Do you need to be in Ketosis to Lose Fat – Does Ketosis Matter

Do you need to be in ketosis to lose fat?

Will getting “kicked out of ketosis” put a halt on your fat loss efforts?

No……Because ketosis has ZERO to do with fat loss. Ketosis is the side effect of the ketogenic diet, not the goal…. Confused yet? 

Since this comes up a lot, lets talk more about ketosis.

Ketosis is a state at which your body produces ketones in the liver, shifting the body’s metabolism away from glucose and towards fat utilization. If you do not give the body carbs/glucose it has to burn something else as fuel…it is not that ketones are the preferred fuel source, it is (for the most part and for this discussion) the ONLY option the body has when eating keto (when carbs are restricted)

Why do some prefer a ketogenic diet/being in ketosis while they try to eat right/less calories and order to lose fat?

Let’s look at the benefits of ketosis/ketogenic diet:

– Possibly the #1 benefit of ketosis for most dieters is that it increases the body’s ability to utilize fats for fuel and adherence to a caloric restricted diet.
– Ketosis has a protein-sparing effect (if and ONLY if you are consuming adequate quantities of protein)
– Decrease in appetite – easier to maintain a caloric reduction and lose fat.
– improvement in insulin sensitivity, less sugar cravings,
– reduction in fasting blood sugar and fasting insulin levels
– more energy
– often better sleep
– better skin
– major reduction in inflammation
– improvement in digestion
– and more..

Keep in mind many/most of the items/benefits above are realized in ANY diet that results in fat loss…keto, paleo, high carb, low carb, iso-caloric etc.

Are you in ketosis but still not losing weight?

Being in ketosis does not guarantee weight loss. It’s just the amount of ketones in your bloodstream. Low-carb diets in general are beneficial for weight loss (appetite suppressing effects + effective way of using body fat as fuel, etc …see above). What this means is that going “zero-carb” vs low carb (under 50 gms/day) will NOT help you lose more weight nor will eating more fat – don’t aim for high ketone readings.

If you haven’t succeeded by following the ketogenic diet, chances are you need to start monitoring (TRACK!) your calorie intake, lower your fat intake (and up protein), increase exercise or a combination of these.

Level of ketosis (high(er) ketone readings) are irrelevant to fat loss. MANY people gain weight/fat in ketosis.

This can be seen in the numerous keto Facebook groups and online forums where people are eating a lot of fat (since they assumed keto is “high” fat), have very high blood ketone readings but are not losing any weight and many of them are gaining weight. The issue is energy balance;  eating too much.

Calories/energy balance matters, not ketosis for fat loss. Hormones are on the way bottom of the fat loss totem pole and usually come into play well after someone has lost a lot of weight, not at the start of their fat loss journey.

Ketosis matters for other things unrelated to weight.

Many keto people in the “eat more fat” camp of keto and those who are mainly concerned about ketone readings and blood glucose numbers after their initial weight loss are often struggling to losing fat. They are often “stalling” or putting on fat. They have been misled that ketone level, higher fat intake as well as hormones are dictators of fat loss. When the reality is that energy balance/calories, etc rule in that department;but of course other factors are in play and are not ignored.

Eating more fat does NOT equal a better keto diet. It may taste better though 🙂

You can eat ZERO grams fat or 500 grams of fat and you are still eating a ketogenic set up. ONLY carbs matter, no other macronutrient.

The fat on your body is basically stored energy. If you do not eat enough fat to supply your body with the energy it needs, then it taps into the fat reserves to make up the difference. But most of us realize we do want a decent amount of fat to be in our diet for various reasons but keto is not a “high” (in context) fat diet, it is a LOW carb diet. High Fat is a marketing term to sell books.

Many low-carbers think that being in ketosis (as indicated by Ketostix which lie and are not accurate) is the way to lose body fat. People lose weight eating at much higher carb intake. Keto is not the only way to lose weight. In fact the early (original?) keto studies done on epileptic children were HIGH fat (sadly like how many keto dieters follow today), they were HIGH fat for 2 reasons; to get higher levels of circulating ketones to stop/reduce seizures and to prevent the children from losing weight. …..Yup, they realized HIGH fat is a recipe for NOT losing fat since the children were NOT on a DIET to lose weight but to control seizures.

Truth be told I lost WAY more “weight” on a low-fat diet then I ever have on low carb but I would never do it again, way too many issues, way too much muscle loss, hormones getting messed up (low testosterone, thyroid,) etc. I also enjoy the list of benefits I wrote above that come with being on a ketogenic diet.

Ketogenic diets work for some people that have trouble losing fat because they are carb sensitive and binge at the site of carbs. However, even in ketosis, if you eat more than your body burns, then you will still not lose fat.

As I said above there are MANY examples of people in many low carb Facebook groups that have stalled with weight loss while in ketosis. In fact many of them reached out to us for help and we have helped fixed their thinking and macros and the weight melts off them. Most recently a lovely woman who was doing the “high” fat keto was stalled for 6 months, we reworked her macros and she is down 50lbs and loving her results.

Ketosis does NOT mean that you will continually burn fat. It just means that your body is primed to use fat as the preferred fuel it chooses to burn.

Ketosis is a SIDE EFFECT of this diet, not the goal of the diet.

Are Ketostix useful – Should you use Ketostix

Are Ketostix useful – Should you use Ketostix to Measure Ketosis

Are they telling you what you want to know or just half the story?

Seeing purple on the Ketostix doesn’t also mean what you think it means.

They measure excess ketones and only measure one of two major ketones and thus are unreliable for measuring whether you are in ketosis or not. You cannot use them to titrate your carbs.

Factors affecting color/readings on the Ketostix:

Dilution – drink more water, the Ketostix level changes and if you drink enough it will read negative…false negative result

Excess ketones – only measure excess, if you’re using them all you won’t have any excess excreted. When you first start keto, your body overproduces ketones but with time and adaptation you produce just enough for your brain and thus no longer spill them into the urine, Ketostix will be negative…false negative result;

Eat a bunch of carbs, immediately inhibits ketosis and you return to glucose-based metabolism and thus your body has no use for ketones in circulation and you excrete them, many then check Ketostix and get a false security that they are in ketosis because they get a false positive result

Ketostix only measure acetoacetate – there are two major ketone bodies acetoacetate and beta hydroxybutyrate, Ketostix only measure the former; the longer you’re in ketosis the more of the latter you have in circulation so if you are spilling excess Ketostix can’t detect it and you get a false negative

Consume exogenous Ketones = purple shows up on the sticks…of course they do you just drank Ketones; another false positive and you are not in nutritional ketosis.

They are intended for diabetic ketoacidosis, not nutritional ketosis and often seem to cause confusion, frustration and false security because many people don’t know how they work and yet continue to use them in a way that they hope they work.

Amy Berger, a Certified Nutrition Specialist (CNS) and certified Nutritional Therapy Practitioner, explains it nicely here:

I’m not saying ketostix are useless for providing any other information besides whether or not there is acetoacetate in your urine. We can certainly use ketostix to speculate about issues other than the presence of acetoacetate, but that’s all it is—speculation, based on your diet, activity levels, stress levels, and more. They provide information, but they do not always provide answers. Are you showing deep purple on your urine test strips but not losing body fat? All that tells you is that being in ketosis doesn’t guarantee fat loss. (Which you already knew, right? Right?!) It doesn’t tell you why you’re not losing fat.

4 Common Side Effects of Going Keto and Why They Happen

– Guest Blog by Nicholas Napier –

The keto diet has changed the lives of thousands of people, and the products available on KetoShop.com make its challenges easier to navigate. From crucial vitamins and minerals that tend to be deficient for a lot of keto followers to digestive enzymes that improve comfort while on keto, Ketogenic supplements can be a real lifesaver. I’m honored to have the opportunity to contribute to KetoShop.com and help others overcome the challenges of going keto.

4 Side Effects of Going Keto and Why They Happen

While low-carb diets have been popular for over a decade, the keto diet is scientifically different. Rather than creating a daily deficiency of calories, keto causes a major chemical change in your body, completely revamping the way it processes energy.

With this major change comes serious weight loss and other benefits – but also some common side effects as your body adapts to these changes. These side effects have causes ranging from mineral deficiency to lack of electrolytes, but they have one thing in common: Understanding their causes can help you minimize these problems in the future.

Why is Keto Such a Big Adjustment for the Body?

From the day you were born, your body’s cells have depended on glucose for energy. This energy is needed for a wide range of vital purposes, including internal processes involving your organs and brain function. Long story short, this process of entering ketosis has an effect on your entire body. That’s why it’s understandable that such a major change would come with some side effects. Luckily, they pale in comparison to keto’s numerous benefits.

1. Leg Cramps – Caused by Frequent Urination

Ranging from minor pain to feeling like a vice grip tightening on your calf, leg cramps are a fairly common side effect of the keto diet. Why they happen is simple. Going into ketosis results in frequent urination, which causes both water and minerals to leave the body. With this mineral deficiency comes a variety of symptoms, with leg cramps being among the most disruptive.

Solution – Hydration, Salt, and Mineral Supplements

While the side effects you experience show up in the form of leg cramps, increased urination is the real culprit. In fact, it’s responsible for depriving your body of the salt, water, and minerals it needs to function properly. By using a supplement to restore these lost minerals, you can minimize or eliminate side effects like leg cramps while on keto.

2. Fatigue – Caused from Dehydration and Vitamin Deficiency

Whether you’re a hardcore gym rat or someone who exercises just enough to make it home after work, fatigue is a side effect that can take you out of your game. When first entering ketosis, it’s common to experience a noticeable drop in your energy level. Dehydration can bring on this fatigue, but it can also be a sign that you’re low in crucial B vitamins.

Solution – Hydration, Vitamin B, and Time

As you enter ketosis, your body has a major job ahead of it. All of the cells in your body must completely alter the way they supply energy. While hydration and various supplements that contain vitamin B can help alleviate your fatigue, part of it is just your body adapting to this new way of living.

3. Heart Palpitations and Trouble Focusing – Caused by Lack of Vitamin D

Whether or not you follow the keto diet, vitamin D deficiency is among the most prevalent types found in adults. While going outside for 15 minutes can give you a sufficient amount of vitamin D, weather and other issues make it challenging for many individuals to meet this requirement, leading to unwanted side effects.

Solution – Try a Vitamin D Supplement

Many Americans suffer from a lack of vitamin D and this deficiency can manifest as a variety of unwanted conditions. Choosing to replace your vitamin D with a reliable supplement is a great way to make up for this deficiency and put an end to your heart and brain-related symptoms.

4. Lethargic or Not Losing Weight – Caused By Not Eating Enough

If your plan is to do keto and not eat a lot of fats on a daily basis, you’ll essentially be starving yourself. While that may seem like the ideal path for losing weight, it will actually bring your weight loss and your energy production to a screeching halt. Although it may take some getting used to, it’s vital to eat a lot of fats and proteins throughout the day to make up for the carbs you aren’t consuming.

Solution – Increase your intake of fats and proteins

Most people who follow the keto diet report higher energy levels than ever before. If you’re not having that same experience, then a lack of crucial fats and proteins may be the culprit. Consider packing some keto-friendly snacks to sustain you throughout the day. Planning ahead for times when you won’t be able to eat for a few hours, like while at work or in class, will help you get the nutrients you need to feel your best.

Keto is Worth Powering through the Side Effects

No matter the path you choose, weight loss is a notorious challenge for just about everyone who attempts it. But for those who won’t give up until they have the body they want, the keto diet is a sure way to make it happen. With advantages that include weight loss and increased levels of energy, there are numerous reasons why keto is worth your best effort – even if it means overcoming some side effects along the way.

Constipation on a Ketogenic Diet

Constipation on a Ketogenic Diet

A ketogenic diet which comprises of mainly protein and fat tends to be low in vegetables and little to no fruit. Because of this, many low carb and keto dieters find themselves constipated more often than not.
Below are some tips and useful items to include on a ketogenic diet to keep the pipes moving so to say 🙂

 

    • Optimum Nutrition – Fitness Fiber (white powder NO taste very simple and can add to anything) – Fiber Blend (Polydextrose, Digestion Resistant Maltodextrin, Inulin, Partially Hydrolyzed Guar Gum, Psyllium Seed Husk, Gum Arabic)

 

    • Bulk Psyllium Husk (like Metamucil) Fiber (flavored) from various online sources or if the taste is still too gross (trust me it is) then take some convenient Psyllium Fiber capsules

 

    • Electrolytes – A ketogenic diet can cause low Potassium levels, and low potassium causes constipation. Potassium is needed in your colon walls to insure that peristaltic action occurs. Without potassium, colon walls are weak and unable to respond and contract properly when fecal matter needs to be move.  Similar issues happens with lack of magnesium. An easy solution would be to supplement with an all-in-one electrolyte supplement like Keto-Lytes™

 

    • Avocado and MCT Oil – Popular fat sources to improve constipation is to adjust your meal plans to include MCT — medium-chain triglyceride oil or avocado. Both MCT oil and avocados have a natural laxative effect.

 

    • Low carb high-fiber vegetables, leafy greens and salads. Choose dark green lettuces, romaine, endive and raw spinach especially is amazing for it’s ability to get things moving. Have a serving of lightly steamed, high fiber veg. such as broccoli, asparagus or spinach. Just keep the carb count in mind that you do not go over your daily limit.

 

    • Exercise – a must! Keeps everything moving especially the bowels.
    • And last but not least and maybe the #1 thing you should be doing, DRINK LOTS OF WATER especially when adding extra fiber to your diet because if you do not drink enough the fiber will do the opposite of what you want and constipate you even more.

 

There seems to be a new trend to NOT recommend adding fiber to your diet and comes from this study below:

Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms.    Ho KS et al.  World J Gastroenterol 2012;18(33): 4593-4596.

“This study has confirmed that the previous strongly-held belief that the application of dietary fiber to help constipation is but a myth. Our study shows a very strong correlation between improving constipation and its associated symptoms after stopping dietary fiber intake.”

But like many no matter how much fat and food you eat if you don’t supplement with fiber you don’t go to the bathroom as often as you should and get very constipated.

So decide what works for you…

 

Low carb chicken crust pizza – Keto Fathead Pizza

Low carb chicken crust pizza

This is so simple and my favorite low carb keto pizza. All you need is 1l pound ground chicken, 1/2 cup mozzarella, 1/2 cup parmesan cheese, seasoning and toppings.

Mix ground chicken with half cup of mozzarella and 1/2 cup parmesan. Season as per your liking and flatten on parchment paper on a cookie sheet then put in oven at around 375 degrees for like 20 min. Take out and put on toppings and raise heat to around 400 and put back for maybe 10 min or so until toppings are melted.

Here are some various photos of my chicken crust pizza:

chicken crust pizza, low carb pizza, keto pizza, fat head pizza chicken crust pizza, low carb pizza, keto pizza, fat head pizza chicken crust pizza, low carb pizza, keto pizza, fat head pizza

Keto-Lytes™ Electrolyte and Keto Flu Support

Keto-Lytes™ Electrolyte and Keto Flu Support

Keto-Lytes™ is one of the most useful supplements for those on a ketogenic diet or those who do extended fasts during intermittent fasting.

keto flu support supplement

Keto-Lytes™ is most commonly used by low-carb dieters to combat the symptoms if keto flu such as dizziness, headaches, nausea brain fog, fatigue, muscle weakness or cramps and diarrhea.

In the beginning of a Ketogenic Diet some people may experience something that is known as “keto flu” where they may feel somewhat lightheaded, nauseous, fatigue and maybe even headaches. These flu-type symptoms usually only happen in the beginning stages of the diet while the body is switching over from burning glucose to ketones it can also be symptoms of withdrawal from carbohydrates. It can take the body sometime to adapt to this process and for the keto flu to subsided.

Electrolytes (sodium, magnesium and potassium) are often lacking on a ketogenic or low carb diets. Low carb, ketogenic expert and researcher Dr. Jeff Volek has stated that mineral and electrolyte management is the key to avoiding side effects typically associated with a ketogenic or low carb diet. Lack of electrolytes (sodium, magnesium and potassium) seems to be the major cause of the “keto flu”.

Some remedies include upping your fat intake as well as adding salt to your meals. Most people find the easiest and most effective solution is to boost their electrolyte intake with full spectrum electrolyte supplement. This is where Keto-Lytes™ comes in so handy.

Each capsule contains:

202mg Sodium
99mg Potassium
25mg Calcium
50mg Magnesium
400 IU Vitamin D to help the body absorb and utilize calcium.
37mg Phosphorous
271mg Chloride (sodium/potassium chloride)
500mcg Boron
5mg BioPerine® (for enhanced absorption)

In addition to keto flu symptoms, Keto-Lytes™ can also help support essential electrolyte levels when taken prior to exercise.  It can support sports performance, replace minerals lost through sweating, people working in high temperatures, and anyone expecting to experience high levels of fluid loss.

Most users find 2-3 capsules prior to exercise, especially if they exercise/workout/run in a fasted state to help support electrolyte levels.

Those looking to combat the dreaded “keto flu” symptoms during the first 1-2 weeks of a low carb, ketogenic diet may find 2-3 caps with meals helpful. Not to exceed 10 caps per day. Then reduce to a maintenance dose to 2-3 caps a day as needed or just prior to strenuous activity, exercise etc.

For athletes such as runners, cyclists, weightlifting and cross fit looking to support electrolyte levels take 1-2 capsules with water prior to and during prolonged exercise. For extended events take 1 capsule every 30-60 minutes as needed. An additional 1-2 capsules after a bout of strenuous exercise to help replenish lost electrolytes.

To view more info or purchase click the following: https://www.ketoshop.com/products/keto-lytes-electrolyte-and-keto-flu-support

 

Supplements when on a PSMF diet

Recommended supplements for a PSMF diet

As mentioned in a previous blog post, a PSMF is such an extreme diet that drastically restrict BOTH fat and carbs, there could the risk of nutrient deficiency. Because of that there are specific supplements that are not only recommended but required when following a PSMF.

Some pretty basic but much needed supplements while following a PSMF are:

Fish Oil
Multivitamin
Electrolyte supplement
Fiber
ECA stack (optional)
Protein powder (optional)

Fish Oil – The PSMF Diet lacks in essential fatty acids(also know as EFA’s), so a supplement will be needed. Most recommend up to 10,000mg/day which on average is 10 softgels a day. KetoGenics Mega EPA/DHA is a triple strength fish oil product and a great price.

https://www.ketoshop.com/products/mega-epa-dha-fish-oil

A Multivitamin/Multi-mineral supplement: The lack of fruit combined with limited vegetables could lead to vitamin deficiencies especially the longer you are on the diet. Play it safe and take a multivitamin/mineral supplement when following a PSMF. Keto Multi-Vit would be a good choice in this regard. https://www.ketoshop.com/products/keto-multi-vit

Electrolytes: Sodium/Potassium/Magnesium should be added to any ketogenic or low-carb diet and even more so on a PSMF. Most “keto flu” symptoms come from proper electrolyte balance – typically it is recommended to supplement with 3-5 g of sodium, 1 g of potassium (most pills come in 99mg amounts), 500 mg of magnesium, this should help with fatigue. In addition 600-1000 mg/day of calcium is also recommended. An all in one like Keto-Lytes would fit in perfect here.

https://www.ketoshop.com/products/keto-lytes-electrolyte-and-keto-flu-support

Fiber: If you are not getting enough from eating fibrous veggies (broccoli, cauliflower, etc) which is usually the case on a PSMF then adding in some Pysllium fiber is a great help. Sugar free Metamucil or Pysllium fiber capsules work wonders. Check out KetoGenics Pysllium fiber capsules. https://www.ketoshop.com/products/psyllium-fiber-capsules

ECA stack (Ephedrine, Caffeine, Aspirin) – optional but many find it can be essential for blunting hunger, giving you tons of energy and well lets be honest, the most researched “fat burner” in history

Protein Powder: Many have no issues with using them and find they are needed to hit their daily protein total but are not very satiating so if you want to use some then try to get micellar casein which will have a better chance of filling you up vs whey. For PSMF, casein is better than whey because it digests slowly and is more filling.

Interested in following a PSMF diet? Join the PSMF Facebook group and converse with others doing the same.

Ketogenic Diet and the Keto Flu

What is the Keto Flu?

In the beginning of a Ketogenic Diet some people may experience something that is known as keto flu where they may feel somewhat lightheaded, nauseous, fatigue and maybe even headaches. These flu-type symptoms usually only happen in the beginning stages of the diet while the body is switching over from burning glucose to ketones it can also be symptoms of withdrawal from carbohydrates. It can take the body sometime to adapt to this process and for the keto flu to subsided.

Lack of electrolytes (sodium, magnesium and potassium) seems to be the major cause of the keto flu.  Some remedies include upping your fat intake as well as adding salt to your meals.

Most people find the easiest and most effective solution is to boost their electrolyte intake with full spectrum electrolyte supplement. This is where Keto-Lytes™ comes in so handy.

Keto-Lytes™ is most commonly used by low-carb dieters to combat the symptoms if keto flu such as dizziness, headaches, nausea brain fog, fatigue, muscle weakness or cramps and diarrhea.

We also recommend a solid multi mineral supplement like KetoGenics Mega Mineral and of course a daily multi vitamin like Keto Mutli-Vit that has added electrolytes to support overall health.

 

PSMF – Protein Sparing Modified Fast | Lyle McDonald Rapid Fat Loss

PSMF – Protein Sparing Modified Fast

PSMF stands for Protein Sparing Modified Fast.

A PSMF is a temporary diet to kick-start rapid weight loss in people who are already severely obese or for people that are very lean, in-shape and need to lose those last few pounds be it stubborn body fat or just the last few pounds when trying to reach their goal weight. A PSMF is often used the last few weeks before a photo shoot, vacation (hitting the beach), fitness shows, etc or to break a stall. A PSMF should NOT be considered a long term solution but more of a safe-crash-dieting method for hitting very low body fat levels.

The basic premise is LOW fat, LOW carbs and HIGH protein. It is basically a ketogenic diet because of the low carbs (30gms or less) but varies in design of a true keto/high-fat set up in that the fat intake is drastically reduced. Both a PSMF and a ketogenic diet will put ones body in ketosis and fat will be the bodies preferred fuel source.

The reason why a PSMF works so well is because on a ketogenic diet your body burns fat for its fuel/energy and if you do not provide the body with adequate fat (from food intake) the body is forced to use up stored body fat at a RAPID rate, hence why the PSMF is so effective for fat loss.

The protein intake is kept HIGH to preserve muscle mass, and it does very well.

Example of macro breakdown of a 200lb person with 10% body fat (180lbs lean mass):

15-30gms of carbs
15-30 gms of fat (be sure to include 10gms of fish oil in that total)
1.5gms-2gms of PROTEIN per pond of lean mass so 270-360gms. These numbers are for those on the high end of the activity level (cardio and weights). Other people can get by with 1-1.5gms per pound of lean mass.

From what I have seen, your daily caloric total will probably be 50-60% of what you are normally used too. My normal cals vary from 1800-2300, on a PSMF its around 1200-1400.

** Recommended supplements for a PSMF diet: **

Some pretty basic but much needed supplements while following a PSMF:

Fish Oil – The PSMF Diet lacks in essential fatty acids(also know as EFA’s), so a supplement will be needed. Most recommend up to 10,000mg/day. KetoGenics Mega EPA/DHA is a triple strength fish oil product and a great price.

https://www.ketoshop.com/products/mega-epa-dha-fish-oil

A Multivitamin/Multi-mineral supplement: The lack of fruit combined with limited vegetables could lead to vitamin deficiencies especially the longer you are on the diet. Play it safe and take a multivitamin/mineral supplement when following a PSMF. Keto Multi-Vit would be a good choice in this regard. https://www.ketoshop.com/products/keto-multi-vit

Electrolytes: Sodium/Potassium/Magnesium should be added to any keto or low-carb diet and even more so on a PSMF – typically it is recommended to supplement with 3-5 g of sodium, 1 g of potassium (most pills come in 99mg amounts), 500 mg of magnesium, this should help with fatigue. In addition 600-1000mg/day of calcium is also recommended. An all in one like Keto-Lytes would fit in perfect here. https://www.ketoshop.com/products/keto-lytes-electrolyte-and-keto-flu-support.

In addition some will find taking both Ket-Lytes and a Multi Mineral complex covers their bases very well. https://www.ketoshop.com/products/mega-mineral-complex

Fiber: If you are not getting enough from eating fibrous veggies (broccoli, cauliflower, etc) which is usually the case on a PSMF then adding in some Pysllium fiber is a great help.. Sugar free Metamucil or Pysllium fiber capsules work wonders. Check out KetoGenics Pysllium fiber capsules. https://www.ketoshop.com/products/psyllium-fiber-capsules

ECA stack (Ephedrine, Caffeine, Aspirin) – optional but many find it can be essential for blunting hunger, giving you tons of energy and well lets be honest, the most research “far burner” in history 🙂

Protein Powder: Many have no issues with using them and find they are needed to hit their daily protein total but are not very satiating so if you want to use some then try to get micellar casein which will have a better chance of filling you up vs whey. For PSMF, casein is better than whey because it digests slowly and is more filling.

Exercise: keep it simple, weights – cut the intensity and frequency in half. Same thing for cardio, most do not even need to do cardio on a PSMF but if you must keep it short or do some LISS on the treadmill (Low Intensity State State cardio).

If you really want to succeed on a PSMF then I HIGHLY recommend you buy Lyle McDonald’s “Rapid Fat Loss Handbook”

http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook/

Lye has brought this diet to the mainstream and has a HUGE following among bodybuilders and fitness enthusiasts.