Adé festive pounds with intermittent fasting

The holidays are fast approaching, and tempting treats like gingerbread, spiced cookies, and more are already calling. After Christmas and New Year’s, these seasonal delights often show up on the scale. In our latest blog post, you’ll learn how to avoid those extra holiday pounds with intermittent fasting—without having to skip the festive goodies.

Gaining weight during Christmas is easy. In a previous blog post, we shared several studies showing that the final weeks of the year (including the first two weeks of January) can lead to weight gain of up to one kilogram. That might not sound like much, but over the years it adds up.

What is intermittent fasting?

Intermittent fasting involves alternating between periods of eating and fasting. The most common form is the 16:8 method, also known as “Lean Gains.” In this approach, you fast for 16 hours and eat during an 8-hour window. Some people skip breakfast and break their fast around 12 PM, then eat until around 8 PM. Another variation is the 5:2 method—eating normally for five days and fasting for two.

A miracle method?

In one recent study, a group following the 5:2 method lost nearly 1.5 kg—during the entire Advent season and into the New Year! The control group, on the other hand, did not lose weight and even showed worsened insulin and blood lipid levels, unlike the 5:2 group.

In another study, eight overweight men and women reduced their eating window to ten hours. The result: they lost 5 kg! Even more impressive—they maintained that weight loss for a full year. In a separate study, participants following the Lean Gains (16:8) method didn’t lose weight, but reduced their body fat by nearly 2%.

Building muscle with intermittent fasting

Another benefit of intermittent fasting? Increased levels of the growth hormone HGH! This hormone plays a vital role in muscle growth by boosting strength and training performance. Low HGH levels are associated with unwanted effects like increased body fat. When we eat, insulin is released. While insulin also promotes muscle growth, constant insulin spikes can interfere with natural HGH production.

Participants who fasted for just two days increased their HGH production by up to five times. And since fat loss also boosts HGH levels, the benefits compound. However, the effects of HGH on performance seem to differ slightly between men and women: while men experienced slight strength gains, women saw little change in strength, although both reduced body fat and increased muscle mass—more noticeably in men.

One "problem" with intermittent fasting

Some experts criticize that intermittent fasting only requires time restrictions, without emphasizing what you eat. But over the holidays, that can work to your advantage: if you eat a balanced and varied diet throughout the year, it’s okay to indulge a little over Christmas. Let’s be honest—no one wants to completely give up holiday treats.

Protein intake during intermittent fasting

Getting enough protein is essential during intermittent fasting, just like with any other diet. While the German Nutrition Society recommends a minimum of 0.8g protein per kilogram of body weight, experts advise 2g per kilogram—especially for athletes. Since one meal is often skipped while fasting, hitting your protein goals can be tricky. But with a few simple tips, it's no problem! Our protein powders are perfect for a quick, protein-rich shake between meals and come in a variety of delicious flavors. Not a fan of shakes? Try boosting your favorite holiday recipes with more protein! Check out our recipe blog for tasty ideas like our protein-packed cinnamon stars—we highly recommend them!

5 tips to get started with intermittent fasting

1. First, decide on your eating window. If your family eats dinner after 8 PM during the holidays, consider breaking your fast at 1 or even 2 PM.

2. It also helps to gradually shorten your eating window over a few days. Start with “12:12” and shorten the window by an hour each day.

   

3. Make sure to drink plenty of fluids. Thirst is often mistaken for hunger. Go for calorie-free drinks like water or tea. Green tea, nettle tea, ginger, peppermint, and rooibos can help boost metabolism, suppress appetite, and detox the body.

4. Coffee is also a good option, as long as it's not made with plant-based milks and only sweetened with stevia, erythritol, or our Perfect Flavour Flave Powder.

5. Staying active is a great distraction. Whether it’s long walks or a workout at the gym—both are great. For the latter, feel free to use our EAAs or BCAAs for those extra gains.

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