PSMF March 2018

I’ve got to start this out saying that I was already at a pretty good weight. My body fat percentage puts me well into the healthy range.

A friend decided to do a Protein Sparing Modified Fast (PSMF) and I thought I’d do the PSMF along with her. I set my goal to 15% Body Fat. This is the second time I’ve done this diet. Like last time, this has been pretty easy.

I used my PSMF calculator to figure my macros at the start. My starting point was:

Current Weight: 178 lbs
Current Body Fat: 17.8%, 31.7 lbs
Ideal Body Fat: 20.9%
Lean Body Mass (LBM): 146.3 lbs
Basal Metabolic Rate (BMR): 1682 cal/day
Total Daily Energy Expenditure (TDEE): 2313 cal/day

My PSMF Calculator macros to reach my goal (maximum fat loss) were:

Goal Weight: 172 lbs
Lbs from Goal Weight: 5.9 lbs

Your total calories from food should be 1331 calories per day for maximum fat loss.
Protein: 117.1 g (468.2 cals), 35.2% of calories
Carbs: 20 g (80 cals), 6.0% of calories (from leafy green vegetables)
Fat: 86.9 g (783 cals), 58.8% of calories
Initial Maximum Fat Loss: 0.28 lbs per day
At this limit you will use 982 calories from your body fat per day.
Estimated time to reach goal: 21 days
If you consume 196 g (1765 calories) of fat you will remain at your current weight.

Dietary Compliance – Macros

I set the starting target macros in cronometer and have been tracking for the past three weeks. Here’s my actual numbers vs the goal numbers from the past week  of eating. Note my fat number went up since I recalculated every week:

I exceeded my Protein each and every day. I often ate less fat and I stayed below my carbs number.

Weight Loss Results

Over the past three weeks I’ve lost almost 9 lbs. That’s 3 lbs a week or about 1/2 lb a day. The PSMF calculator had me at .28 lbs of loss a day so I’m exceeding that number . The extra losses were probably due to additional losses from water (steeper slope in the first week) and the effects of exercise. I also had some extra weight I had put on from the end of the Carnivore experiment.

I deliberately ate a bottle of olives March 22 and a bottle of pickles March 23. There was a couple of pounds increase March 24. That gain was from the excess salt and water weight. It came off over the next couple of days.

Caloric Compliance?

How did I do for calories? Most days I did OK. This chart has four weeks so I removed the first week or so. I did good the first five days then ate way too much one day (almost 3000 calories). The extra calories didn’t hurt my losses. I increased my calories on some other days with not much effect.

Goal Weight

My goal weight was 172 lbs. I reached 168 lbs this morning. I will start to increase my calories over the next few days with the goal of reaching maintenance.

Maintenance Numbers

The PSMF calculator gives my maintenance numbers as:

Numbers at Your Goal Body Fat Percentage

Goal Weight: 172 lbs
Lbs from Goal Weight: 5.9 lbs
You will need to consume (TDEE): 2237 calories
Protein: 117 grams, 21% of calories (minimum)
Carbs: 20 grams, 4% of calories (maximum)
Fat: 188 grams, 75% of calories (maximum, less if you exceed protein)

Note maintenance has the same number of Protein and Carbs as the PSMF did. Maintenance allows for additional fat calories.  Other than that it’s just the same. Part of the beauty of PSMF is that it sets you up with good habits (low carbs from veggies, right amount of protein from good protein sources) and just limits your fat intake.

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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