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How Protein Sparing Modified Fasting Works: A Guide to Losing Weight & Preserving Muscle Mass
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- Опубліковано 17 сер 2024
- Protein Sparing Modified Fasting (PSMF) is a dietary approach that some people use for weight loss. The method involves limiting calorie intake, typically to around 800-1200 kcal per day, while also consuming a high amount of protein to preserve muscle mass.
Contrary to popular belief, fasting does not necessarily lead to muscle loss. In fact, PSMF may help to preserve muscle mass while still promoting weight loss.
Advocate Ted Naiman supports PSMF and recommends it as a way to maintain muscle mass while losing weight. However, if you experience a weight loss stall, it's important not to give up as this is a common occurrence during the process.
It's important to note that PSMF may not be suitable for everyone. Those with a history of disordered eating, pregnant women, and people with certain health conditions should avoid the protocol. Additionally, it's essential to ensure that you're consuming enough protein while following the method.
Studies have demonstrated the effectiveness of PSMF for weight loss, but it's important to listen to your body and practice intuitive eating to avoid any potential negative consequences.
If you decide to try PSMF, there are certain foods to consume on lean and fat days, and following the Kelly Hogan protocol can also be beneficial. Macronutrients, non-essential carbs, and the thermic effect of foods are also important factors to consider.
Protein Sparing Modified Fasting. What it is and why some people try it and why some people should not try it.
IMPORTANT:AT 7:44 I SAY 1,200 GRAMS WHEN I SHOULD SAY 1,200 KCAL!
0:00 Introduction and Disclaimer
0:38 Information begins, the basics
1:29 Muscle loss when fasting, is this true?
3:07 The superb Ted Naiman's PE diet and his views on PSMF
4:00 Do not give up when there is weight loss stall
4:46 Why you might have a weight loss stall
6:43 Who is it good for and who should avoid PSMF
7:10 The protocol, how much protein etc
8:58 Studies
10:29 Intuitive eating
12:02 Foods for a PSMF lean day
12:53 Foods for a PSMF fat day
13:18 The excellent Kelly Hogan protocol
13:42 Macronutrients, non essential carbs and the thermic effect of foods.
References
The Protein-Sparing Modified Fast Diet
An Effective and Safe Approach to Induce Rapid Weight Loss in Severely Obese Adolescents
www.ncbi.nlm.n...
Anthropometric and calorimetric evidence for the protein sparing effects of a new protein supplemented low calorie preparation
www.researchga...
Short and long term results of a progressive reintroduction of carbohydrates (PRCH) after a protein-sparing modified fast (PSMF)
pubmed.ncbi.nl...
Multidisciplinary treatment of obesity with a protein-sparing modified fast: results in 668 outpatients.
www.ncbi.nlm.n...
Other reading
The effects of semi starvation is often quoted based on this famous study. The participants were not given any meat. So conclusions to be drawn from this might not apply to carnivores
They Starved So That Others Be Better Fed: Remembering Ancel Keys and the Minnesota Experiment
academic.oup.c...
That was really interesting and easy to understand, thank you
Thank you
At around 7:44 I say 1,200 grams of protein. I misspoke and meant 1,200 kcal of protein.
Thanks Stephen. This is a clear, succinct presentation worth sharing and returning to.
This is Maria Emmerich's way of eating .Maria and Craig Emmerich of keto Adapted .
Maria is the best teacher of this lifestyle. I love her!❤
It was written about 15 years ago by a bloke called lyle Mcdonald actually..
5.00 absolutely nailed it. Put the horse before the cart, not the cart before the horse. Get healthy to lose body fat, not lose fat to get healthy.
Dropping dairy completely except a small amount of ghee for frying, plus upping protein to form a moderate protein and fat and very low carb has been a game changer for me.
Hi Stephen, LOVE your videos. I've subscribed and believe many more people will follow, given the quality of the information you are sharing. Best wishes to you and your family.
Thanks for the support and comment. It is appreciated
Thank you for this thorough and easy-to-understand explanation.
The body doesnt burn calories it oxidizes the matter to nourish the cells.
So hit your protein and dont worry about nonsense calories.
I'm taking a deep dive into this topic and probably doing this as the next step in my prep. thanks for the resource mate!
Any time!
This explanation was very helpful to me! Cleared up a lot! Thanks Stephen!
I needed this. Thank you 🙏🏽❤️
You are so welcome
Thank you I learned alot! I know I need to give up dairy but it's a challenge! I get a histamine reaction when I eat it. Also I'm going to try the lean lean fat days. Been carnivore for 4 months.
Thanks Stephen. Clear explanation as always.😊
Great Video deffinatly need to try to implement PSMF days into my eating routine.
Thank you. Tell me how you get on
Thank for the information.
So ideal body weight of 70kgs/150 pound: 150 grams of protein: 500grams of chicken thighs for the day. Yep I reckon I would kick start my stall with that
Thanks
Thank you Coach!!! You are a blessing.
@vidamaharaj9530, very kind of you to say. Thank you for the support and comment
What about if you have genetic hemochromatosis?
I'm doing a video about genetics soon.
Every one is different, it may take a person 5000 calories to feel satisfied ok keto so would not work for them
It does work for people. Why are you talking about units of heat energy? It's about the type of food you eat. The mass of food and your hunger / satiety signals.