In this video I will tell you all about protein-sparing modified fast (PSMF) diet. What to eat, how to eat and how many times a day and also what kind of results you can expect.
A protein-sparing modified fast (PSMF) is a type of a very-low-calorie diet (less than 800 kcal per day) with a high proportion of protein calories and simultaneous restriction of carbohydrate and fat. It includes a protein component, fluids, and vitamin and mineral supplementation.
“The concept of "protein-sparing modified fast" (PSMF) was described by George Blackburn in the early 1970s as an intensive weight-loss diet designed to mitigate the harms associated with protein-calorie malnutrition and nitrogen losses induced by either acute illness or hypocaloric diets in patients with obesity, in order to adapt the patient's metabolism sufficiently to use endogenous fat stores as well as to preserve the protein contained in the body cell mass.”
When following a Keto diet and reducing carbohydrates you force your body into Ketosis which leads to burning fat for fuel. On PSMF you take it up another level and deprive your body of most fats in food and increase protein instead. This leads to your body burning BODY fat for fuel while maintaining muscle mass thanks to the extra protein! This combined with calorie restrictions can lead to rapid weight-loss.
▶️Benefits of PSMF: Protein Sparing Modified Fasts can help you rapidly lose weight and body fat. There are more benefits beyond that though.
• Reduced insulin
• Reduced hunger and cravings as your body moves into Ketosis thanks to the highly reduced carbs
• Support with portion control in the future as you become more aware of portions and calories
• Higher level of ketosis thanks to reduces carb intake
As always there's quite a bit of conflicting information out there about how to break a fast. One thing everyone agrees on is that the fast needs to broken slowly and gently. You also need several days to go back to eating normally. For example, if you do a 7 day fast, you need about 3 days of refeeding. On a 10 day fast, you'll need 4-5 days and so on. How you break the fast will make or break the whole experience. If you go right back to your old way of eating, you can easily negate all the benefits of your fast. One school of thought insists on breaking the fast with fruit, more specifically watermelon and then lots of veggies and more fruit. Since my goal is to remain in ketosis, I will be taking a different approach. I will be eating protein, fat and some low-carb veggies, bone broth and lots of water. I would also recommend abstaining from alcohol for at least a few days so you're not overburdening your liver. Listen to your body. Don't force the food if yo...
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