PSMF Diet Plan: Can You Lose Weight That Fast?
The PSMF diet plan is a highly restrictive eating plan that aims to help individuals shed excess kilograms quickly while preserving valuable muscle mass. Whether you’re significantly overweight and looking for a jumpstart, or an athlete seeking to optimize your physique, understanding the PSMF diet can provide valuable insights. Let’s start.
What is the PSMF diet plan?
The protein-sparing modified fast (PSMF) is a weight-loss strategy that uses a two-phase approach to achieve rapid results. It focuses on high protein intake while severely restricting carbohydrates and fats.
Phase 1: Intensive Weight Loss (Up to 6 Months)
- Calorie Restriction: This phase keeps daily calories very low, typically under 800.
- Protein High intake: You’ll focus on consuming around 1.5 grams of protein per kilogram of ideal body weight. Lean protein sources like chicken, fish, eggs, and low-fat dairy become your best choices for every meal.
- Carb Control: Carbohydrates are drastically limited to around 20 grams daily, usually from non-starchy vegetables.
- Fat-Free Zone: Added fats are eliminated.
Phase 2: Refeeding and Transition (6-8 Weeks)
After the intensive phase, the PSMF eases you back into a more balanced diet.
- Gradual Carb Reintroduction: Carbohydrates are slowly brought back, reaching up to 45 grams daily in the first month and potentially 90 grams in the second.
- Fats Return: Healthy fats are gradually reintroduced as well.
- Protein Adjustment: Protein intake is slowly reduced from the high levels of the initial phase.
This phase helps your body adjust to a more sustainable nutritional approach and potentially minimizes side effects from the restrictive first phase.
What is an example of a PSMF?
Here’s a sample daily meal plan that incorporates some flavorful ingredients commonly found in every Arabic cuisine:
- Breakfast (Approx. 25g protein): Blend 1 cup cooked fava beans with a splash of water and a pinch of cumin and Scramble with 2 egg whites for a protein and fiber-rich start.
- Lunch (Approx. 40g protein): 150 grams of Grilled flaky white fish with a squeeze of lemon and a sprinkle of sumac for a light and flavorful dish, and then add 2 cups Roasted Vegetables with Herbs with approximately 5g carbs.
- Snack (25g protein): 1 scoop whey protein isolate powder mixed with water.
- Dinner (Approx. 45g protein): 140 grams of baked chicken breast with some freekeh (a cracked wheat dish) provides a protein and fiber combo. Add roasted vegetables like peppers and onions for extra flavor and nutrients.
This is simply a sample, and portion amounts will vary depending on your specific requirements. Remember, consulting with a healthcare expert before starting the PSMF diet is crucial.
How many days a week can you do PSMF?
Unlike some diets, PSMF isn’t meant for quick fixes or part-time efforts. Rather, it is a continuous dietary approach that individuals adhere to according to the rules of the intensive and refeeding phases.
The length of time spent on the PSMF diet is typically determined by the individual’s weight loss goals and the guidance of a healthcare professional.
It’s important to remember that the PSMF diet plan is not intended to be a long-term solution. The highly restrictive nature of the diet can make it challenging to sustain over an extended period.
What are the results of PSMF diet?
The PSMF diet achieves rapid weight loss in the first 6 months, with patients losing significantly more weight than those on other diets.
Research shows promising results. One study found obese adolescents lost an average of 11 kg over 6 months, representing roughly 16% of their initial body weight.
Another study showed patients on PSMF lost 3% more weight over 5 years compared to other diets, but the difference was small.
However, the real test lies in keeping it off. While PSMF jumpstarts weight loss, studies suggest a significant portion of the weight is often regained once a normal diet is resumed.
Low-carb diet for weight loss
The PSMF diet falls under the umbrella of low-carb diets, as it severely restricts the intake of carbohydrates during the intensive phase.
Low-carb diets, in general, are effective for weight loss by promoting fat burning as the body’s main energy source, rather than relying on carbohydrates. Let’s explore more about it.
How much weight can you lose in a week on low carb?
While the exact rate of weight loss can vary on low-carb diets, it’s known for being a quick approach. Several factors influence how quickly someone loses weight, including:
- Individual metabolism.
- Starting weight.
- Sticking to the Plan.
- Health conditions.
Studies suggest that following a low-carb diet, like PSMF, can lead to a weight loss range of 0.9 to 2.3 kilograms, especially during the initial stages.
What is the fastest way to lose weight on a low-carb diet?
Low-carb diets, in general, can be effective for weight loss. But what separates the fastest-rate people from the rest? Three key ingredients are essential:
- Strict Adherence: Sticking to the diet’s guidelines is paramount. Any deviations can slow down progress.
- Calorie Deficit: Burning more calories than you consume is the core principle of weight loss, and low-carb is no exception.
- Smart Food Choices: While low-carb, focusing on healthy, nutrient-rich options within the allowed food groups is crucial.
The PSMF diet takes these concepts to the extreme. PSMF is regarded as one of the fastest weight-loss methods due to its extremely low-calorie count and near-complete exclusion of carbs.
What are low-carb foods for weight loss?
We mentioned that low-carb diets promote fat-burning for weight loss. But what should you put on your plate?
The key lies in consuming foods that are low in carbohydrates but rich in three essential nutrients: protein, healthy fats, and fiber. These powerhouses keep you feeling fuller for longer, regulate blood sugar levels, and provide your body with the building blocks it needs.
Let’s explore some low-carb heroes that can become your weight-loss allies:
- Lean proteins: chicken, turkey, fish, and eggs.
- Non-starchy vegetables: leafy greens, broccoli, cauliflower, zucchini, and tomatoes.
- Healthy fats: olive oil, almonds, seeds, and avocado.
- Low-carb dairy: cottage cheese, Greek yogurt, and cheese.
- Berries: blueberries, raspberries, and blackberries.
What can I eat on a no-carb diet?
The PSMF diet falls on the stricter end of the low-carb spectrum. But there’s an even more extreme option called the no-carb or zero-carb diet. As the name suggests, this approach virtually eliminates all carbohydrates from the menu. So, what does a typical no-carb plate look like?
- Protein: beef, chicken, eggs and seafood.
- Healthy fats: avocado, olive oil, and butter.
- Limited Veggies: Non-starchy choices like leafy greens and broccoli.
- Selective Dairy: Cheese, heavy cream, and full-fat yogurt can be included in moderation.
It’s important to note that a no-carb diet is highly restrictive and should only be undertaken under the guidance of a healthcare professional, as it can pose risks of nutrient deficiencies and other potential health concerns.
The PSMF diet plan offers a fast track for shedding pounds, especially for those with significant weight to lose. Prioritizing protein and minimizing carbs and fats, can trick your body into burning stored fat for fuel. This can be appealing to those seeking rapid results. However, the extreme restrictions of PSMF also come with downsides. Long-term adherence can be challenging, and the risk of weight regain is high once you return to a normal diet.
Before considering PSMF, consult the ERN Team. They can assess if it’s suitable for your individual needs and health condition. They can also guide you through the process to minimize risks and maximize potential benefits.
