Protein-Sparing Modified Fast Review: Does It Aid Weight Loss?

Introduction:

The protein-sparing modified fast diet was originally designed by physicians to help their patients lose weight quickly.

However, within the last few decades, it has gained widespread popularity among dieters looking for a quick and easy way to drop extra pounds.

Although the plan is often praised for its effectiveness, its safety and sustainability have been called into question.

This article takes a closer look at the protein-sparing modified fast and whether it’s effective for weight loss.

The PSMF is a highly restrictive diet that involves severely limiting the intake of calories, carbs, and fat and increasing the consumption of protein.

A typical PSMF is divided into two phases: the intensive phase and refeeding phase. During the intensive phase, carbs, fat, and calories are severely restricted. In the refeeding phase, foods are gradually added back into the diet.

Weight loss:

Research shows that a PSMF increases short-term weight loss while preserving muscle mass. However, some studies have found that it may not be effective for sustaining weight loss in the long term.

Other possible benefits

In addition to helping you lose weight quickly, following a PSMF has been associated with several other health benefits.

Some of the potential benefits of a PSMF include:

Decreased cholesterol levels. One study showed that a short-term PSMF reduced levels of total and LDL bad cholesterol by 20%.However, the diet also decreased levels of HDL (good) cholesterol.

Improved blood sugar control. Some research has found that very-low-calorie diets like the PSMF may help lower blood sugar in those with type 2 diabetes.

Reduced blood pressure. Studies show that calorie restriction may help reduce blood pressure levels to improve heart health.

May help protect against metabolic syndrome. A very-low-calorie diet could improve several components of metabolic syndrome. This may help reduce your risk of heart disease, stroke, andtype 2 diabetes.

Without medical supervision, a PSMF may increase the risk of nutritional deficiencies. It may also cause mild side effects and is not advisable for certain groups of people.

Foods to eat:

Most foods included on a PSMF are lean protein food, such as poultry, eggs, tofu, fish, and lean cuts of red meat.

Non-starchy vegetables are also allowed as part of the diet.

Here are some of the foods you can eat as part of a PSMF:

Poultry: skinless chicken, turkey, goose, duck

Meat: lean cuts of beef, pork, lamb

Seafood: flounder,sole, cod, catfish, halibut

Non-starchy vegetables: leafy greens, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions

Low-fat dairy: cottage cheese, cheese, skim milk

Eggs and egg whites

Tofu

Foods to avoid

A PSMF is a highly restrictive diet that limits most carbs and fats.

Here are some of the foods you should avoid as part of a PSMF:

Fruits: apples,berries, oranges, grapes, melons, pears, peaches

Starchy vegetables: potatoes, corn, peas, parsnips

Grains: wheat,quinoa, oats, barley, buckwheat, millet

Legumes: black beans, lentils, chickpeas, kidney beans, peanuts

Processed foods: convenience meals, baked goods, potato chips, fast food,candy bars

Sweetened beverages: juice, sweet tea, sports drinks, soda

Sugars and sweeteners: honey, maple syrup, table sugar,molasses, brown sugar,high fructose corn syrup

Fats and oils: olive oil, coconut oil, vegetable oils, salad dressings, butter,margarine

Full-fat dairy: yogurt, cheese, milk

Sample menu

This 5-day sample meal plan demonstrates what a typical PSMF might look like.

Monday:

Breakfast: eggs with spinach and tomatoes

Lunch: grilled cod with steamed broccoli

Dinner: herbed turkey breast with roasted Brussels sprouts

Tuesday:

Breakfast: tofu scramble with onions, garlic, and bell peppers

Lunch: oven-baked chicken with a side salad (no dressing)

Dinner: pork chops with roasted asparagus

Wednesday:

Breakfast: egg-white omelet with zucchini, tomatoes, and garlic

Lunch: baked catfish with boiled cabbage

Dinner: lettuce wrap with lean ground beef, mushrooms, garlic, ginger, and scallions

Thursday:

Breakfast: low-fat cottage cheese with cinnamon

Lunch: low-carb turkey meatballs with zucchini noodles and tomatoes

Dinner: lemon garlic roasted chicken a with side salad (no dressing)

Friday:

Breakfast: hard-boiled eggs with salt and pepper

Lunch: baked tofu with steamed green beans

Dinner: grilled sirloin steak with oven-roasted eggplant

Conclusion:

A protein-sparing modified fast is a highly restrictive diet designed to promote rapid weight loss by increasing protein intake and limiting your consumption of calories, carbs, and fat.

Some studies have found it effective for short-term weight loss and improvements in blood sugar control, cholesterol, and blood pressure.

However, it may also increase your risk of nutritional deficiencies and weight regain in the long run.

Additionally, due to its restrictive nature, it’s best to follow it under the guidance of a healthcare professional to maximize results and minimize adverse side effects.

Sources:

https://www.healthline.com/nutrition/psmf-diet?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2019-08-13&apid=#bottom-line

https://www.eatthis.com/best-ever-proteins-for-weight-loss/