I wish protein was much more satiating than fat. I could eat that pound of cod and my body will still want "something". Does it fill the hole? Yes, of course, but does it satiate? Unfortunately not. While on the other hand, I could eat maybe 1/4 of bacon and be completely satiated for that day or maybe even two days. Does the "hole" get empty, yes, and I could eat nothing but protein for several days and not over eat. But then, I have that need for a high fat day. A REALLY high fat day. I've heard that before, that protein is more satiating. Again, I wish this was true. I think the human body is far more diverse and complicated than what we know or can predict.
Protein is more satiating than fat, calorie for calorie. Think of a bullet proof coffee. That can be over 400 calories of fat and most people have no problem drinking one diary fast. Some drink two a day. But 400 calories of cod is a pound of cod. :)
@@MariaEmmerich I understand your reasoning behind the statement. But, you have to remember, people over eat bec/ their bodies are craving something. If you're on the SAD diet, more than likely, its a carb craving bec/ of insulin resistance. But, I don't eat carbs. I've tried to not eat fat, and keep the calories down just having a lean protein. But, in the end, my body is craving something and this goes back to protein filling the "hole" so to speak, but not actually satiating the body. If I have a high fat meal, then, yes, there is satiation. Food is relegated to the back burner. Its unfortunate for me, bec/ then it means I can't actually lose weight. I maintain easily. But at least I"m not over eating. My heritage is Cheyenne Indian. I believe more and more, your ancestral heritage has much to do with your metabolism.
UPDATE!! I tried your diet and I'm very pleased to tell you I've lost 30 pounds in the last 10 weeks. Its done what nothing else can do. Thank you for your encouragement and very kind words!
@@angelagrant2943 go to Maria's website and plug in your measurements. It will give you the macros you need in order to lose weight. I use Cronometer (which is free for PC) to track what I am eating. Since I'd been keto for years, it was a learning experience. These days, I have chicken breast, low fat ham slices, and a little lean red meat on occasion as well as fish and shrimp. I use all of them in salads, or I have a non starchy veg. Chicken broth for a sort of soup too. I do drink coffee, and use almond milk. Honestly, I keep the calories low, under 800 for 4 days a week. During the weekends, I bump it up a bit, around 1200 and normally, I up the fat. My macros say 120gm of protein and about 40 gm of fat. I keep carbs under 20 per day. I have cravings, but nothing that makes me break my diet. I use diet tonic water or the occasional diet soft drink. In the evening, my "sweet" is fat free Greek yogurt and strawberries. I weigh all my food. so far, so good!
I'm so happy that I changed from high fat keto/carnivore to this. IT just makes sense. I've been on a 3-week stall. I lift weights about 4 times a week and walk, pus hikes every weekend. I haven't seen the scale move, but my muscles feel strong, and my pants fit better! Granted, I did just start PSMF a few days ago, so we'll see what happens.
This is what I needed to hear. I couldn't lose anyweight on carnivore...everyone said to eat more fat.. and while I didn't gain any weight thankfully... I never lost a SINGLE POUND. I thought my scale was broken. I cut down the fat for a week and tracked my calories and I got the scale moving. I would prefer not to have to obsessively track calories though.
no WONDER keto hasn't been working for me these past months! I have a lot of weight to lose....about 120 lbs. Today I am having an ONLY protein day. I am so excited!! Thank you, thank you, thank you!!
O. M. G.!!!!! I've been a carnivore for a year, and I managed to lose 50 pounds... which is nice, but I think horribly slow. I tried PSMF a few days ago and it was AMAZING. Wow, I have to agree, I'm not hungry at all, and (so far) the fat is melting off (I want to lose another 60 pounds). Massive thanks to you, Maria!!!!!
After 1 1/2 year on keto I was stalled for 8 months. Started carnivore and for 65 days I went up and down the same 2 kilo's. 4 days ago I started with psmf and today already 1.4 kilo's down. Thank you so much, so thankful I found this channel!
I feel like I found the fountain of youth here or something. I lost 5.8 net lbs this week doing two days of PSMF and one 24 hour fast, eating keto according to your calculator. I did every other day, ending the week not counting my macros/calories the last day, eating as much as I wanted (keto foods) with in a 5/6 hour window. Week two, I'm going to try and find the right meals/recipes I want to have on my fasting days to make it as simple as possible. Thank you so much. I have been blind and closed off to this until now. I wish I had found this years ago, but I guess I just wasn't ready yet.
MY GAWD! You two nailed this! It was super succinct, simple, science-based (that's huge), and slashed all the fallacies and confusion. I LOVE you two for laying out all the details...your kids are super-cute too. Thank you for guiding those of us who have struggled with much of the science vs hype. I especially appreciated the short breakdown of autophagy. I'm a big fan of science and y'all slipped that into your presentation, seamlessly. Bravo! Rock-on!
@@chelarodriguez9253 In our books we explain it in detail. I typically say if adding PSMF days do at most 1-3 days a week. :) keto-adapted.com/product-category/ebooks/
Great video! I am in a 3 month stall so I need to throw some psmf days into my routine. Both you and Craig have such great skin and muscle tone you really are a true example of what keto does for health and healing.
There is a difference between feeling full and feeling satiated. For me, adding fat ( or eating fattier foods) is what makes food satiating. How to deal with this contradiction is my challenge.
I made Maria's Protein sparing sweet n sour chicken. I added some zest from an orange. I could not believe I was eating low carb, low fat, low calorie,. Delicious!!!! Thank you Marie.
Thanks, I’m going to try this. I was Keto/Carnivore for almost 3 years. I went down 50lbs then stopped. I did everything I could the scale wouldn’t move. I felt great and I shrank but I was still 262 lbs. I finally gave up during this covid garbage and I gained it back.
I don't understand. According to most keto experts, fat is what provides satiety. For me, the combination of animal protein and fat is the utmost in helping me feel satisfied and reducing cravings. I will have to try this and see what happens! 👍💪
Most Keto "experts" are wrong. Protein is far more satiating and offers more nutrients. Eating high fat can lead to muscle loss. If you are eating high fat you are not burning body fat, you are stuffing your fat cells. :)
This was a good video, some truth nuggets in there. I lose just as much fat on the days l have high protein fasts as l do on dry/water fasts. I think what’s becoming slowly evident adding more protein is just as if not more needed for the average person than daily fasting is....or at least should be done in that order as you mentioned. Fix protein first and let the body naturally naturally do a daily fast if it wants to. I’m on the same page though - protein every day
@Papa F Jose I lost 20kg in 6 weeks going to high protein. I've had a bit of a stall now but in the past I've had a lot of injuries in my legs and they have withered away to nothing. Fasting just flat out stop working as a healing technique. It still is a great tool but not so sure it's a long term thing if you don't have periods of refilling your bodies protein and muscle mass in between fasts how effective it is. I'm just learning like everyone else though.
WOW! I have adopted a keto lifestyle years ago, and over the years I noticed that my body responded so much better with lower fat and more protein than a traditional Keto diet. Thank you so much for explaining this and I am now doing even more research. I really appreciate the guidance and recipes. I am excited to explore this even more! (I had gastric bypass back in 1999 when the procedure was brand new. At that time there was no follow-up diets or guidelines on how to eat, it was just expected that you eat less. Fat, dairy and sugar also causes dumping syndrome, which feels like I have had morning sickness for 22 years! When I eat higher protein this doesn't happen.)
Thank you so much for the info. I've been on carnivore 1.5 months now... Advised by many to eat tons of fat. Weight hasn't moved an inch. I was keto before. Going to give this a try. Even though I'm a size 14...and 5'7"...my body fat percentage is 47! Wayyyy too high. I'm also showing fasting glucose as 125-140 in the mornings. Hoping this works ♥
Thank you I don't have to eat or drink more fat byebye oils. Nutrition science just keeps getting better and better and more efficient for weight loss. I have a very low BMR ~1500 and I don't want it to slow down anymore so I'm upping the protein and turning down the fats hope it helps 🙏 I have about 30lbs to lose
Interesting concept. If I fast for more than 24 hours, I often feel very sick. I'm going to have to delve more deeply into your materials, thank you. I'm not keto-adapted though. I've tried to reduce my carb intake, but I still eat carbs pretty much every day.
I have metabolic syndrome and was told that the only way to burn fat was to eat more fat than protein…lest the high protein drive up sugar, thus insulin…thus stalling fat loss..l ill have to try this!
I've been doing this instinctively. I'm on the carnivore diet and I've had a lot of lectures about 80/20 fat/protein ratios and how I have to increase my fat. But I have a good 30 lbs of usable fat on my frame at the moment and it makes zero sense to me to eat a high fat diet while I have fat to lose. I prefer eating higher protein anyway, so my ratio is about 70/30 protein/fat, zero carbs. Feeling good on it, feeling satiated, currently doing OMAD, though, so it can be difficult to eat all the protein I need in one sitting, but I'm getting at least 100g. My ideal weight is about 120, so I think 100g should be enough. I'm just eating BBBE at the moment.
@@MariaEmmerich I'm 5'9", small frame. I was steady around 115 for over 10 years until I packed on a load of fluff during lockdown and it's been stubborn. I'm getting at least 100g protein a day, sometimes up to 130g. It does make for a lot of beef at one sitting, but combined with a couple of eggs, it's doable. I'll sneak in a can of sardines too after a workout most days, that's how I break my fast. If I start adding a load of fat to my main meal like traditional keto would demand it's very difficult to eat all of it. I have good energy for my workouts, a lot more than I did when I was running on carbs, so I'm hoping my body's got enough to fuel it properly.
In your case I would shoot for at least 125g of protein a day. And focus more on body composition than what the scale says. :) www.insider.com/photos-women-look-different-same-weight-2018-3
This is interesting. I think I did this diet accidentally. I’m 5’4 so I always thought while on keto to cut my fat and I loss a ton of weight quickly. My diet was still balanced.
Geez. You are amazing. I ran from protein because my glucose kept rising after eating a good bit. I felt great eating it but no weight loss due to all the fat as well. But the glucose rise and ketones gone made me give it up. 50. Female. Lifting weights. Plateaued for a year. 15 to lose
Thank you so much! Amazing video. I have tried bullet proof homemade coffee MULTIPLE times, I get sick EVERY time. Pain in upper left side under breast. Very uncomfortable. As soon as I eliminate it it goes away. Happens every time if so eat to much fat.
It took me entirely too long to figure out that was your arm behind him and not someone behind you lol. Also I have been stalled for a year so going to try this. And I’ve started cutting back on coffee just recently which I never thought I would.
I've quite enjoyed egg fast in the past, but it's just not cutting it for me anymore. I'm down to 196 from my highest weight of 320 and I've been stuck at 196 for nearly 3 months. I do at least 20 hr IF daily. I've done a week of carnivore and still didn't budge. i think it's time for some PSMF. I sure will miss the cream in my coffee but at least that should save me a few bucks 😅😩
The body only works one way. The dietary fat you eat ends up in your fat cells. There is no place else for it to go and the alternative (leaving it in the blood stream) would mean sky high triglycerides which nobody wants. So eating fat means less body fat used for fuel. That is just how the body works. :)
Fat fasts…you gain it back pretty quick too! What I take away from keto are the low carb recipes and substituting better fats only. Low carb - high protein is so much better. Keto fails are people thinking they can have as many calories as they want as long as they take in all that fat. :p
Thank you so much for the information, guys. Much appreciated! One question: Dr Jason Fung mentioned in one his appearances that for weight loss a 36 hrs fast will help prevent loose skin. Is there a way to prevent it on PSMF as well? Best regards!
Maria I am so thankfull I stumbled on your channel. Thank you for sharing such important info. How do I figure out how much proteins do I need per day?
To kick start weight loss and healing the first and most important thing is to get your macros right. You have a few options: Get them here for free (PLEASE read the notes at the top of the calculator regarding height, Protein requirements, and body fat percentage and adjust until you’re within your range): mariamindbodyhealth.com/calculator/ Or, Craig can do them for you here: keto-adapted.com/product/macro-assessment/ Or, with a Platinum membership on the support website you get FREE custom macro calculations. Enjoy access to exclusive recipes, the meal planner tool, saved meal plans, videos, Q&A module, LIVE weekly meetings, custom macros and more with the Platinum support membership! keto-adapted.com/subscriptions/
Is the PSMF meant to replace regular fasting or to be used as the meal plan during the non-fasting window. ie. doing a 16-4 fast and following the PSMF plan during that 4 hour window?
I agree with most of what you're saying but the part about ingested fat becoming fat stored seems a little problematic to me. Maybe it's just a semantic difference, but the problem is when you're taking in more energy than your body can use, whether in the form of fat or carbohydrates, it's going to get stored. Fat though offers a big does of energy but not a lot of nutrition so on a keto diet if one is in a stall, apart from hormonal differences between men and women, the fat is probably the culprit, so we're on the same page there. I'm mentioning this because for years people have been taught that "fat makes you fat" and carbohydrates were given a pass to a large extent. Fat is much better for our bodies with respect to metabolic issues and hyperinsulinemia and other stuff. I get what you're saying that we've gone overboard on the fat thing, like we did with carbs at one time. I've heard so many positive things about your channel and hoping to learn more from you about PMSF. Your recipes are legendary as well.
@@MariaEmmerich I do need help in figuring out how to lose weight and this psmf .. what is the best way to get your help. I am a widow on limited fixed income. Would that silver program include your personal help to explain all I need to do? But then I think one still has to but a book separately? And it's online? I do have a laptop but very limited knowledge of technology. I want to try very much..but not sure which route or steps to take here. Can you help me in what would be best for me? Would much appreciate your help.
I’ve just made your bread; I’m a Type 2 Diabetic and followed Therapeutic Keto to reverse it with just food but it’s sooo restrictive! LOVE YOUR BREAD!! But was taught moderate protein or it turns to glucose… ARE LEAN DAYS OKAY FOR TYPE 2 diabetics, not for weight loss?? I’d appreciate more info…. Thanks for your work
What if you do fat MCt oil to prevent Alzheimer’s? Low carb Carnivore doing MCt though to keep my brain. 78 years 8-12 mile /day (one jogging). Bought the book. Light weights 3X/week. I do Fast 3 days week not fat.
@@MariaEmmerich Wait until your 78 always forgetting something a big fear. I look terrific skinny like you but I worry about the Big A but check GKI every day keeping insulin down and everything I can do. Step race at 8-12 miles a day and do resistances. When my grandmother was 98 she thought I was my sister . Don’t want that Maria that is 20 years away for me. No I don’t have it but don’t want it. That coffee with MCt make me so alert. I read longer I can tell the mental energy is sky high. I do use it but Thanks for the reply.
Preventing Alzheimer's is about limiting the carbs and sugar, not about adding lots of fat. It's the high carbs and sugar that cause the increase is cases.
I just purchased the PSMF a few days ago. I have not started yet but after looking at some of the recipes I noticed there were a lot of egg whites used in the recipes. Is it ok to use store bought egg whites in the carton rather than separating eggs? Thank you.
Is it safe to do PSMF daily until you've got rid of surplus stored fat - as long as you're having the suggested 30 gm of fat daily? I'd rather do it that way rather than cycle. 😀
As we state in this video, we don't recommend more than 2-3 PSMF days a week. Eating very low calorie like this day after day for extended periods of time can cause metabolic adaptation slowing your metabolism. Better to do it over time and keep your metabolism honest.
What meats do you recommend that are high protein and low fat? I just had some lamb Shoulder smoked with only salt and pepper. The macros on it is 72% fat. Even when I eat carnivore, it seems there is way too much fat in the meat. I have been on a nearly one year stall eating keto/carnivore. I need to try something different.
Lean cuts like chicken breast, tuna, fish, seafood, filet mignon, lean ground beef, pork loin, egg whites, venison, etc are all excellent options. If you are in a one year stall make sure you are getting your macros right first. You can get them here for free (PLEASE read the notes at the top of the calculator regarding protein, height and body fat percentage): mariamindbodyhealth.com/calculator/ Also, eliminating all dairy and coffee will help break a stall ;)
Can't eat a pound and a half of cod? I just ate a pound and a half of tuna while listening to this lol. And I ate 3.5lbs of steak last night and was still hungry... Seriously though, I appreciate the common sense approach to keto and weight loss. I'm so tired of hearing from the insulin police that just think you need to eat hundreds of grams of fat every day. If your problem is too much fat on your body you probably shouldn't be taking in a whole lot of exogenous fat, even if you are low carb.
Stay at or under 20g total carbohydrates per day and you will achieve ketosis. Generally it can take anywhere from a few weeks to a month or so to become fully fat adapted :)
Hi Maria, I'm interested in trying this for a quick and efficient cut. I feel good on high protein but I fear that based on the results of the calculator protein of 90 grams may just be way too low for me. What are your thoughts on protein intake for more muscled individuals? Would you up the protein at all or just use the Calculator macros as is? Thanks!
So your calculator returned that I should eat 86g of fat per day and 96g protein. I would have thought a lot less fat and more protein during psmf days?
Wow I use the calculator for PSMF , thank you for making it available. So I weight 250 and according to the calculator I need 3210 calories, 222 fat, 273 protein and 30 carbs. Is it correct? I can barely eat over 1200 calories a day.
That is more protein and fat than you need. Getting lean mass right really is important with our calculator. Please read the notes at the top of the calculator and adjust until your protein goal is withing range for your height.
Thank you for the video ! Maria Greg please explain I just went to calculator and gives me 159 gram protein for PSMF days I don’t know why this so high to height for 5.1 68 years senior 195 pounds! How do you eat this amount protein in 2 meals please help ! I do have the Art of fat loss Book ! Thank you ,
We find people do much better with total carbs. Also, it is easier and people don't fall into the trap of foods that show low net carbs but still impact blood sugar (with ingredients like maltodextrin, soluble corn fiber, etc).
What specifically about it? In general I do not recommend drinking your calories, so protein shakes should not be used as a main food source. It is okay as a snack if it fits in your macros, or when in a pinch. When that is the case I only recommend Beef Protein Isolate and Egg White Protein Powder because they are complete proteins. Other protein powders are high glycemic, do not contain a complete amino acid profile, are too quickly absorbed into the blood stream, and or contain ingredients that will not help you lose weight or heal 🙏 mariamindbodyhealth.com/keto-shopping-and-supplement-guide/?_new_pantry=protein-powder
Maria, l have a problem, in UK l can't get ingredients, some things that you mention l don't even know what they are. What is a snow cone?? Toast porridge!!!??
I just found your videos (gratefully), and looking forward to your PSMF cookbook. Only days ago discovered info about Histamine overload... turns out symptoms I’ve had for years correlate to having a combination of Leaky Gut, Histamine Overload and possibly SIBO. I did KETO for 2 years (poorly I realize now as I listen to you Maria & Craig). Today, Sunday 5/31, is my 34th day doing Carnivore-ish. No weight loss on either, beyond the initial 25 lbs of water weight released. So question: Can I do PSMF with a low Histamine 7-14 days to recalibrate my system?
It gives you calculations for macros, two different charts... scroll down the page... it took me a minute to understand too. You switch back and forth several days a week.
Depends on your goals. For weight loss, high fat isn’t the answer. If you’re feeling sluggish it’s likely low electrolytes: mariamindbodyhealth.com/how-to-balance-electrolytes/
You can get your macros here: mariamindbodyhealth.com/calculator/ Be sure and read notes at top to confirm protein macros. Your protein macro is your only macro goal except on PSMF days then you also need to hit the 30 grams fat. PSMF is done 1-3 days a week in place of your normal keto diet. Here is more info: mariamindbodyhealth.com/protein-sparing-modified-fasts/ I also have a eBook that has info, recipes and meal plans here: keto-adapted.com/product/the-art-of-fat-loss/ :)
There is no issue. Watch the video with Dr Ted Naiman here on our youtube channel. Also, please read this: article.www.tuitnutrition.com/2018/08/protein-and-kidneys.html
Awesome info thank you! I've seen books on Amazon for sale and am very interested. Question: I have hashimotos (no meds yet as tsh "normal"), endometriosis stage 4, & SLE 😬 I worry about triggering inflammation (so no red meat, soy, or gluten for me) & estrogen dominance etc - would a modified PSMF be doable and advisable? I see you have a paleo PSMF book - would that be the best one for me? P.s my doctor is not helpful and seems to know nothing or be unwilling to advise. In Canada getting a doctor is almost impossible 😪
Red meat is not inflammatory. mariamindbodyhealth.com/is-red-meat-healthy/ Keto is anti inflammatory and PSMF is as well. mariamindbodyhealth.com/how-to-lower-estrogen-dominance/ :)
What you’re saying about weight lose and fat intake makes a lot of sense to me because in my mind it’s logical. However with fat still on the body it makes no sense for the body to use lean muscle mass for anything in my mind it’s not logical. That being said there are only three macro nutrients. So in order to get what the body needs if you reduce one, you have to increase another. I think you’re saying increase the protein and not the fat if fat loss is the goal and don’t worry about the small stuff. I don’t get why you call it a fast when you’re eating protein. Won’t that cause the body to use the dietary protein instead of clearing damaged or older proteins(amino acids)? What do you recommend for maintenance once fat lost is achieved?
We prefer PSMF over water fasts to spare lean mass--not to use it. When you do extended fasts your body will metabolize lean mass QUICKLY. For example, studies are now showing that patients taking semiglutide/Ozempic etc are actually losing more lean mass than excess body fat. That's not good. You can achieve autophagy AND maintain and even build lean mass while implementing PSMF 1-3 days a week because you are getting enough protein to maintain lean mass, but allowing your body to use the excess fat off the body for fuel :)
Wow thanks for your reply, I didn’t expect one. I’m going to have to do some research on the autophagy with dietary protein intake. I don’t take any drugs. I agree that low carb, lowish fat and highish protein is probably good for weight loss. I’m 37 days carnivore and am thinking about trying alternate day PSMF. Thanks again for your replay and I like your cooking videos!
You dont loose lean mass in significant way in 24 hr fast...24 to 48 hr fasts are not long term fasts....esp if you have fat..your body uses that fat b4 it uses protein muscle for energy. .
The science is clear, you start losing lean mass after 24 hours of fasting. About 1/4 pound a day. www.dropbox.com/s/wzdzce0am4x87ex/MUSClE%20LOSS%20Protein%2C%20fat%2C%20and%20carbohydrate%20requirements%20during%20starvation%20%20anaplerosis%20and%20cataplerosis..pdf?dl=0 Muscle LOSS Protein, fat, and carbohydrate requirements during starvation anaplerosis and cataplerosis..pdf
Is there a sure fire way to tell when you’re fat adapted? Is it mainly your glucose and ketone numbers? A feeling? I consistently measure 2.0-3.0 mmol/L on my blood ketone strips but I also measure dark purple on urine ketone strips which makes me think 6 months in, I’m maybe still not able to use ketones well and just wasting them. Thanks so much!
If you keep carbs below 20g a day you will show elevated blood ketones in 2-3 days and be fat adapted (where you feel full all day, etc) in 4-6 weeks. :)
Maria Emmerich thank you for the follow up, you are the inspiration that started my health journey although I have gotten sidetracked along the way. 🙂 I have been hovering around 70-80% fat (about 90g), 20-25% protein (70ish g) and always under 20g carbs, only what comes from my protein. I haven’t wanted to take away the fat until I knew I was actually using the fat and wouldn’t wreck my metabolism by scaling it back in my diet.
I had GBS about 10 years ago and lost 120 lbs. Slowly regaining over the years, can PSMF work for those of us who have had weight loss surgery? And does it matter what kind of surgery?
I wish protein was much more satiating than fat. I could eat that pound of cod and my body will still want "something". Does it fill the hole? Yes, of course, but does it satiate? Unfortunately not. While on the other hand, I could eat maybe 1/4 of bacon and be completely satiated for that day or maybe even two days. Does the "hole" get empty, yes, and I could eat nothing but protein for several days and not over eat. But then, I have that need for a high fat day. A REALLY high fat day. I've heard that before, that protein is more satiating. Again, I wish this was true. I think the human body is far more diverse and complicated than what we know or can predict.
Protein is more satiating than fat, calorie for calorie. Think of a bullet proof coffee. That can be over 400 calories of fat and most people have no problem drinking one diary fast. Some drink two a day. But 400 calories of cod is a pound of cod. :)
@@MariaEmmerich I understand your reasoning behind the statement. But, you have to remember, people over eat bec/ their bodies are craving something. If you're on the SAD diet, more than likely, its a carb craving bec/ of insulin resistance. But, I don't eat carbs. I've tried to not eat fat, and keep the calories down just having a lean protein. But, in the end, my body is craving something and this goes back to protein filling the "hole" so to speak, but not actually satiating the body. If I have a high fat meal, then, yes, there is satiation. Food is relegated to the back burner. Its unfortunate for me, bec/ then it means I can't actually lose weight. I maintain easily. But at least I"m not over eating. My heritage is Cheyenne Indian. I believe more and more, your ancestral heritage has much to do with your metabolism.
UPDATE!! I tried your diet and I'm very pleased to tell you I've lost 30 pounds in the last 10 weeks. Its done what nothing else can do. Thank you for your encouragement and very kind words!
@@janbeck7989 what did you eat?
@@angelagrant2943 go to Maria's website and plug in your measurements. It will give you the macros you need in order to lose weight. I use Cronometer (which is free for PC) to track what I am eating. Since I'd been keto for years, it was a learning experience. These days, I have chicken breast, low fat ham slices, and a little lean red meat on occasion as well as fish and shrimp. I use all of them in salads, or I have a non starchy veg. Chicken broth for a sort of soup too. I do drink coffee, and use almond milk. Honestly, I keep the calories low, under 800 for 4 days a week. During the weekends, I bump it up a bit, around 1200 and normally, I up the fat. My macros say 120gm of protein and about 40 gm of fat. I keep carbs under 20 per day. I have cravings, but nothing that makes me break my diet. I use diet tonic water or the occasional diet soft drink. In the evening, my "sweet" is fat free Greek yogurt and strawberries. I weigh all my food. so far, so good!
I'm so happy that I changed from high fat keto/carnivore to this. IT just makes sense. I've been on a 3-week stall. I lift weights about 4 times a week and walk, pus hikes every weekend. I haven't seen the scale move, but my muscles feel strong, and my pants fit better! Granted, I did just start PSMF a few days ago, so we'll see what happens.
Awesomeness 💪
This is what I needed to hear. I couldn't lose anyweight on carnivore...everyone said to eat more fat.. and while I didn't gain any weight thankfully... I never lost a SINGLE POUND. I thought my scale was broken. I cut down the fat for a week and tracked my calories and I got the scale moving. I would prefer not to have to obsessively track calories though.
Macros matter for weight loss 😊
Try Cronometer it does a lot of the work for you
no WONDER keto hasn't been working for me these past months! I have a lot of weight to lose....about 120 lbs. Today I am having an ONLY protein day. I am so excited!! Thank you, thank you, thank you!!
Don't forget the minimum fat required is 30-40 grams. :)
O. M. G.!!!!! I've been a carnivore for a year, and I managed to lose 50 pounds... which is nice, but I think horribly slow. I tried PSMF a few days ago and it was AMAZING. Wow, I have to agree, I'm not hungry at all, and (so far) the fat is melting off (I want to lose another 60 pounds). Massive thanks to you, Maria!!!!!
Awesome! Thank you! 💖💖💖💖
I have to ask, what was the difference for you? We’re you adding fat to carnivore?
After 1 1/2 year on keto I was stalled for 8 months. Started carnivore and for 65 days I went up and down the same 2 kilo's.
4 days ago I started with psmf and today already 1.4 kilo's down. Thank you so much, so thankful I found this channel!
Great job!
I feel like I found the fountain of youth here or something. I lost 5.8 net lbs this week doing two days of PSMF and one 24 hour fast, eating keto according to your calculator. I did every other day, ending the week not counting my macros/calories the last day, eating as much as I wanted (keto foods) with in a 5/6 hour window.
Week two, I'm going to try and find the right meals/recipes I want to have on my fasting days to make it as simple as possible.
Thank you so much. I have been blind and closed off to this until now. I wish I had found this years ago, but I guess I just wasn't ready yet.
That is awesome!!
MY GAWD! You two nailed this! It was super succinct, simple, science-based (that's huge), and slashed all the fallacies and confusion. I LOVE you two for laying out all the details...your kids are super-cute too. Thank you for guiding those of us who have struggled with much of the science vs hype. I especially appreciated the short breakdown of autophagy. I'm a big fan of science and y'all slipped that into your presentation, seamlessly. Bravo! Rock-on!
Our pleasure! Thank you Bill!
PSMF is a great tool for speeding up fat loss. Thanks everyone and please subscribe and share!
How many times a week should you incorporate PSMF?
@@chelarodriguez9253 In our books we explain it in detail. I typically say if adding PSMF days do at most 1-3 days a week. :)
keto-adapted.com/product-category/ebooks/
Great video! I am in a 3 month stall so I need to throw some psmf days into my routine. Both you and Craig have such great skin and muscle tone you really are a true example of what keto does for health and healing.
Thank you for watching!
There is a difference between feeling full and feeling satiated. For me, adding fat ( or eating fattier foods) is what makes food satiating. How to deal with this contradiction is my challenge.
I made Maria's Protein sparing sweet n sour chicken. I added some zest from an orange. I could not believe I was eating low carb, low fat, low calorie,. Delicious!!!! Thank you Marie.
Thank you! :)
Excellent advice...way too many in the low carb clan don’t want to hear this...
Thanks!
Maria your kids are beautiful❤️🥰 You guys are great parents. I truly respect your channel🌷🌸
This sounds so much more logical than what you typically hear from keto proponents. I totally agree.
Thank you so much! :)
Thanks, I’m going to try this. I was Keto/Carnivore for almost 3 years. I went down 50lbs then stopped. I did everything I could the scale wouldn’t move. I felt great and I shrank but I was still 262 lbs. I finally gave up during this covid garbage and I gained it back.
I'm so proud of you!
Covid garbage exactly!! 👏🏻.
So wild how things have changed! We used to think we HAD to eat high fat and that mct oil was great etc
Thank you for the info! :)
Thanks for watching!
I don't understand. According to most keto experts, fat is what provides satiety. For me, the combination of animal protein and fat is the utmost in helping me feel satisfied and reducing cravings. I will have to try this and see what happens! 👍💪
Most Keto "experts" are wrong. Protein is far more satiating and offers more nutrients. Eating high fat can lead to muscle loss. If you are eating high fat you are not burning body fat, you are stuffing your fat cells. :)
This was a good video, some truth nuggets in there. I lose just as much fat on the days l have high protein fasts as l do on dry/water fasts. I think what’s becoming slowly evident adding more protein is just as if not more needed for the average person than daily fasting is....or at least should be done in that order as you mentioned. Fix protein first and let the body naturally naturally do a daily fast if it wants to. I’m on the same page though - protein every day
@Papa F Jose I lost 20kg in 6 weeks going to high protein. I've had a bit of a stall now but in the past I've had a lot of injuries in my legs and they have withered away to nothing. Fasting just flat out stop working as a healing technique. It still is a great tool but not so sure it's a long term thing if you don't have periods of refilling your bodies protein and muscle mass in between fasts how effective it is. I'm just learning like everyone else though.
Cant recalll how I found you but glad I did - thank you!
Thank you so much! :)
Can’t wait to start this, makes sense and the cookbook is beautiful
Thank you!!
WOW! I have adopted a keto lifestyle years ago, and over the years I noticed that my body responded so much better with lower fat and more protein than a traditional Keto diet. Thank you so much for explaining this and I am now doing even more research. I really appreciate the guidance and recipes. I am excited to explore this even more!
(I had gastric bypass back in 1999 when the procedure was brand new. At that time there was no follow-up diets or guidelines on how to eat, it was just expected that you eat less. Fat, dairy and sugar also causes dumping syndrome, which feels like I have had morning sickness for 22 years! When I eat higher protein this doesn't happen.)
Welcome! ❤️
Wow, genius! And a miracle for you sweetie!
You had me at big whoop!! Great video and so informative and it explains soooo much!! Thank you
Awesome! Thank you! :)
Thank you so much for the info. I've been on carnivore 1.5 months now... Advised by many to eat tons of fat. Weight hasn't moved an inch. I was keto before. Going to give this a try. Even though I'm a size 14...and 5'7"...my body fat percentage is 47! Wayyyy too high. I'm also showing fasting glucose as 125-140 in the mornings. Hoping this works ♥
You can do this! 🎉
I wish I had found this years ago , ty
You made my day ❤️
Loved this!! I’ve been stalled for 9 mos and am going to give this a whirl! Thanks so much for all that you do! 💕
Also - is the plan for net carbs or total carbs?
@@ReneeRobinsonOfficial always total carbs. :)
@@MariaEmmerich good to know! Thank you!
PSMF cookbook is my Maria FAVORITE!
Thank you!!
Great video and excellent advice ❤️!!! Thanks for sharing and lots of blessings to you guys !!! Be Well
Thank you!!
Thank you for this video! Makes so much sense!!
Glad it was helpful!
please do a video on carnivore diet PSMF. carnivores are SO fat focused, and mentioning keto confuses them. Thanks!
We have a great video here: ruclips.net/video/HNB99-6i0uM/видео.html :)
Thank you I don't have to eat or drink more fat byebye oils. Nutrition science just keeps getting better and better and more efficient for weight loss. I have a very low BMR ~1500 and I don't want it to slow down anymore so I'm upping the protein and turning down the fats hope it helps 🙏 I have about 30lbs to lose
You got this! :)
Thank you guys!! ❤
Interesting concept. If I fast for more than 24 hours, I often feel very sick. I'm going to have to delve more deeply into your materials, thank you. I'm not keto-adapted though. I've tried to reduce my carb intake, but I still eat carbs pretty much every day.
Glad you found this helpful 🙏❤️🥰
Fabulous information. Thank you both!!
Thanks!
I'm learning so much from your videos!
I'm so glad!
I have metabolic syndrome and was told that the only way to burn fat was to eat more fat than protein…lest the high protein drive up sugar, thus insulin…thus stalling fat loss..l ill have to try this!
Sorry you were told that bad information 🙏
I've been doing this instinctively. I'm on the carnivore diet and I've had a lot of lectures about 80/20 fat/protein ratios and how I have to increase my fat. But I have a good 30 lbs of usable fat on my frame at the moment and it makes zero sense to me to eat a high fat diet while I have fat to lose. I prefer eating higher protein anyway, so my ratio is about 70/30 protein/fat, zero carbs. Feeling good on it, feeling satiated, currently doing OMAD, though, so it can be difficult to eat all the protein I need in one sitting, but I'm getting at least 100g. My ideal weight is about 120, so I think 100g should be enough. I'm just eating BBBE at the moment.
Depends on your height. How tall are you? OMAD is extremely difficult to get all your protein in, especially for women.
@@MariaEmmerich I'm 5'9", small frame. I was steady around 115 for over 10 years until I packed on a load of fluff during lockdown and it's been stubborn. I'm getting at least 100g protein a day, sometimes up to 130g. It does make for a lot of beef at one sitting, but combined with a couple of eggs, it's doable. I'll sneak in a can of sardines too after a workout most days, that's how I break my fast. If I start adding a load of fat to my main meal like traditional keto would demand it's very difficult to eat all of it. I have good energy for my workouts, a lot more than I did when I was running on carbs, so I'm hoping my body's got enough to fuel it properly.
In your case I would shoot for at least 125g of protein a day. And focus more on body composition than what the scale says. :)
www.insider.com/photos-women-look-different-same-weight-2018-3
That’s why I wasn’t losing weight with keto-eating too much fat when I already have a lot of it
This is interesting. I think I did this diet accidentally. I’m 5’4 so I always thought while on keto to cut my fat and I loss a ton of weight quickly. My diet was still balanced.
so excited to try this! Ive been stuck!!!
Love this!! Thank you 🙏 & love your boys!! They are so cute!!
You are so sweet! Thank you!
This was great, thanks!!
Glad it was helpful!
This is awesome! I am going to look into this! I am the one that can't lose the fat - it all makes sense!
Awesome! 😊
Geez. You are amazing. I ran from protein because my glucose kept rising after eating a good bit. I felt great eating it but no weight loss due to all the fat as well. But the glucose rise and ketones gone made me give it up. 50. Female. Lifting weights. Plateaued for a year. 15 to lose
Knowing your macros and following them helps. Many times people are eating too much fat. :)
@@MariaEmmerich Doesn't too much protein just turn into sugar?
@Maria Emmerich: Your thoughts on these people that are doing Carnivore for years? Is it really safe?
Of course! When done correctly Carnivore is a sustainable way of eating for life :)
Thank you so much! Amazing video. I have tried bullet proof homemade coffee MULTIPLE times, I get sick EVERY time. Pain in upper left side under breast. Very uncomfortable. As soon as I eliminate it it goes away. Happens every time if so eat to much fat.
You two are awesome, thanks a million 🌟
Thank you!!
It took me entirely too long to figure out that was your arm behind him and not someone behind you lol. Also I have been stalled for a year so going to try this. And I’ve started cutting back on coffee just recently which I never thought I would.
I love my bullet proof coffee ☕️
I've quite enjoyed egg fast in the past, but it's just not cutting it for me anymore. I'm down to 196 from my highest weight of 320 and I've been stuck at 196 for nearly 3 months. I do at least 20 hr IF daily. I've done a week of carnivore and still didn't budge. i think it's time for some PSMF. I sure will miss the cream in my coffee but at least that should save me a few bucks 😅😩
You can do it!
Dr Ken berry, says eat fat to loose fat you say eat less to loose fat iam confused 😕
The body only works one way. The dietary fat you eat ends up in your fat cells. There is no place else for it to go and the alternative (leaving it in the blood stream) would mean sky high triglycerides which nobody wants. So eating fat means less body fat used for fuel. That is just how the body works. :)
And my 20 years of results with clients speaks for itself. :)
mariamindbodyhealth.com/success-stories/
Aloha! I'm new! TY
Thanks for subbing!
Fat fasts…you gain it back pretty quick too! What I take away from keto are the low carb recipes and substituting better fats only. Low carb - high protein is so much better. Keto fails are people thinking they can have as many calories as they want as long as they take in all that fat. :p
Yes, this is very true. :)
Very helpful. Thank you!
You're welcome!
I make my own bone broth. How to figure out how much protein is in there approximately? I remove the fat that solidifies on top in a fridge.
Bone broth protein is mostly collagen which is rear and healthy, but not a complete protein so I wouldn’t count it towards your protein goal. :)
Thank you so much for the information, guys. Much appreciated! One question: Dr Jason Fung mentioned in one his appearances that for weight loss a 36 hrs fast will help prevent loose skin. Is there a way to prevent it on PSMF as well? Best regards!
Thanks! There has never been any study or information supporting those claims.
@@MariaEmmerich thanks for the feedback. You guys rock!🥰
“If your body is already high fat you don’t need to eat high fat.” Brilliant!
Knowledge is power 💪
Maria I am so thankfull I stumbled on your channel. Thank you for sharing such important info. How do I figure out how much proteins do I need per day?
To kick start weight loss and healing the first and most important thing is to get your macros right. You have a few options:
Get them here for free (PLEASE read the notes at the top of the calculator regarding height, Protein requirements, and body fat percentage and adjust until you’re within your range): mariamindbodyhealth.com/calculator/
Or, Craig can do them for you here: keto-adapted.com/product/macro-assessment/
Or, with a Platinum membership on the support website you get FREE custom macro calculations. Enjoy access to exclusive recipes, the meal planner tool, saved meal plans, videos, Q&A module, LIVE weekly meetings, custom macros and more with the Platinum support membership! keto-adapted.com/subscriptions/
@@MariaEmmerich got it, thank you my dear.
great content
Thank you!
Love this!
Thank you! :)
Thank you
You're welcome!
Is the PSMF meant to replace regular fasting or to be used as the meal plan during the non-fasting window. ie. doing a 16-4 fast and following the PSMF plan during that 4 hour window?
You can do intermittent fasting on your PSMF days. PSMF replaces extended fasting (longer than 24 hours). :)
I agree with most of what you're saying but the part about ingested fat becoming fat stored seems a little problematic to me. Maybe it's just a semantic difference, but the problem is when you're taking in more energy than your body can use, whether in the form of fat or carbohydrates, it's going to get stored. Fat though offers a big does of energy but not a lot of nutrition so on a keto diet if one is in a stall, apart from hormonal differences between men and women, the fat is probably the culprit, so we're on the same page there. I'm mentioning this because for years people have been taught that "fat makes you fat" and carbohydrates were given a pass to a large extent. Fat is much better for our bodies with respect to metabolic issues and hyperinsulinemia and other stuff. I get what you're saying that we've gone overboard on the fat thing, like we did with carbs at one time. I've heard so many positive things about your channel and hoping to learn more from you about PMSF. Your recipes are legendary as well.
Thank you!
Thank you SO much !!! Can you do a video on types of protein and how often you should eat when psmf
You can find that info in our Ebook here: keto-adapted.com/product/the-art-of-fat-loss/ :)
@@MariaEmmerich I do need help in figuring out how to lose weight and this psmf .. what is the best way to get your help. I am a widow on limited fixed income. Would that silver program include your personal help to explain all I need to do? But then I think one still has to but a book separately? And it's online? I do have a laptop but very limited knowledge of technology. I want to try very much..but not sure which route or steps to take here. Can you help me in what would be best for me? Would much appreciate your help.
@@moonglow6507 I have some great ebooks here. :)
keto-adapted.com/product-category/ebooks/
I’ve just made your bread; I’m a Type 2 Diabetic and followed Therapeutic Keto to reverse it with just food but it’s sooo restrictive! LOVE YOUR BREAD!! But was taught moderate protein or it turns to glucose… ARE LEAN DAYS OKAY FOR TYPE 2 diabetics, not for weight loss?? I’d appreciate more info…. Thanks for your work
That is a myth. PSMF will help shrink your fat cells faster which will help reverse your T2 diabetes :)
@@MariaEmmerich thanks, Maria
What if you do fat MCt oil to prevent Alzheimer’s? Low carb Carnivore doing MCt though to keep my brain. 78 years 8-12 mile /day (one jogging). Bought the book. Light weights 3X/week. I do Fast 3 days week not fat.
Being keto/low carb will help prevent Alzheimer's disease. You don't need to add MCT oil unless you already have Alzheimer's. :)
@@MariaEmmerich Wait until your 78 always forgetting something a big fear. I look terrific skinny like you but I worry about the Big A but check GKI every day keeping insulin down and everything I can do. Step race at 8-12 miles a day and do resistances. When my grandmother was 98 she thought I was my sister . Don’t want that Maria that is 20 years away for me. No I don’t have it but don’t want it. That coffee with MCt make me so alert. I read longer I can tell the mental energy is sky high. I do use it but Thanks for the reply.
Preventing Alzheimer's is about limiting the carbs and sugar, not about adding lots of fat. It's the high carbs and sugar that cause the increase is cases.
I just purchased the PSMF a few days ago. I have not started yet but after looking at some of the recipes I noticed there were a lot of egg whites used in the recipes. Is it ok to use store bought egg whites in the carton rather than separating eggs? Thank you.
Yes, that works. Thanks!
Is it safe to do PSMF daily until you've got rid of surplus stored fat - as long as you're having the suggested 30 gm of fat daily? I'd rather do it that way rather than cycle. 😀
As we state in this video, we don't recommend more than 2-3 PSMF days a week. Eating very low calorie like this day after day for extended periods of time can cause metabolic adaptation slowing your metabolism. Better to do it over time and keep your metabolism honest.
Moby looking great
This is probably why all gastric bypass diets are high liquid protein diets.🤷🏻♀️
What meats do you recommend that are high protein and low fat?
I just had some lamb Shoulder smoked with only salt and pepper. The macros on it is 72% fat. Even when I eat carnivore, it seems there is way too much fat in the meat.
I have been on a nearly one year stall eating keto/carnivore. I need to try something different.
Lean cuts like chicken breast, tuna, fish, seafood, filet mignon, lean ground beef, pork loin, egg whites, venison, etc are all excellent options. If you are in a one year stall make sure you are getting your macros right first. You can get them here for free (PLEASE read the notes at the top of the calculator regarding protein, height and body fat percentage): mariamindbodyhealth.com/calculator/
Also, eliminating all dairy and coffee will help break a stall ;)
Can't eat a pound and a half of cod? I just ate a pound and a half of tuna while listening to this lol. And I ate 3.5lbs of steak last night and was still hungry... Seriously though, I appreciate the common sense approach to keto and weight loss. I'm so tired of hearing from the insulin police that just think you need to eat hundreds of grams of fat every day. If your problem is too much fat on your body you probably shouldn't be taking in a whole lot of exogenous fat, even if you are low carb.
Thank you!
Good video
Glad you enjoyed!
What do you consider a healthy body fat goal? I'm thinking I would like to be about 25% I'm 50 years old 😊 thank you!
I think that sounds like a great goal!
How do you know when you are fat adapted and what do you have to do to get fat adapted? I’ve always been confused with this. Ty
Stay at or under 20g total carbohydrates per day and you will achieve ketosis. Generally it can take anywhere from a few weeks to a month or so to become fully fat adapted :)
Hi Maria, I'm interested in trying this for a quick and efficient cut. I feel good on high protein but I fear that based on the results of the calculator protein of 90 grams may just be way too low for me. What are your thoughts on protein intake for more muscled individuals? Would you up the protein at all or just use the Calculator macros as is? Thanks!
Yes, absolutely. Do my free calculator on MariaMindBodyHealth.com
The amount of protein is based on lean mass.
@@MariaEmmerich Will do, thanks for taking the time to respond!
So your calculator returned that I should eat 86g of fat per day and 96g protein. I would have thought a lot less fat and more protein during psmf days?
If you select "Fast fat loss with PSMF" you will get two sets of macros. One for keto days and another set below that for PSMF days. :)
Wow I use the calculator for PSMF , thank you for making it available. So I weight 250 and according to the calculator I need 3210 calories, 222 fat, 273 protein and 30 carbs. Is it correct? I can barely eat over 1200 calories a day.
That is more protein and fat than you need. Getting lean mass right really is important with our calculator. Please read the notes at the top of the calculator and adjust until your protein goal is withing range for your height.
Thank you for the video ! Maria Greg please explain I just went to calculator and gives me 159 gram protein for PSMF days I don’t know why this so high to height for 5.1 68 years senior 195 pounds! How do you eat this amount protein in 2 meals please help ! I do have the Art of fat loss Book ! Thank you ,
Did you say no to knowing body fat and measurements? Also choose fat loss and sedentary. Be sure and read notes at top of calculator. :)
Why don't you subtract fiber from carbs?
We find people do much better with total carbs. Also, it is easier and people don't fall into the trap of foods that show low net carbs but still impact blood sugar (with ingredients like maltodextrin, soluble corn fiber, etc).
What about protien powder?
What specifically about it? In general I do not recommend drinking your calories, so protein shakes should not be used as a main food source. It is okay as a snack if it fits in your macros, or when in a pinch. When that is the case I only recommend Beef Protein Isolate and Egg White Protein Powder because they are complete proteins. Other protein powders are high glycemic, do not contain a complete amino acid profile, are too quickly absorbed into the blood stream, and or contain ingredients that will not help you lose weight or heal 🙏 mariamindbodyhealth.com/keto-shopping-and-supplement-guide/?_new_pantry=protein-powder
Maria, l have a problem, in UK l can't get ingredients, some things that you mention l don't even know what they are. What is a snow cone?? Toast porridge!!!??
A snow cone is just shaved ice with with flavor.
In the UK we call it a Slushie, or a Slush Puppy.
Yuck l would never let my kids have slush puppies . Or coke or Pepsi .
I just found your videos (gratefully), and looking forward to your PSMF cookbook. Only days ago discovered info about Histamine overload... turns out symptoms I’ve had for years correlate to having a combination of Leaky Gut, Histamine Overload and possibly SIBO. I did KETO for 2 years (poorly I realize now as I listen to you Maria & Craig). Today, Sunday 5/31, is my 34th day doing Carnivore-ish. No weight loss on either, beyond the initial 25 lbs of water weight released. So question: Can I do PSMF with a low Histamine 7-14 days to recalibrate my system?
Awesome!! Just stick to fresh meats (no leftovers) and avoid foods high in histamines. :)
Thank you Maria and Craig! When I did the calculator, it says 73 grams of fat? I thought 30 grams was limit?
The calculator is not for the fast. I think she is saying to use calculator to determine how much protein to eat on this
It gives you calculations for macros, two different charts... scroll down the page... it took me a minute to understand too. You switch back and forth several days a week.
Select the first setting (fast fat loss with PSMF) and you will get two sets of macros. One for PSMF days and another for the other days.
Maria Emmerich Thank you! Now I get it! 😀
@@MariaEmmerich Thank you for explaining the difference, because I didn't realize that either. Now, I understand.
So no veggies at all just protein and minimal fat ?
You can include some very low carb veggies if you want like lettuce, cucumber, etc. Watery veggies.
So no dairy ?
Our PSMF is all dairy free which helps with weight loss. :)
I keep hearing eat more fat for energy … sluggish feeling on keto ??
Depends on your goals. For weight loss, high fat isn’t the answer. If you’re feeling sluggish it’s likely low electrolytes: mariamindbodyhealth.com/how-to-balance-electrolytes/
I still don't understand how it's done ? 😋 do you eat keto with fat.. then, every other day you eat psmf ? Or it this every day ?
You can get your macros here: mariamindbodyhealth.com/calculator/ Be sure and read notes at top to confirm protein macros. Your protein macro is your only macro goal except on PSMF days then you also need to hit the 30 grams fat. PSMF is done 1-3 days a week in place of your normal keto diet. Here is more info: mariamindbodyhealth.com/protein-sparing-modified-fasts/ I also have a eBook that has info, recipes and meal plans here: keto-adapted.com/product/the-art-of-fat-loss/ :)
@@MariaEmmerich
That's brilliant, thank you so much for the extra info 👌
I wanted to make your bread but I don't have a standup mixer . I can't find a recipe for bread without one . Please help
You could use a powerful hand mixer. It will just take longer to whip up the whites.
What about protein and kidneys?
There is no issue. Watch the video with Dr Ted Naiman here on our youtube channel. Also, please read this: article.www.tuitnutrition.com/2018/08/protein-and-kidneys.html
@@MariaEmmerich Thank you SO much. I have heard this all my life. So many myths!
Awesome info thank you! I've seen books on Amazon for sale and am very interested. Question: I have hashimotos (no meds yet as tsh "normal"), endometriosis stage 4, & SLE 😬
I worry about triggering inflammation (so no red meat, soy, or gluten for me) & estrogen dominance etc - would a modified PSMF be doable and advisable? I see you have a paleo PSMF book - would that be the best one for me?
P.s my doctor is not helpful and seems to know nothing or be unwilling to advise. In Canada getting a doctor is almost impossible 😪
Red meat is not inflammatory. mariamindbodyhealth.com/is-red-meat-healthy/ Keto is anti inflammatory and PSMF is as well. mariamindbodyhealth.com/how-to-lower-estrogen-dominance/ :)
@@MariaEmmerich Thank you very much! Amazing the conflicting information out there.. I will study the links you provided. Thanks again
Can someone explain protien sparring? And what's a protien modified fast? I'm confused
This video explains it in detail. Did you watch it?
so do protein sparing instead of fasting?
Yes, that is the point. More on why extended fasting isn't recommended here:
mariamindbodyhealth.com/5-types-of-fasting-which-one-is-best-for-you/
Where do I go to get you as one on one
Ty
I have many options here. :)
keto-adapted.com/shop/
I don't have a thyroid except for what I get from a T4 only replacement. Does this method work better for someone in my situation?
Yes we have worked with others with thyroid issues. :)
What you’re saying about weight lose and fat intake makes a lot of sense to me because in my mind it’s logical. However with fat still on the body it makes no sense for the body to use lean muscle mass for anything in my mind it’s not logical. That being said there are only three macro nutrients. So in order to get what the body needs if you reduce one, you have to increase another. I think you’re saying increase the protein and not the fat if fat loss is the goal and don’t worry about the small stuff. I don’t get why you call it a fast when you’re eating protein. Won’t that cause the body to use the dietary protein instead of clearing damaged or older proteins(amino acids)?
What do you recommend for maintenance once fat lost is achieved?
We prefer PSMF over water fasts to spare lean mass--not to use it. When you do extended fasts your body will metabolize lean mass QUICKLY. For example, studies are now showing that patients taking semiglutide/Ozempic etc are actually losing more lean mass than excess body fat. That's not good. You can achieve autophagy AND maintain and even build lean mass while implementing PSMF 1-3 days a week because you are getting enough protein to maintain lean mass, but allowing your body to use the excess fat off the body for fuel :)
Wow thanks for your reply, I didn’t expect one. I’m going to have to do some research on the autophagy with dietary protein intake. I don’t take any drugs. I agree that low carb, lowish fat and highish protein is probably good for weight loss. I’m 37 days carnivore and am thinking about trying alternate day PSMF. Thanks again for your replay and I like your cooking videos!
You are very welcome. Thank you for your kindness and support!
You dont loose lean mass in significant way in 24 hr fast...24 to 48 hr fasts are not long term fasts....esp if you have fat..your body uses that fat b4 it uses protein muscle for energy. .
The science is clear, you start losing lean mass after 24 hours of fasting. About 1/4 pound a day. www.dropbox.com/s/wzdzce0am4x87ex/MUSClE%20LOSS%20Protein%2C%20fat%2C%20and%20carbohydrate%20requirements%20during%20starvation%20%20anaplerosis%20and%20cataplerosis..pdf?dl=0
Muscle LOSS Protein, fat, and carbohydrate requirements during starvation anaplerosis and cataplerosis..pdf
Is there a sure fire way to tell when you’re fat adapted? Is it mainly your glucose and ketone numbers? A feeling? I consistently measure 2.0-3.0 mmol/L on my blood ketone strips but I also measure dark purple on urine ketone strips which makes me think 6 months in, I’m maybe still not able to use ketones well and just wasting them.
Thanks so much!
If you keep carbs below 20g a day you will show elevated blood ketones in 2-3 days and be fat adapted (where you feel full all day, etc) in 4-6 weeks. :)
and if blood ketones are staying that high, you might be eating too much fat. What are your macros?
Maria Emmerich thank you for the follow up, you are the inspiration that started my health journey although I have gotten sidetracked along the way. 🙂 I have been hovering around 70-80% fat (about 90g), 20-25% protein (70ish g) and always under 20g carbs, only what comes from my protein. I haven’t wanted to take away the fat until I knew I was actually using the fat and wouldn’t wreck my metabolism by scaling it back in my diet.
Thanks for the video. At 6:50 you mention being dairy free for a reason. Can you elaborate on this? Tks
We recommend dairy free when trying to lose weight. 😊
@@MariaEmmerich Got it. Thank you (and for the prompt reply).
@@MariaEmmerich Does butter count as dairy in your book?
@@SM80FG Yes, butter is dairy.
I had GBS about 10 years ago and lost 120 lbs. Slowly regaining over the years, can PSMF work for those of us who have had weight loss surgery? And does it matter what kind of surgery?
PSMF is perfect for those with bariatric surgery. :)