There are some crazy crash diets out there. You’ve got the cabbage diet, where people abstain (or try to live) off cabbage soup for a week at a time. You have the gelatin diet of the ’70s, where people would try to lose weight by eating only gelatin (it didn’t work and some people got really, really sick). There are dozens of variations of crash diets, and most of them are unstable, unhealthy, and ineffective.
One that’s a little different: rapidly modified sparing protein. No less extreme but far more reasonable and effective than the others, protein-sparing modified FAST, or PSMF, is an ultra-high-protein, low-carb, low-fat, low-calorie diet. Its purpose is to accelerate fat loss and reduce muscle loss. It is not a long-term way of eating, but a short-term intervention that can lead a person to greater weight loss and lead a healthier life.
Why modify a protein sparingly fast?
Because “weight loss” tells you nothing. Weight is a non-specific measure of mass that includes fat, muscle, connective tissue, bone, and water. “Losing Weight” Might Mean You’ve Lost Most muscle. This can mean that you have lost a little bit of fat and a lot of muscle, or a lot of fat and a little bit of muscle. This can mean low bone mineral density. This can mean that your tendons and ligaments are losing strength. It could mean that you’ve lost a bunch of water weight. But when the average person wants to “lose weight”, They want to lose body fat and maintain their muscle mass.
Sparing protein rapidly “spars” modified protein (muscle) and accelerates fat loss. It aims (and is mostly successful) for the kind of weight loss people are looking for.
How do you make a protein sparing modified fast?
Emphasize lean protein.
Lean protein is the basis for sparing modified proteins. In order to be “protein sparing” and accelerate fat loss and limit the amount of muscle mass, the PSMF emphasizes high protein intake. By increasing protein relative to calories, your diet provides the amino acids your body needs to convert those amino acids into energy, rather than taking those amino acids from your muscle tissue.
Eat at least 1.5 grams of protein per kilogram of body weight. If you’re lifting weights (which you should be doing to get the most out of the diet), up to 2 grams of protein per kilogram. I’d actually suggest going as high as 2.6 grams per kilogram, as a recent study showed that this level of protein reduces muscle loss during aggressive dieting.
The protective effect of including adequate amino acid intake while dieting is so profound that even starvation patients – those who are not eating at all – can treat muscle loss with individual amino acids. can do the worst.
Lean protein sources include:
- Lean Cuts of Beef and Pork: Top Round, 95% Lean Ground Beef, Filet, Loin
- Chicken and Turkey Breast
- Lean White Fish: Cod, Haddock, Halibut, Tilapia, Flounder, Rockfish
- Shellfish: mussels, oysters, clams, shrimp, crab
- egg whites
- Whey Isolate Protein Powder
- Low/No Fat Greek Yogurt
The best protein sources are whole foods: meat, fish, shellfish, yogurt. They contain more nutrients and are more satiating than isolated protein powders or egg whites. As such, the bulk of your protein-sparing modified fast diet should be lean whole food protein. The powder can be used as an adjunct to an already good diet if you need to boost your desired protein intake.
For the purpose of this short-term fat loss diet, you choose lean meats and avoid nearly all added dietary fat. All the fat you eat will be removed from your body. It is not considered a sustainable diet for life where taste, nutrient-absorption and long-term health come into play. It is a fast fat loss diet.
If you insist on it, only use as much fat as you need for cooking – to keep things from sticking.
Minimize digestible carbs.
By reducing digestible carbs (sugars and starches), you speed up the emptying of liver and muscle glycogen, lower insulin levels, and accelerate the loss of body fat. After the burning of glycogen, fat loss begins.
Stick to less than 30 grams of carbs a day based on caloric allowance.
Emphasize non-starchy vegetables.
For micronutrients, variety and fiber, PSMF promotes the consumption of large amounts of non-starchy vegetables. Things like asparagus, broccoli, cauliflower, lettuce, spinach, kale, peppers, onions, garlic and all leafy greens. The catch is that you can’t add that much extra fat to make it super-delicious. Vegetables should be steamed, broiled, or cooked with minimal fat—no more than half a teaspoon or so—to really get the full effect.
Keep calories low.
Clinical protein sparing modified fasting allows for 800 calories a day. More casual PSMF-style fat loss diets done on their own may be high-calorie, but still very low. Whatever calories you decide are right for you, meet your protein needs and fill the rest of the calories with carbs and fat.
I have already mentioned whey protein, which is a great source of lean protein. But there are a few other things to consider.
- electrolytesSodium, potassium, magnesium become very important on a low calorie, low carb diet. Salt your food liberally, as PSMF will get boring very fast if you are eating light food.
- Omega 3If you are not eating mussels and oysters, which contain enough omega-3s, you should consume 3-4 grams of fish oil per day.
- multivitamin/mineralA: A good multivitamin and mineral supplement is a good idea.
- bone broth or collagen: The glycine in bone broth/collagen will balance out the methionine in all the lean proteins you’re eating, and broth is a great way to add flavor and refinement to a boring diet.
Do glycogen-reducing exercises.
You can rapidly accelerate the effects of modified protein sparing by doing high-rep circuit training that rapidly depletes glycogen.
Keep in mind that glycogen deficiency is localized. The muscles you use are the ones that get exhausted. Compound movements such as squats and deadlifts are more efficient because they will exhaust multiple muscle sites with a single movement.
Higher intensity reflects more glycogen depletion. Running doesn’t reduce much, while running does reduce a ton. Whenever you increase intensity, you are increasing glycogen burn. Volume also matters. The trick is maintaining intensity for a long period of time or at a high volume.
Is rapid weight loss unhealthy and not sustainable?
“Slow and steady weight loss” is a myth in my opinion, a big lie on the masses. Rapid weight loss works better, works faster, and brings about more lasting change.
Contrary to popular belief, people who lose weight fast tend to keep it off. Research points to this as well.
- A 2000 review found that rapid, maximal initial weight loss improves the maintenance of long-term weight loss, even when that weight is rapidly lost using an excessive diet such as modified protein.
- A 2001 review found that using very low-calorie diets to trigger rapid short-term weight loss can be highly effective for long-term weight maintenance, provided the subject is “weight-maintenance” including physical activity, nutrition education, and behavioral therapy. program”. In other words, it works if they make it a lifestyle change.
- A 2004 review of the effect of “lack of realism” in weight loss goals on long-term weight maintenance found that “higher dream weight loss goals” were associated with greater weight loss over 18 months. Go big, get big results.
- Among middle-aged obese women, those who lost weight the fastest were most likely to keep it off after 18 months.
- There was also another recent paper, where people who lost weight rapidly were no more likely than those who lost it slowly to lose weight in the long run. Members of the rapid weight loss group were more likely to meet their short-term weight loss goals (1.5% reduction in body weight) and to stick with the program. Even though both groups regained about 70% of the lost weight after three years, the net weight loss was greater in the group with the rapid weight loss.
What’s going on here?
The speed with which the fat falls, you need to drive the hell out of yourself at that speed. Only then can you “know” at the gut level what you need to maintain a healthy lifestyle. This kind of rapid fat loss is what makes you swoon over the possibility that yes, you can actually lose weight. Yes, you are not obese or overweight. In my experience, people who don’t lose weight immediately become discouraged, lose faith, and are more likely to give up.
PSMF is one of the fastest ways to reduce body fat.
Is the Protein Sparing Modified Fast Diet Safe?
Yes, it is safe for almost everyone. Anyone can do a fast modified protein sparing regimen for a week and come out just fine. Definitely check with your doctor if you have a medical condition, and I would never recommend having children, teens, or pregnant women (or those who are actively trying to get pregnant), but the rest. to all? Go for it. One week is safe. One week is effective. One week will show you how fast you can lose weight.
But if you decide to stay on it longer or longer, pay attention to the warning signs.
- Hair loss
- weak nails
- Less energy overall, not just in the gym
- low thyroid function
- Changes in menstruation, or even loss of menstruation
- not recovering from exercise, injury, or wound
- negative mood changes
All these indicate a deterioration in your metabolic rate. You are becoming less virile, less fertile and less strong in general. Your diet is no longer improving your health. It’s getting worse. It’s time to start eating more food, more fat and more carbs.
Also, since women are more sensitive to things like low-calorie diets and extended fasting, I recommend that any woman who has PSMF pay attention to these symptoms and signs.
In addition, PSMF is not considered a long-term diet. This is considered a setback for the system. The trick is to lose weight fast by adopting a healthy diet and lifestyle. One you can stick to.
If you have any other questions about Sparing Fast Modified Protein, let me know in the comments section below, or ask about it on social media and I’ll try to get in touch with you.