Fasting is the quickest way to start losing weight. Simply stop eating for awhile, and you’ll start to lose weight. Fasting for a day or so does have some benefits, but it is not very much fun. However, a protein sparing modified fasting diet is a way to lose weight quickly and experience some of the benefits of fasting without the actual fasting.
What Is A Protein Sparing Modified Fasting Diet?
If you’re like me then you’ve likely never heard of a protein sparing modified fasting diet (or PSMF diet) before now. Basically, the goal is to minimize fat and carbs and eat just enough protein to maintain your muscle mass and ensure you don’t become nutrient deficient. The result is a very low calorie, protein rich diet.
This Sounds Like Keto, How Is A PSMF Diet Different?
The ketogenic diet limits your carbs just like a protein sparing modified fasting diet. However, when you follow a keto diet, you can have up to 30 carbs and you are not necessarily limiting fat intake.
With PSMF, you also limit fats to around 40 grams, which is about half of what you’d eat on keto. Carbs are also further reduced on a PSMF diet.
Let me emphasize that a protein sparing modified fasting diet is designed as a temporary strategy to boost weight loss. It mimics many of the effects of fasting or starvation, and should not be followed for longer than a few weeks unless directed by a doctor.
There’s Benefits To Fasting??
There are actually a lot of benefits you can gain from simply not eating. Ben Franklin even said that the best medicines are rest and fasting.
Fasting triggers a process called autophagy, which is your cells clean out process. Because of this cleaning up process, the occasional fast can be anti aging and may even help reduce cancer.
Fasting is also great for normalizing certain hormones, reducing triglycerides, and shedding excess body fat.
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PSMF Diet: Fasting Without The Side Effects
While fasting does have many benefits, it can be risky. When we fast, we can lose muscle tissue and may become nutrient deficient. By following a protein sparing modified fasting diet, you reduce these side effects while getting the benefits of fasting. Plus, you still get to eat.
Who Should Follow A Protein Sparing Modified Fasting Diet
If you are looking to boost your weight loss of break through a plateau, then following a protein sparing modified fasting diet is a great tool. However, if you are a lean athlete or do not have a lot of stored body fat, limit your PSMF diet to just a day or two.
How To Follow A Protein Sparing Modified Fasting Diet
To follow a protein sparing modified fasting diet, you want to eat enough protein to meet your the requirements to maintain important muscle mass. For me at 180 pounds, my protein goal is 120 grams while my fat and carbs are limited to 40 and 10 respectively. This adds up to less than 900 calories, so you can see why this is good for rapid weight loss.
To find your personal macros (protein, fat, carbs), check out this handy keto calculator.
What To Eat on A Protein Sparing Modified Fasting Diet
There is no specific food restrictions as long as you hit your macros. I always recommend following a paleo or at least a gluten free, dairy free diet, but it’s fairlysimple to incorporate a PSMF diet into whatever diet you are following.
Protein Sparing Modified Fasting Cookbook
If you would like to make the PSMF diet really easy, then you may be interested in this cookbook. It has 48 recipes, 2 weeks of meal plans, and grocery lists! This Ebook also goes into more detail on what a protein sparing modified fasting diet is and how to do it the right way. Get it here.
Not eating food all day is certainly not a sustainable plan to lose weight. However, a PSMF diet will help you rapidly weight loss and mimic some of the benefits of fasting without all the actual fasting. Break through stalls and speed weight loss, with a protein sparing modified fast.
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Remember, I’m simply a Dad sharing the knowledge and experience I’ve learned over the past 8 years. The content presented is for informational purposes and should not be considered medical advice.
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