Protein Sparing Modified Fasting eBook
The idea behind a protein-sparing modified fast (PSMF) is to reduce carbs and fat as much as possible while still hitting your protein goal or even getting a bit more protein than your target. Instead of 0.8 times your lean mass for your protein goal, you want 1.0 times your lean mass when doing a PSMF. The additional protein makes your body use even more stored fat for fuel, helps break stalls or accelerate weight loss and healing, and helps keep you feeling full, while also giving you the added benefit of the high thermic effect of food with protein, which means that you effectively lose 25 percent of the calories you take. You also want to get some fat during this type of fast to ensure that you keep your hormones happy and that fat-soluble vitamins (A, D, E, and K) get absorbed. 30 to 50 grams of fat will be enough. But lower the fat this much forces the body to use more stored body fat for fuel, exactly what you want for weight loss.
PSMF is something we typically have clients do a couple days a week. Then regular keto eating the other days. For example, let’s say a woman weighs 170 pounds and has 38 percent body fat, which means she has 105 pounds of lean mass. Her macros would be 20 grams or less of carbs, 105 grams of protein, and 40 grams of fat. As you can see, this is like fasting while preserving lean mass because she is only getting about 860 calories, though only about 730 of those calories are useful because of the thermic effect of food. She will get enough protein to preserve important lean body mass, but she will have to use a lot of stored fat to fuel her body. This is what makes PSMF such a great tool for accelerating weight loss or breaking a stall.
Eight to ten years ago, Maria called this practice a “pure protein day.” Back then, we hadn’t heard of PSMF. We just knew the properties of the thermic effect of food and how our metabolisms worked, so we knew this could be helpful for people to lose weight faster. PSMF is becoming more popular and well-known and is a great tool for improving results.
We have just launched an all new Protein Sparing Modified Fast cookbook! This ebook is loaded with over 47 great recipes and 2 weeks of PSMF meal plans with full grocery lists!
CLICK HERE to get your copy!
TESTIMONY OF THE DAY
A lovely woman on Instagram mentioned she loved my book so I asked her to write a review on Amazon.com if she wouldn’t mind (reviews help a lot!) and her response was so special, I had to share!
“Oh Maria I would love to! I was on the Low Carb Cruise with you and my biggest regret was not getting a chance to meet you and tell you how much you have changed my life and to thank you! You see, your cookbook you wrote with Jimmy Moore was the first keto book I ever purchased and it helped me so much in my journey to change my diet and lose weight and get healthy! I would go on to lose -150 pounds using your recipes! I’m no longer morbidly obese & no longer have high blood pressure!
Finding your book and using your recipes didn’t just change my life, they helped to SAVE my life! Now, I’m living life to the fullest with my husband and children. I can enjoy activities with my family without my weight holding me back! Before, at 307 lbs, I was so unhealthy and miserable and I knew I was headed for an early death. I had tried every diet under the sun and they all failed because they still allowed sugar and grains. It wasn’t until I found keto through your cookbook that I was finally able to lose the weight and keep it off! I’ve maintained my weight loss for over a year now and I know I found a way of eating that will sustain me and my good health for the rest of my life. So, I’m more than happy to write a review of your book and I want to personally thank you for the incredible work you are doing to help people change their lives and health for the better! Thank you Maria! 💗💗💗💗💗💗” Kat