10 week PSMF update - Results and recommendations
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- Опубліковано 16 вер 2024
- Interested in trying a protein sparing modified fast? Erika covers her results over 10 weeks. . ***For tracking your macros on PSMF we recommend cronometer. Sign up here shrsl.com/1j0hu
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In this video, Erika covers the results of PSMF after 10 weeks. What her positives and negatives were from her PSMF diet on keto.
Well done Erika! 6.4kg in 10 weeks is a great achievement! And noooo…… you haven't let anybody down! Very brave of you putting yourself out there. xx
Thanks so much Kerrie.
You did great! What dedication even in the face of all that stress. You should be super proud of yourself and I can notice a difference in you, even watching this vid on my phone screen, your hard work has paid off! Well done on taking charge of your stall and showing it who was boss. Thank you also for being so genuine and open in sharing your journey with us all.
Thanks Jules. I've passed this on to Erika and she is humbled by your comments. She has been moved by everyone's lovely comments. I just wish she could see in herself, what we all see in her.
Erika, you look fantastic! Now that I am on my laptop it is even more noticeable :-) Seriously well done indeed!
Wow! I have lost .3 in THREE MONTHS being strict! Your results are amazing! Way to go! The scale has been a foe for me I understand where you are coming from with letting it define your self worth.
Thank you so much Ali! Keep at it x
I think that 6 kilos in 10 weeks is EXCELLENT. In the States, that's about 12 pounds, which is a healthy weight loss. I like your strategy of using the same foods for each PSMF day, that makes it easy and simple. You've encouraged me to give this a try. Thanks for sharing your experience! (I'd be interested to see a future video showing whether or not the weight loss was maintained after you stopped the PSMF.)
You should definitely give it a go
Ignore the scales, you are looking great!!
Thank you
To hear of your struggles really helps- I am keto 4-5 weeks now and no weightloss and the scales are my horror....I get how you feel, you are inspiring xo
Thanks Jane. It's really hard when the scales aren't moving. Keep going.
Please don't be so hard on yourself, you did an amazing job! You are more than the number on the scales! Food is also very emotional for me and changing my eating habits is also a psychological battle. Have you looked into Healthful Pursuit's carb cycling for hormone balancing? It's helped me break a plateau on Keto and gives me great joy to look forward to a little bit of rice or sweet potatoes every few days. Enjoy your big trip and grant yourself the grace not stress over macros/ weight gain / PSMF.
Thanks Carley. We are aware of Leeanne's carb cycling. We haven't tried that yet. Erika's next plan, after the trip, is to get her thyroid checked and go from there.
Erika!!! you are an incredible woman!!! 6.4 kilos is a fantastic result! You are so generous in sharing such an intimate video. I cried so much watching this 3 times because I sooooo related to it. You have helped me normalise my weight loss progress and provided me with such a realistic expectation of myself. Thank you Erika :) ps. your cheese sauce is the best sauce on you tube :)
Thank you so much for your lovely comment. We are glad we were able to help you.
Thank you, you motivated me to give it a try. I was stalled for 2 years after loosing 12 kg. And now I have lost 3 kg in 2 weeks. And it is so easy to do. I get the point of tracking the macros. That is also for me a thing.
Thanks so much Klara
awesome results! I like what you did with three days on and 4 days off and will do that in the next month myself :-) good job!
Thanks so much Karen - hope it works for you!
Thank you for your honest breakdown, both positive and not so positive. I found your PSMF videos encouraging. Well done for sticking with it and I am now going to give it a go also.
Thank you so much. Let us know how you go.
Thank you for your update and for your generosity in sharing how you went. You have been coping with more than one challenge to be sure. Hope all your other challenges go well for you, and that you reach a point of equilibrium and can push on to your goals in life. We'll done.
Thank you so much for your kind words Mark - appreciate the support!
When I saw you in this video, my first thought was you look great Erika! Our bodies are sometimes a law unto themselves. I think you are marvellous and have done amazingly. I hope you get to see your Dan soon. XXX
Thanks so much Linda. Erika has been moved by all the lovely messages from everyone.
You did amazingly! Thank you for sharing your journey with us :)
Thank you so much Niki.
I so understand ALL of the struggles you mentioned. I think you did very well. I just tried PSMF for a week and decided I could not sustain that large a calorie deficit. I am back to regular keto. I may try again but will only do it a few days a week. Best to you and thank you for sharing!
I'm sure doing every day for a week would have been very difficult. Even the few days a week was a real struggle in the end.
Thank you so much for being the guinea pig like this and sharing your successes and ( mental reframe...not negatives but) lessons learned!! You are inspirational!! Wins in all directions is what I'm hearing you say!!!!
Thanks so much for your kind words. Erika has read all the messages this morning and she is blown away by everyone's support.
Congratulations on the past 10 weeks of your weight shedding journey!! Maybe you've reached a new set point in your body's fat burning journey - by week 5 and then a bit of a plateau for weeks 6 to 10. I took have been on a casual keto / vore diet for a couple of years. More ketovore of late and have had 2 gout flare ups in 4 months, whereas my previous flare up was 9 years prior to that!! I know what it's like to be oversensitive to carbs. I have Type 2 Diabetes and while I've brought my blood glucose #'s down from 13.3 to 6.7, I'm not shedding the pounds I'd like to shed. So your 2 videos on your 10 week PSMF challenge was JUST what I needed to view. I guess a 4 or 5 week PSMF challenge would be worth a go -particularly because I've not been one to track macros. It's time! Thank you for being such an inspiration and for keeping things simple and real. Yours in Gratitude
Thanks so much Wendy
Congratulations 6.4 kg total don't beat yourself up about it not being more. You got through a stressful time and survived
Thanks so much Brony. We are always hardest on ourselves aren’t we?
You look fabulous after your protein modified sparing fast efforts! You’ve inspired me. I watched every update and very much appreciated your honesty and the depth with which you describe your experience including what you felt were the benefits and challenges. What I would like to request if possible would be for you to repeat another round of PSMF, even a shortened sequence though to add an Inbody or DEXA body composition scan before and after as my understanding of an improvement from PSMF is increased muscle mass and reduced body fat. A professional scan might actually show significant improvement, that cannot be accounted for on a home bathroom scale, not even those that purport to analyse body composition (I know because I have invested in a number of them and find they all vary widely and are based on algorithms- only an Inbody or DEXA are algorithm free analyses). You said you had more energy to exercise, so I would bet that you gained muscle, healed hormones and shed fat.. This very thing happened to me. I undergo an Inbody scan annually. I had started keto over the year since I’d had the previous scan. I weighed myself the morning of my recent scan and was so disheartened and depressed because I’d gained weight practicing 20 grams or less ‘perfect’ keto for 4 months and low carb for 6 months prior to that. I hated that my weight had gone up. I almost cancelled the Inbody appointment but decided I had to ‘face the music’. I expected the worst. However, the technician immediately congratulated me when she presented my results. She said not many people my age (I’m over 60) reverse bio markers as she’d seen on my result. This was because I’d lost a kilogram of fat including a substantial amount of visceral fat and at the same time I gained a whopping 2 kilograms of muscle and unlike you, I hardly exercised at all, other than being active in my role at work in essential services. I would love to see you revisit PSMF and include scans. Thank you.
Thanks so much Lael! Yes, that is a great idea about the DEXA scan. I might have to revisit it!
@@HaveButterwillTravel Also, I see you are now offering membership type challenge groups. If you ever decide to offer a PSMF challenge, let us know as I would join in as a paid member. The support would be great.
@@laelosun Good to know - thank you Lael!
Thanks!
This made our day. Thank you Maria.
Oh goodness, how you managed to achieve what you did while awash with stress related cortisol, is a great credit to you. Hugs and best wishes
Thank you so much!
Aussie to Aussie.. I went from Keto to 'Modified' Carnivore (Meat and animal products, eggs and dairy). It has worked for me.. Maybe consider it?? xx
Thanks Gypsy. We have done a month of Carnivore and that was about as long as we could last. It was good, but a struggle towards the end.
Love you guys! thanks for sharing with us all!
Thanks so Much Mat.
Very brave and honest
Thanks Karen.
The scale is no measure of success or worth. It can't measure the healing going on internally. Thanks for sharing. Be kind to yourself. : )
Thanks Kath. Even though Erika knows this, it's still difficult.
Great job! Today is my day 1!
You got this!
Don’t be so hard on yourself I am doing keto and I know a lot about it now as do many others on here and I also know about other types of eating and dear goodness I could not do what you did it sounds so hard so VERY well done and we need to actually enjoy what we eat it’s why I can stick to keto it’s not that I am amazing at all( totally NOT) but it’s a wonderful way to eat which is why I can stick to it and see it as a way of life not a diet and I enjoyed your challenge and subscribed to your brilliant channel
Thank you so much Julie
Erica just found this vid so I’m late to the party but I’m a pt and I know from my own personal experience when I train or exercise my body hold fluid in the muscle tissue from inflammation ❤️
Oh that is good to know, thanks so much Priscilla 😊
We are our own worse enemy, congrats! the weight is a personal journey, one that is bashed constantly by ones own mind, you did well to lose that amount in the time frame plus every day is a learning day
Thanks so much Tracy.
Thank you so much for sharing your story and experience. Just one thing that bothers me: I've been keto and IF for around six months now, and find that bodyweight alone tells me very little about what's actually going on inside my body. More useful is my muscle mass and body fat percentage. I'm now lighter than I managed to achieve with caloric restriction and exercise, but my muscle mass is higher and my body fat percentage is way lower now. Tap into how you feel physically and what your clothes say, not just the scales. Or maybe get some smart scales? They're not perfect, but they give you a lot more to go on :-)
Thanks so much for your comment. I agree scale weight doesn’t tell us much.
thanks for sharing thats so awesome we are own worse enarmy when it come to how we see our selfs. take care hugs
Thanks Belinda. It's very easy to beat ourselves up isn't it?
Respect ✊
14 pounds in 10 weeks. I think it was the 3 day/4 day that didn't work. Most people take one meal off a week. So perhaps that's why? I know if I do this, I am just not going to weigh myself until I need to. I think you're right, that's discouraging. Thank you for sharing.
Thanks for sharing
And just for something completely different...would you do an art gallery tour of your lovely artworks? I see snippets of them and would love to see more!!!
That's funny. We don't really have much, most have been bought on cruises. Thanks for the suggestion though.
Thank you sharing 💜💜 that’s a great loss but know what you are saying. You are beautiful 💙💙❤️
Thanks so much Tanya.
The upswing in your inflection isn't great. Just some constructive criticism. Thanks for sharing the information 😀👍
Thanks for the tip!
Hm, and I guess you built some muscles in this time and that's why you havenen't lose this much weight on the scale! What o you think about what I am guessing? You did it definitely in a great way! Be proud of yourself - REALLY! and thanks a lot for your video! very motivating.:) Kind regards from Vienna/Austria
it's definitely possible.
Erika , was there any exercise during your 10 weeks..? Maybe you mention before but i may have missed it...
We have been trying to run 3km 3 times a week.
Don’t weigh for progress, use measurements
Thanks for the tip