The Protein-Sparing Modified Fast Method

Since my husband passed in February 2018, the world has been anything but ordinary. And without the rhythm I was accustomed to, things began to feel disconnected.

As you can imagine, my low-carb lifestyle took a hit as well. Emotions play a significant role in how our bodies function, especially if one's body is battle-weary.

I met author Maria Emmerich many years ago at a Boise book signing. I have featured many of her books on Everlovin' Low Carb. On a solid foundation of low-carb and keto, Maria consistently offers inspiration for managing the ruts we get stuck in.

PSMF, or a Protein-Sparing Modified Fast, is another tool to keep our bodies on course. I have experienced how too much healthy fat on a low-carb diet can slow progress. According to the back cover of The Protein-Sparing Modified Fast Method, PSMF provides "enough protein to sustain lean mass while keeping fat and carb intake low so that weight loss can be achieved. It's an incredibly effective way to break a stall. It also improves insulin resistance, making your body more efficient at utilizing the energy you take in."

So, here we are, three days past Thanksgiving, and I'm grabbing my survival tools. I test-drove this PSMF plan, and my weight immediately began to drop! With recipes such as Salmon Jerky, Broiled Shrimp with Cilantro Lime Sauce, Protein Sparing Bread, Baked Pork Tenderloins, and Chocolate Breakfast Pudding, boredom is not an option.

Maria's book can be purchased HERE.

Smiles,

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5 Tips to Make Low-Carb Tick!

Sadly, my mom has Type 2 Diabetes and macular degeneration. This was the impetus for my switching to a low-carb lifestyle. What's written in the genes could become own my reality; and being overweight exacerbates a predisposition. In sports the offensive team is in control of the ball. I intend to stay on the offensive.

I have adapted keto, low-carb habits. This appears to be working. My goal is to keep my carbs low enough to ensure that my liver produces ketones for energy. This places me in a state of ketosis.

I have yet to invest in ketone measurement tools. This is mostly due to the expense. Fortunately, I have no major health issues that require consistent monitoring, but I recognize the value of stats.

• Acetoacetate (Ketones in Urine): These are test strips that work until one becomes fat adapted. 
• Beta-Hydroxybutyrate (Ketone in the Blood): Blood testing is considered the gold standard of ketone measurement.
• Acetone (Ketones in Breath): I would rather do this than draw blood. Soon, I will be purchasing a Ketonix Ketone Breath Analyzer. 

For now, I pay close attention to my body. I am continuously tweaking the balance of my nutritional intake. Keep in mind that everyone is different. It was once believed that a low-carb diet is a one-size-fits-all. This is simply not true. 

HERE IS WHAT I WATCH FOR . . .

If I experience bloating . . .

. . . I review my meals to see if there were hidden ingredients—such as sugar, grains, and starches.

If I am gaining weight or weight loss is stalled . . .

. . . I evaluate my carb and protein intake. Am I including too many high carb vegetables? Is my meat consumption excessive?

I love potatoes, but they hit the bell in carb counts. Still, as a rare treat, I indulge in a small batch of French cut potatoes cooked in duck fat or I Spiralize™ root vegetables. In small doses, this is reasonable. If I lose my brakes, my body scolds me.

I was on the Dr. Atkins diet in 1973, which encouraged liberal meat consumption. The consensus now is that too much protein causes gluconeogenesis. This process turns proteins into glucose (simple sugar) and prevents ketosis. I avoid lean meats and include plenty of fatty meat, often adding butter.

When I have eaten low-carb meals and still feel hungry . . .

. . . I increase my fat intake. Fat causes satiety.

If any of the above is occurring . . .

. . . I engage in intermittent fasting. I generally eat within an 8-hour window and fast for the remaining 16-hours. This gives my body a chance to heal and recharge. Fasting for longer periods is not only beneficial, but satiation makes it a breeze.

When I can go for hours without hunger . . .

. . . this is usually a good sign that my carb, protein, and fat intake levels are working. I experienced this today. I contently fasted for hours. Usually, I will be rewarded when I weigh myself in the morning.

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"Fasting is not about starving oneself."

The Complete Guide to Fasting: 

Heal Your Body Through Intermittent, 

Alternate-Day, and Extended Fasting

Podcaster Jimmy Moore and I have never met. I hope we will one day. We have only shared a few tweets; yet I feel like he is a good friend.

I first heard Jimmy's podcast—The Livin’ La Vida Low-Carb Show—over a year ago. His story is amazing! Having once weighed over 400 pounds, he successfully cut out the carbage, trimmed down, and is now able to control his diabetes.

Jimmy is a playful, insightful, and knowledgeable crusader for low-carb and ketogenic lifestyles. His message has changed countless lives and earned him international recognition. He has authored several books and is ready to publish another: The Complete Guide to Fasting. (Available through Amazon on October 18th, 2016.)

Formerly, just hearing the word "fasting" made me cringe. I equated it with deprivation. I was certain that starving and fasting meant the same thing! 

Happily, low-carb-high-fat (LCHF) meals are so satiating, I am naturally not hungry for hours. In reality, I am already experiencing a form of fasting!

I endeavor to restrict my eating to an 8-hour window. I reserve the remaining 16 hours for digestion, healing, repair, and recharging. My bathroom scale loves it and so do I!

HERE IS WHAT AMAZON SAYS ABOUT JIMMY'S NEW BOOK...

Thousands of books have been written about the latest and greatest diets that will help people lose weight and improve health. But a key element in any successful nutritional health program is a tried-and-true method that most people haven’t thought about—yet it could be revolutionary for taking health to the next level. This ancient secret is fasting. 

Fasting is not about starving oneself. When done right, it’s an incredibly effective therapeutic approach that produces amazing results regardless of diet plan. In fact, Toronto-based nephrologist Dr. Jason Fung has used a variety of fasting protocols with more than 1,000 patients, with fantastic success. In The Complete Guide to Fasting, he has teamed up with international bestselling author and veteran health podcaster Jimmy Moore to explain what fasting is really about, why it’s so important, and how to fast in a way that improves health. Together, they make fasting as a therapeutic approach both practical and easy to understand. 

The Complete Guide to Fasting explains:

• why fasting is actually good for health
• who can benefit from fasting (and who won’t)
• the history of fasting
• the various ways to fast: intermittent, alternate-day, and extended fasting
• what to expect when starting to fast
• how to track progress while fasting
• the weight loss effects of fasting
• how to ward off potential negative effects from fasting 

The book also provides tools to help readers get started and get through their fasts, including a 7-Day Kick-Start Fasting Plan and healing liquid recipes.

NOTE: I will be reserving my copy at Amazon and you can, too! Just click HERE.

I listen to all of his podcasts on Overcast, although they are available in iTunes as well. Click HERE to listen to Episode 1153: Jimmy Moore – 2016 Low-Carb Cruise Lecture. He discusses the differences between Low-Carb, Paleo, and Primal diets.

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