This diet relies heavily on a high protein intake and helps many girls lose weight in a healthy way while keeping muscle mass, and recently it has become one of the most popular diets worldwide, but it is still under a lot of study. Let's get to know it together.
How to lose weight through PSMF diet?
This diet gives fast results but limits carbs and fats. It started in the 70s and was made for those with serious overweight issues. But you have to do it with a doctor's supervision because two energy sources are missing in it. The diet limits you to very few calories.
How is this diet fast?
This diet is split into two parts:
First part: The intense phase
Second part: The refeeding phase
The intense phase can last about 6 months, And your daily calories in this phase don't exceed 800 caloriesTake 0.7 grams per kilo of your weight, relying mostly on protein-rich food. So prepare a big amount of chicken breasts, fish, eggs, low-fat cheese, and tofu.
Added and saturated fats are completely banned, like oils and salad dressings. You stick to very limited carbs, less than 20 grams only. During the refeeding phase, carbs and fats increase gradually. This phase can last 8 weeks, and by the end of the second month, carbs reach 90 grams daily.
You should use multivitamins to protect against malnutrition diseases caused by low daily calorie intake. These vitamins include potassium, calcium, magnesium, and sodium.
Is the diet effective for weight loss?
Studies confirm the PMSF diet helps very fast weight loss, because of its low calorie count, And it should be done under doctor supervision who always monitors you to avoid side effects. But studies don’t confirm if you’ll gain weight again after returning to a normal diet. So you must follow up with the doctor after finishing the diet to avoid going back to your old weight.
Benefits of the diet PSMF:
Not all the benefits of the PSMF diet are about losing weight quickly. It also has many other benefits, which we'll cover next.
First benefit: Lowering bad cholesterol in the body
Studies confirmed that following the PSMF diet helps lower bad cholesterol by up to 20%, which is very good in a short time and great for your overall health.
Second benefit: Helps reduce blood sugar levels
This diet helps lower blood sugar because foods high in protein don’t spike sugar much, and eating fewer carbs means no sudden sugar spikes in the blood.
Third benefit: Regulates blood pressure
Cutting calories helps the heart work better. This helps control blood pressure and boosts blood flow in the body.
Fourth benefit: It may improve metabolism.
Limiting calorie intake can help improve metabolism, so you lose more weight than with any other diet, and it lowers the risk of diseases like stroke and heart disease.
Negative effects of the PMSF diet:
You can avoid most side effects by following up with a doctor. So let's know the side effects to understand how to avoid them and notice if any symptoms appear while on this diet.
1- Because of cutting calories, the body loses many nutrients, so we try to keep taking multivitamins.
2- This diet is not suitable for older people, nursing mothers, or pregnant women.
3- People with gallbladder problems shouldn’t do this diet, as cutting calories might make their symptoms worse.
4- It might cause energy loss because of low carbs and fats, which are the body's energy sources.
What to eat on this diet:
Most protein-rich foods like poultry, fish, red meat, and eggs. You can also have leafy greens and non-starchy veggies:
1- Poultry: skinless chicken breasts, duck, goose, turkey.
2- Meats: lean ground beef, red meat.
3- Seafood: catfish, halibut, cod.
4- Non-starchy veggies: broccoli, arugula, cabbage, celery, tomatoes, onions.
5- Dairy: low-fat cheese (cottage cheese), skimmed yogurt, egg whites.
6- Tofu.
Foods to avoid:
This is a strict plan with lots of forbidden items, so you should know them well, they are:
1- Fruits: apples, berries, oranges, melon, pears, peaches.
2- Starchy veggies: potatoes, corn, peas, white carrots.
3- Grains: rice, quinoa, oats, barley.
4- Legumes: black beans, lentils, chickpeas, peanuts.
5- Processed foods: ready meals, potato chips, fast food, ready-made sweets.
6- Sweetened drinks: juice, sweet tea, sports drinks, soda.
7- Sugars and sweeteners: honey and molasses, table sugar, high fructose corn syrup.
8- Fats and oils: olive oil, vegetable ghee, coconut oil, salad dressings.
5-day eating plan:
Sunday:
Breakfast: eggs with spinach and tomatoes.
Lunch: grilled cod with steamed broccoli.
Dinner: turkey breast with roasted cabbage.
Monday:
Breakfast: tofu with onion, garlic, and pepper.
Lunch: oven-roasted chicken with a side salad (no dressing).
Dinner: grilled meat slices with roasted asparagus.
Tuesday:
Breakfast: egg whites with zucchini, tomatoes, and garlic.
Lunch: baked catfish with boiled cabbage.
Dinner: lettuce wraps with beef, mushrooms, garlic, ginger, and green onions.
Wednesday:
Breakfast: Low-fat cheese with cinnamon.
Lunch: Low-carb turkey meatballs with zucchini noodles.
Dinner: Grilled lemon garlic chicken with a side salad (no dressing)
Thursday:
Breakfast: Boiled eggs with salt and pepper.
Lunch: Tofu bread with steamed green beans
Dinner Grilled steak with oven-roasted eggplant
