Protein Sparing Modified Fast Diet

This diet is as close to a dietary "hack", as you can get, while still remaining a legitimate protocol. This challenge is a great way to speed up some body fat burning after the holidays. It uses two advantages to achieve this:

• The Metabolic Advantage - The thermic effect (thermogenesis) of protein metabolism increases basal metabolic rate. Since protein is not used for fat storage, you are not ramping up your metabolism to increase your fat mass, but rather to burn excess fuel instead.
• The Satiety Advantage - Protein is the macronutrient of satiety. According to the 'Protein Leverage Hypothesis', the body will continue demanding its nutrient requirements, for the day, until it obtains them. This causes increased hunger and the consumption of excess energy, in order to try and meet those requirements. By consuming protein rich, nutrient dense foods, this effect is halted.

This diet is so successful that it is usually used in a bariatric setting. It has been proven to be highly effective for losing a lot of weight rapidly, getting patients ready for their surgery and giving them an advantage afterwards. The Cleveland Clinic has been using this protocol to treat intractable obesity, with long term success.

OVERVIEW:

• This protocol reduces dietary carbohydrates and fats, to very low levels, while maintaining adequate protein intake. This starves the body of dietary glucose and fat (the energy macronutrients), forcing it to have to retrieve fuel from storage.
• Because there is no dietary carbohydrate, which disrupts glucose regulation, both bolus and basal insulin levels lower. Since, there is no dietary fat to store, basal insulin levels lower even further. This means lower insulin, around the clock, allowing the retrieval of stored energy. Now insulin is forced to only preserve and build lean muscle mass and not store fat or build more fat mass.
• The body spares dietary protein and does not use it for fuel or for body fat, because it makes alternative fuel through gluconeogenesis and the retrieval of stored body fat. As long as the body detects that there is little energy coming in, it is forced to provide for itself from its stores. 
• Protein intake prevents loss of lean muscle mass and extreme metabolic slow down, as protein intake signals to the body that there is no "starvation" occurring. This gives you a leptin advantage.
• Because of the diets macronutrient composition, the caloric deficit on your plate, is retrieved from excess energy storage, further increasing metabolic rate and burning of body fat. This means you are "eating" a surplus of calories but not from your plate, from your body fat.
• This diet is primarily used for weight loss, but it also helps with blood glucose regulation, lowering of insulin levels and building of lean muscle mass.
• This diet is only safe if you have a lot of weight to lose, 50 lbs. or more. It is not a proper, long term, nutritional protocol, except in a clinical setting. Remember fats are needed for proper distribution of vitamins, metabolic signaling and building of cells, so you can't restrict it to very low levels permanently. Good thing you already have plenty of excess body fat, so you have little to worry about until you reach your goals.
• This diet can be followed safely, if it is stopped before the person's fat reserves run too low. As long as you are still overweight/obese, you aren't at risk for this.
• This diet is not recommended for people who are already lean, unless they are using it as a temporary protocol for heavy weight training. As a weight loss protocol, it is meant to be beneficial for those who are overweight or obese. The more fat you have to lose, the more beneficial it will be and the less side effects.

RULES:

• Adequate daily protein can range from 1.2 - 1.5 grams per kilogram of ideal body weight. All protein must come from lean meats.
• Do not add fat to meals. Dietary fat is limited to only what comes with lean protein. You should aim for no more than 10% dietary fat or 0.4 grams per kilogram of lean body mass.
• Carbohydrate is restricted to less than 20 - 50 grams a day. All carbohydrates must come from leafy greens only. Remember, there is no minimum requirement for carbohydrate intake.
• Stay properly hydrated. At least 1.5 liters of water every day, more if you are highly active and/or in high temperatures.
• Traditionally, you must keep calories between 600 - 1000 a day. The more body fat you have to lose, the more you can keep to the low end of this recommendation. You can also tweak this a little, if you want, and instead of counting calories, limit your meals to only two a day.
• A fasting regimen is not required for this diet. The diet is already low in calories and doesn't require further restriction.

KEEP IN MIND:

• Protein consumption must be tracked and remain adequate, as the low calories from the diet can slow down metabolism if the diet is not sufficiently nutrient dense.
• Only high quality, whole, lean animal protein should be eaten. (Fresh meat, fish, poultry or egg whites) No bars and/or processed meats. No plant protein, in any form.
• If you want dairy it has to be fat free, but watch the carbohydrates.
• If you are concerned about not being able to acquire enough nutrients, you can include a good quality vitamin and mineral supplement.
• If you are concerned about not being able to acquire enough protein, you can include a good quality whey protein supplement, but you must make sure that it does not contain added carbohydrates.
• Avoid alcohol. If this diet is combined with alcohol it can cause very low drops in blood glucose levels.
• As with all carbohydrate restricted diets, keep electrolytes in mind and supplement accordingly. At least 5 grams of table salt, every day. A recommended electrolyte guide can be found here.
• If you are a type II diabetic, on medications, do not start this protocol without first discussing it with your healthcare professional, as combining this diet, alongside glucose lowering medications, can cause dangerously low blood glucose.

SAMPLE MEALS:

• Breakfast - Egg white omelet with mushrooms and/or bell peppers.
• Lunch - Skinless chicken breast and green salad. No dressing, except for vinegar.

SAMPLE LEAN PROTEINS:

• Very lean protein: Wild game, cod, flounder, shrimp, clams, non-fat cottage cheese, egg whites.
• Lean protein: Salmon, tuna, skinless chicken or turkey, liver, kidney, fat free cheese.
• Moderate fat protein: Lean ground beef, ground chicken or turkey, pork tenderloin, lean lamb cuts, low fat cheese, whole eggs.

MORE INFORMATION:

To learn more about protein modified fasts, visit Optimizing Nutrition PSMF.