My PSMF experience was as such: The plan was 1k cals, 200g protein, only trace carbs and fat, one refeed after two strict weeks, and a refeed once every week from then on. PSMF is a very strict and effective diet if you do it correctly. At least 3-5 pounds of that is water and glycogen since a PSMF is ketogenic (glycogen depleting). The protein-sparing modified fast (PSMF) is a very-low-calorie diet designed to aid weight loss and preserve muscle mass.. I'm at 186g of protein per day. Could anyone give me some tips for preventing muscle loss? The details are: 3 - high quality - high protein shakes a day and supliments of quality low fat proteins as snacks if needed. I'm currently doing mini bulks and mini cuts where I eat at a small caloric surplus for 6-8 weeks to maximize muscle protein synthesis and minimize fat gains, then I cut for about 2-3 weeks to lose the fat gained during the mini bulk. You definitely don’t want to add extra fats from butter or oils. nope, no link available. … I'm at 1200 cals btw, but it's the equivalent of a PSMF because I work a warehouse job where I burn 300-400 cals Hey. Study: PSMF Diet Shown To Provide Long-term Weight Loss. VEGGIE SNACKS: Snacking on the allowed veggies (mainly celery and leafy greens) if I feel faint or extremely hungry. It severely restricts calorie consumption while increasing the … I mean if I am taking the numbers right 9 am BSN Syntha Protein powder one scoop (200 cals, 23 g protein) 200 ml skim milk (72 cals, 7.5 grs protein) I read the book and my protein intake should be 175g Can anybody tell me if these meal plan and the calories and the protein that I am taking is ok? My routine was wake up, drink two cups of strong coffee, a bunch of water, lift heavy weight/low reps at low intensity with a shake about two hours after. Here is my PSMF diet plan in a nutshell: 3 MEALS: 3 main meals a day with the biggest meal (with carbs) 1-2 hours before going to sleep. Eating just pure chicken breast can make the side-effects of PSMF worse than they actually are because of not being in ketosis. Hi guys, I've heard about PSMF from Fitness YouTuber Sean Nalewanyj and I was intrigued with this diet plan. It’s day 12 off the PSMF. I do not plan to go as low as most, but around 1000 calories. All you need is a scoop of ON Casein Chocolate Supreme and add 1/4 cup of Almond Milk (unsweetened), 1/2 cup of ice, 1 tsp 100% cocoa powder and water. And yes in one month. Casein “Ice-Cream”: Yep you heard me right ice-cream, well pretty much! When you subscribe to a PSMF diet, the diet will help you in rapid fat loss and then transition into a healthy eating habit to avoid regaining weight. I had planned to stay on the diet through the end of today, but I have a free lunch at work, and a party at home tonight, so sacrifices must be made. Weight loss maintenance following very-low-calorie meal plans has been poorly studied until recently. [no_toc] Put simply, PSMF is a low-calorie diet where an individual is mostly exposed to protein, vitamins and mineral supplements and a lot of fluid. I need to be relatively full when I go to bed or I won’t be able to fall asleep. I am trying to make the PSMF diet. Hah, thanks! It is a low carb, mostly protein shake short term diet. The Cleveland Clinic Department of Endocrinology looked at weight loss efficacy and predictors of long-term weight loss on a ketogenic diet. Rapid Fat Loss Plans – Benefits and what Works Best? I'm paranoid about losing muscle on this diet -- I'm doing PSMF based on the theory from Wikipedia and not actually Lyle's book. This is pretty much a no carb diet. 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