A PSMF should NOT be considered a long term solution but more of a safe-crash-dieting method for hitting very low body fat levels. https://www.ketoshop.com/products/psyllium-fiber-capsules, ECA stack (Ephedrine, Caffeine, Aspirin) – optional but many find it can be essential for blunting hunger, giving you tons of energy and well lets be honest, the most research “far burner” in history :). Same thing for cardio, most do not even need to do cardio on a PSMF but if you must keep it short or do some LISS on the treadmill (Low Intensity State State cardio). PSMF - Protein Sparing Modified Fast PSMF stands for Protein Sparing Modified Fast. The protein-sparing modified fast (PSMF) provides adequate protein to support lean muscle mass while restricting energy from carbohydrates and fat. Repost from @keto_diesel. If it does overwhelm the rest of the article, perhaps we can … The intent of this diet was essentially to be a fast, but to add in the necessary amount of protein to prevent muscle loss. Keto Multi-Vit would be a good choice in this regard. The Psmf Diet or Protein Sparing Modified Fast is a ketosis-based way of eating designed to invoke rapid and significant weight loss in just weeks with minimal exercise. Protein Powder: Many have no issues with using them and find they are needed to hit their daily protein total but are not very satiating so if you want to use some then try to get micellar casein which will have a better chance of filling you up vs whey. Diet Breaks:Lyle McDonald recommends that based on your Body Category that you should take a full diet break (2 weeks) every: Body Category 3: Every 6-12 weeksMore on diet breaks and specifics of the protocol can be found in Lyle McDonald books and I would recommend anyone read this before embarking on this diet as well as carefully considering with supplements to take. I’m sure you are familiar with it but for anyone else reading: a PSMF consists of only eating protein with an omega 3 supplement along with unlimited fibrous veggies. Ok, I have read the book, my calculations say re feeds are for 2 to 3 days at the end? It is basically a ketogenic diet because of the low carbs (30gms or less) but varies in design of a true keto/high-fat set up in that the fat intake is drastically reduced. Most of the peer reviewed studies I've seen use 1-1.5 grams protein per kilo of body weight. 3 min read, November 11, 2019 September 13, 2018 at 2:04 pm. From what I have seen, your daily caloric total will probably be 50-60% of what you are normally used too. Lye has brought this diet to the mainstream and has a HUGE following among bodybuilders and fitness enthusiasts. The Rapid Fat Loss Diet is a protein-sparing modified fast (PSMF) that. 3 weeks ago . into a plan after reading Lyle McDonald’s manual, Rapid Fat Loss. Reply . He said that the main benefit is that it can help some people with adherence to the diet. Both a PSMF and a ketogenic diet will put ones body in ketosis and fat will be the bodies preferred fuel source. I know … Doing PSMF from Lyle’s Rapid Fat. 7 min read, March 14, 2018 For the record this approach is called a Protein Sparing Modified Fast (PSMF) and is meant to be used very short term. 1 teaspoon prepared yellow mustard. Anna. Most recommend up to 10,000mg/day. 2 min read. Get a sneak peek on upcoming promos and sales, © 2020 KetoGenics at KetoShop.com. 4) Protein intake is calculated on the minimum amount needed for muscle preservation. The Rapid Fat Loss Diet is a protein-sparing modified fast (PSMF) that. A PSMF is a temporary diet to kick-start rapid weight loss in people who are already severely obese or for people that are very lean, in-shape and need to lose those last few pounds be it stubborn body fat or just the last few pounds when trying to reach their goal weight. Being off stims for so long and then jumping full force into EC, my desire to eat was totally crushed. Typically, about 0.82g/lb of bodyweight/day is the recommended target. PSMF diets can last for up to 6 months, followed by a gradual increase in calories over 6–8 weeks. The basic premise is LOW fat, LOW carbs and HIGH protein. Stalling on a Ketogenic Diet and how to break through a plateau. KetoGenics Mega EPA/DHA is a triple strength fish oil product and a great price. If working out on the psmf diet, add carbs pre or post workout and ensure to incorporate into totals. If you really want to succeed on a PSMF then I HIGHLY recommend you buy Lyle McDonald's "Rapid Fat Loss Handbook", http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook/. Should you take a multivitamin on a ketogenic diet? In The Rapid Fat Loss Handbook, Lyle McDonald has distilled this method with decades of research behind it into practical guidelines, with easy-to-understand categories depending on your starting point in bodyfat, weight and fitness level. Other people can get by with 1-1.5gms per pound of lean mass. Page … The PSMF was recently popularized by Lyle McDonald in “The Rapid Fat-Loss Handbook.” McDonald is a brilliant body science nerd and if you want to lose weight quickly and safely you need to go buy his book right now. November 26, 2019 I’ve included the ones. My Review is here. . It includes a protein component, fluids, and vitamin and mineral supplementation. Play it safe and take a multivitamin/mineral supplement when following a PSMF. 7) It is highly recommended to take supplements during PSMF. Read More 0. Body Category 2: 1 free meal and 5 hour refeed once a week. The protein sparing modified fast has been studied by the NIH (source) and has been proven to be safe and effective for rapid weight loss. . take supplements during PSMF. Example of macro breakdown of a 200lb person with 10% body fat (180lbs lean mass): 15-30gms of carbs15-30 gms of fat (be sure to include 10gms of fish oil in that total)1.5gms-2gms of PROTEIN per pond of lean mass so 270-360gms. 1 – 6 oz can tuna packed in water, drained. 3) Fat and Carb intake are restricted to 20 grams within the calculator. I had tried a number of diets like keto, but I am a pretty Type 1 kind of person who like to see results fast, and I knew the goal weight I had in mind was achievable with 2 bouts of PSMF ... J L … In addition 600-1000mg/day of calcium is also recommended. Body Category 3: 2 free meals a week and no refeeds. For some people, … The PSMF (Protein Sparing Modified Diet) is a controlled crash diet, with it’s main purpose being to protect and conserve muscle so that the only weight you are losing in fat. Body Category 2: 1 free meal and 5 hour refeed once a week. Some pretty basic but much needed supplements while following a PSMF: Fish Oil - The PSMF Diet lacks in essential fatty acids(also know as EFA’s), so a supplement will be needed. 2) If you want a more accurate body fat measurement there is a US Navy Body Fat calculator below which you can then use to enter your body fat into the PSMF Calculator. Being on EC really kept the hunger at bay. ... 26% body so a Cat 2 under Lyle McDonald. My defcit its over 9000! A: Yes – in fact, the earliest creation of my system were more or less days of post-workout overfeeding combined with PSMF type days (though not quite as extreme). I did a squat workout yesterday. Okay, so what the heck is a Protein Sparing Modified Fast? Exercise: keep it simple, weights - cut the intensity and frequency in half. So I came up with this plan. My normal cals vary from 1800-2300, on a PSMF its around 1200-1400. https://www.ketoshop.com/products/keto-multi-vit, Electrolytes: Sodium/Potassium/Magnesium should be added to any keto or low-carb diet and even more so on a PSMF – typically it is recommended to supplement with 3-5 g of sodium, 1 g of potassium (most pills come in 99mg amounts), 500 mg of magnesium, this should help with fatigue. ** Recommended supplements for a PSMF diet: **. 1 tablespoon fat-free mayonnaise. 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