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(psmf diet)
Originally for people who really need to lose large amounts of weight in a short period of time the PSMF system was created
The Psmf Diet promises some great results for those who follow this message. Here are some of the most important pickups that you need to know about diet
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Points covered in this guide
What exactly is Psmf
How long should PSMF last
What should you exercise while on the PSMF diet
Whom are you suitable for?
What about macronutrients
Which foods to eat
Frequently Asked Questions
Try PSMF meal examples
What exactly is a quick protein pill? (PSMF)
The Quick Protein Diet is a very effective method for those who want to lose a large amount of weight in a relatively short period of time. It was first created in the 1970s to help obese patients (with a BMI greater than 30) lose weight that affects their health in an immediate way. It has been studied exclusively in the adult population and has been shown to be a safe way to achieve rapid weight loss.
The Rapid Protein Modify Diet is a diet that consists of very low amounts of calories that create a large deficit that helps you lose a lot of weight quickly. It is not an easy diet because it is mainly fast and should not be used in the long term because there may be negative side effects on it. It is also often used as a short-term food for people looking to start losing weight.
Protein, avoid ketosis
Apart from being extremely low in calories, this diet follows a very important principle that many may be familiar with nowadays. This little magic trick is called ketosis and that’s what the protein process is all about.
Ketosis is a state that occurs when there are not enough carbohydrates available to the body and in order to provide enough energy for its daily functions, the liver begins to oxidize fatty acids. During that state, ketones are produced.
Ketosis has been linked to appetite suppression and rapid weight loss. This happens because while weight loss occurs on a regular basis, the body begins to produce certain hormones that try to promote weight gain in order to resupply the fat that has been lost. In , fatty acid oxidation appears to protect against the production of those hormones and thus makes it a lot easier to stay on track and continue with your weight loss plan.
Sparing protein allows the body to lose weight without losing any muscle tissue. This happens because the proteins you consume are not what your body uses as its main source of energy. This way, you make sure that your body uses the protein you eat in order to build and repair tissues and muscles as well as create enzymes and antibodies. Therefore, your body uses more of your stored fat to get enough energy for its daily activities, and you end up losing more fat while maintaining muscle.
Summary: This diet was created in order to help obese patients lose a large amount of weight in a short period of time. It works by putting the body into ketosis, a state that promotes weight loss and preserves muscle.
How long should it last? - The rapidly modified protein consists of two phases. First comes the intense phase, which is part of the actual fasting diet, in which calories consumed during the day do not exceed 800 calories (this value may be higher or lower depending on body mass). This stage is very restrictive and it is not recommended to follow it for more than six months.
The second part of the diet consists of the re-feeding phase. At this point, a person can slowly start adding carbohydrates and fats to their diet. Finally, the amounts of protein consumed are reduced. This is the phase of the diet that helps a person learn how to manage the weight they have lost so that they can keep it off forever. For this part, experts encourage those who wish to follow it, to continue with the carbohydrate load for a minimum of 12 weeks.
Long-term use of this bean is not recommended. In fact, most studies have shown it to be safe when it lasts about 12 weeks, but it is usually administered for 6-16 weeks depending on the severity of the obesity. For people with category 3 obesity (morbid obesity), this diet can be continued after the 16th week as long as that person is closely monitored.Keep in mind that this diet is not a lifestyle and should only be used in the short term, lasting for a few weeks for initial stimulation and rapid weight loss.
Should you exercise while following this diet?
In most studies, exercise is encouraged in order to intensify the effects of weight loss. They found that the group that incorporated walking and resistance training into their diet that was very low in carbohydrates experienced an additional loss in fat mass.
In any case, exercising while dieting can not only help you see results faster, but it can also help you feel healthier in a short period of time. It is especially needed when a person transitions to a sustainable diet as they will have to maintain their weight.
The people who lose weight without exercising are the people who usually put the weight back on and that is very sad because it makes all their hard work and effort go to waste. However, it is highly recommended that the exercise be limited to quick gait and resistance training
Bottom line: The Fast Protein Diet should not be considered a lifestyle and anyone who decides to follow it should only do so for the time that experts consider safe. Only walking and some resistance training are recommended on this diet due to the already large calorie deficit it creates.
For whom is it suitable?
This diet is suitable for those who are very overweight and need to start losing weight, as some would say, it can be a great way to motivate those who need to lose a significant amount of weight and want to see some immediate results.
People who are losing weight and want to get their diet off to a good start can benefit from this quickly as long as they do not follow it for an extended period of time.
It can also act as a pre-operative bariatric treatment with the consumption of foods or liquid meal softeners. This lasts for about two weeks and results in significant weight loss due to the short duration of time.I have also noticed positive effects in many people with type 2 diabetes. This is a result of the glycemic benefits it provides. In his study, it helped reduce the concentration of insulin and glucose in participants and allowed exogenous insulin to be withdrawn after only 6.5 days.
Besides, studies have shown that those who experienced weight loss experienced improvement in several comorbidities associated with obesity. Even a 5% weight loss has significant health benefits for people with diabetes, hypertension, hyperlipidemia and cardiovascular disease.
The important thing here is to use this diet for a very short time and then continue with a weight loss plan that allows for steady weight loss, as this is the best way to ward off these diseases.
Summary: This diet is known to have positive effects on many people who are facing different problems. Studies have shown positive effects not only for obese patients but also for patients with type 2 diabetes as well as many comorbidities associated with obesity.
What are macros?
(It is to limit the amount of carbohydrates a person consumes and at the same time reduce the amount of calories to less than 1000 calories per day (this amount varies according to body mass).
The first thing that this diet plan does differently from the ketogenic diet is that the amount of fat eaten is very low as well. In the first part of the diet, protein intake approaches 1.2 to 1.5 grams per kilogram of a person’s target body weight. Only 20-50 grams of carbohydrates are allowed per day. Last but not least, fats are limited to the protein source of your choice.
Once a person reaches the re-refining phase, during the first month carbohydrates are increased to 45 grams and during the second up to 90. On the other hand, protein is reduced by about 40 grams per month. This part of the diet gradually increases in calories as more carbohydrates and fats are added to a person’s daily diet.
What is meant by nitrogen balance?
Nitrogen is an essential component of protein. Its excretion can be measured by urinalysis. Inadequate nutrition and an unbalanced diet lead to the production of a negative nitrogen balance in the body. As a result, the body begins to lose lean body mass. Lean body mass is very important when it comes to losing weight as it plays a very important role in the body’s metabolic rate.
This diet has been shown in trials to help increase the nitrogen balance in the participants’ bodies. As a result, people who follow this diet will be able to have a higher metabolic rate and thus lose weight faster.
Bottom line: The gist of this fast is to keep carbohydrates and fats as low as possible and increase your protein intake. Each phase is different, and once you reach the refining phase, you will slowly begin to reintroduce carbohydrates and fats into your diet. It helps to achieve the nitrogen balance necessary to maintain lean body mass and maintain a higher metabolic rate.
Which foods are suitable?
In the first phase of the diet, which is the intensive phase where proteins are high, it is necessary to consume traditional foods containing protein of high biological value such as:
Lean meats egg whites fish seafood poultry
During this phase, it is also important to consume some vegetables that are low in carbohydrates such as:
asparagus
Broccoli
cauliflower
Lettuce
Carrots
mushroom
zucchini
In terms of seasonings, you can choose to use very small amounts of the following:
butter sprays
Mustard (maximum 1 tablespoon per day)
Tabasco sauce
vinegar
cubes
Fresh garlic, onion, parsley and celery - Dairy products, milk, yogurt and fatty cheeses are definitely out of the question. On the other hand, you can consume some non-fat forms of cottage cheese and cheese but in smaller quantities
You can also drink decaffeinated coffee or herbal tea with water. You should try to stay away from sodas or any other caffeinated drinks as they can slow down the weight loss process.
In the refining phase, it is important to start incorporating more complex carbohydrates, foods rich in fiber including fruits and vegetables as well as fats, once the target weight is achieved.
If you want to take a closer look at this diet, you can use our Meal Planner to automatically help you create a weight loss diet plan.
Just remember that this is not a traditional ketogenic diet. This means that fats should also be kept low along with carbohydrates.Summary: As long as the foods you consume are rich in protein but low in fat and carbohydrates, you will be able to stay in ketosis and benefit from this fasting. You should always try to read the labels of the products you buy so you can be sure you don’t accidentally consume anything you shouldn’t.What are the side effects?
There have been many side effects reported in people who participated in trials of this diet.
Some of the most common are:
fanaticism
constipation
Dizziness
fatigue
Brain fog and headache
hunger
The side effects that a person will experience while stretching are the results of your body stretching into ketosis. This occurs due to lower insulin levels achieved due to lower amounts of carbohydrates being eaten. Low insulin causes the kidneys to excrete more water, which results in the body losing not only water weight but also important electrolytes.
Besides, the fact that this diet is very low in calories will definitely help the appearance of these side effects that we mentioned earlier.
When is medical supervision needed?
This diet is one of those diets that definitely needs medical supervision if the person who follows it carries a lot of extra weight. Not only will this person have to work with a licensed dietitian when deciding to follow this plan, they should also tell their doctor so they can run the necessary tests to help see if they are well enough to follow this plan.
The biggest problem for these people is that this diet is low in calories which changes a person’s eating habits when followed for a long period of time. Most people certainly don’t get used to consuming such a low amount of carbohydrates and fats and that can become a huge problem once they reach the re-feeding stage. -
On the other hand, if you want to find an efficient and safe diet plan that will help you start losing weight, you can give it a try on your own and benefit from the amazing results.
This applies to those who do not intend to follow the meal plan for more than two weeks.
So, if you have some weight to lose but are not overweight, you should definitely give this a try at the beginning of your dieting journey as it will boost your confidence and make you want to work harder to achieve your goals.
As long as two weeks after you go back to your regular meal plan and follow your weight loss in a more sustainable and easy-to-follow manner, you’ll be healthy even if you don’t work with any particular medical practitioner.
Will I need supplements during a regimen?
The answer here is yes. The diet is not nutritionally complete and is usually low in some essential compounds in a person’s daily diet so supplementation is the only way to get it without breaking the macronutrient plan.
Here are some of the most important ones:
potassium
Calcium
multi vitamins
magnesium
sodium
Not only will these nutrients help you stay hydrated and healthy, but they can also help relieve some of the diet symptoms that naturally occur when the body goes into ketosis.
How much water should I drink during the diet?
In most studies, participants have been instructed to consume at least 64 ounces (about 2 liters) of fluid on a daily basis, so you should drink plenty of water and fluids as well. The fluids you consume should be sugar-free, so the best options here are either plain water or some vitamin-fortified beverage. Be very careful with sports drinks, as they may mask added sugar or glucose in the ingredients.
Drinking a lot of water is very important in this diet, the more water you drink the faster you will be able to get rid of ketones from the body. This also plays an important role in the prevention of renal injury.
Will this diet help you maintain extra weight?
Maintaining weight loss and preventing weight gain can be very difficult for many obese people, as some habits can be very difficult to break, and it is very easy to go back to our old ways. You will definitely need some tips to help you understand some of the things you should do after you finish your diet plan.
Several studies that followed the results of modified protein fasting reported that most participants gained more than 50 percent of the weight they lost within a time period of 2-3 years after the diet.
In another study, people who attended their follow-up visits after following the diet were the people who were able to see the most significant weight loss at the end of their diet when compared to those who did not seek follow-up instructions. Even at 12 months they have been able to maintain more weight loss as well.
In cases where the diet was used right before bariatric surgery, the results were much better and helped in weight loss even after the surgery.
This diet is not a magic pill that allows you to lose weight and maintain it if you do not put in your personal effort. It’s essential that you get the proper training you need in order to know how to start adding more carbohydrates and fats into your diet so that you can increase your calories without accumulating the weight you worked so hard to lose. -
about the author
nutritionist Shaimaa Ali
is a-freelance journalist specializing in health and fitness as well as nutritionist certified from mansoura university on Egypt
for Medical information i recommended National Institutes of Health Most of My blog source by it
Explore link https://www.nia.nih.gov
kindly check with a doctor in addition to using the app and before making medical decisions
