{"id":25194,"date":"2021-07-26T22:11:42","date_gmt":"2021-07-26T22:11:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25194"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"protein-sparing-modified-fast","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/","title":{"rendered":"Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#What_Does_Protein_Sparing_Mean\" >What Does Protein Sparing Mean?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#How_To_Properly_Do_A_Protein_Sparing_Modified_Fast\" >How To Properly Do A Protein Sparing Modified Fast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#Benefits_Of_The_Protein_Sparing_Modified_Fast_Diet\" >Benefits Of The Protein Sparing Modified Fast Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#Improved_Blood_Sugar_Control\" >Improved Blood Sugar Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#Promotes_Healthy_Thyroid_Levels\" >Promotes Healthy Thyroid Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#Minimizes_Hunger_Pangs\" >Minimizes Hunger Pangs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#Decreased_Cholesterol_Levels\" >Decreased Cholesterol Levels<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#Potential_Risks_Of_The_Protein_Sparing_Modifies_Fast_Diet\" >Potential Risks Of The Protein Sparing Modifies Fast Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#The_Protein_Sparing_Modified_Fast_Food_List\" >The Protein Sparing Modified Fast Food List<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p>Recently, the protein-sparing modified fast has gained widespread popularity among dieters. However, very little evidence-based information is available on this diet, and most of the diets described are variations of each other.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p>The popularity of this diet is attributable to the significant amount of weight that can be lost during a short period of time. While the protein-sparing modified fast (PSMF) can help reach short-term weight loss goals, it&#8217;s highly restrictive and very low in calories. Thus, it carries a risk of nutritional deficiencies and weight regain (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\">6<\/a>).<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_Protein_Sparing_Mean\"><\/span><strong>What Does Protein Sparing Mean?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The term &#8220;sparing <a href=\"https:\/\/betterme.world\/articles\/fruits-with-protein\/\">protein<\/a>&#8221; does not necessarily mean that protein is better than other macronutrients; it refers to the diet\u2019s main goal, which is to maintain muscle mass while losing fat.<\/span><\/p>\n<p>In addition, to spare protein means that the diet provides adequate levels of essential amino acids to not impair the body&#8217;s ability to rebuild muscles and connective tissue (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\">6<\/a>).<\/p>\n<p><span style=\"font-weight: 400;\">A &#8220;modified&#8221; fast refers to a diet that is modified from other fad diets. This type of nutritional plan goes beyond simple caloric restriction <a href=\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\">for weight loss<\/a>; it focuses on the quality and timing of food intake instead.<\/span><\/p>\n<p>The principles of this diet are simple; calories are restricted so that your body uses mostly fats as fuel instead of burning muscle tissues, which can be used even when fasting or not eating enough calories from protein.<\/p>\n<p>The protein-sparing modified fast allows just enough protein and carbohydrates to provide energy for normal daily activities but the rest should come from dietary fats and protein foods such as lean meat, poultry, eggs and seafood like fish. Since this diet is not complete, people should also take food supplements to prevent nutritional deficiencies.<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/when-to-eat-protein\/\">When To Eat Protein: Answering The Most Commonly Asked Questions About Protein Consumption<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\"><img decoding=\"async\" class=\"aligncenter wp-image-29359 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-5-1024x576.jpg\" alt=\"protein sparing modified fast\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Properly_Do_A_Protein_Sparing_Modified_Fast\"><\/span><strong>How To Properly Do A Protein Sparing Modified Fast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A protein-sparing modified fast is a high-protein calorie-restricted diet combining several nutritional approaches including <a href=\"https:\/\/betterme.world\/articles\/are-protein-shakes-good-for-weight-loss\/\">intermittent fasting<\/a>, low-glycemic eating, and ketogenic eating.<\/span><\/p>\n<p>The modified fast is designed to provide both the benefits of fasting and eating one&#8217;s favorite foods. A protein-sparing modified fast doesn&#8217;t necessarily eliminate carbohydrates entirely, but it does limit them substantially.<\/p>\n<p>This semi-starvation approach promotes rapid fat loss while maintaining lean muscle tissue through increased secretion of growth hormone (GH). Even though many people believe that GH makes one &#8220;bulky&#8221; or causes unwanted body fat increase, research proves otherwise. GH actually spares fat stores by accelerating gluconeogenesis, a procedure that turns non-carbohydrate food sources into glucose to meet the needs of thyroids and other endocrine glands. As it is impossible to avoid gluconeogenesis while following this diet, there will be no decrease in muscle mass (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6747308\/\">7<\/a>).<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\"><img decoding=\"async\" class=\"aligncenter wp-image-38969 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5502-1024x576.png\" alt=\"protein sparing modified fast\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5502.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5502-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5502.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5502.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>To ensure safe and effective weight loss using protein-sparing modified fast, one should eat moderately every day and create 12-14 hour daily fasting periods (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6747308\/\">7<\/a>).<\/p>\n<p><span style=\"font-weight: 400;\">Although meals containing proteins are eaten regularly throughout the day, their amounts are restricted so that patients consume just enough calories to <a href=\"https:\/\/betterme.world\/articles\/homemade-protein-shake-for-weight-gain\/\">maintain substantial weight loss<\/a> without feeling hungry during fasting hours.<\/span><\/p>\n<p>Importantly, the protein-sparing modified fast should be implemented under professional guidance, especially for women and girls who want to lose additional body fat without experiencing related health disorders. The dieter is examined regularly to ensure that they lose only adipose (fat) tissue while preserving lean muscle mass and overall health.<\/p>\n<p>One of the most critical aspects of this protocol is that all food must be eaten in small amounts throughout the day, thus making it impossible to overeat at one time.<\/p>\n<p><span style=\"font-weight: 400;\">In addition, meat products are consumed with every meal as they have been shown to promote faster <a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\">weight loss<\/a> compared with other types of food. However, all cooked foods should be thoroughly chewed before swallowing them, as eating in this manner helps lymphatic glands remove fats from food more effectively during digestion.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\"><img decoding=\"async\" class=\"aligncenter wp-image-29355 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5-1024x576.jpg\" alt=\"protein sparing modified fast\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_The_Protein_Sparing_Modified_Fast_Diet\"><\/span><strong>Benefits Of The Protein Sparing Modified Fast Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Following a PSMF has been associated with several benefits, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><strong>Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has proven that this <a href=\"https:\/\/betterme.world\/articles\/steak-and-eggs-diet\/\">weight loss<\/a> protocol can have positive short-term results (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The concept behind it is that by consuming only a very low amount of calories per day, patients will lose a significant amount of fat while keeping lean muscle mass untouched (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, many people find it easier to stick to this protocol instead of traditional diets because they are allowed plenty of food options and can eat regularly throughout the day. <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Blood_Sugar_Control\"><\/span><strong>Improved Blood Sugar Control<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Blood sugar control is <a href=\"https:\/\/betterme.world\/articles\/bean-diet\/\">another benefit<\/a> of using the PSMF, especially for people with diabetes. Although it&#8217;s a semi-starvation diet, its low glycemic index makes it safe to use for both types I and II diabetics (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26435354\/\">1<\/a>).<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\"><img decoding=\"async\" class=\"aligncenter wp-image-29162 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-2-1024x576.jpg\" alt=\"protein sparing modified fast\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Promotes_Healthy_Thyroid_Levels\"><\/span><strong>Promotes Healthy Thyroid Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people have been able to regulate their thyroid levels by following this protocol.\u00a0 As high levels of thyroid hormones are linked to obesity, this diet helps keep the body\u2019s metabolism in check (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3764321\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Minimizes_Hunger_Pangs\"><\/span><strong>Minimizes Hunger Pangs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">&#8220;Hunger pangs&#8221; is a term used for feelings of weakness and hunger that occur due to inadequate caloric consumption. As PSMF contains foods that are low on the glycemic index, it minimizes these feelings (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3764321\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decreased_Cholesterol_Levels\"><\/span><strong>Decreased Cholesterol Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research suggests that eating moderate amounts of protein, rather than high-carbohydrate foods, may significantly decrease total cholesterol levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2403244\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Throughout the day, patients on this diet can eat as much meat and other protein sources as they desire while consuming smaller portions of non-starchy vegetables like broccoli, cauliflower, lettuce, etc. Most fruits are also acceptable to consume except for bananas and others high in sugar and starch. Berries (such as strawberries) are very good fruit choices for those following PSMF protocol since they have a low glycemic index and contain plenty of minerals and fiber (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2403244\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/is-chicken-better-than-beef\/\">Is Chicken Better Than Beef: Upping Your Protein Intake The Healthy Way<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\"><img decoding=\"async\" class=\"aligncenter wp-image-29022 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3382-1024x576.png\" alt=\"protein sparing modified fast\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3382.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3382-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3382.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3382.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Potential_Risks_Of_The_Protein_Sparing_Modifies_Fast_Diet\"><\/span><strong>Potential Risks Of The Protein Sparing Modifies Fast Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>As with any <a href=\"https:\/\/betterme.world\/articles\/200-grams-of-protein-a-day-meal-plan\/\">diet<\/a>, there are potential risks associated with following a protein-sparing modified fast diet plan.<\/p>\n<p>One risk is that the low-calorie intake could lead to malnutrition. A person who chooses a PSMF should get adequate micronutrients, especially vitamins B and D (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\">6<\/a>).<\/p>\n<p><span style=\"font-weight: 400;\">Additionally, the diet could cause disordered eating; however, this can be minimized by closely following healthy routines around food and exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16988070\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with any diet, it might be difficult for some people to adhere to. PSMF may fail at helping you lose weight in an acceptable amount of time. While there may be initial weight loss as water weight is lost, it may become unrealistic to lose large amounts of weight while still adhering to the diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7080885\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This diet is not recommended for the following groups of people (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Older adults<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with a history of disordered eating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnant or breastfeeding women<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with a BMI lower than 27<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with a history of gallstones or have had their gallbladder removed<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\"><img decoding=\"async\" class=\"aligncenter wp-image-29004 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3457-1024x576.png\" alt=\"protein sparing modified fast\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3457.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3457-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3457.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3457-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3457.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Protein_Sparing_Modified_Fast_Food_List\"><\/span><strong>The Protein Sparing Modified Fast Food List<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the foods you can eat as part of a PSMF:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry &#8211; skinless chicken, turkey, goose, and duck<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat &#8211; lean beef, pork, and lamb<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seafood &#8211; any types of fish, but avoid shellfish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables &#8211; almost all types (except for potatoes, corn, and carrots, and any starchy vegetables)<\/span><\/li>\n<li>Dairy &#8211; skim milk, cheese, cottage cheese, protein powders. Keep in mind that you may want to limit your dairy intake as it is high in fat.<\/li>\n<\/ul>\n<p>A protein-sparing modified fast keto limits carbs and fats. Here are some foods you should avoid:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits &#8211;\u00a0 especially bananas, apples, pears, melons, and other fruits with lots of sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries &#8211; especially strawberries in large quantities (I suggest eating only 1\/4 cup a day)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains &#8211; wheat, oats, barley, millet, quinoa, and buckwheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes &#8211; black beans, lentils, kidney beans, peanuts, and chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed foods and fast foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Artificial sweeteners and sweetened beverages<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People who want to lose weight quickly while improving their overall health may find it helpful to follow the protein-sparing modified fast. It has been used for years by people seeking weight loss without losing muscle tissue or feeling hungry many hours a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although many people find this semi-starvation approach to be highly restrictive and difficult to follow long-term, it can still be a safe and effective option for weight loss when performed under the guidance and supervision of a healthcare professional.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Protein_Sparing_Modified_Fast\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26435354\/\"><span style=\"font-weight: 400;\">A Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2403244\/\"><span style=\"font-weight: 400;\">Effects of a short-term (4 weeks) protein-sparing modified fast on plasma lipids and lipoproteins in obese women<\/span><\/a><span style=\"font-weight: 400;\"> (1990, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3764321\/\"><span style=\"font-weight: 400;\">Feasibility of protein-sparing modified fast by tube (ProMoFasT) in obesity treatment: a phase II pilot trial on clinical safety and efficacy (appetite control, body composition, muscular strength, metabolic pattern, pulmonary function test)<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7080885\/\"><span style=\"font-weight: 400;\">The Effect of Starting the Protein-Sparing Modified Fast on Weight Change over 5 years <\/span><\/a><span style=\"font-weight: 400;\">(2020, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16988070\/\"><span style=\"font-weight: 400;\">The evolution of very-low-calorie diets: an update and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2006, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\"><span style=\"font-weight: 400;\">The Protein-Sparing Modified Fast Diet. An Effective and Safe Approach to Induce Rapid Weight Loss in Severely Obese Adolescents <\/span><\/a><span style=\"font-weight: 400;\">(2016, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6747308\/\"><span style=\"font-weight: 400;\">Using a Revised Protein-Sparing Modified Fast (rPSMF) for Children and Adolescents with Severe Obesity: A Pilot Study<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Recently, the protein-sparing modified fast has gained widespread popularity among dieters. However, very little evidence-based information is available on this diet, and most of the diets described are variations of each other. The popularity of this diet is attributable to the significant amount of weight that can be lost during a short period of time. [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":25202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117],"class_list":["post-25194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively - BetterMe<\/title>\n<meta name=\"description\" content=\"Curious to know more about the \u2605 PROTEIN-SPARING MODIFIED FAST \u27a4 and whether it\u2019s safe for you? Here is everything you need to know about this way of eating that has been around for ages.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively\" \/>\n<meta property=\"og:description\" content=\"Curious to know more about the \u2605 PROTEIN-SPARING MODIFIED FAST \u27a4 and whether it\u2019s safe for you? Here is everything you need to know about this way of eating that has been around for ages.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1942387960.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99\"},\"headline\":\"Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/\"},\"wordCount\":1701,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1942387960.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"Recently, the protein-sparing modified fast has gained widespread popularity among dieters. However, very little evidence-based information is available on this diet, and most of the diets described are variations of each other.\\r\\n\\r\\n\\r\\n\\r\\nThe popularity of this diet is attributable to the significant amount of weight that can be lost during a short period of time. While the protein-sparing modified fast (PSMF) can help reach short-term weight loss goals, it's highly restrictive and very low in calories. Thus, it carries a risk of nutritional deficiencies and weight regain (<a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\\\">6<\/a>).\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Does Protein Sparing Mean?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The term \\\"sparing <a href=\\\"https:\/\/betterme.world\/articles\/fruits-with-protein\/\\\">protein<\/a>\\\" does not necessarily mean that protein is better than other macronutrients; it refers to the diet\u2019s main goal, which is to maintain muscle mass while losing fat.<\/span>\\r\\n\\r\\nIn addition, to spare protein means that the diet provides adequate levels of essential amino acids to not impair the body's ability to rebuild muscles and connective tissue (<a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\\\">6<\/a>).\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A \\\"modified\\\" fast refers to a diet that is modified from other fad diets. This type of nutritional plan goes beyond simple caloric restriction <a href=\\\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\\\">for weight loss<\/a>; it focuses on the quality and timing of food intake instead.<\/span>\\r\\n\\r\\nThe principles of this diet are simple; calories are restricted so that your body uses mostly fats as fuel instead of burning muscle tissues, which can be used even when fasting or not eating enough calories from protein.\\r\\n\\r\\nThe protein-sparing modified fast allows just enough protein and carbohydrates to provide energy for normal daily activities but the rest should come from dietary f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/\",\"url\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/\",\"name\":\"Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1942387960.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Curious to know more about the \u2605 PROTEIN-SPARING MODIFIED FAST \u27a4 and whether it\u2019s safe for you? Here is everything you need to know about this way of eating that has been around for ages.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1942387960.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1942387960.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99\",\"name\":\"ZindzyGracia\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"caption\":\"ZindzyGracia\"},\"description\":\"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively - BetterMe","description":"Curious to know more about the \u2605 PROTEIN-SPARING MODIFIED FAST \u27a4 and whether it\u2019s safe for you? Here is everything you need to know about this way of eating that has been around for ages.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/","og_locale":"en_US","og_type":"article","og_title":"Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively","og_description":"Curious to know more about the \u2605 PROTEIN-SPARING MODIFIED FAST \u27a4 and whether it\u2019s safe for you? Here is everything you need to know about this way of eating that has been around for ages.","og_url":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1942387960.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99"},"headline":"Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/"},"wordCount":1701,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1942387960.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"Recently, the protein-sparing modified fast has gained widespread popularity among dieters. However, very little evidence-based information is available on this diet, and most of the diets described are variations of each other.\r\n\r\n\r\n\r\nThe popularity of this diet is attributable to the significant amount of weight that can be lost during a short period of time. While the protein-sparing modified fast (PSMF) can help reach short-term weight loss goals, it's highly restrictive and very low in calories. Thus, it carries a risk of nutritional deficiencies and weight regain (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\">6<\/a>).\r\n<h2 style=\"text-align: center;\"><strong>What Does Protein Sparing Mean?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The term \"sparing <a href=\"https:\/\/betterme.world\/articles\/fruits-with-protein\/\">protein<\/a>\" does not necessarily mean that protein is better than other macronutrients; it refers to the diet\u2019s main goal, which is to maintain muscle mass while losing fat.<\/span>\r\n\r\nIn addition, to spare protein means that the diet provides adequate levels of essential amino acids to not impair the body's ability to rebuild muscles and connective tissue (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4784653\/\">6<\/a>).\r\n\r\n<span style=\"font-weight: 400;\">A \"modified\" fast refers to a diet that is modified from other fad diets. This type of nutritional plan goes beyond simple caloric restriction <a href=\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\">for weight loss<\/a>; it focuses on the quality and timing of food intake instead.<\/span>\r\n\r\nThe principles of this diet are simple; calories are restricted so that your body uses mostly fats as fuel instead of burning muscle tissues, which can be used even when fasting or not eating enough calories from protein.\r\n\r\nThe protein-sparing modified fast allows just enough protein and carbohydrates to provide energy for normal daily activities but the rest should come from dietary f ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/","url":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/","name":"Protein Sparing Modified Fast: Principles Of The Diet And How To Follow It Effectively - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/protein-sparing-modified-fast\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1942387960.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Curious to know more about the \u2605 PROTEIN-SPARING MODIFIED FAST \u27a4 and whether it\u2019s safe for you? 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