WPF: how does “protein fasting” work? A neutral look

Who is Christian Wolf?

To understand WPF, it helps to look at the person it’s named after. Christian Wolf (born 1995) is an entrepreneur and fitness creator. He started several degree courses (including pharmacy, medicine, business) without completing them and built his success via social media.¹ In 2017 he co-founded the supplement brand More Nutrition with Michael Weigl.¹

The company grew quickly. In 2022 the private-equity investor CVC gradually took a majority (around 81%); the company’s valuation at entry was about 800 million euros.² More Nutrition today belongs to “The Quality Group” (together with ESN, among others). Wolf sold a large part of his stake and, after public criticism, withdrew from operations in September 2023; since 2024/2025 he’s again active as the face of the brand and has lived in Cyprus since July 2025.²

In February 2025 his book “Der Protein-Fasten-Trick” (“The Protein Fasting Trick”) was published, made the Spiegel bestseller list and brought WPF to a wide readership.³ WPF is also sold as a digital coaching programme.

How the concept is built

WPF stands for “Wolfs Protein Fasten” and combines intermittent fasting (often in an 18/6 rhythm) with a high protein intake. The twist compared with classic intermittent fasting: during the food-free hours you don’t fast completely, but plan in one to two protein portions (often as a shake). On top of that, the eating window includes two protein-rich meals.⁴ Later More Nutrition often uses the label MPF (“More Protein Fasten”) for this: the basic principle is largely the same.

Why it can work

The benefit can be explained without any “miracle”: through four building blocks:

• Calorie deficit: the actual lever for weight loss. The fixed structure and shorter eating window make it easier to eat less overall.
• Satiety, protein keeps you fuller than the same amount of carbohydrate or fat. That reduces cravings.⁵
• Muscle retention, enough protein protects muscle during weight loss, which benefits metabolism and body composition.⁵
• Routine, clear, simple rules are easier to keep up than complicated plans. That’s a frequent reason diets otherwise fail.

What the research says

Studies have been cited for WPF said to show better fat-loss results than conventional diets. Experts, however, point to methodological weaknesses in such studies and to results being presented selectively at times.⁶ Put differently: that a protein-rich diet with a calorie deficit helps with weight loss is well documented, that this particular branded concept is superior to a simple “high protein + deficit” is not.

Putting it into practice: the basic principles

Deliberately without rigid numbers, because needs are individual. At its core it’s about:

• a manageable eating window instead of constant snacking,
• enough protein spread over the day,
• two wholefood meals as the base – shakes are an aid, not a substitute for real food,
• and the bigger picture: most of the diet should stay wholefood (vegetables, legumes, good protein sources), not powder.

Limits and criticism

To keep this article fair, the other side belongs here too:

• At its core, calorie reduction. The benefit comes from deficit, structure and protein – not from “fasting” itself.
• A lot of substitute products. Building the day heavily on one brand’s shakes and light products makes for a one-sided diet. There are accounts for whom this focus wasn’t good.⁷
• Methodological weaknesses of the studies and selective presentation of results.⁶
• Closeness to marketing. The concept is inseparably tied to a business model (book, coaching, products).

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