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!