Strive to Survive: PSMF guide

Wednesday, February 28, 2024

The diet is divided into two main phases: the intensive phase and the refeeding phase.
The intensive phase can last up to 6 months and involves limiting calorie intake to less than 800 calories daily.
To follow the PSMF, you must consume approximately 0.7 grams (g) of protein per pound (1.5 g per kilogram (kg)) of body weight. Generally, this should come from protein-rich foods like poultry, fish, eggs, low fat cheese, and tofu.
Added fats like oils or salad dressings are off-limits, and carbs are restricted to around 20 g or less daily. In addition, you also need to drink about 2 liters (L) or 0.5 a gallon (gl)Trusted Source of calorie-free liquid daily, such as water or tea.
During the refeeding phase, carbs and fats are slowly added back into the diet, and daily protein intake is gradually reduced by 7–14 g per month.
The refeeding phase can last 6–8 weeks. Up to 45 g of carbsTrusted Source are permitted per day in the first month, while up to 90 grams per day are allowed during the second month.
A multivitamin, as well as potassium, calcium, magnesium, and sodium supplements, are used during the intensive phase to help protect against nutritional deficiencies.

What is allowed on PSMF?

Most foods included on a PSMF are lean-protein foods, such as poultry, eggs, tofu, fish, and lean cuts of red meat.

Here are some of the foods you can eat as part of a PSMF:

Poultry: skinless chicken, turkey, goose, duck
Meat: lean cuts of beef, pork, lamb
Seafood: flounder, sole, cod, catfish, halibut
Non-starchy vegetables: leafy greens, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions
Low fat dairy: cottage cheese, cheese, skim milk
Eggs and egg whites
Tofu

SUMMARY
A PSMF includes lean-protein foods like poultry, eggs, tofu, fish, and red meat, as well as non-starchy vegetables.