A meta-analysis of randomised trials confirms that absolute muscle mass decreases, even if the share of muscle in total weight can improve in relative terms.^[2]

The actual problem: because appetite is suppressed, many people unintentionally eat too little - and thus take in too little protein. Experts therefore explicitly recommend accompanying the medication with a protein-rich diet and strength training to protect muscle.^{[2, 4]} This is exactly where NPF plays to its strengths: the 2 fixed protein anchors per day ensure that protein intake does not collapse along with appetite - a shake delivers a lot of protein in compact form when there is no appetite for a full meal.

How to start with NPF

• 1Calculate your requirement: body weight in kg × 1.6-2.2 = grams of protein per day. The more you train, the higher you can aim.
• 2Divide the daily amount by 4: you eat 2 servings within the eating window and take 2 as protein shakes outside of it.
• 3Choose your eating window of 6-8 hours so that it fits your daily life - e.g. 12:00-19:00 or 14:00-20:00.
• 4Schedule your 2 shakes firmly, e.g. in the morning and mid-morning. That way no protein gap arises and hunger stays manageable.
• 5Combine NPF with strength training 2-3× per week - that is the strongest protection against muscle loss.
• 6Drink enough: water, unsweetened tea and coffee are allowed anytime during the food-free period.

Your 2 protein anchors, mixed in seconds

23-26 g of protein per serving, low in sugar and creamy: Vanilla Milkshake for the morning, Protein Iced Coffee for mid-morning - your NPF servings outside the eating window.

View shakes

FAQ: frequently asked questions about Nyce Protein Fasting

Sources

A selection of peer-reviewed studies and expert reviews on the state of research. The content summarises the state of research in general terms and does not replace individual advice.

1. [1]Wilding JPH et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity (STEP 1). N Engl J Med 2021.
2. [2]Effect of GLP-1 receptor agonists at doses for obesity management on muscle health: systematic review and meta-analysis of RCTs. International Journal of Obesity 2026.
3. [3]Preservation of lean soft tissue during weight loss induced by GLP-1 and GLP-1/GIP receptor agonists: A case series. 2025.
4. [4]Muscle loss and GLP-1R agonists use – Review zu Ernährungs- und Trainingsstrategien. PMC 2025.
5. [5]Muscle Mass and Glucagon-Like Peptide-1 Receptor Agonists: Adaptive or Maladaptive Response to Weight Loss? Circulation 2024.
6. [6]Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition. Nutrients 2022.
7. [7]The Protein-Sparing Modified Fast (PSMF) – Übersicht zu Prinzip und Evidenz. Cleveland Clinic / Healthline.
8. [8]Arciero PJ et al. Intermittent fasting and protein pacing are superior to caloric restriction for weight and visceral fat loss. Obesity 2023 (PMID 36575144).
9. [9]Dr. Peter Attia – Beiträge und Podcasts zu Proteinbedarf und Muskelerhalt (peterattiamd.com).
10. [10]AOK Gesundheitsmagazin: 10.000 Schritte am Tag – wie gesund ist das tägliche Gehen?
11. [11]Zentrum der Gesundheit: Zucker – eine Übersicht über gesundheitliche Auswirkungen.
12. [12]Bistrian BR. Clinical Use of a Protein-Sparing Modified Fast. JAMA 1978 (PMID 702762).Medical origin of the concept (1970s) - proof that the idea is decades old.
13. [13]Palgi A et al. Multidisciplinary treatment of obesity with a protein-sparing modified fast: results in 668 outpatients. Am J Public Health 1985.Clinical evidence for weight loss with preserved lean mass.