Wednesday, February 28, 2024

PSMF guide


 https://www.dietvsdisease.org/protein-sparing-modified-fast/

 https://www.healthline.com/nutrition/psmf-diet#method

How to do a protein-sparing modified fast

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.


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

Non-starchy vegetables are also allowedTrusted Source as part of the diet.

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.

What do I eat? Feb. 2024

UPDATE INFO: FYI For those who have asked what I eat:
*I eat low-carb; No Sugar/No Wheat, grains
*Only protein, fats, veggies and berries! Nuts, rarely.
*24oz Coffee w/2TBLS cream and Stevia a.m., Tea, Stevia sweetened beverages, as desired.
*Lunch at 1 or 2, Supper at 6 or 7. Some Intermittent fasting.
*No snacks.
*900-1500 calories, the Lower end of the calorie range helps with weight loss as I am very sedentary and am only 5'3".
*My meals are very simple: omelets, burgers w/cheese, meatballs, grilled pork chops or chicken, roasted low-carb veggies, coleslaw, lettuce wraps, etc.
* No Sugar or Starch! I'm sure some minute amounts of S/S have entered my body, but never by choice, in over 6 years now! I'm still learning, and I am making some new adjustments to lose more weight! Intermittent Fasting? No Sweeteners? Lower Calorie Limit? Maybe all of the above! Whatever it takes!! That's what I'll be doing! Stay the course, my friends! Never give up! Total losses w/o surgery: 200+ pounds since 12/2009.*