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I know the book is out of print and is probably superseded by PPLP, but it is still something that is relevant today, as the PSMF diets are popular with bodybuilders.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Thin So Fast was superceded first by Protein Power then the PPLP.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

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Hi,
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.

[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)

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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.

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[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!

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[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.

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