Protein Sparing Modified Fast Cookbook

By July 6, 2018 August 4th, 2020 cookbook, dairy free, PURE PROTEIN/FAT DAY, Weight Loss

Protein Sparing Modified Fast Cookbook

A lot of you messaged me that you didn’t want to get the Protein Sparing Modified fasting ebook and begged me to make the ebook into a REAL book. Since my husband Craig is such an awesome helper, he made your wishes come true! You can now get this Protein Sparing Modified Fast Cookbook as a real book mailed right to your front door! Click HERE to order. You will not be disappointed! The meal plans in this book has had amazing results so far!

This cookbook is perfect for summer because the recipes are easy, many are grilling recipes and are perfect to get you into your summer wardrobe fast!

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!

SOFT COVER BOOK: Click HERE to get your copy!

EBOOK: CLICK HERE to get your copy!


“Hi Maria! I’ve reached new “lows” 4 times this week, this morning I was 138. My goal was 150!

Had someone told me a year ago that I’d be comfortable in my own skin, love the person I see in the mirror, and wake up happy everyday with overflowing joy, I’d have asked you what you were smoking. 

I have won my battle with depression too. Life is good! No, it’s fantastic! I’m gonna Keep it Keto and make myself breakfast at almost 1pm, then I should probably weed my asparagus beds. It’s ready to harvest again too!

I’m 48 years old, and mom to 4 kids, currently 25, 24, 23, and 21. This lifestyle has been the easiest thing I’ve EVER done! You want results like this, stay on plan, do not cheat yourself. Put it into your mind to fully commit to this lifestyle. I committed to the first 30 days, but was hooked after a week or two. I refuse to cheat myself when it comes to food, I’ve come way too far. ️” – Alexa

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto School!

Click HERE to check out my NEW Keto School!

Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • samantha says:

    Hi Maria! I tried to comment on a couple of other posts but the option isn’t available. Two questions: I have made bone broth with chicken feet, beef marrow, pig feet and a selection of beef bones and chicken carcass… every time I placed the broth into a bowl and added more water, the broth became gelatin so now I have so many containers of gelatin which I will freeze, and so far after 4 days simmering I have a container of broth. I know gelatin is desired but I want broth too haha.

    So question: how much protein and carbs is in a tablespoon of my gelatin? I am getting mixed results online.

    Second question is, I have been trying to get into keto for months and I eat very clean, mostly paleo and track my macros to be around 20g carbs and 70% fat – all good sources. I do bullet proof matcha in the morning but the only time I see ketones on a test stick is if I fast for a day. I try to keep protein in my macros, so I am not sure where I am going wrong? This week I thought I would try a liquid diet (bullet matcha, green smoothie, miso soup with greens, turmeric milk – all with collagen, bone broth, gelatin) and still I have no results. My body just will not lose fat. My diet is mostly greens, wild salmon, happy eggs, grass beef, liver, good fats. I am 5 foot and 115lbs with a big stomach and thighs, keeping to approx. 1200 cals. What am I doing wrong? Thanks!!!

    • Maria Emmerich says:

      The collagen is one of the great benefits of bone broth. 🙂
      There should be minimal carbs and hard to say how much protein. Depends on a lot of factors.
      We do not recommend bullet proof coffee, especially if weight loss is a goal. Also, don’t track percentage and fat is a limit not a goal. Our book Keto explains it all in detail. 🙂

  • Is there no hard cover version?

  • gjeanieg says:

    Hi, Maria,

    This soft-cover book looks great! I have several of your cookbooks (and keto.) already. Are these recipes new, and not found in previously released books?


  • Andrea Milward says:

    Hi Maria, I have already bought the ebook. If I also want the paperback, would I get a discount please? Thanks, Andrea

  • Pam Virelli says:

    Get the book folks! It is beautiful to look at and you know the content is always great!

  • SLP says:

    How many recipes are in this new book?

  • Andrea Finnerty says:

    Hi Maria! I stumbled upon your site after committing to your books on Amazon. Does the PSMF book have an intro as to how often we cycle (as you said it) a “pure protein day”, and are all of the recipes in this book focused exclusively on those days?

    Thank you so much for the wonderful information and recipes!

    • Maria Emmerich says:

      It does discuss it a little. Mainly you just add them 2-3 days a week for most and up to 4-5 days for some. 🙂

  • Jennifer Harjo says:

    Hi Maria,
    Just stumbled upon you and your site this past week and am loving you. I have been Keto since the beginning of the year with very slow results. I want to get one of your books to help direct me in the right path. I track everything I eat on MFP and try to stay in my macros at all times. Which of your books do you suggest I start with? On a side note, we tried your Protein Lasagna this week and I made it using your easy marinara sauce and it was a HUGE hit in our home 🙂 Thank you for all you do and the great recipes.

  • Suzannah Feichter says:

    Hi Maria, I have all your books and love them. They are displayed in my kitchen and as soon as you publish a new one I buy it straight away. So understandably I have already bought the PSMF book, however I have heard that there are typos. How do I get a list of these typos so I can put the corrections in my hard copy?

    • Maria Emmerich says:

      Only one that is sigificant is the chicken on page 41. It should be 3 servings not 6. 🙂

  • DeltaErin-Vancouver Island says:

    As I wrote on Amazon …. Buy this book!

    It may be short but this wee book is an eye-opener and a godsend!

    So I’ve been (mostly) Keto for years now, learning what I can from courses, blogs, Facebook groups, books and videos. And there seems to be a consensus of the ideal ratios of Fats to Protein to Carbs to achieving and maintaining a ketogenic state for optimal health and weight loss. And yet? And yet, there have been times when I just WANTED more protein, even though I’d learned that when over-eaten, protein can just as easily be stored as fat as carbs can. And yet, when I DID eat more protein until the craving subsided, I felt better and usually lost weight, not gained it back. Huh!? In two pages Maria Emmerich explains the science of how and why this works, how this Protein Sparing modified fast really can speed up weight loss and even help get you out of a dreaded weight loss stall – without the loss of lean mass. Finally! Now I understand! It’s neither a secret nor an aberration. Facts.

    The rest of the book contains all *new* drool-worthy and gorgeously photographed recipes we’ve come to expect from Maria Emmerich. They’re uncomplicated, mostly nut-free and dairy-free and use ingredients common to a Keto pantry easily obtained at most grocery stores. There’s so much variety too – I’m thrilled there are recipes where I can use my beloved Instant Pot, and others call for a dehydrator, grill, smoker or simply your oven or freezer. Best of all Maria gives two week-long meal plans (condiments, snacks and sweet treats included!), grocery lists, and even links to interactive versions of these meal plans so it’s so easy to tailor the meals and shopping lists to suit individual and family needs. Lastly, links to get started if keen to learn more since this book isn’t meant to cover everything.

    Thanks Maria Emmerich, you’ve done it again, helping me along my path to better health and wellness. <3

    (I have the eBook version)

  • Linda says:

    Hi! I’ve been having a really hard time finding ham that doesn’t have sugar and I want to use some of the recipes that require ham. Should I just get one with sugar or is there a brand out there that’s readily available that’s sugar free?


    • Maria Emmerich says:

      Look for the one with the lowest grams of carbs per serving. Or get a chunk of ham and slice it if that is lower. 🙂

  • gjeanieg says:

    Hi, Maria!
    Your book (paperback) arrived yesterday and I have already read it through! =) This leads me to a couple questions, though…
    1. All the recipes are nut-free and dairy-free. Is this simply to reduce carbs and fat as much as possible? Or is this elimination inherently necessary to the success of the PSMF?
    2. Under Meal Plans, you have “begin eating window” and “end eating window”. Do you recommend IF while doing the PSMF?

    • Maria Emmerich says:

      1) Yes, part of it. Dairy and nut free helps most people get results faster.
      2) Yes, since it isn’t much food it is easy to do in 2 meals. 🙂

      • gjeanieg says:


        • gjeanieg says:

          We made the jerky last night from the recipe in this book. Hubby likes it MUCH better than the expensive keto jerky we purchase online! This is a win-win, as making it myself saved us 75% of the cost. =) I used stir-fry beef, as it was already sliced perfectly. Used the dehydrator instead of the oven. Next time, I will add just a touch of red pepper flakes. Thank you again, Maria!