Protein Sparing Modified Fast (PSMF) – Two Weeks In

(Sept 27, 2017) I am two weeks into this Protein Sparing Modified Fast. How do the results stack up so far? My current Scale (vs Original scale) numbers are:

  • Weight: 198.6 (203.3) 4.7 lbs down, Predicted Weight: 197.5 lbs.
  • Body Fat: 31.2 (32)%. down 1.6% of body weight (-3.2 lbs), Predicted Body fat loss: -5.02 lbs.
  • Muscle:  28.2 (27.6)%, down -0.2 lbs.

That’s pretty good. 6.3% of loss was muscle loss, 93.7% of loss was fat loss. So this WOE is definitely protein sparing. Just not hitting the amount of body fat loss that the table predicts. Will need to scale the time to achieve my goals. Interestingly enough the protein loss was very similar to the number reported by Yang on a water-only fast. Still it’s hard to draw a definitive conclusion from a bathroom scale.

Water retention has been relatively good with my %H2O going up from 36.9% to 37.7% (which correlates to an actual weight drop of 0.26 lbs). This isn’t a diet which dumps a lot of water plus I had just been on a loss before starting this WOE. Also, I’ve been able to keep up with needed electrolytes. I may even be overdoing them. In PSMF it seems easier to take care of electrolytes than a water-only fast. The Whey Protein Powder has a lot of the electrolytes in them plus vitamins. Protein itself may help and the fiber in green vegetables probably contributes. I’ve been eating Chia Seeds to keep up the fiber as well.

Dietary compliance has been pretty good/easy. I have been consistently hitting or slightly exceeding my daily macros within a few percentage points. It’s a bit of a juggling act and some pain to do daily tracking of the macros, but my spreadsheet makes it easier.

Exercise (CrossFit) has been varied but well tolerated. I am mostly in the phase of neurological adaptations now and on occasion I do something right enough to not be told to change it. Not putting on muscle mass isn’t all that big of a deal in this phase of my adaptation. I don’t see myself becoming a body builder and I don’t want too much muscle mass anyway. But I can imagine that doing body weight things like chinups and pushups will be a heck of a lot easier with 28 less lbs of fat. Running is already getting easier.

Sticking with my initial goal of 15% body fat. Scale says 31.2% which is significantly different than the USN calculator value of 24.1%. This article suggests that bathroom scales include the water that is in fat cells in their water results. That may give a clue as to why the fat number and water numbers are not quite what is expected. Particularly if some fat is being replaced by water (See the Whooosh Effect).

Update (2017-09-28): Link to Lyle McDonald’s article on the whooosh.

Author: Doug

I'm an Engineer who is also a science geek. I was pre-diabetic in 1996 and became a diabetic in 2003. I decided to figure out how to hack my diabetes and in 2016 found the ketogetic diet which reversed my diabetes.

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