Protein Fast

Contraindications include recent myocardial infarction, angina, significant arrhythmia, decompensated congestive heart failure, cerebrovascular insufficiency or recent stroke, end-stage renal disease, liver failure, malignancy, major psychiatric illness, pregnancy or lactation, and wasting disorders. It is also not recommended for patients under age 16 or over age 65.

Protein is what DNA codes for.

Protein building is at the foundation of life.

Fat is also extremely important.

That's why we carry 5-50% of our body weight in FAT, just in case.

We have an INTERNAL storage mechanism for just in case.

Some of us have broken the hormonal regulation mechanisms around this and we store, and store, and store energy with little ability to liberate that energy. Hormones like leptin and insulin drive storage and hunger signals. When the signals are off willpower becomes a whole new ball game.

You get the protein you need to hold onto and rebuild muscle.

You also have enough protein to make new glucose (gluco-neo-genesis) without breaking down much muscle. Excess protein is excreted primarily in the urine.

Good question. Protein is a poor energy source. We want to use it as structure and maybe to make a little glucose. It's not easy to make it all the way through to fat. Protein rarely becomes fat.

1. SUGAR - Liver and muscle glycogen stores. We have about 500g of glucose stored in the body. It's not important for the body to consume a lot of glucose because we can make it ourselves and we don't need much of it. If we needed a lot more of it we would store more of it. 100g in the liver. 400g in the muscles. How quickly you go through these stores depends on how fat adapted you are and how active you are/stressed.

2. FAT - we're all carrying around at least 3kg of fat which has more than twice as many calories per gram compared to carbs. This tells us something about what the most important fuel source is. In fact, carbohydrate is also mostly converted to fat to be stored because we have such low storage capacity for carbohydrates.

So during the PROTEIN FAST, you're going to be using a very similar amount of fats and carbs as usual.  The difference is you'll be using what's INSIDE the body rather than what you ATE.

This is what gets you shredded.

So you're still using the same amount of carbohydrates and fat each day but you're using what's in your body and making new carbs from the fats and proteins.

You're not starving on this type of fast. You're actually going to be getting a tonne of B-vitamins, minerals as well as amino acids so you're not depleting the body in the same way as a traditional fast.

This allows us to go for longer and get better results and the tendency to binge eat post-fast is lower.

Beginners can build muscle on this diet because the body is very responsive and under-developed in terms of muscle mass. The body is looking to increase. As the genetic potential is approached or passed the tendency of the body is to drop muscle whenever ideal circumstances aren't there.

Red meat - Beef, kangaroo, deer, elk, bison, etc.

These are some of the lean cuts.

Optional low-carb vegetables - go easy on these.

Use this calculator - height, weight, waist size.

https://www.psmfdiet.com/psmfcalculator/

My personal allowance based on current statistics is for 340g protein/day (Keegan, at the time of writing).

This means around 1.8kg of lean meat to hit my 1600 cals for the day.

If you know anything about food quantities you can see that this is a lot of meat.

If you have higher body fat you will be allocated less protein.

Level Zero -> 30% - 40% - Meat Feast every 5% or 3kg

Level One -> 20% - 30% - Feast day every 3% or 2kg

Level Two -> 10% - 20% - Feast day every 2% or 1.5kg

Level Three -> <10% - Feast day every 1% or 1kg

If you're struggling, do a maintenance day otherwise we want to do 6 consecutive days or until a STEP has been reached for your level.

eg, if you're 32% body fat then you need to drop 3kg of scale weight to have a maintenance weight. Then you would resume the protein-sparing diet.

1. Feast Day - 1 hit your maintenance calories from the same calculator. Mine is 2770 cals

2. Fat Fast - 1000 cals / day

Egg yolks.

Butter

Heavy Cream

Fatty Meat

More food ideas here.