Protein Sparing Modified Fast = Fast Weight Loss!

An awesome guy, who goes by the handle "arc" over at the Meat & Eggers For Life forum alerted me to an old book by Dr. Micheal Eades, Thin So Fast . Published in 1990, this book is the precursor to the brilliant Protein Power series by the Eades, and provides information on a Protein Sparing Modified Fast (PSMF) plan. The basics of the plan:

- Four protein shakes throughout the day
- Dinner made up of 6-8 ounces of meat and a large salad OR 2 cups of low carb veggies

The idea seems to be to allow rapid fat loss without removing muscle - as a typical low calorie/fasting plan would. As I mentioned in my last post, this is a great way of losing water weight after having a bunch of carbs.

In the original shake recipe, Dr. Mike called for:
1 envelope of powdered skim milk (enough to make one quart)
4 tablespoons high quality protein powder (no added sugar)
1 tsp of salt substitute
1 tsp of fructose

However, as you can see, this is a TON of carbs. I tried drinking just one of these shakes and got a major sugar buzz, headache, all the effects of being "carbed". arc did some more research and came up with this email exchange:

"Dr. Mike,
I recently found your “Thin So Fast” book and have been really enjoying reading it. I have been thinking about going the PSMF route to get rid of the last few stubborn pounds and your method looks interesting. I did have a couple of questions, though.

Why the skim milk? Why not just protein powder? Is it for the calcium?

Using your method only provides 65 g of protein. According to PPLP, someone my size need around 120. Is it a problem for someone to up the protein powder amount to cover that?

I know the book is out of print and is probably superseded by PPLP, but it is still something that is relevant today, as the PSMF diets are popular with bodybuilders. Your way looks more doable than eating just chicken breasts and salad. Any thoughts to updating the book with new research (it is a little saturated fat phobic and almost *gasp* praises trans-fats)? It has one of the best treatments of maintenance of any “diet” book I have ever read.

Thanks.

Hi Ryan–
 
Thin So Fast was superceded first by Protein Power then the PPLP.
 
I used skim milk because, hard as this might be to believe now, at that time there were no protein powders available other than a few used solely by body builders. The powders available were made to be mixed with other food to hide the wretched taste. I used skim milk powder simply to have something tasty to use as a base to which were added the disgusting tasting protein powders available at the time. Were I doing a PSMF now I would simply use one of the good protein powders available almost everywhere.
 
The increased protein intake as recommended by PPLP is fine. In fact, it’s better. A number of studies have come out since Thin So Fast showing an increased weight loss with increased protein intake.
 
I was probably a little saturated fat phobic and took a less hard line on trans fats as compared to my views now. But, I’ve had a couple of brain transplants since the Thin So Fast days.
 
I haven’t contemplated updating the book. Each book is more or less an update of all the ones before. I’m glad you enjoyed the section on maintenance; I really enjoyed writing it. It was my favorite section of the book…that and the part about the Eado-Eado tribe.
 
Cheers–
 
MRE

Thanks, Dr. Mike.

I have been trying out the PSMF from “Thin So Fast” and having good results. It is good to know that I don’t need the skim milk as I really don’t care for the taste. It also added a lot of carbs. Were the carbs necessary or just a necessary evil to mask the taste of the protein powder?

Just a necessary evil.
 
Good luck.
 
MRE"

STEP ONE - Calculate your protein requirement
The average person needs .6 grams of protein per pound of lean tissue. To work out how much lean tissue you have, check out this handy online calculator:

http://www.scientificpsychic.com/fitness/diet.html

So, for example, I have 123 lbs of lean body mass. 123 x .6 = 73.8, for a protein requirement of 74g  per day.

You will get between 40-50g of protein with a 6-8oz piece of meat or fish for dinner.

The rest of your protein requirement will be covered by the shakes. For me, that leaves 34g of protein in shakes. You can go over this amount, since your body will convert some of that protein to cover your glucose needs without carbs, but this gives you a minimum guideline.

STEP 2 - Supplement while fasting
Be warned - this plan will make you pee! Dr. Mike is very clear about the potential here to screw up your electrolyte balance, so take extra salt and potassium to counterbalance the water loss.

The amount of potassium Dr. Mike advises is 2400 mg.  Adding 1/4 tsp of salt substitute (I'm using No Salt) to each shake should cover that. If you get light-headed, that's an indication you need more salt in you!

Also, removing the skim milk powder from the original recipe takes out a whack of calcium. Recommended calcium intake is 1500mg per day, along with 750mg magnesium so the calcium will be absorbed. Between the shakes and my regular supplement, I'm only getting 850mg of calcium, so I need to add in calcium.

STEP 3 - Drink, fast, and be thin so fast!
According to Dr. Mike, when someone undergoes a true fast, around four days into the fast hunger disappears, real fat burning kicks in and the faster experiences a feeling of wellness and peace. This is often tied to religious fasting.

Unfortunately for the body, however, while the mind is chilling out in peaceful starvation land, there is also a massive loss of lean tissue.

The Protein Sparing Modified Fast circumvents that problem, designed to mimic the effects of a real fast but without muscle loss. With the dinner at night, the plan looks a lot more like the recently trendy Intermittent Fasting (IF) programs.

***Standard warning/disclaimer: Consult your doctor and all that jazz before starting any radical new weight loss program. Also, and this is important - if you are on medications for any heart problem, be careful about taking potassium supplements!

My results so far:

- I have lost 8 lbs in two days! (Bear in mind that much of this was water weight from recent carb intake, but I've never lost even the water bloat that quickly.)

- I was able to do a full weights workout this morning (chest/arms/back/abs/legs). This might be a bit too much when just starting out, since I felt a bit light-headed/woozy. More salt! Less leg press!

- I have felt hungry during the day, but not crazy starving. The shakes hold the hunger due to the protein. I expected to eat more at dinner but was full surprisingly quickly.

- My body temperature feels higher. A raging, fat-burning fire? No-long-bloated-fingers crossed!

Anyway, if you'd like to join the experiment, you can head on over to this thread at the Meat & Eggers Forum, or feel free to post your experiences with it here.

Many, many thanks to Dr. Micheal Eades for the original plan, and arc for unearthing and modifying it.

 
 

Comments

[PJ (RightNow)]

Sorry to be offtopic -- interesting post! -- but what's the url to your "RSS feed" for this blog? I can't find it anywhere!

[hermes]

This interests me very much.Could you please give % of protein,carbs & fat so that I can formulate my plan.And also the link to the forum you are referring.Googling doesnot bring it up.Thanks

[Kate Welch]

PJ,
This is the link:

http://www.thesteaksarehigh.com/index.rdf

And it's up now too under "ABOUT".

Thanks for the heads up - I think some stuff got lost in our recent server shuffle.

[Kate Welch]

hermes,
When I ran my numbers from yesterday, I got:

43% protein
52% fat
5% carbs

And a total of 1100 calories.

However, I did have spinach as my veggie yesterday, which is very low carb and low in calories. Say you had beef for your protein, and broccoli for the vegetable, it might look like this:

36% protein
58% fat
6% carbs

Total calories = 1300

Basically, the thing I love most about this fast is that you don't have to play around with numbers once you've worked out your protein requirement. You have the one meal a day, of 6-8oz of protein, along with 2 cups of low carb vegetables OR salad greens with low carb dressing. (I am getting a lot of my fat in from the dressing.) The rest is your shakes.

Good luck!

[Kate Welch]

Meat & Eggers For Life

http://meatandeggersforlife.myfreeforum.org/index.php

[paj]

how long can you do this fast?

[Kate Welch]

paj,
The book recommended this as the weight loss phase of your diet, slowly transitioning to maintenance level carbs as you reach your goal weight.

My honest answer is that it depends on you. If you're supplementing and you feel good, do it as long as you'd like. arc is planning on staying on it until his goal weight and then moving to maintenance.

This is my sixth day on the fast, and I feel great! I think there may be some inevitable situations where you can't do shakes all day, but then get right back to it as soon as you can.

[cheryl]

What kind of protein powder are you using? Are you making it with water or something else? Are you adding anything else to it? Thanks!

[Sue]

The shake fast sounds good - I'm going to give it a go. My need for protein was worked out as only 55g. I have to have only 3 shakes per day so I don't go over the allotted 55g. My lean body mass is 91.2 lb. I am close to goal needing to lose another 13 pounds - thought this would get things moving again.

[Tess]

I would also like to know more about the protein powder you are using. I keep searching for one that tastes half way good, probably to much to ask for one that is really good, most just taste so watery, I am going broke trying different ones!

[Sue]

How's the fast going Kate? How many days have you been on it now and do you have further weight loss to report? Is this meant to be done for 4 days only or can you do it longer - say 1 week?

[Kate Welch]

The protein powder I am using is called

Ultimate Nutrition Bioactive Whey Protein Whey Sensation 81, Chocolate Truffle flavor.

Nutrition per 30g (1oz):
Calories 120
Fat 1.5g
Cholesterol 20mg
Sodium 50mg
Carbohydrates 2g
(Sugars 1g)
Protein 23g

Vitamin A 2%
Calcium 10%
Iron 2%

Basically you want a high quality protein powder, and try to avoid the ones made completely from soy and aim for whey protein.

[Erica]

Any ideas on how to stay focused if the famine feeling starts?

[Miabella]

I will start this diet tomorrow, and I want it to know...approx. how much weight you can loose? and it will be just 1 dinner and 4 shakes through the day?...I have a protein shakes (powder) with 0 fat, 0 carbs, 23 g of protein for each serving...can I use skim milk instead of water for the shake?...thanks

[Paul]

I would recommend that you get all your protein from food if you can. It makes no difference results wise and food is better. But if you must go with shakes, then get micellar casien as opposed to whey as it is longer lasting and will satiate you better.

[Kate Welch]

Miabella,

Weight loss will vary depending on what you've been eating prior to starting. If you have a lot of carbs in your system as you start, you'll probably see a rapid drop in the first few days. I have seen anywhere from 3-7lbs in the first three days.

You can use skim milk if you want for the shakes, but that will up the carb count significantly. This is where it's really up to you. Personally, I didn't like the sugar rush I got from the skim milk, and it left me hungrier. Using water or coffee means I stay in deep ketosis.

Hope this helps! Let me know how it goes.

[Miabella]

Thank you so much Paul!!!!

[Miabella]

and thank you so much Kate Welch!!! thank both(Paul) for the info and suggestions.

[Miabella]

Questions:

I'm following the PSFM...there is a calorie limit? Because I'm drinking my 4 shakes per day (106 calories each) and 6 onz. of chicken, tuna or fish sometimes steak and 1.5 Cup of Iceberg lettuce with 0 fat 0 calories 0 carbs dressing....Do I need to eat more? Do I need to drink more shakes..? Maybe 5 a day? or what?

Maybe I'm below of 1,000 calories per day...

[Miabella]

I forgot to tell you...each shake it's only 106 calories, 0 fat, 0 Carbs, and 25 g of protein...

[Kate Welch]

Mia,

I wouldn't recommend going below 1000 calories for any extended period. Have you read any of the Kimkins survivor stories? It's not pretty stuff.

My advice to you when follow the PSMF is to get enough fat/protein in to get your calories up. You have 400 calories from the shakes. What about half-and-half in your coffee or tea? Adding a fatty dressing like blue cheese or ranch to your salad? Having full-fat mayo with your tuna?

If I still feel hungry after my main meal, I will have a LC dessert too - something like the almond flour chocolate cake. This really helps keep the calories up and has never stalled my weight loss.

[Miabella]

Thank you so much Kate Welch for the info!!! I'll make the changes in this diet PSFM...thanks!!

[Mary Lee Fultz]

Hi everyone!
I just found your website & I was so excited to find another awesome website on Low Carb Living! Anyway, I wrote this poem last year to honor all of us who "woke up" from our low carb haze. I hope you all get a kick out of it. It follows here:

AWAKEN!

I've been around the low-fat block
And to my great surprise,
The excess around my middle
Kept spreading to my thighs.

And then I hazily woke up,
From my oh-so high-carb sleep
And knew I was in danger,
-A danger running deep.

An Inner Voice I know so well,
Knew something wasn't right,
Why is it when I eat my carbs,
I'm up throughout the night?
My moods sporadically raging,
My breath uneven too,
And when I looked into the mirror,
I knew what I had to do!

-Back to Basic Eating,
Like our Ancestor's Way,
Something Dr. Atkins' Said,
Rang a Bell that Day.

And now just like a Super-Kid,
With energy to Spare,
Not thinking what to munch on next,
-My mind put to other Care

If you think about our Ancestors,
And what they did all day,
They were not baking bread
Or cultivating hay.

No, rather they were hunting bull
And running all day long,
A low-carb Follower,
Like them I'll be,
Lighting Fire,
Singing Song!

-Mary Lee Fultz
Low Carber for Life

[Theresa]

Kate,

Once again, I was researching information and your blog came up in my search. As always, the information you posted was very helpful to me. Thank you for sharing all of your marvelous tips!

In addition to intermittent fasting, today I'm going to try adding a day of protein-sparing modified fasting. I'm going to call it my NFL diet. A day of eating NORMALLY, followed by a day of FASTING, followed by a day of LOW calorie protein shakes.

By the way, has anyone ever told you that you look like a brunette Scarlett Johansson?

Theresa
http://musingforces.blogspot.com/

[runrun ukiuki]

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[10% buy diet pill]

You're spot on. I like your web page. Great article concerning fasting.

[Marta]

Hi Kate,
New to the site. Found all the information very informative but have some questions. I figured out my protein requirement using the link above and the calculation you gave. 100 g Yes I'm fat I recently had a baby (well 18 months ago) and haven't been able to get the access weight off. Hate to exercise. I've tried the PSMF diet in the past and lost 10 pounds in 2 weeks. But could not do it longer for it made sick to my stomach. If i've calculated correctly I should be eating 8 oz of meat along with a low carb vegg and 2 shakes a day???? Can I pick up the shake mix you use at any health store, or is it cheaper somewhere on line?
Thanks for the info. My mom and I are going to try the diet. We'd like to loose some weight before my 30th birthday (3/6)

[Fat Loss]

I am planning for a weight loss and I really like your article, especially, calories calculation and the quick weight loss program. But I heard losing weight in a short span of time is not good and you will regain the weight you neglect the diet. Is it true? Please sggest me.

-Sami

[Holly]

I am thrilled to find this site! I lost a ton of weight back in the 90s using the "Thin So Fast" plan. When I listened to all the experts and went back to my old low fat, high carb way of eating, I gained all the weight back plus more. Anyway, I lent the book to someone and ever got it back and have been trying to find the original shake recipe for quite awhile - could remember the ingredients but not the proportions. Thank you, thank you, thank you!

[Pam H.]

Hi Kate!!
I found your website a couple of months ago while searching about the PSMF, and I would like to try it. I'm going to try it with this protein powder:

Per serving (2 scoops)
Calories: 150
Total fat: 3g
Saturated fat: 2g
Sodium: 90mg
Potassium: 130 mg
Total carbohydrate: 12g
Dietary fiber: 9g
Sugars: 4g
Protein: 19g

My question is, I don't know if this one is suitable for this diet because I understand that to get ketosis you need No sugars at all, and this one has 4g of sugar in only one serving, so I would like to know your opinion about it. Also, your post was 2 years ago, did you regain any weight after that? For how long did you make it?

Thank you very much, very much in love with your blog as I'm a meat lover too!!

Warmest regards, Pam.

[Pam H.]

It's me again, I also found this protein powder, which has less calories and sugars than the other one, but has a worst taste, anyways, if you tell me it wouldn't matter that much I would still go for the first one:

Calories: 95.6
Total fat: 1.6g
Cholesterol: 26 mg
Sodium 40 mg
Potassium: 260 mg
Total carbohydrates: 3.1g
Dietary fiber: 0.8
Protein: 17 g

Looking forward to hear from you, thanks again, Pam.