Sample PSMF Meal Examples and Practical Foods

In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most powerful evidence-based tools for rapid fat loss and muscle preservation.

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You'll learn exactly how to calculate your macros, when to schedule refeeds, how to adapt PSMF for your menstrual cycle or menopause, and what recent human clinical studies reveal about high-protein, very-low-carb diets for fat loss, hormonal balance, and metabolic health.

Vanessa also explains how ketosis is achieved even on a high-protein plan and how to track your fat-burning progress with Breath Ketones.

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🧬 Topics Covered

• What is a Protein-Sparing Modified Fast (PSMF)?
• How to set your protein, carb, and fat macros
• How to calculate protein for your body weight
• Sample PSMF meal day and practical food swaps
• Should women do PSMF during PMS or before menstruation?
• Refeeds vs. diet breaks: how and when to use them
• PSMF for menopausal women and insulin resistance
• Using PSMF 1–2 days per week for maintenance
• Cholesterol and lipid changes on high-protein, low-fat keto
• Tracking ketosis with the Tone Device

📚 Scientific Studies Discussed

1. Pandurevic et al., 2023 — Endocrine Connections
   • "Efficacy of very low-calorie ketogenic diet in obese women with PCOS"
   • 16-week RCT showing a VLCKD produced greater fat loss, improved hormones, and restored ovulation compared to a Mediterranean diet.
2. Pala et al., 2024 — Frontiers in Endocrinology
   • "Very low-calorie ketogenic diet reduces blood pressure and cardiometabolic risk in postmenopausal women."
   • 6-month clinical trial: VLCKD led to lower central blood pressure, triglycerides, and visceral fat vs. intermittent fasting or free diet.
3. Merra et al., 2016 — European Review for Medical and Pharmacological Sciences
   • "VLCKD with amino acid supplementation preserves muscle mass during rapid fat loss."
   • Demonstrated superior lean mass preservation compared to an equally low-calorie but non-ketogenic diet.
4. Guarnotta et al., 2022 — Nutrients
   • Review: VLCKDs (
5. Umbrella Review, 2023 — BMC Medicine
   • Summarized multiple meta-analyses showing ketogenic and very-low-carb diets yield significant fat loss, lower triglycerides, and improved glucose control, especially when protein is optimized.

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Free High-Protein Keto Guide

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.