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Protein Sparing Modified Fasting eBook

By May 28, 2018October 30th, 2023Books, Videos

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. A protein sparing modified fast 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!


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.".


  • Kim says:

    I paid for the new e book last night, but haven’t received a download or email with the book.

  • Angie says:

    I thought that if your protein intake is too high that you’ll convert that into glucose. No?

  • jules says:

    Apologies if this sounds like a very basic question, but if someone requires (for example) 80 grams of protein, are we counting the actual weight of the protein or the protein macro component of the food? If it is the latter, where do we get this information? Thank you!

  • Natasha says:

    Hi I have bought the new ebook protein sparing but have not received the download.

  • Jules says:

    Thank you, Linda! I wasn’t too sure but I appreciate you clearing it up 🙂

  • Cynthia says:

    Is there info on how to do keto plan for people who have food allergies?
    I am allergic to dairy, eggs, almonds, peanut butter, corn, gluten. I don’t eat beef or pork.
    I did a 7 day bone broth fast which was great and would like to do a modified keto plan, but wonder about it with the food restrictions.
    Ideas? Resources? I have found only a little bit online.
    Thank you

  • Glo L. says:

    Maria, I’m T2 diabetic, stable normal A1C for over a year, but showed some decreased kidney function for the first time recently. I’ve read that protein is hard on kidneys and should be kept at a minimum if there’s any kidney disease. Would you say I should avoid PSMF? My internist simply said to keep losing weight and recheck labs in 4 months.

    • Maria Emmerich says:

      That might be a safe option in your case to avoid until levels are back to normal. 🙂

  • Gail Freeman says:

    I purchased the ebook for protien sparing today. After the initial download when I tried to open to read I was required to login and my password wouldn’t work so after trying several times I reset the password. So again I try to login and open the e book only to be told I had exceeded my downloads. Hoping this is a glitch. Can you advise?

    • Maria Emmerich says:

      The download put the file onto your device or computer. You don’t need to download it again, just access the downloaded file. Message me (reply to the email) and I can help.

  • Kelly says:

    Hey I bought this couldnt download it and now im outta tries can you send me another link please and thanks!!

  • Cynthia says:

    Hello! I purchased the protein sparing ebook yesterday – I was able to immediately open it on my phone, but for some reason it wasn’t successfully letting me save the PDF to read later – so today when I went to try to download it again, the tab I had it opened in sent me to a page that said that something went wrong & had a link to go to the shop. I tried a few more times, going through the download link in my email & nothing : now it’s telling me I reached my download limit – but I’ve only seen the book open but once yesterday. Just curious if I could get that reset? (The email I have listed below is the one I purchased it with.) I’ve never had issues with any of your other ebooks, but I guess the technology gremlin just wasn’t my friend today. 🙂
    Thanks as always!

  • Allyn Unwin says:

    Hi Craig and Maria,

    I purchased two ebooks (PSMF and The Art of Healthy Eating: Sweets) on 5/29/18. I paid through paypal. How do I get the ebooks? I haven’t received anything and I checked my spam folder – but no email with a link to download.

    Please let me know what to do!


  • Suzette says:

    Hi Maria! What if I don’t know my body fat percentage….how would this work?

    • Maria Emmerich says:

      This has meal plans with everything worked out. Just follow the meal plans in the book. 🙂

  • Ekat says:

    How do I eat 110g of protein if I only eat twice a day? That means I would need to eat 55g per meal, but I’ve heard you say the going over 20g can make one convert the protein into carbs and might kick me out of keto. I think I’m missing some key information. Please advise.

    • Maria Emmerich says:

      Nope, that isn’t true (about going over 20g). You have to eat a LOT of protein to significantly effect ketosis. And going under on protein has bad consequences (losing muscle over time). You have to eat like 200g of protein in a single meal to really start increasing glucose in any way.

      • Ekat says:

        Ok thank you for clearing that up. I must have miss heard the amount and was worried how I was going to do it. Have a wonderful weekend!

  • Amanda says:

    Hi Maria, I absolutely love your recipes, have every book of yours, and am very exited to get this PSMF book. But not sure if it would help. See I used the 30 Day Cleanse book, lost the 20lb I needed to loose within 3-4 weeks and was very exited. But as I continued on I started to loose sooo much hair….it was scary,and it continued for months. So now I’m eating more carbs, and have picked up a few pounds. Also eating more protein now. and it seems better? Not sure what I did wrong. Would this book help me?

  • Colleen Rauth says:


    I am doing my meal prep right now for week 1 yay! Question, for the popovers, how many should it make in total? It says 4 servings but how many per serving? I also noticed that in the ingredients, baking powder is listed but in the instructions, it does not say when to put in. I just put it in with the protein powder and almond milk etc. Also, my batter still had really fine lumps. Hope it turns out ok! Thanks so much!

  • Debbie says:

    I purchased the book and received the email, however I do not remember the password I used. I have tried to use the password reset and it just tells me I do not have an account. Please help!

  • Colleen Rauth says:

    Wondering if you could clear something up for me. As an example, the broiled shrimp with cilantro vinaigrette, are the macros included for the vinaigrette as well? Or, do I need to go to the vinaigrette recipe and add those to the shrimp recipe if I am dipping it? Hope that’s makes sense lol. Thank you!

    • Maria Emmerich says:

      If there is a measurement for an additional ingredient (tablespoon, batch, etc) then it is included in the nutritional info. 🙂

  • Amanda says:

    Thank you so much for the PSMF ebook. Very anxious to start. Maybe I’m just having a senior moment, lol but aren’t we suppose to do just a two day PSMF per week, then the other 5 days regular keto? How come this book has a week or two weeks long menu on the fast? I’m a bit confused.

    • Maria Emmerich says:

      You could do it up to maybe 4-5 days in a week for one week. Then maybe switch back to normal macros for a week. 🙂

  • Dawn says:

    I did PSMF for three days last week and felt amazing and even lost 4 pounds. Is there a reason you suggest only a few times a week. Is one able to do this fast longer? I still have about 25lbs to lose and this has really helped. Thanks for everything.

    • Maria Emmerich says:

      It is hard to get all the nutrients the body needs only eating that low in calories. So I would only do it 4-5 days a week at most then normal weight loss keto macros that other days. 🙂

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