There are some crazy diets out there. You have a cabbage diet where people live (or try to live) just eating cabbage soup for weeks on end. You have the gelatin diet of the ’70s where everyone would try to lose weight by just eating gelatin (it didn’t work and some people were really, really sick). There are dozens of variations of the diet, and most of them are unsustainable, unhealthy, and ineffective.
One thing is a little different: the saving protein is transformed rapidly. No less extreme but much more sensible and effective than others, the Rapidly Modified Protein-Sparing Diet, or PSMF, is a super-high-protein, low-carb diet, Low fat, low calories. It is intended to accelerate fat loss and minimize muscle loss. It is not intended to be a long-term way of eating, but rather a short-term intervention that can promote a person to more sustainable weight loss and healthy living.
Why is protein savings adjusted so quickly?
Because “weight loss” doesn’t tell you anything. Weight is a non-specific measurement of mass that includes fat, muscle, connective tissue, bone, and water. To “lose weight” can mean you’ve lost most of it muscle. It could mean you’ve lost a bit of fat and a lot of muscle, or a lot of fat and a bit of muscle. It can mean decreased bone mineral density. It could mean that your tendons and ligaments are losing strength. It could mean you’ve just lost some water. But when the average person wants to “lose weight”, They want to lose fat and keep muscle.
Protein Saving has rapidly modified protein “spare” (muscle) and accelerated fat loss. It aims (and mostly succeeds) in creating the kind of weight loss that everyone is looking for.
How do you go about a fast-modified protein-sparing regimen?
Emphasis on lean protein.
Lean protein is the basis of rapidly transformed economical protein. To “save protein” and accelerate fat loss and limit the amount of muscle you lose, PSMF emphasizes consuming more protein. By increasing protein relative to calories, your diet provides the amino acids your body needs to convert into energy instead of your body getting those amino acids from your own muscle tissue.
Eat at least 1.5 grams of protein per kilogram of body weight. If you’re lifting weights (which you should do to get the most benefit from your diet), go up to 2 grams of protein per kilogram. I strongly recommend going as high as 2.6 grams per kilogram, as a recent study has shown that consuming this protein during an active diet minimizes muscle loss.
The protective effects of dietary amino acid intake are so profound that even infusing hungry patients – who eat absolutely nothing – with isolated amino acids can prevent muscle loss. the worst.
Lean protein sources include:
- Lean cuts of beef and pork: top, 95% lean ground beef, sirloin, loin
- Chicken and turkey breast
- Lean white fish: cod, haddock, halibut, tilapia, halibut, halibut
- Shellfish: clams, clams, clams, shrimp, crabs
- Egg-white
- Whey isolate protein powder
- Low-fat/fat-free Greek yogurt
The best sources of protein are whole foods: meat, fish, shellfish, yogurt. They contain more nutrients and are more filling than protein isolate powders or egg whites. Therefore, the bulk of your protein-sparing diet should be lean protein foods. The powder can be used to supplement an already good diet if you need a boost to reach your desired protein intake.
Minimize fat.
For the purposes of this short-term slimming diet, you choose lean meats and avoid virtually all added fat in the diet. All the fat you will consume will exit your own body. This is not considered a sustainable diet for life when taste, nutrient absorption and long-term health are important. This is a fast fat loss diet.
If you absolutely refuse to eat, use only the amount of fat needed for cooking — to keep things from sticking.
Minimize digestible carbs.
By minimizing digestible carbs (sugars and starches), you accelerate the breakdown of glycogen in the liver and muscles, lower insulin levels, and accelerate the burning of body fat. After glycogen is burned, fat loss begins.
Stay under 30 grams of carbs per day, depending on your calorie intake.
Emphasize non-starchy vegetables.
For micronutrients, variety and fiber, PSMF promotes the consumption of large amounts of non-starchy vegetables. Things like asparagus, broccoli, cauliflower, lettuce, spinach, kale, peppers, onions, garlic, and all kinds of greens. The catch is that you can’t add all that extra fat to make it super palatable. Vegetables must be steamed, boiled or cooked with minimal fat — no more than half a teaspoon or so to really get the most out of it.
Keep calories low.
The clinical protein-sparing diet allows for 800 calories per day. A more casual PSMF-style fat loss diet made on your own may be higher in calories, but still very low. Whatever calorie count you decide is right for you, meet your protein needs and fill the remaining calories with carbs and fat.
Smart addition.
I mentioned whey protein, which is a great source of lean protein. But there are some other things to consider.
- Electrolytes: sodium, potassium, magnesium become a lot more important on a low calorie, low carb diet. Salt your food liberally, as PSMF gets bored very quickly if you eat bland food.
- Omega-3: If you don’t eat mussels and oysters, which are rich in omega-3s, you need a fish oil supplement, 3-4 grams per day.
- Multivitamin/mineral: a good multivitamin and mineral supplement is a good idea.
- Bone broth or collagen: the glycine in bone broth/collagen will balance out the methionine in all the lean protein you’re eating and broth is a great way to add flavor and flair to a boring diet.
Do exercises that deplete glycogen.
You can speed up the effects of rapidly modified sparing proteins by performing high-circulation workouts that rapidly deplete glycogen.
Remember that glycogen depletion is localized. The muscles that you use are the ones that are exhausted. Compound movements like squats and deadlifts are more effective because they will exhaust multiple muscle positions with the same movement.
Higher intensity leads to more glycogen depletion. Walking won’t burn you out at all, while sprinting will drop a ton. Whenever you increase the intensity, you are increasing glycogen burning. Volume is also important. The trick is to maintain the intensity for long periods of time or at high volume.
Rapid weight loss isn’t unhealthy and unsustainable?
In my view, “Slow and steady weight loss” is a myth, a long-running big lie to the public. Rapid weight loss works better, works faster, and leads to more lasting changes.
Contrary to popular belief, people who lose weight faster tend to maintain it. Research also shows this.
- A 2000 review found that faster, more intense initial weight loss improves long-term weight loss maintenance, even when weight loss is achieved with extreme diets such as rapidly modified protein sparing.
- A 2001 review found that the use of a very low-calorie diet for rapid weight loss in the short term can be highly effective in long-term weight maintenance, provided that subjects follow it. A “weight maintenance program” includes physical activity, nutrition education, and behavioral therapy. In other words, it works if they change their lifestyle.
- A 2004 review of the impact of “unrealistic” weight loss goals on long-term weight maintenance found that “higher dream weight loss goals” were associated with greater weight loss. after 18 months. Big goals, big results.
- Among middle-aged obese women, those who lost weight the fastest were the most likely to lose weight after 18 months.
- A recent study also suggested that people who lose weight quickly are not more likely than slow losers to regain their weight in the long run. Members of the rapid weight loss group were more likely to achieve their short-term weight loss goals (12.5% body weight loss) and stick with the program. Although both groups regained about 70% of their lost weight after three years, the net weight loss in the rapid weight loss group was greater.
What’s going on here?
You need to shock yourself with the rate at which the fat falls off. Only then can you “know” to a dangerous degree that you need to maintain a healthy lifestyle. This type of rapid fat loss is what makes you think of the possibility that yes, you can actually lose weight. That’s right, your obesity or overweight is not incurable. In my experience, people who don’t lose weight right away get frustrated, lose faith, and give up easily.
PSMF is simply one of the fastest ways to lose body fat.
Is the protein-sparing modified fast diet safe?
Yes, it’s safe for everyone. Anyone can go on a quickly modified protein diet for a week and be fine. Of course, consult your doctor if you have a medical condition, and I would never advise children, teenagers or pregnant women (or those actively trying to get pregnant) to do a pregnancy test. this, but others? Just give it a try. One week is safe. One week is effective. A week will show you how fast you can lose fat.
But if you decide to stay there longer, or even longer, look out for the warning signs.
- Thin hair
- Weak nails
- Difficulty sleeping
- Low energy overall, not just in the gym
- Low thyroid function
- Menstrual changes, or even missed periods
- Does not recover from a workout, injury or injury
- Negative mood change
All of these indicate that your metabolic rate is deteriorating. Overall, you’re becoming less ugly, less fertile, and less powerful. Your diet is no longer helping to improve your health. It makes it worse. It’s time to start eating more food, more fat and more carbs.
Also, since women tend to be more sensitive to low-calorie diets and things like prolonged fasting, I recommend that any woman undergoing PSMF pay attention to these symptoms and signs.
In addition, PSMF is not considered a long-term diet. It was supposed to be a shock to the system. The secret to losing weight quickly by adopting a healthy way of eating and living. One that you can stick with.
If you have any other questions about the modified quick saver protein, let me know below in the comments or ask about it on social media and I’ll try to get back to you.
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