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
[ Ссылка ]

Anthropometric and calorimetric evidence for the protein sparing effects of a new protein supplemented low calorie preparation
[ Ссылка ]

Short and long term results of a progressive reintroduction of carbohydrates (PRCH) after a protein-sparing modified fast (PSMF)
[ Ссылка ]


Multidisciplinary treatment of obesity with a protein-sparing modified fast: results in 668 outpatients.
[ Ссылка ]

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
[ Ссылка ]

свернуть