Protein Sparing Pure Protein Macros and Methods
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- Опубліковано 14 лип 2024
- Protein Sparing Modified fasts are a great tool when used correctly. But there seems to be some confusion about what they are, when to use them, who shouldn't do them and how long to use them. PSMF isn't a lifestyle, it is a weight loss tool. In this video we hope to clear up any confusion.
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Yes! Protein sparing is the easiest way to loose weight and keep muscle. I lose weight easier incorporating it twice a week. I do not enjoy fasting and don't want to it on a regular basis. I am in menopause and struggle losing wgt and gaining muscle. I do follow several carnivore/ketovores and enjoy their content. But PSMF makes the most sense, is yummy and I feel the best on with great energy. I so appreciate all you do! Thank you ❤️
How did you know how many times a week to do protein sparing? Have you always stayed at two??? TIA!!
I truly believe it is because Maria puts up a lot of "sweet treats". I love Maria, dont get me wrong, I have even paid for suggestions from them. But I am a sugar addict, and I cannot make fake carnivore sweet treats bc it will "trigger" me. If you watch Anita-who I love too- she is not losing weight and I think it is bc she makes so many treats and breads. Just my thoughts. I still watch, but I look for supplement videos, What I eat in a day, and lifting videos.
@@jillf24I agree, since watching all these American keto Videos over the years I can’t believe how many sweet recipes are on them…. All that extra sweet stuff, when do they eat it all?
Not meant to be snacking for a well balanced diet any way?
I can’t eat much sweet stuff and never have.. my weight gain was mainly from over eating savoury foods ( give me a big bowel of French fries or fried rice any day over a sweet thing) and hormonal due to Hashimoto’s and illness. But All the sweet treats I could never eat on Keto or otherwise. Maybe the occasional keto ice-cream. I never even drank sweet Soda either. How people do drink that dreadful Coke Cola every day amazes me! I see so many people substituting food that to me just reinforce the bad way they were eating anyway? Make no sense to me. I just want to be consistent and eat healthy.
Thank you! This helps so much. I’m starting to incorporate this 1 day a week to start.
Enjoyed listening to y’all again. I’ve missed the Sunday live q&a.
Such an informative video, as always. Thank you to you both!
Love you both. Best advice in all areas of health and healing!
Thank you Julie!!
Thank you again Craig and Maria for revisiting this segment. It was the most mindful for me to be aware of to keep clear of old habits years ago. I’m at goal size, I’m 45 in three months.
My regular cycle came two days ago with NO cramping, headaches or mood swings. I feel great, and non obsessive. Even being a FTNP I continue to learn, thank you for being clear and compassionate. ❤
Awesome! Thank you!!
This brings clarity. Thank you 🤗
You are so welcome🙏
Hi Maria,
rewatching this video to motivate myself and share with you that I am coffee free and don't even miss it (stopped counting how many days after 10 days lol). Thanks to you Maria; you are my inspiration. ❤I am free of any addiction and btw quit drinking althogether 2 years ago.
I am SO proud of you!!! ❤️❤️❤️
I tried PSMF, and it worked until I had 10 lbs left to lose. I liked it but honestly got tired of weighing and keeping track of macros. I’m carnivore and switched to eating until comfortably stuffed, but that didn’t work for losing those 10 lbs. Then tried increasing fat since hearing it would break a fat loss stall. Well I quickly gained 10 lbs so now have 20 lbs to lose. Also, the extra fat made me so tired that I had to nap in the afternoon. For me, I feel the best with a higher protein ratio.
Me too!!!! Only 10lbs to go ( on Carnivore for 12 months) tried the higher fat and gained 10...did PSFM for 3 days, gained 3 more....ugh!!!
Prioritizing protein is always important, for weight loss and health. :)
If you are 10 pounds from a goal weight, I would highly recommend using before after photos or measurements to track progress instead of the scale. The scale lies about body composition changes. Gaining muscle will make the scale go up. Please read this:
www.insider.com/photos-women-look-different-same-weight-2018-3
@@MariaEmmerich have you had any success with lipedema clients using PSMF?
Yes, we have. :)
I found Keto in July 2021 and lost the 25 pounds I needed to for my goal weight. Have gained 10 back and I was “feeling” I needed to now go dairy and nut free! Glad that’s something you mentioned as I felt it in my bones (and fat)!!!
I have the PSMF cookbook and I'm loving it! 💗💗Made the sweet and sour pork chops last night. I only eat this way once a week and feel much better!
Awesome!!
Haven’t seen you two in awhile! You both look great! Healthy and beautiful !
Thank you!
Thank you guys being high fat carnivore losing 55lb and stalled for 3 months,I’ve only done psmf for a week and il down 5lb so il me cutting the fat down now x
Awesome! Just be sure not to exceed the recommended limit of 3 PSMF days per week and follow fat loss keto macros the other days :)
@@MariaEmmerich I’ve done your free macro calculations for both so thank you xx
Just got my PSMF Cookbook in the mail!!!!! 🎉
Awesomeness!
Very interesting! Craig you mentioned adding a link below showing a bunch of women at same weight but with different body compositions! I can’t see it 😳 and I’m very interested to see! Thank you 🙏🏼
Sorry about that. Here you go:
www.insider.com/photos-women-look-different-same-weight-2018-3
I love this video, I can not eat carnivore and glad you said that not everyone needs to eat that way or Protein sparing. Truly one size does not fit all. I am down to about 7-10 to lose due to pandemic gain. I do use as part of my eating many of your protein-sparing recipes. I incorporate those foods into my diet and am so satisfied so is my husband, while we want to lose a bit it is not the priority but healthy eating that allows us to lose slowly and eat the variety we crave. I made meatball subs with your PSMF bread and thought I died and went to heaven. Thank you for all you do.
Thank you so much!! And yes, adding 1 or 2 PSMF recipes to a non-PSMF day is a great way to up protein without upping the fat too much. We always recommend hitting your protein goal for the day, so that can help. :)
It absolutely does work! It is a great tool! Many years ago I had a book called "Protein Power". This reminds me of that. It works! At a time when sticks of butter are being pushed I am happy to this reminder video. Maria's recipes are a lifesaver!
Thank you!!
I enjoyed this information! I went cold turkey on 1/9/23…..no more sugar, caffeine, or processed foods except for the occasional 4505 brand sea sal pork rinds. To be honest I’m both confused and intimidated as to where to begin~ do I purchase your video classes or just start by following your free meal plans. Thank you so much for your generosity, kindness and support💕
Thanks for watching! The free meal plans are always there for you. But purchasing one of the videos or even better getting a subscription is great for reinforcing your commitment to the lifestyle and also for support :) keto-adapted.com/subscriptions/
thank you so much for your comment on my last video! your support means a lot! 😍
Thank you too!
Thank you.
Will you guys consider doing the “lives” on Sunday mornings again? I miss those 🤍
Thank you! I will talk with Craig and see if things slow down enough for use to start them back up for a time. :)
I have been carnivore for 13 months, btw I absolutely love it, will never go back yet needed to lose that last 10lbs. ( Carnivore has stopped my horrendous migraines, joint pain etc.. so it has really helped omad and a 45 lb weight loss) Tried the " stick of butter a day" thing. Gained 10 lbs in 3 weeks...... tried PSMF for 3 days... gained 3 lbs. I'm so frustrated 😤😫😩 I'm 5'6, 63 yrs old. Now I need to lose like 23 lbs??? UGH!!! I'm confused about one thing. Dr Goldkamp says at my age to up the protein to up to 2 g. ( to help the sarcopenia) ideal weight? that's a lot...and adds more calories. As an eating disordered person, if I restrict it can get out of control. So that's one amazing benefit of omad and carnivore, I never thought about food. But I understand the eating fat will not burn the fat theory. Makes sense. I'm going to join your monthly support "thing"and give this a better chance. Thank you for the indepth explanation!
If you are only 10 pounds from a goal "weight" I highly recommend ditching the scale, prioritizing protein and focus on what matters. Before after photos, measurements, how your clothes fit. The scale lies about body composition changes. Please read this:
mariamindbodyhealth.com/calculator/
I love this. But also laughed cuz Maria was just hanging out with SB girl and some high profile carnivores. LOL I'm going to try 2-3 PS days to see if I can kick things into gear after some time to heal.
We will have some more videos discussing this discrepancy. I think if we all looked only at macros (grams fat, protein and carbs consumed), the differences wouldn't be that much. People just get caught up in the "High protein", "High Fat" language. :)
@@MariaEmmerich - thank would be wonderful. The language of low, medium and high just adds a lot of confusion.
Hi Maria & Craig. I just purchased 2 of your psmf ebooks. I've been eating keto for years but with also falling off wagon too. I do follow you on website and youtube. Your recipes that I've tried are great. You speak about macros haven't used that tool before. Is there a download for it?
Thanks Jenna
Yes! Macros are very important for weight loss. You can get them here for free (but PLEASE read the notes at the top of the calculator regarding height and protein goals): mariamindbodyhealth.com/calculator/
I really miss your Q&A.
I've always felt better on higher protein!
PSMF is what works for me 🙂
I am 5ft 6in and have been on 120g of protein. I am 63 years of age so I think I should add more to protect against sarcopenia and loss of bone density.
As long as you get at least 120g protein a day I think that is good. For 5'6" we could say around 110-120g normally, so 120-130 at your age would be good. :)
I’m going to start your meal plan shown here in a few days. Is the order important, as written there are some back to,back PSMF days? I think it would be easier to have PSMF days surrounded by Keto day.
You can do the days in any order you like. :)
I just got your cookbook The Protein Sparing Modified Fast Method! What brand of maple, key lime, strawberry extracts do you buy?
Thanks! I have my favorites listed here:
mariamindbodyhealth.com/extracts-and-flavorings/
I'm 444 as of this morning. Can I do PSMF 5 times a week and two maintenance calories days? I was 587 when I started my keto and later on carnivore journey. Been struggling to loose weight and found hope in what I'm hearing about PSMF! I've already lost 13 pounds in five days!
I still wouldn't recommend more than 3, MAYBE 4 PSMF days in your case. Your body needs a certain amount of healthy fats for hormones and proper fat-soluble nutrient absorption 🙏Congratulations on your journey so far!!
Maria, been using this cookbook for almost 2 weeks now, amazing results. I’m making the “Tastes like Thanksgiving souffle omelet” I think there may be an error in recipe? Should there be something additional added to egg yolks, it’s not much quantity to fold in? I’ve had in oven now going on 20min, it’s still not quite done, did you really mean 5 min?
Thanks
Did you follow the written recipe exactly? It calls for egg whites and some egg yolks. Baking time will vary, just bake until the center is slightly soft (or to your liking) :)
Thanks, Yes I followed exactly. It’s a huge amount of stiff whites, and only 2 yolks didn’t seems to be enough.
I've noticed some of your newer recipes include gelatin which several say improves the texture/taste alot. Does this new ebook, The Ultimate Fat Loss Cookbook contain more recipes using gelatin? I have the PSMF Method book and the Protein Sparing Modified Fast Cookbook, will this new ebook provide new or improved PSMF recipes?
All of the recipes in The Ultimate Fat Loss Cookbook are new. I do call for the use of gelatin in many of them to improve texture :)
Dr. Westman says emphasize protein and spare the fat - not fat free but moderate amounts.
can you talk about the use of PSMF in preparation for something like a bodybuilding competition if you have 20-30lbs to lose
You could definitely do that, but I still wouldn't recommend more than 3 PSMF days a week to maintain healthy hormone balance and for proper nutrient absorption :)
It can work well for cutting too, yes. Add a couple days a week. :)
So when doing the calculator where do the maintenance macros show up after you obtained goal weight?
Just select "Improve Body Composition (maintenance)" in the goals.
❤❤❤
Maria iI am confused about something....is keto less than 20 carbs and about 80% fat or not? I love butter, although I don't eat a stick a day. this doesn't sound simple anymore
We always track macros, not percentages. Percentages are very error prone. Your macros are based on your goals. Carbs should always be low (like 20-30g or less total), protein is a goal based on your lean mass (height, muscles, etc), and fat you adjust up or down based on goals. More fat to maintain, less to lose weight. You can get good macros here:
mariamindbodyhealth.com/calculator/
Maria what is with uric acid? I am very sensible and my UA is elevated with more proteins, i am also full with proteins, when i eat more like 60 grams this is feeling, that i am overeating. What do you think? I am 59 kilos and 162 cm ( I had kidney stones when i was 22 years old )
"Normal" UA levels are based on the average patient at the lab you are being tested at, usually eating the standard american diet and sick. Slight elevations are normal when you eat this way :)
Should protein-sparing days be consecutive or spaced out every other day?
It doesn't matter. Just be sure not to do more than 3 PSMF in a week :)
Do you have some sample meals for a days worth of macros . I just hate trying to calculate what to eat. Im 5' 4" and weigh 156.
I have free meal plans here: mariamindbodyhealth.com/?s=meal+plans
What is protein sparing??? I just had blood work done and my insulin is high (insulin resistance) PCOS and IBS and POTS and no gallbladder so high high fats aren't great for that.
We do not teach a high fat approach. PSMF is a method of fasting for accelerating weight loss that can be done 1-3 days a week where you consume enough protein to meet or exceed your goal, but you keep carbs and fat very low. You follow your regular keto weight loss macros the other days.
I ordered your book 2 weeks ago and still have not received it.
I'm sorry to hear that! Were they ebooks off my website or printed published books off Amazon?
If you ordered my ebooks, just log into your account and go here to access your downloads: keto-adapted.com/myaccount/downloads/
If you ordered my printed published books, you'll have to contact the vendor for help🙏❤️🥰
I am in menopause and I have about 90 pounds to lose. I have just gotten to where I can get 7-9 hours of sleep at night. I don’t know if you do intermittent fasting in this program, but the 16+ hour fast really messes with my sleep. Do you do extreme fasts on this program? Also, my sister is on your program (she has a lot less to lose), but she has talked about some very low calorie days and I am wondering if that messes with metabolism? Thanks!!
IF is a tool used to limit snacking. It is not absolutely necessary for weight loss. If you follow PSMF as recommended to does not interfere negatively with your metabolism. It is also a tool used to accelerate weight loss and isn't absolutely necessary :)
@@MariaEmmerich thanks! Looking at your Platinum program and it looks awesome! I am not much of a cook , are there simple recipes? TIA!!
Yes, there are many simple recipes. :)
Which cookbook should I buy for the PSMF? Thanks.
I think this one is great!
keto-adapted.com/product/the-ultimate-fat-loss-cookbook/
@@MariaEmmerich Do that book just come as an ebook?
For this book, yes, only ebook.
But you can have it printed here:
www.printme1.com/?ref=mmbh
Could you do Protein Sparing if you're carnivore??
Of course! :)
I've heard you say nuts and dairy are not allowed on protein sparing days but are they allowed on the other regular eating days? I am confused about that one small thing.
If weight loss and/or healing are goals I do not recommend dairy or nuts at all 🙏
@@MariaEmmerich Thank you so much for your reply!
So what's your thoughts of having hair loss at age one years old?
At age one? So for a 1 year old?
That sounds like malnutrition.
My daughter in law is 32 and has had 2 surgeries because of endometriosis and they give her about 2% chance of getting pregnant. She’d love to have a baby and especially get rid of her PAIN and prevent more lesions… do you think keto, carnivore or protein sparing help her? She’s eating a “healthy SAD diet”.
I am so sorry to hear that. Yes, a well formulated ketogenic or carnivore diet is excellent for fertility and pregnancy: keto-adapted.com/product/pregnancy-and-fertility-package/
I understand that you need dietary fat for proper hormone production. Can your body not make hormones from your stored body fat?
All our sex hormones are made from cholesterol. If you don't eat it, the liver has to make it. :)
@@MariaEmmerich so does that mean fat stores can support hormone production with help from the liver?
Yes, somewhat. But isn't optimal. You want some fat in the diet. At least 20-30g a day to absorb fat soluble vitamins and make hormones. :)
How do I do this protein fast on omad?
I don't recommend OMAD for most women. You can't eat enough protein in one meal to hit your protein goal (to maintain muscle, etc). But if you can hit your daily protein goal in one meal, then it is OK. You can get good macros here:
mariamindbodyhealth.com/calculator/
Isn’t this the same video you posted two weeks ago?
Yes, for some reason some people couldn't find it in search.
I didn't see the free meal plans.
Sorry about that, they are here (you just need the one ebook):
mariamindbodyhealth.com/new-free-psmf-meal-plans/
@@MariaEmmerich I am 5'4 and I want to get back to my ideal weight of 105-110.
so I should eat 105-110 grams during Protein spearing modified if I am understanding this correctly. when I look up the convertion of 105 grams to oz it says 3.5 ounces. IS this correct?? so basically a palm size chicken breast for the day? Is that correct?
thank you for this vid. I am going to implement psmf weekly. 😊
Aloha 🌺
@@jansmith3158 that's not much food. I thought the point was to replace fat and carbs with low fat protein sources. I've been thinking about trying it a couple times a week , but I need way more food than a chicken breast to feel satisfied.
@@janp7660 did you watch the video? Protein sparing is their version of fasting. So instead of eating NOTHING, you eat a small amount of protein...
@@MariaEmmerich thank you excited to get your book
If I do this, because I didn’t lose on eating till satisfied, I am car😢not keto, what would O eat in a day ?
Get your macro calculations here: mariamindbodyhealth.com/calculator/ (be sure to read the notes at the top of the calculator)
@@MariaEmmerich I was told to much lean protein will cause
(glucongenasis)? (Sp)
Please watch this:
ua-cam.com/video/IBNI1wRJgRo/v-deo.html
I have one question, I am supposed to eat 100 grms of protein a day. What if I’m still hungry?
Add more lean protein :)
@@MariaEmmerich so its ok to go over the protein amount as long as its lean and you don’t go crazy? Thanks for your reply!
Yep!
Every time I try doing my daily macros from your calculator which shows 1144 calories, 80g protein, 87g fat I don’t sleep, any thoughts? Every day I do Carnivore without tracking macros I sleep like a baby. To me this says it’s way too little of calories??? 🤔
Please read the notes at the top of the calculator. Adjust your body fat % until your protein goal is within range with your height: mariamindbodyhealth.com/calculator/
I did that. I used the height, waist & neck measurements on your calculator to get the macros I mentioned and I even changed it to lightly active instead of sedentary to give more calories and it was only 40 more calories than sedentary?
The thing that no one talks about when they discuss our ancestors, the cavemen, is that that they ate mostly meat and most of them rarely lived past the age of 30. SO, I take that to mean that too much is isn't great for us.
They had short lives due to many factors like being killed by wild animal, harsh winters, etc.
Do you have to count macros for the rest of your life? I hate counting macros. 😢
Macros matter for weight loss. It's good to track for at least the few months so you get a handle on the appropriate types and amounts of food for your goals :)
It seems like a dilemma when amino acids repair/build but yet someone allergic to protein in eggs and dairy?
Then just eat any other complete protein like pork, beef, poultry, fish, seafood.
CLICKBAIT. Title promises macros, the only one mentioned was 30 grams of fat.
How is this clickbait? This video is to help people understand PSMF macros and methods. Since individual needs and goals will vary we couldn't possibly assign specific macro goals in this video. But, you can get your macros calculated here by using my free macro calculator:mariamindbodyhealth.com/calculator/
@@MariaEmmerich It's clickbait because when a video title indicates that the video contains specific content, then fails to deliver, it not only wastes peoples valuable time, but also disappoints.
I suspect the 10K or so people who have also viewed and benefited from this video would disagree with you. Feel free to scroll on by :)
Not clickbait. They told you where to go to get the macros and explained in the video how to use it 🙄