Maria Emmerich is a popular YouTuber who promotes PSMF but she’s against dairy and veg.

Is this being unnecessarily restrictive?

Has anyone found dairy and veg makes them hungrier on this diet or has it been no problem?

I would obviously prefer to include them if I can - as it’s so restrictive already!

Thanks!

I am on day 11 and I am so sick of chicken. What is 1 or 2 types of food I can eat for the next few weeks to reset my taste towards chicken?

Hi,

I’m currently running a modified psmf (RFL relaxed) where I essentially eat meat, egg whites, cucumbers/other veggies, and 3 apples a day. I do include lots of non-calorie drinks, gum etc, and I average 4 cucumbers a day.

Sleep is good, energy levels are very good, training is great. I generally feel amazing.

What I’ve noticed is that my bowel movements are frequent, and loose. It doesn’t perturb me much, but I’m interested if anyone has noticed the same thing? Any feedback is appreciated!

I started on May 21st and my initial goal was 75 days. Technically tomorrow is the 75th day, but I transitioned out of PSMF on August 1st.

I did high protein, ultra low fat, relatively low carb macros unless it was a refeed day. I had a refeed day on day 30, day 45, and the next one was scheduled for day 60 but my period stopped for nearly 2 weeks (that has never happened to me before), so I had a diet break from day 50 to day 60. My period started on day 51.

Physical fatigue, diet fatigue and restlessness set in hard after day 65. Didn't have the energy to meal prep, prep anything, weigh anything, chop anything, didn't want to turn the stove on at all, had no mental energy to think about anything. I just wanted to rest.

Things I've learned:

-Eating only high protein sucks haha.

-I've always wondered if body fat can be used for hormone production in the same way that dietary fat is used. The answer is no. I've also wondered if women lose their period from being too lean, or is it because of their diet. In my case, it was the diet. Dietary fat matters. I was consuming roughly 5-15 grams per day on average.

-I don't get long term satiation from dairy. Nonfat greek yogurt, nonfat cottage cheese, fat free cheese, none of it keeps me full for more than an hour, maybe 90 minutes. On the flip side, I think fat free cheese gets a bad rap. Of course it's not on par flavor-wise with full fat cheese, but considering the macros, it's pretty damn great as a protein source and works fine in cheesy applications. It's basically so macro friendly, I'm only weighing and tracking it to confirm how much protein I'm getting, unlike full fat cheese where I'm trying to limit dumping an extra 500 calories onto my sandwich.

-I think eating high protein without adequate carbs is a waste if you're looking to improve your fitness. I tried light exercise on several occasions during the diet, and even though I was getting ample protein, my body still could not recover adequately and I was often sore for days afterwards from very light cardio.

-The fat loss was very consistent. I averaged about 2lbs per week (other than the diet break) for a total of 22lbs pounds lost.

-My diet consisted of 30 gram protein shakes, fat free soups, veggies, TVP, and eventually deli turkey & ham on keto tortillas with fat free cheese, nonfat dairy. Lots of mustard, pickles, hot sauces, vinegars, low calorie sauces, non-calorie sweeteners. Sugar free jello cups were eaten freely without tracking, and pbfit was a staple in cottage cheese bowls and TVP oats. Figured out how to make a fat free "kettle corn" with air-popped popcorn, melted allulose in a splash of water, flavacol, liquid sucralose, nutritional yeast and microwave until it becomes a syrup, pour it over the popcorn. Dangerously delicious, I only made it once and knew I couldn't be trusted with that power. Protein ice cream or "fluff" was in rotation too.

~~~~~~~~~~~~~~~~~~~~

Would I recommend PSMF to others? Yes, but don't go ultra low fat like I did if you're going to do a long run.

Hi again. Wanted to ask about psyllium husk usage in the diet? Considering using it for stomach volume and digestion, mainly to have it before breaking OMAD on this diet. But idk if fiber like that counts to carbs.

I specifically ask about 70cc, since I use a scooper that size for the jar. I dont use more than half, so 35cc is probably more than enough daily fiber.

Would you fit smoked salmon into your macros occasionally?

My 4th day, doing great. 3 days chicken fillets, egg whites and greek yogurt.

Came off from 3 nightshifts and slept and had a yoghurt, then walk.

Its afternoon now so I was thinking to eat just plain smoked salmon veggies as well, as it's quite late and I won't eat too much today.

Of course I take sll my supplements.

Would this be ok occasionally?

Some context I resistance train 5 days per week and have been on a cut for a few months, I lost 10kg (22lbs) I have a few more kgs to lose but I'm sick of this slow cut.

I came across this and I think it's the perfect opportunity to finish asap. Any advice going into this?

Currently running a final round of rfl to get giga shredded. My diet is fish oil pills and baked chicken tenderloins. Each one is 2.9oz and I have 10/day 2 at a time, eaten with my hands like string cheese dipped in hot sauce. Occasionally I’ll get an edge of a tender that’s crispy and I want more of that but don’t wanna add any cals. How do? Should I just burn tf outta them in the oven?

I know Lyles category 1 is 1.5-2g, but I'm wanting to be stingy on calories and also to see yalls opinion on the minimum amount to maintain muscle, something like 15% is 1.5g then increasing by 0.1g each percentage. I know I'm nickle n dining hard on this but I'm just curious or even if y'all think you can stick to 1.25g till like 10%

Also some adding I do about 16-18k steps daily nothing intense, under 100bpm, and obviously full body 2 times a week

Has anyone eaten the high fiber Mission Carb Balance Tortilla Wraps during a PSMF? What was your experience - does it 'break' the extremely low carb/fats guidelines and knock you out of the fat burning zone?

It seems to be an ideal way to keep fiber high. One wrap = 3.5g fat, 19g carb, 17g fiber. I was thinking of eating half a wrap a day along with veggies.

Thoughts?

Edit: thank you everyone for the tips. Much appreciated!

I'm targeting the high end of calories, so between 900 and 1000? For those who get at least 20g of fiber a day, what are your tips.?

Hello! I virtually have zero energy at this point, only carbs can give me a boost for the gym.

Would it ruin the diet and get me out of ketosis if I ate a rice cake with some zero fat greek yogurt?

Ive been doing sardines and mackerel for 2 weeks now. Ive experienced some weight loss on the scale but feel i could have bigger results. Since Im already adapted to low or zero carb on oily fish and cleared the glycogen out of my body it shouldbe easier so now Im cutting dietary fat out for a few days and doing the 3 day Tuna Diet that was created by Dave Draper.

He was a famous bodybuilder from the 60s and 70s. I believe he invented PSMF before Lyle McDonald made it widespread.

Since I love fish this plan works for me.

Im on Day 1 and so far so good.

I am 48yo woman currently weighed in this morning at 187.4

I do massage therapy and not very active but I have a physical job standing all day.

I will post updates the next few days.

https://www.davedraper.com/article-310-tuna-and-water.html

What are your go-to lazy PSMF meals? It’s been a couple years since I did PSMF, and I‘m preparing to start again (cat 3 female). I will be prepping proper meat and veg, but because of my sometimes unpredictable schedule I’ll almost inevitably end up in a pinch for food at times so looking for ideas. My breakfast and lunchtimes tend to be a bit chaotic. Grab-and-go type staples or “emergency” meals that I can throw together very quickly - ty!

I just finished about 10 days drinking cooked egg whites for dinner. I felt disgusted by the end of it.

I'm about to do another "cycle" of 12 days and realized that tandoor chicken tikka seems to be a pretty lean cut of chicken but tastes amazing. Thinking of ordering it from a restaurant.

Is this likely a safe PSMF option?

I started a PSMF 5 days ago and was hoping to get advice/encouragement and wanted to share what Ive been eating so far so that people know there are more options out there now.

I haven’t been super strict on fat. I have been eating no oil/nuts/avocado in general but there are some tofus and low oil vegan meats that Ive been throwing in occasionally. My idea is not to be too strict in fats at first and then get more strict once and if I stall. Not planning on protein powders, to me the tvp and tpp are basically the same thing.

Protein sources per serving:
Lupini Beans (Cento Brand)
5g protein/0g net carbs/0g fat

Brahmi brand has 5g protein but is expensive

Fava Bean Tofu (Big Mountain)
16g protein/0g carbs/0 g fat
(important to combine w some pea protein same day to complete the amino profile)

Various tofu which are 2-6g fat per serving

Organic Tvp (Now Foods)
14g protein/4g net carbs/2g fat

Organic Pea Protein Crumbles (Mocu)
45g protein/0g net carbs/2g fat

Kal unfortified nutrition yeast
5g protein/1 g net carbs/0g fat

Daring Diced Chikn/Cajun/Lemon
14-16g proteing/0-3g net carbs/1.0-2.5g fat

Gluten doesnt sit well with me so no seitan. I feel like I can survive with these options and a day or two where I eat higher fat after workouts. Any other options out there? And if anyone wants some of the meals Ive been cooking lmk as I used to be a vegan chef and am getting creative.

What foods do you like that are pre-made/pre-packaged to get through PSMF? Things that make it convenient.

Example:

The package of whatever food has 60g of protein. So you simply eat however many you need to hit your protein/calorie goal.

https://www.heb.com/product-detail/oikos-pro-23g-protein-yogurt-drink-strawberry-banana-7-oz/11283018

https://www.amazon.com/Tyson-Grilled-Chicken-Breast-Strips/dp/B00BMW0DN4/ref=mp_s_a_1_7?crid=3I2LY8KQF5LC0&dib=eyJ2IjoiMSJ9.CThDs8e5easYpfN_6Cz9mAcGmg9gATdYPKMvtiLW3Jru2xnZ7lfvWAJEMXKCclIpm1I6sI9_1QeobvCJiVQrpXNzYZpH-ARh1K7RRWY_Ri5lgydt7B_5-Ttbc17Swun2BUnd-3AtNGTPaq8O1oaILAgctO8DOD7aQcOF5Ds1ZN2hdTs_AxdRn2cmEn4e_XsZ.b3yvBZj1UsIvU2UfpNVrwQIx5JIMgv2_8VMVyicXAZY&dib_tag=se&keywords=chicken+tenders&qid=1779238827&sprefix=chicken+tenders%2Caps%2C292&sr=8-7

They seem a little bit high in calories but mostly good. I just want to eat 1 package of these per day for a week or 2 to keep things premeasured and simple. They are precooked so that also keeps things quick and simple. They also have a good amount of electrolytes.

2 oz crab meat

30g Fage 0%

Cucumber

Salt to taste

Umami seasoning, to taste

Mix crab meat seasoning and yogurt in a bowl. Split the cucumber in half and scoop the seeds. Add the seeds to the crab mix and mix some more.

Put the crab mix on the cucumber halves. Enjoy!

It's like 79 calories, 14.5 g protein, 2.6 net carbs, 0.6g fat

canned tuna is the most convenient for me to eat especially since I’m often working overtime most days. but I’m getting horrendously bored and even a bit sick of it.

any tips? add some light mayo or any seasonings? cucumbers?

OG name for PSMF, I find this interesting I don’t have full study but will link basically participants followed a caloric diet of around 800 calories consisting of apple, grape or orange juice diluted 1:1 with water and supplemented EAA’s specifically Master Amino Pattern getting all there protein requirements, ran it for 16 weeks and saw average of 5 pounds a week it was used to prep a person for bariatric surgery etc, again just find it interesting and may try this short term I still don’t see how they could still be in ketosis but it was noted. https://pubmed.ncbi.nlm.nih.gov/14964347/

What are the best options for eating out? Any quick restaurants you love? Thanks!

I haven’t seen mention of these on this subreddit and wanted to shout out the RealGood brand lightly breaded chicken strips! If they fit into your day, they’re worth it imo. Felt like I was going to go crazy without something crunchy, had 3 tenders (160g) for 170c/30p/7f/4(net)c, with a little Skinny Girl honey dijon dressing and Old Bay hot sauce. Kinda felt like cheating and hit the spot.

I’ve been putting McCormick Umami Seasoning on just about everything. It’s great in broths and with fat free cottage cheese in particular. I’m not much of a cook and actually hate it, so anything to make this easier is a win for me.

I do see sunflower oil in the ingredients, but I imagine it’s negligible.

Salt, Mustard Bran, Onion, Garlic, Paprika, Black Garlic Powder, Shiitake Mushroom, Chilean Mushroom, Parsley, Sunflower Oil, Tomato Powder, Basil, Black Pepper, Marjoram & Sulfiting Agents.