I had hair loss and muscle loss not getting enough protein for a year! I increased my protein and the hair loss stopped, now im trying to rebuild muscle. Have a Blessed day!
I’ve been implementing Maria and Craig’s style of PSMF now for some months and my health, cravings and stamina have only improved from doing so. I appreciate the ongoing tips and deeper insights that Maria freely shares which serve as a support for my efforts as almost no one in my circle of friends are practicing keto or PSMF. I feel less lonely on this journey from being able to hear and watch Maria and Craig’s insights and examples.
I just wanted to say...I didn't believe you. I've tried to lose weight on a high fat low carb diet and it wasn't working. So I thought I'd give this a try. It was a last ditch effort. I was so down in the dumps. I started with 1400 calories and realized, if I followed the plan, no way I could eat that much. So, now on a protein sparing day, I can eat 1000 for 4 days a week, then I go back to a higher fat day and have around 1250. WOW. I've lost 7 pounds and I'm in my 3rd week. Who knows what tomorrow will bring!! Thank you for all your hard work.
Wow. Eye opening ! I’m just learning what This means(PSMF) . I’m also an athlete and nobody addresses that while doing these long fasts. I never felt good fasting or doing OMAD! I just found you today and am binge watching your videos. I’m gonna need some of your books. That’s next. Thank you !
I am so happy to have found you I need to start eating agsin and do your type of fasts and get off my water fast/ detox/cleanse just dont have a keto or carnivore stocked kitchen, pantry, fridge or freezer have plenty of food bank foods stocked everywhere. I am on a survivors benefits low fixed income atm. I am still babystepping off of carbs but plan on doing keto or carnivore soon. I hope so many bills due and property house taxes, etc. I thought calorie restriction was worse than water fasting. I do have some issues yhat keto carnivore can Improve.
I thank God for yall because I fasted so much last year that now if I see or hear the word Fast I cringe. I would totally give up if metabolic health and weight loss/maintenance meant more fasting. At least with PSMF I don't have to starve myself. Nothing makes me obsess about food more than fasting.Thanks again for providing a healthy, doable alternative to Bulletproof coffee (roll of eyes) and 24, 36, 48, 72 hour fasts. Shudder.
great video Maria, thank you, been carnivore 90%, for past 6 months, lost inital water weight and maybe a few pounds but have stalled at around 200lbs, feel good but still a bit of chub around my belly that i would like to drop off. gonna give this a whirl. great view, makes me miss the islands, and want to come back once borders open up. all the best from Canada.
Wonderful! Make sure you are getting your protein macros: mariamindbodyhealth.com/calculator/ Read notes at top of calculator to be sure you have the correct protein macros. Protein is your only macro goal. Fat is a lever needs to be lower for weight loss, carbs at or below 20 grams total. :)
I'm soooo happy I came across ur chnl cuz iv been doin keto for 2 years now & keep gaining right after a successful loss then long periods of plateaus, I couldn't figure out why but now I know, thanks so much! 🤗
you're right, it is hard to get all the protein in because I'm full. I've been keto for 4 years. I've done intermittent fasting, fat fasts, egg fasts and carnivore. NOTHING has curbed my appetite like PSMF. I'm on day 2 and I feel amazing. My goal was to start adding 2-3 PSMF days per week as I've been stalled for a long time. I think my culprit was cream in my coffee and snacking on cheese or adding just way too much cheese to everything. This is my first couple of days without cheese (besides fasting) for a long time. I've probably been consuming 1000 cal per day just in cheese and cream. it's a wonder I didn't start gaining back. I know calories in vs calories out isn't exactly a perfect science, but eating lots of calories every day is obviously not going to help me lose more fat. I just felt compelled to eat fat whenever I'm hungry.
I lost 57 lbs for the first time in my life after struggling for years. I've gained it all back. I was on keto and felt amazing. I'm not giving up though...I found you and you're awesome. You are motivating me so much. Thank you from Michigan!!!
@@lifeofbeautyk it's possible to gain weight on keto if you lean too much on keto sweets and bread substitutes. I'm guilty of consuming too many myself.
Which book has the egg white french toast recipe you talked about? Thank you! Buying it and your carnivore cookbook today! So happy to support you during these covid times! My GP recommended keto to me after my Sjogrens Syndrome diagnosis in 2018~along with your keto books! Totally changed my life THANK YOU, Maria 😘
i just recently got the 30 day cleanse. i have heard alot about PSMF and am thing of trying as well . i have been keto for 4 yrs. I am 50 and was diagnosed with PCOS when i was 41 and prediabetic, also other issues. I lost 90 lbs in the 1st 2 yrs , i then have put about 20 back on and can not lose to save my life. I go up and down the same couple lbs when i do. i do not consume alcohol and am a big water drinker as well as tea and coffee. But to to be stuck is getting frustrating.
Hi Maria, I have been told that water fasting does not cause muscle loss...but not sure that that is correct. I'm sure the body does break down amino acids during that period. The argument is that any muscle lost will be replenished once protein intake returns. I have been wanting to try water fasting, since I have done a psmf before but I trust your advice to ease into fasting of any kind, especially if active.
Just found this excited to try. Been carnivore ketovore ish… for about 6 months but I keep falling off the wagon a bit. I’ve lost body fat. No weight. Lately I’ve decided to resort back to water fasting just finished 68 of a 72 hour water fast. It’s so hard. I would much rather do this method. Thanks for the info. I’ll get that new ebook
Also ..... sorry one other thing- please maybe consider putting up some images of what 20n or 50 grams of the various kinds of proteins look like. Thank you so much. I hope you see so many beautiful whales on your holiday.
We do not go by percentages as there is no real good way to quantify that. Get your macros right and be sure to track. You can do that here for free (PLEASE read the notes at the top of the calculator regarding height, age, protein requirements and body fat % and adjust accordingly until you are within target range)
Can't wait for the new book! I'll definitely buy some for the military lending library too! So exciting.. will it be out before Christmas? We'd love to include it in our Christmas giveaways! Also little Bit..aka..Avelyn spent hours watching that last whale 🐋 Vlog Thank you for always making her so happy! All 4 of you.. and the Pup..she loves seeing her w the boys too 🥰 Sharing this at Health and Wellness today to promote your BlackFriday ! 🥰🥰😍💕
No more than 3 PSMF days per week for accelerating weight loss. Follow your other keto weight loss macros the other days. And if you are doing 3 PSMF days per week, it is good to add a day of maintenance macros (400-600 calories in added healthy fats, not carbs) once every week or two to keep the metabolism guessing. My book The Ultimate Fat Loss Cookbook explains everything in great details, offers tons of delicious PSMF recipes and has meal plans: keto-adapted.com/product/the-ultimate-fat-loss-cookbook/
I have been on the carnivore diet, eating BBB & E lost 13 pounds and now I stalled and it’s been almost 2 months… Gotta do something different or else!!! I have 30 more pounds to lose! Please give me an idea on what to do
BBB&E is often too high fat to sustain consistent weight loss. Get your macros right and be sure to track. You can do that here for free (PLEASE read the notes at the top of the calculator regarding height, age, protein requirements and body fat % and adjust accordingly until you are within target range) mariamindbodyhealth.com/calculator/
I usually do long fasting day for the reason that I am a diabetic I do not like high sugar spikes and I eat protein salads and green vegetables but I only eat one meal a day I hope that's does not get me sick. cuz it does fill me up but I don't eat like breakfast or lunch at all. and then I eat at 4:00 because if I eat later than that my sugar goes really high even if I eat protein and salads I think I messed up my metabolic system. And thank God I don't need any medication. Although they wanted me to take metformin and I said no way I changed my eating habits took all carbs away from my diet and I dance everyday pretty much that's my exercise and I check my blood with the meter to make sure my sugar is not too high but that's what I do.
I would make sure you are getting in protein macros, as far as your other comment about nuts helping with digestion, I think you would be better off taking a digestive enzyme. :)
Tried new calculator n to my surprise reg keto aettings i came up with 110f 116pr ...ummm..leery cause ive always been told never eat more pr than fats???...ive tried carnivor for 6wks and gained vs keto(never over 20g Totalcarbs)i can eat sooooo much protien n not get full. 3yrs keto this coming april so very fatadapt . Thoughts. ?
My daughter is allergic to dairy. (not just lactose intolerent). She loves the taste of butter. Right now, we use the Smart Balance, which, of course, is vegetable oils. But now I just watched your video on bad oils and how dangerous they are, so can you suggest something we can use instead?
@@MariaEmmerich my sister and I just order your keto cleanse book. This is good to do without a gallbladder and thyroid issues ? Thanks in advance for your time 😘
Wow so confusing, so much info, one keto lady says to eat 150-200g of fat and 60g of protein for lady, another says fasting is good but according to cycle
I calculated my PSMF macros using the assistance of the helpful calculator on your website. I only eat lean red meat and eggs on my PSMF days, though use whole eggs. Is that okay as long as my fat intake is below 30 grams? I heard you mention to eat only egg whites, though I so love whole eggs! Thank you.
It depends on your goals.... if you want to maximize your fat loss, I would skip some of the yolks and save them for a delicious sauce in the future. You can freeze yolks.
@@MariaEmmerich Thank you for your insight with this. As I write I'm experimenting with an egg free (lean meat only) PSMF day to see if I shed a bit more weight than when I included the whole eggs. Tweaking this little bit might be just what is required to shed the stubborn 2 kg that keeps me just a bit above my ideal weight.
The verdict is in! Eliminating eggs and eating only lean meat for my PSMF day made all the difference! I wasn't at all hungry (as good as the eggs taste, they don't fill me up like equal calories of red meat), I felt and slept better. Shed a pound so am happy.
Hi Maria, i have your protein sparing cookbooks. What is the best way of tracking for these recipes? Written down on paper what a serving gives me or plug the whole recipe into my fitness pal? Im trying not to get overwhelmed with tracking. Also, i have perfect aminos protein powder on hand. Can this be used to help with my protein goal? Its 2 calories per serving and is high absorption at 30 grams protein per scoop. Thanks Doll!
I do not recommend that product, and you should always prioritize chewing your food to meet your protein requirements. So choose lean chicken breast, seafood, lean beef, etc over protein shakes. It registers leptin for better satiety and is a more complete protein source :)
I had my gall bladder removed in April. I began eating keto and carnivore with no digestive issues less than 6 weeks later. I used bile salts initially but I find I don't really need them now.
Hi Maria ~ is it possible to use lemon extract in the pudding to make more of a lemon meringue flavor? Or any other optional flavors for that matter. Thank you for all you do. Because of you and Craig I am dowm 3 lbs and have been on keto for 4 years and basically stalled. I also do bodybuilding training and teach spin. Nothing helped until I incorporate the PSMF a couple times a week.
Crystal Light contains ingredients that do not promote health or healing. We do not use or recommend it. Try this instead: mariamindbodyhealth.com/lmnt-electrolytes-2/
I cant go below 50g fat a day. I choose chicken, mushrooms, zucchini, nonfat yogurt with protein whey (no sugar added)....but i cant go without my butter or olive oil. :(
Thanks for all the info. I been on keto 3 years but stopped loosing. I have 60 lbs to go. Would love to try PSMF but I live in Canada and it's really difficult to find the egg white protein powder that doesn't break the bank. Can whey protein be used instead?
I am not a fan of artificial sweeteners like sucralose. It is hard on the thyroid. Here are my favorites: mariamindbodyhealth.com/guide-to-natural-sweeteners/
Yes I do! My book Easy Dairy Free Ketogenic Recipes: amzn.to/2JV3gaJ has egg free recipes. I also have a subscription site that has all my recipes and you can choose egg free to find all that I have: keto-adapted.com/subscriptions/ :)
Hi Maria! So I was able to figure out my day tomorrow so I consume approx 70gr protein, 34fat and 5gr carb...my plan is 3 egg white/sardine/panela cheese omelette, then smoked salmon sprinkled with dill and lime juice, then two slices of organic ham with another oz of panela mixed with boiled chicken bits. Now, I got my gram targets as you suggest but not all my meats are lean such as the salmon...is that ok anyway bcs I still meet the grams?
Also...I have been doing keto for a month...I’m finally starting to understand it...but there are is so much misinfo out there. I never thought I would want to do this long term, I thought it was unhealthy, but I have never been able to last more than a few days without sugar, I was always thinking about food...this is changing how I think about food (or how I just don’t!) and I want to maybe switch to this long term BUT in a healthy way. Which one of your books do you recommend for me to start? I still need to lose about 35 pounds, get my reflux under control. I no longer have issues with energy! I do have constipation since keto (I can’t imagine giving up cheese and cream though? Almond flour?). The rest is just watching for rheumatoid arthritis and heart issues as they run in the family.
Hi! Most people do keto wrong. I have AMAZING success with all of my clients who do what I tell them to do! You would LOVE my support site where I hold weekly Sunday meetings to teach you my tips and tricks, keep you motivated and on track and I have exclusive recipes, videos, I help you make perfected meal plans and grocery lists! Check it out here: keto-adapted.com/school/ The VIP package is awesome! Everyone has great success! OR I also do phone consults which would give you personal supplement recommendations: keto-adapted.com/product-category/services/ I look forward to helping! Or for supplements only I highly suggest doing a personal health assessment: mariamindbodyhealth.com/supplement-plans/ I look forward to helping!
I just made the PSMF pizza crust and omg it was a game changer. I try to PSMF 3/7 days a week but also do OMAD.. I find it hard to hit my protein goals on my PSMF days when I am only eating one meal.. any advise?
You should not be doing PSMF more than 3 days a week. It is more important to meet your protein macro than to eat OMAD. I would focus on getting in your protein, adding back in regular keto days days and doing 1-3 PSMF days meeting the macros needed. 😊
@@MariaEmmerich I don’t have access to a computer only I Phone I tried to buy the book „Pure Protein „ and have it printed right away but I can’t download it
I would get your macros here: mariamindbodyhealth.com/calculator/. Percentages will not give you enough. Make sure you read notes at the top of the calculator to be sure you protein macros are correct. Protein is your only macro goal, fat is a lever and needs to be lower for weight loss, carbs at or below 20 grams. :)
@@MariaEmmerich yes I Measured and figured them my protein is around 109 which seems a little low and then 120 for the protein sparing diet and my carbs for both say 10 is that sound right 10 for even regular keto?
Ok, please help how do you measure a pc of chicken, 50 grams on the scale then decide buy 3 is that your protein in real numbers 16 or ? I need this answer and I’m sure several others do as well I keep hearing it. Thanks and enjoy you holidays.val
Hello and thank you for your response. when I read this and it shows me energy protein summary(58%) 133.4 g fat (40%) The then it shows maco targets proteins96% carbs fat43.8 Ok then I use your calculator,you give me my numbers what numbers above do I focus on ,I’ve on watched the circle but that’s not good enough any more.please help I just don’t understand it. Have a great evening.
THANK YOU ,I seen something today on there I guess I missed so many times I think I understand it know thank you. Also I want to say I just read all the message bellow very interesting and helpful again thank you for your time and you husband. You have a safe a wonderful holiday.
I exercise probably 4-5 times a week and I'm currently doing carnivore. I'm hoping to break a stall and I always workout fasted. Can I continue to exercise while doing the PMSF?
@@MariaEmmerich I have a follow up question if I may. If I exercise, and I'm trying to stay around 840 calories....my fitness tracker will tell me that because I exercised, I can now eat say, 200 more calories for the day. If I don't, I'll be at net 640 calories. Should I eat more to be at the correct net amount of calories? So confusing! Thank you for your reply!
Most people get plenty of calcium without dairy. Almond, broccoli, kale, sesame seeds, sardines, salmon, , shrimp, eggs, liver, etc. Shrimp have as much calcium per 100 grams as cottage cheese. :)
You need to be at 30-40 grams fat on your PSMF days, and your protein will likely be higher. You can find your macros here: mariamindbodyhealth.com/calculator/ :)
I have a burning question. Do I need to go off keto lifestyle every 3 months, for a month to so I don't become Glucose intolerant? 🤔 Would appreciate your input
No, if you are adding in PSMF days 1-3 a week, then have 1 overfeeding day every couple weeks. Basically following maintenance macros from the calculator: mariamindbodyhealth.com/calculator/ :)
I've been trying to find the information , but so far haven't, so... In this, if I stop eating at 6pm and only eating 2x a day. Do I divide the macros between the two meals? Or what happens if I only eat one meal?
Make sure you have correct macros like form here: mariamindbodyhealth.com/calculator/ Then read notes at top to confirm protein macro, protein is your only macro goal. As long as you meet your protein and minimum of 30-40 grams of fat a day you can eat 1-3 times a day. :)
@@MariaEmmerich thank you so much,I wanted to lose the most amout of fat possible by psmf,do you have any recommendations?I'm not fat,I'm 170 cm and 56 kg,I just want to lower my body fat percentage and get kinda skinny,should I do it everyday or it's enough for 3 days a week?Just wanted to know if anything gonna be helpful to make me lose more body fat and one more question,can I have olive oil on psmf or any kinds of oils?
To get to 30g fat in the day, you can't really add any fats or oils. Just get the fat that comes with the proteins. Get your macros here: mariamindbodyhealth.com/calculator/
OK 2 comments, can you point me to a place where I can get info to start PMSF, and I also suffer from major hair loss - I have tried to increased protein, am taking a multivitamin, bioten and magnesium. Any suggestions - thanks so much!
I would recommend my eBook The Art of Fat Loss keto-adapted.com/product/the-art-of-fat-loss/, you must meet your protein macro. Find your macros here: mariamindbodyhealth.com/keto-calculator/ Say to body fat and do measurements, read top to confirm your protein macro. Protein is your only macro goal, fat is a lever and needs to be lower for weight loss. Minimum required is 30-40 grams. Carbs at or below 20 grams. If you are not getting in your protein you will lose hair and lose muscle. :)
Just found you channel so I subscribed and liked this video. You mentioned to do PSMF a few days a week on the other days you said to eat regularly Keto but observe your macros so do you still limit your eating window? If so, what do you recommend?
I’m still confused on this. I get the raise your protein and reduce fat but do you still eat say two meals a day or is this also about calorie reduction? I’m eating carnivore, do you have to eat carbs to do this type of fasting?
Thank you Maria,I have a question, how much iodine do I need to take ,I'm on synthetic now .I need a dr to give me a prescription for it & they will not.i want to buy 1 or 2 books I'm not sure of the ones I need most. You are so helpful for women.Yes my hair is straight & dry...........what can I do?
For help with supplements I suggest doing a health assessment: keto-adapted.com/product/assessment-form/ Our book Keto is great for getting started and understanding this lifestyle. amzn.to/2OkqIBE If you want to dive right in with recipes and meal plans, our Cleanse book is great! amzn.to/2JVi8WE :)
It will be harder to do if you aren't keto, but yes, it will work to some degree. It works better when you are already keto adapted and efficient at burning fat as your primary fuel. :)
Hi Maria, is there an issue with developing biotin deficiency with consuming large quant iris of egg white and egg protein? Do we need to supplement if using a lot of egg protein on PSMF?
The misinformation is Everywhere. I would like to say *Thank you* for all of the time you give us to bring us this knowledge.
Many blessings to you!
This works so great. Did my first day. Down 3.5 lbs and feel so good!
Awesome! :)
I had hair loss and muscle loss not getting enough protein for a year! I increased my protein and the hair loss stopped, now im trying to rebuild muscle. Have a Blessed day!
Thanks for sharing!!
I’ve been implementing Maria and Craig’s style of PSMF now for some months and my health, cravings and stamina have only improved from doing so. I appreciate the ongoing tips and deeper insights that Maria freely shares which serve as a support for my efforts as almost no one in my circle of friends are practicing keto or PSMF. I feel less lonely on this journey from being able to hear and watch Maria and Craig’s insights and examples.
Thank you so much! 💖💖💖💖💖
Sooooooo true!!!! I lost muscle with fasting!!!!
PSMF is the way to go!!!!
So did I :(
I just wanted to say...I didn't believe you. I've tried to lose weight on a high fat low carb diet and it wasn't working. So I thought I'd give this a try. It was a last ditch effort. I was so down in the dumps.
I started with 1400 calories and realized, if I followed the plan, no way I could eat that much. So, now on a protein sparing day, I can eat 1000 for 4 days a week, then I go back to a higher fat day and have around 1250. WOW. I've lost 7 pounds and I'm in my 3rd week. Who knows what tomorrow will bring!! Thank you for all your hard work.
You are still over stuffing your fat cells with doing high fat keto. :)
@@MariaEmmerich thank you, you do good stuff
Wow. Eye opening ! I’m just learning what This means(PSMF) . I’m also an athlete and nobody addresses that while doing these long fasts. I never felt good fasting or doing OMAD! I just found you today and am binge watching your videos. I’m gonna need some of your books. That’s next. Thank you !
Wonderful! :)
I am so happy to have found you I need to start eating agsin and do your type of fasts and get off my water fast/ detox/cleanse just dont have a keto or carnivore stocked kitchen, pantry, fridge or freezer have plenty of food bank foods stocked everywhere. I am on a survivors benefits low fixed income atm. I am still babystepping off of carbs but plan on doing keto or carnivore soon. I hope so many bills due and property house taxes, etc. I thought calorie restriction was worse than water fasting. I do have some issues yhat keto carnivore can Improve.
I thank God for yall because I fasted so much last year that now if I see or hear the word Fast I cringe. I would totally give up if metabolic health and weight loss/maintenance meant more fasting. At least with PSMF I don't have to starve myself. Nothing makes me obsess about food more than fasting.Thanks again for providing a healthy, doable alternative to Bulletproof coffee (roll of eyes) and 24, 36, 48, 72 hour fasts. Shudder.
Many blessings to you 🙏
great video Maria, thank you, been carnivore 90%, for past 6 months, lost inital water weight and maybe a few pounds but have stalled at around 200lbs, feel good but still a bit of chub around my belly that i would like to drop off. gonna give this a whirl. great view, makes me miss the islands, and want to come back once borders open up. all the best from Canada.
Wonderful! Make sure you are getting your protein macros: mariamindbodyhealth.com/calculator/ Read notes at top of calculator to be sure you have the correct protein macros. Protein is your only macro goal. Fat is a lever needs to be lower for weight loss, carbs at or below 20 grams total. :)
I do omad, and feel fantastic . No pain!
Awesome!
I'm soooo happy I came across ur chnl cuz iv been doin keto for 2 years now & keep gaining right after a successful loss then long periods of plateaus, I couldn't figure out why but now I know, thanks so much! 🤗
Welcome! :)
Thank you for this.
My pleasure!
you're right, it is hard to get all the protein in because I'm full. I've been keto for 4 years. I've done intermittent fasting, fat fasts, egg fasts and carnivore. NOTHING has curbed my appetite like PSMF. I'm on day 2 and I feel amazing. My goal was to start adding 2-3 PSMF days per week as I've been stalled for a long time.
I think my culprit was cream in my coffee and snacking on cheese or adding just way too much cheese to everything. This is my first couple of days without cheese (besides fasting) for a long time.
I've probably been consuming 1000 cal per day just in cheese and cream. it's a wonder I didn't start gaining back. I know calories in vs calories out isn't exactly a perfect science, but eating lots of calories every day is obviously not going to help me lose more fat. I just felt compelled to eat fat whenever I'm hungry.
Ditching the coffee and dairy will definitely help :)
😂 I can totally relate. I keep taking little sips of my heavy creamer. Adds up fast
I lost 57 lbs for the first time in my life after struggling for years. I've gained it all back. I was on keto and felt amazing. I'm not giving up though...I found you and you're awesome. You are motivating me so much. Thank you from Michigan!!!
Thank you!
Why did you gain it all back? Did you go off of keto?
@@lifeofbeautyk it's possible to gain weight on keto if you lean too much on keto sweets and bread substitutes. I'm guilty of consuming too many myself.
Try following mindpump on TH-cam they will help you keep permanent fat loss
Which book has the egg white french toast recipe you talked about? Thank you! Buying it and your carnivore cookbook today! So happy to support you during these covid times! My GP recommended keto to me after my Sjogrens Syndrome diagnosis in 2018~along with your keto books! Totally changed my life THANK YOU, Maria 😘
This one: keto-adapted.com/product/the-art-of-fat-loss/
Thank you!
Love this video with the ocean 🌊 setting, and Maria, you look *FABULOUS* in that big hat 👒 and glasses!!! 💕
Thank you! ❤️
Just ordered the e-book. Thanks for the code & for the info.
Hope you enjoy it! THANK YOU!
I’m getting that book!!!!
THANK YOU!
i just recently got the 30 day cleanse. i have heard alot about PSMF and am thing of trying as well . i have been keto for 4 yrs. I am 50 and was diagnosed with PCOS when i was 41 and prediabetic, also other issues. I lost 90 lbs in the 1st 2 yrs , i then have put about 20 back on and can not lose to save my life. I go up and down the same couple lbs when i do. i do not consume alcohol and am a big water drinker as well as tea and coffee. But to to be stuck is getting frustrating.
Awesome!!! Have you seen the new meal plans for those books? mariamindbodyhealth.com/protein-sparing-modified-fast-meal-plans/ 😊💖😊💖😊💖
Love your e-books!!!
You are a blessing!
Hi Maria,
I have been told that water fasting does not cause muscle loss...but not sure that that is correct. I'm sure the body does break down amino acids during that period. The argument is that any muscle lost will be replenished once protein intake returns. I have been wanting to try water fasting, since I have done a psmf before but I trust your advice to ease into fasting of any kind, especially if active.
As you can see, we added studies linked below showing you will lose muscle.
Just found this excited to try. Been carnivore ketovore ish… for about 6 months but I keep falling off the wagon a bit. I’ve lost body fat. No weight. Lately I’ve decided to resort back to water fasting just finished 68 of a 72 hour water fast. It’s so hard. I would much rather do this method. Thanks for the info. I’ll get that new ebook
PSMF is a better option than long term water fasting. More on that here:
mariamindbodyhealth.com/5-types-of-fasting-which-one-is-best-for-you/
My chicken breast are wonderful, salt and garlic powder, just don’t over cook it..
Also ..... sorry one other thing- please maybe consider putting up some images of what 20n or 50 grams of the various kinds of proteins look like. Thank you so much.
I hope you see so many beautiful whales on your holiday.
Thanks Kathy~
love you and your knowledge! craig and the boys too!
Thanks so much!
8:45 lean protein
Ordered the book! 😇
Awesome! Thank you! :)
what is the percentages of protein, fat and carbohydrates in a PSMF diet?
We do not go by percentages as there is no real good way to quantify that. Get your macros right and be sure to track. You can do that here for free (PLEASE read the notes at the top of the calculator regarding height, age, protein requirements and body fat % and adjust accordingly until you are within target range)
Is the PSMF cookbook also explain the how to for this type of fasting?
Yes! You can find the newest book here: keto-adapted.com/product-category/ebooks/
Thank you!
Can't wait for the new book! I'll definitely buy some for the military lending library too! So exciting.. will it be out before Christmas? We'd love to include it in our Christmas giveaways! Also little Bit..aka..Avelyn spent hours watching that last whale 🐋 Vlog Thank you for always making her so happy! All 4 of you.. and the Pup..she loves seeing her w the boys too 🥰 Sharing this at Health and Wellness today to promote your BlackFriday ! 🥰🥰😍💕
Thank you SO much! Yes, it should be out soon!
I think the name is throwing me off when you say protein sparing modified fast you’re not meaning sparing protein?
I didn't coin the term and personally prefer to call them "pure protein" days ;)
That makes more sense 😂
what is the maximum per week of PSMF?
No more than 3 PSMF days per week for accelerating weight loss. Follow your other keto weight loss macros the other days. And if you are doing 3 PSMF days per week, it is good to add a day of maintenance macros (400-600 calories in added healthy fats, not carbs) once every week or two to keep the metabolism guessing. My book The Ultimate Fat Loss Cookbook explains everything in great details, offers tons of delicious PSMF recipes and has meal plans: keto-adapted.com/product/the-ultimate-fat-loss-cookbook/
I want to get off blood pressure medication 💕
I would be happy to help, I would recommend a health assessment: keto-adapted.com/product/assessment-form/ :)
What about tuna,shrimp,?
Those are great options!
What is the recipe for the easiest protein sparing bread?
On my blog: mariamindbodyhealth.com/the-easiest-protein-sparing-bread/
I have been on the carnivore diet, eating BBB & E lost 13 pounds and now I stalled and it’s been almost 2 months… Gotta do something different or else!!! I have 30 more pounds to lose! Please give me an idea on what to do
BBB&E is often too high fat to sustain consistent weight loss. Get your macros right and be sure to track. You can do that here for free (PLEASE read the notes at the top of the calculator regarding height, age, protein requirements and body fat % and adjust accordingly until you are within target range) mariamindbodyhealth.com/calculator/
I usually do long fasting day for the reason that I am a diabetic I do not like high sugar spikes and I eat protein salads and green vegetables but I only eat one meal a day I hope that's does not get me sick. cuz it does fill me up but I don't eat like breakfast or lunch at all. and then I eat at 4:00 because if I eat later than that my sugar goes really high even if I eat protein and salads I think I messed up my metabolic system. And thank God I don't need any medication. Although they wanted me to take metformin and I said no way I changed my eating habits took all carbs away from my diet and I dance everyday pretty much that's my exercise and I check my blood with the meter to make sure my sugar is not too high but that's what I do.
I would make sure you are getting in protein macros, as far as your other comment about nuts helping with digestion, I think you would be better off taking a digestive enzyme. :)
Where is the calculator so I can figure out my macros!!?? Thanks
Right here: mariamindbodyhealth.com/calculator/ :)
For sweetener, what about erythritol?
I would stick to stevia glycerine on PSMF. Or monk fruit.
Tried new calculator n to my surprise reg keto aettings i came up with 110f 116pr ...ummm..leery cause ive always been told never eat more pr than fats???...ive tried carnivor for 6wks and gained vs keto(never over 20g Totalcarbs)i can eat sooooo much protien n not get full. 3yrs keto this coming april so very fatadapt . Thoughts. ?
You may have entered your LEAN body mass wrong. AND remember that fat is a LEVER. If you want to lose weight, go lower on the fat.:)
My daughter is allergic to dairy. (not just lactose intolerent). She loves the taste of butter. Right now, we use the Smart Balance, which, of course, is vegetable oils. But now I just watched your video on bad oils and how dangerous they are, so can you suggest something we can use instead?
I would try this. :)
amzn.to/3vlds7q
30 grams of fat is 6 teaspoons.
How about for someone who has no gallbladder , hashimotos & hypothyroidism?
PSMF is great for someone without a gallbladder and for those with thyroid issues. :)
@@MariaEmmerich thanks !
@@MariaEmmerich my sister and I just order your keto cleanse book. This is good to do without a gallbladder and thyroid issues ? Thanks in advance for your time 😘
What do you need to do so as not to gain the weight back in case you start eating more carbs
To watch your macros. Here is my calculator: mariamindbodyhealth.com/calculator/ :)
Wow so confusing, so much info, one keto lady says to eat 150-200g of fat and 60g of protein for lady, another says fasting is good but according to cycle
I have been working with clients and do keto for over 20 years. Everything we teach is rooted in science. 💖💖💖💖💖💖
@@MariaEmmerich thank you !!!
I calculated my PSMF macros using the assistance of the helpful calculator on your website. I only eat lean red meat and eggs on my PSMF days, though use whole eggs. Is that okay as long as my fat intake is below 30 grams? I heard you mention to eat only egg whites, though I so love whole eggs! Thank you.
It depends on your goals.... if you want to maximize your fat loss, I would skip some of the yolks and save them for a delicious sauce in the future. You can freeze yolks.
@@MariaEmmerich Thank you for your insight with this. As I write I'm experimenting with an egg free (lean meat only) PSMF day to see if I shed a bit more weight than when I included the whole eggs. Tweaking this little bit might be just what is required to shed the stubborn 2 kg that keeps me just a bit above my ideal weight.
The verdict is in! Eliminating eggs and eating only lean meat for my PSMF day made all the difference! I wasn't at all hungry (as good as the eggs taste, they don't fill me up like equal calories of red meat), I felt and slept better. Shed a pound so am happy.
Hi Maria, i have your protein sparing cookbooks. What is the best way of tracking for these recipes? Written down on paper what a serving gives me or plug the whole recipe into my fitness pal? Im trying not to get overwhelmed with tracking.
Also, i have perfect aminos protein powder on hand. Can this be used to help with my protein goal? Its 2 calories per serving and is high absorption at 30 grams protein per scoop.
Thanks Doll!
We suggest cronometer app :)
I do not recommend that product, and you should always prioritize chewing your food to meet your protein requirements. So choose lean chicken breast, seafood, lean beef, etc over protein shakes. It registers leptin for better satiety and is a more complete protein source :)
What do you recommend exercise on PSMF days?
Walking, yoga, easy bike ride.
What changes should I make if I don't have a gallbladder?
Here you go: mariamindbodyhealth.com/ketogenic-diets-for-gallbladder-health/
I had my gall bladder removed in April. I began eating keto and carnivore with no digestive issues less than 6 weeks later. I used bile salts initially but I find I don't really need them now.
I bought the ebook PSMF, looks awesome, I see French toast but I can’t find the French toast porridge, what page is it on? Thanks!
Thank you, but the French Toast Porridge is in this one: keto-adapted.com/product/protein-sparing-modified-fast-cookbook/
Hi Maria ~ is it possible to use lemon extract in the pudding to make more of a lemon meringue flavor? Or any other optional flavors for that matter. Thank you for all you do. Because of you and Craig I am dowm 3 lbs and have been on keto for 4 years and basically stalled. I also do bodybuilding training and teach spin. Nothing helped until I incorporate the PSMF a couple times a week.
Awesome, so glad you are liking the PSMF!!! Yes you can, there are many ways to change it up, enjoy! :)
Can we do with this with restaurant food?
It would be challenging to do PSMF with restaurant food. Most places will be fried in oil, etc.
Question in regards to artificial sweetness.... crystal light for drinking? Ok for weight loss?
Crystal Light contains ingredients that do not promote health or healing. We do not use or recommend it. Try this instead: mariamindbodyhealth.com/lmnt-electrolytes-2/
How do I start?
We have many great nutrition packages and ebooks here:
keto-adapted.com/shop/
I cant go below 50g fat a day. I choose chicken, mushrooms, zucchini, nonfat yogurt with protein whey (no sugar added)....but i cant go without my butter or olive oil. :(
50 grams for regular Keto are fine but are you meeting your protein macro? 😊
I am just starting keto should I start this from the beginning or after I have done keto awhile?
Either is ok, but it will be easier to do PSMF days once keto adapted.
Is there a psmf food list to choose from?
I have that information in this new book: keto-adapted.com/product/the-art-of-fat-loss/
Thank you!
hi maria can we use carton almond milk w 0 sugar on psmf?
That is fine.
Thanks for all the info. I been on keto 3 years but stopped loosing. I have 60 lbs to go. Would love to try PSMF but I live in Canada and it's really difficult to find the egg white protein powder that doesn't break the bank. Can whey protein be used instead?
No whey is not a good option, it spikes blood sugar and is inflammatory. :)
@@MariaEmmerich Ok thanks for replying. I ended up finding a good deal at Lucky Vitamins. Gonna watch some of your videos to get me started 🙂
hello can we use sucralose that are in drinks for psmf?like the sparkling pezh ice drink
I am not a fan of artificial sweeteners like sucralose. It is hard on the thyroid. Here are my favorites:
mariamindbodyhealth.com/guide-to-natural-sweeteners/
Do you have recipes for those who need to avoid eggs.
Yes I do! My book Easy Dairy Free Ketogenic Recipes: amzn.to/2JV3gaJ has egg free recipes. I also have a subscription site that has all my recipes and you can choose egg free to find all that I have: keto-adapted.com/subscriptions/ :)
Hi Maria! So I was able to figure out my day tomorrow so I consume approx 70gr protein, 34fat and 5gr carb...my plan is 3 egg white/sardine/panela cheese omelette, then smoked salmon sprinkled with dill and lime juice, then two slices of organic ham with another oz of panela mixed with boiled chicken bits. Now, I got my gram targets as you suggest but not all my meats are lean such as the salmon...is that ok anyway bcs I still meet the grams?
Also...I have been doing keto for a month...I’m finally starting to understand it...but there are is so much misinfo out there. I never thought I would want to do this long term, I thought it was unhealthy, but I have never been able to last more than a few days without sugar, I was always thinking about food...this is changing how I think about food (or how I just don’t!) and I want to maybe switch to this long term BUT in a healthy way. Which one of your books do you recommend for me to start? I still need to lose about 35 pounds, get my reflux under control. I no longer have issues with energy! I do have constipation since keto (I can’t imagine giving up cheese and cream though? Almond flour?). The rest is just watching for rheumatoid arthritis and heart issues as they run in the family.
That sounds like very low protein. I would use this for your macros here: mariamindbodyhealth.com/calculator/.
What do you eat if you are shy on your protein and good on the fat & carb macro's on PSMF days? What would be a food option?
My PSMF bread or Angel food cake would be a great option. :)
I have staled for past year. Exactly same as last year. What do you suggest
Hi!
Most people do keto wrong. I have AMAZING success with all of my clients who do what I tell them to do!
You would LOVE my support site where I hold weekly Sunday meetings to teach you my tips and tricks, keep you motivated and on track and I have exclusive recipes, videos, I help you make perfected meal plans and grocery lists! Check it out here: keto-adapted.com/school/
The VIP package is awesome! Everyone has great success!
OR I also do phone consults which would give you personal supplement recommendations: keto-adapted.com/product-category/services/
I look forward to helping!
Or for supplements only I highly suggest doing a personal health assessment: mariamindbodyhealth.com/supplement-plans/ I look forward to helping!
Thank you. What is the proper method for implementing a PSMF?
I would do it 2 days a week, preferably not 2 days in a row:)
I just made the PSMF pizza crust and omg it was a game changer. I try to PSMF 3/7 days a week but also do OMAD.. I find it hard to hit my protein goals on my PSMF days when I am only eating one meal.. any advise?
You should not be doing PSMF more than 3 days a week. It is more important to meet your protein macro than to eat OMAD. I would focus on getting in your protein, adding back in regular keto days days and doing 1-3 PSMF days meeting the macros needed. 😊
How can I order the pure protein cookbook and simultaneously have it printed?
When you order here you just download them upload it to the link included in the email. :)
keto-adapted.com/product-category/ebooks/
@@MariaEmmerich I don’t have access to a computer only I Phone
I tried to buy the book „Pure Protein „ and have it printed right away but I can’t download it
Just email support here: support@keto-adapted.com
Oh no, I don’t like ebook cookbooks😩. Bummer but I understand why you are doing it.
You can have the eBooks printed. :)
What are you thoughts on having excessive hunger not too long eating 40% protein meals to satiety
I would get your macros here: mariamindbodyhealth.com/calculator/. Percentages will not give you enough. Make sure you read notes at the top of the calculator to be sure you protein macros are correct. Protein is your only macro goal, fat is a lever and needs to be lower for weight loss, carbs at or below 20 grams. :)
Can you put a small dollop of butter on your steak or chicken breast on these days for flavor?
No that is adding fat. 💖
What do you recommend for vegetarians (eat only eggs)? Protein shakes?
Eating LOTS and LOTS of eggs. Like a dozen or more a day. Only healthy way to get enough complete protein.
What would the AVERAGE amount of protein a day on regular keto days?
There is no average, you need to find your macro needs. We have a calculator here: mariamindbodyhealth.com/calculator/ 😊
@@MariaEmmerich yes I Measured and figured them my protein is around 109 which seems a little low and then 120 for the protein sparing diet and my carbs for both say 10 is that sound right 10 for even regular keto?
Is this good for someone who has hashimoto?
Yes, we have helped many clients reverse it. :)
Ok, please help how do you measure a pc of chicken, 50 grams on the scale then decide buy 3 is that your protein in real numbers 16 or ? I need this answer and I’m sure several others do as well I keep hearing it. Thanks and enjoy you holidays.val
You can find macros for any food here:
cronometer.com/
Hello and thank you for your response. when I read this and it shows me energy protein summary(58%) 133.4 g fat (40%)
The then it shows maco targets proteins96% carbs fat43.8
Ok then I use your calculator,you give me my numbers what numbers above do I focus on ,I’ve on watched the circle but that’s not good enough any more.please help I just don’t understand it. Have a great evening.
You want to track all food and make them match the macros you get here:
mariamindbodyhealth.com/calculator/
THANK YOU ,I seen something today on there I guess I missed so many times I think I understand it know thank you. Also I want to say I just read all the message bellow very interesting and helpful again thank you for your time and you husband. You have a safe a wonderful holiday.
other than coconut milk what other non dairy milks do you recommend?
Almond, cashew, macadamia. :)
Do I weigh my protein to get correct grams per day Before or After cooking? 😊
Before cooking. :)
@@MariaEmmerich Thank you!
I exercise probably 4-5 times a week and I'm currently doing carnivore. I'm hoping to break a stall and I always workout fasted. Can I continue to exercise while doing the PMSF?
You can yes, you may have to take it down on the intensity. 😊
@@MariaEmmerich I have a follow up question if I may. If I exercise, and I'm trying to stay around 840 calories....my fitness tracker will tell me that because I exercised, I can now eat say, 200 more calories for the day. If I don't, I'll be at net 640 calories. Should I eat more to be at the correct net amount of calories? So confusing! Thank you for your reply!
Where does calcium come from on a dairy free diet?
Most people get plenty of calcium without dairy. Almond, broccoli, kale, sesame seeds, sardines, salmon, , shrimp, eggs, liver, etc. Shrimp have as much calcium per 100 grams as cottage cheese. :)
@@MariaEmmerich
Thanks for the reply!!
Will your protein sparing cookbook be in a hard copy soon? Are all your cookbooks dairy and nut free?
No this book will only be a Ebook. You are welcome to print it. 😊
Will I still get beenfits is my fat is 50g protein 95 and 5 g carb...170 lbs
You need to be at 30-40 grams fat on your PSMF days, and your protein will likely be higher. You can find your macros here: mariamindbodyhealth.com/calculator/ :)
I use ur macro calculator and my fitness pal. Do I gave tochange my macros for PSMF days
My calculator does PSMF macros too. Your protein will be higher and fat lower. :)
Can we have shirataki noodles on PSMF days?
We prefer Zoodles. :)
Is there a way to get this in book form not just as an ebook?
Not until the end of the year. :)
I have a burning question. Do I need to go off keto lifestyle every 3 months, for a month to so I don't become Glucose intolerant? 🤔 Would appreciate your input
No, if you are adding in PSMF days 1-3 a week, then have 1 overfeeding day every couple weeks. Basically following maintenance macros from the calculator: mariamindbodyhealth.com/calculator/ :)
I gained on carnivore 😢
What were your macros? Most people that gain on carnivore are eating too much fat🙏
Is it possible to do this with a liquid drink
We do not recommend drinking your calories. Satiety comes from chewing. You also get more nutrients form chewing your food rather than drinking it. :)
I've been trying to find the information , but so far haven't, so...
In this, if I stop eating at 6pm and only eating 2x a day. Do I divide the macros between the two meals? Or what happens if I only eat one meal?
Make sure you have correct macros like form here: mariamindbodyhealth.com/calculator/ Then read notes at top to confirm protein macro, protein is your only macro goal. As long as you meet your protein and minimum of 30-40 grams of fat a day you can eat 1-3 times a day. :)
hi can I eat eggs on non psmf days?like I have 3 psmf days in a week n I jus wondered if I should stop eating whole eggs on the other days or not
Yes, eggs are fine on non-PSMF days. :)
@@MariaEmmerich thank you so much,I wanted to lose the most amout of fat possible by psmf,do you have any recommendations?I'm not fat,I'm 170 cm and 56 kg,I just want to lower my body fat percentage and get kinda skinny,should I do it everyday or it's enough for 3 days a week?Just wanted to know if anything gonna be helpful to make me lose more body fat
and one more question,can I have olive oil on psmf or any kinds of oils?
To get to 30g fat in the day, you can't really add any fats or oils. Just get the fat that comes with the proteins. Get your macros here:
mariamindbodyhealth.com/calculator/
Is this live
No.
OK 2 comments, can you point me to a place where I can get info to start PMSF, and I also suffer from major hair loss - I have tried to increased protein, am taking a multivitamin, bioten and magnesium. Any suggestions - thanks so much!
I would recommend my eBook The Art of Fat Loss keto-adapted.com/product/the-art-of-fat-loss/, you must meet your protein macro. Find your macros here: mariamindbodyhealth.com/keto-calculator/ Say to body fat and do measurements, read top to confirm your protein macro. Protein is your only macro goal, fat is a lever and needs to be lower for weight loss. Minimum required is 30-40 grams. Carbs at or below 20 grams. If you are not getting in your protein you will lose hair and lose muscle. :)
How do your 2 pmsf books differ? Where does carnivore diet fit in?
The difference between PSMF and Carnivore is basically fat grams. The newest PSMF The Art of Fat Loss is the most popular. 😊
@@MariaEmmerich thank you!
When doing PSFM. For the fat is butter fine?
You want to stay at 30-40 grams a day, butter is ok, but generally you will find the fat in your meat. :)
Just found you channel so I subscribed and liked this video. You mentioned to do PSMF a few days a week on the other days you said to eat regularly Keto but observe your macros so do you still limit your eating window? If so, what do you recommend?
It is more important to meet your protein macros than to focus on doing IF. :)
I’m still confused on this. I get the raise your protein and reduce fat but do you still eat say two meals a day or is this also about calorie reduction? I’m eating carnivore, do you have to eat carbs to do this type of fasting?
You are reducing fat and carbs and increasing protein. You can do 1-3 meals to make sure you get in your protein. :)
Thank you Maria,I have a question, how much iodine do I need to take ,I'm on synthetic now .I need a dr to give me a prescription for it & they will not.i want to buy 1 or 2 books I'm not sure of the ones I need most.
You are so helpful for women.Yes my hair is straight & dry...........what can I do?
For help with supplements I suggest doing a health assessment: keto-adapted.com/product/assessment-form/ Our book Keto is great for getting started and understanding this lifestyle.
amzn.to/2OkqIBE
If you want to dive right in with recipes and meal plans, our Cleanse book is great!
amzn.to/2JVi8WE :)
Would psmf work even if I don’t eat keto?
It will be harder to do if you aren't keto, but yes, it will work to some degree. It works better when you are already keto adapted and efficient at burning fat as your primary fuel. :)
Hi Maria, is there an issue with developing biotin deficiency with consuming large quant iris of egg white and egg protein? Do we need to supplement if using a lot of egg protein on PSMF?
Nope, that is only an issue with uncooked egg whites. Not an issue with cooked. :)
what do you mean by Pure Stevia? Thank You!
Making sure that on the label it is just stevia. Some are adding maltodextrin. :)
@@MariaEmmerich ok...so what are they saying that we wouldn't think it is? Thank you!
@@MariaEmmerich Thank you!
Is keto safe or recommended for ppl that live with a transplanted kidney? 🙁🤗
Yes it is