Bulletproof Protein Fasting Sample Meal Plan
The Bulletproof Diet is a cyclical keto style of eating that prioritizes anti-inflammatory foods and behaviorsincluding protein fasting. About one to two times a week, you limit your protein intake to 15 grams to support autophagy.
To keep you full and energized, start your day with a cup of Bulletproof Coffee. Have high fats and moderate carbs throughout the day, and save your carbohydrate intake for the afternoon or evening.
Heres a sample shopping list to stock up on in preparation for your big day of protein fasting:
- Quality fats like grass-fed butter, Bulletproof Grass-Fed Ghee, olive oil and coconut oil
- Sweet potatoes, yams, carrots, cucumber, celery
- Avocados
- Bulletproof Coffee ingredients: Bulletproof Brain Octane C8 MCT oil, Bulletproof coffee beans and grass-fed butter or ghee
The following sample meals will help your body detox even more efficiently while giving you an extra boost of energy.
Overall Ive Lost 80 Pounds And It Took Me 10 Months
I want other women to know that, as cliché as it sounds, weight loss is definitely a marathon and not a sprint. It took me a few months into my journey to realize that. Forgive yourself whenever you mess up, because you will slip up and you will fail. I remind myself that this is a lifestyle change, and I am learning new ways to become healthier. I’m proud of myself.
How Does It Help You Burn Fat
A fat fast is very low in calories and high in fat. Its designed to create a calorie deficit, which is needed for weight loss, while quickly depleting your bodys carb stores so you move into ketosis and burn more fat.
Thus, if you adhere to this protocol strictly for 25 days, you may enter ketosis and begin burning fat as your primary source of fuel, particularly if youre already on a very-low-carb diet.
If youre already following a low-carb or ketogenic diet, you may also find that a fat fast boosts your ketone levels, as your body burns more fat to meet your bodys energy needs.
In theory, the combination of a calorie deficit and lack of dietary carbs during a fat fast could lead you to burn more fat (
9 ).
In fact, if youre not already keto adapted or youre doing a fat fast after a cheat day, a lot of the weight lost during a fat fast is likely water weight.
This weight will return as soon as you begin eating carbs again and replace your bodys glycogen stores.
Summary
Fat fasts lead to a calorie deficit and may help you reach ketosis quicker. Still, as this approach is very short term, much of the weight lost is likely to be water weight.
Read Also: How To Eat Intermittent Fasting Diet
Leucine Benefits & Leucine Threshold
There are a lot of leucine benefits. Leucine is suspected to be the only amino acid that can stimulate muscle growth and help prevent the deterioration of muscle with age.
The leucine threshold is the amount of leucine thats been shown to trigger muscle protein synthesis. The amount of leucine required to do this is at least 3 grams but preferably closer to 4. This is the amount of leucine naturally found in 30 grams of many animal-based protein sources.
Studies in humans show that even in the presence of a high protein meal, adding leucine further augments protein synthesis. Because muscle protein synthesis is what creates new muscle tissue, optimizing your leucine amount per meal, even if your meal is high in protein, may further boost muscle gain.
In fact, recent studies suggest that the chief factor in determining how well a protein builds muscle is how much leucine the protein contains.
Whats Included In The Prolon Plan
ProLons packaging is stellar. The sleek, modern, glossy white kit reminded me of unboxing a new MacBook or iPhone. Inside sits five smaller boxes, marked Day 1, Day 2, etc. Each contains all of the food allowed for that specific day, which is made up of 73 carefully chosen plant ingredients. The protocol does not allow you to change the order of the days or swap foods from one days allotment to another. You can, however, decide how youd like to arrange your daily meals, although a suggested menu card is provided.
Foods provided include dried soup blends , proprietary nut and cocoa-based bars, pouches of olives and kale flax crackers, and a few supplements, including algal oil for plant-based omega-3 fatty acids, and a multivitamin/mineral. The kit also contains herbal teas and a large water bottle used to sip a flavored glycerol-based drink, which is used days two through five to help maintain fullness.
A very straightforward instruction sheet is provided, which lays out how to follow the plan. An FAQ on the brands website answers additional questions about things like coffee , adding lemon to water , sprinkling herbs into the soup , and drinking sparkling water .
Also Check: What To Drink While Fasting
How To Do A Protein
The diet is divided into two main phases: the intensive phase and the refeeding phase.
The intensive phase can last up to 6 months and involves limiting calorie intake to less than 800 calories per day.
To follow the PSMF, you must consume approximately 0.7 grams of protein per pound of body weight. Generally, this should come from protein-rich foods like poultry, fish, eggs, low-fat cheese, and tofu.
Added fats like oils or salad dressings are off-limits, and carbs are restricted to around 20 grams or less per day.
During the refeeding phase, carbs and fats are slowly added back into the diet, and daily protein intake is gradually reduced by 714 grams per month.
The refeeding phase can last 68 weeks. Up to 45 grams of carbs are permitted per day in the first month, while up to 90 grams per day are allowed during the second month .
A multivitamin, as well as potassium, calcium, magnesium, and sodium supplements, are used during the intensive phase to help protect against nutritional deficiencies.
Summary
A typical PSMF is divided into two phases: the intensive phase and refeeding phase. During the intensive phase, carbs, fat, and calories are severely restricted. In the refeeding phase, foods are gradually added back into the diet.
One Day I Ate An Entire Large Pizza By Myself I Went Into The Bathroom Looked In The Mirror And Broke Down
I didn’t cry because I was overweight, but because I felt like I had given up on myself and lost who I was. That day , I decided to order Tupperware and get a gym membership, and I told myself that no matter how hard it would get, I would not look back.
Food-wise, I started with the basics: chicken, broccoli, and rice. I *hated* every bit of that. So I started playing around with different vegetables and carbs and realized there isnt necessarily one way to eat in order to be healthy.
I started to fall in love with the idea of intermittent fasting and realized that this, combined with a high-protein diet, was the most beneficial way for me to eat, paired with the way I was working out. I realized that following my macros versus trying to stick to a specific caloric amount helped me see way more progress.
I started cooking pretty much everything. Preparing my food on my own helped me better understand what I was putting into my body. It is 100 percent true when people say, abs are made in the kitchen.” When I changed my diet and went more homemade with my meals, I started to see major body changes.
Heres what I typically eat in a day now:
- Breakfast: Oatmeal with berries and almond milk.
- Lunch: Grilled chicken with roasted zucchini and brown rice.
- Snacks: Rice cakes with almond butter or Greek yogurt with berries and honey.
- Dinner: Grilled chicken, kale, and spinach salad with balsamic vinegar.
- Dessert: Banana slices with almond butter or a smoothie bowl.
Also Check: Why Fasting Works For Weight Loss
What Is A High
A high-protein diet is one where you work on getting plenty of protein probably more than you are used to getting as the first focus of your eating patterns. Protein-rich foods include eggs, meat, seafood, legumes, and dairy products. These foods are not only high in protein but high in nutrients in general. That means a high-protein diet is also a high nutrition diet.
Increasing protein can be very helpful for weight loss because protein can help tame your appetite.1 It also supplies plenty of the raw materials needed to maintain your muscles and your metabolism, both of which help ensure that youre burning calories at an appropriate rate.2
For people who want to build muscle, getting more protein than is typically recommended is a must. Current recommendations, known as the RDA or the recommended dietary allowance, are designed for healthy people and meant to prevent malnutrition they arent meant to help increase muscle mass or improve medical conditions such as type 2 diabetes.3
Diets with increased protein can have a positive effect on the treatment and prevention of type 2 diabetes and metabolic syndrome, and possibly even heart disease.4 Higher protein intake also helps prevent sarcopenia, which is a loss of muscle mass that can occur as you age, and a related condition, osteoporosis, which is a loss of bone mass.5
More high-protein guides
You can read more about how much protein most people are eating now in our expanded section here:
Beans Lentils Peas & Soy
Legumes beans, lentils, peas, seeds, and soy are a good source of protein and provide other essential nutrients. Yes, most are higher in carbs than the other foods on this list. However, theyre also high in fiber. Plus, as an excellent source of plant-based protein, legumes are perfect for vegetarian and vegan weight-loss diets.
One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories.16
Additionally, consuming soy products has been shown to help reduce appetite and support weight loss in several studies.17
While soy is considered a complete protein, beans and legumes are low in one or more of the essential amino acids that you need to eat to stay healthy.18 The good news is, combining different plant proteins, such as beans and nuts, can provide adequate amounts of all the essential amino acids your body needs.19
Plant protein powder supplements are processed, so they lack the fiber found in whole foods. However, they are a good option for getting more protein with fewer carbs. For this reason, you may want to consider occasionally including plant protein powders if youre a vegetarian or vegan who eats keto or low carb.
Protein percentage range: 80% to 26%
Recommended Reading: Does Intermittent Fasting Slow Down Your Metabolism
Water Fasting Vs Dry Fasting
There are many different ways that you can do your fast including:
- Fat fasting – Eating only fat during your fast for some length of time
- Water fasting – Consuming only water during your fast
- Dry fasting – Consuming neither food nor water during your fast
- Fasting mimicking diet
- And other variations
Each of these types of fasts has their own benefits and they are important to discuss because if you can’t do one then you might be able to do the other.
Water fasting is probably the easiest and safest way to get into fasting.
If you are water fasting, then during your fast you can consume as much water as you want.
This is beneficial because it reduces the risk and symptoms of dehydration, it can help you feel full and is probably safer for older individuals.
One potential downside to water fasting is that it may not be quite as beneficial when compared to dry fasting.
Dry fasting is when you go without both food or drink and you prevent putting anything inside of your mouth for an extended period of time.
Dry fasting can last for as few as 12 hours but go beyond 24 hours in some cases.
Dry fasting is said to be more powerful than water fasting because it puts more stress on your body as it has to deal with both a lack of food and water.
If you choose to do dry fasting then you need to be in a position where you have water available to you and it’s probably a good idea to have a friend or someone else around in your house just in case!
Take The Right Supplements
You dont need to take any supplements while following a PSMF, but doing so will make the process much more enjoyable.
First of all, its worth taking a serving of fish oil daily.
Although you can go a few days to a few weeks without consuming essential fatty acids, like those found in fish oil, theyre worth taking.
There are hundreds if not thousands of functions in the body that depend on these essential fatty acids, and its better to be safe rather than sorry while following a restrictive diet like this.
You can take any high-quality fish oil, but I recommend Legion Triton. An effective dose of fish oil is 500 to 3,000 mg, or four capsules capsules of Triton.
Next, I recommend you take a good multivitamin.
You wont be able to meet the RDI for most nutrients while following this diet, so taking a well formulated multivitamin is a good way to minimize the risk of nutrient deficiencies.
You can take any high-quality multivitamin, but I recommend Legion Triumph. Its specifically formulated to contain all of the nutrients that athletes are generally lacking, along with a few nutrients that most people dont get enough of .
Its also worth taking 600 to 1200 mg of calcium and 500 mg of magnesium daily, for the same reasons. Any brand of these minerals will work, but I like Natural Calm magnesium and Kirkland calcium tablets.
Finally, I generally recommend you avoid protein powders, bars, and other calorie-containing supplements.
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Protein Reduces Appetite And Makes You Eat Fewer Calories
Protein can reduce hunger and appetite via several different mechanisms .
This can lead to an automatic reduction in calorie intake.
In other words, you end up eating fewer calories without having to count calories or consciously control portions.
Numerous studies have shown that when people increase their protein intake, they start eating fewer calories.
This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high .
In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount .
So, high protein diets not only have a metabolic advantage they also have an appetite advantage, making it much easier to cut calories compared to lower protein diets.
Bottom Line:
High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.
My Experience With Psmf +60 Lbs Lost In 8 Months
As you probably know by now, I have a thing for this type of dieting. But it wasnt always like that.
If youve read my post 5 tested tips on how to adhere to your diet you will know a bit about my first major diet, but to sum it up i
- Was a big bulky teddybear at 235 lbs and 510.
- Was decently strong, with among other lifts a 5 x 330 lbs bench press.
- Was also pretty fat, much more than my delusional mind would accept.
- Wanted to lose weight fast, as I had not been lean for more than 4 years at the time.
- Adopted a PSMF style diet, stuck to it for the majority of 8 months, and lost 11 inches off my waist and just north of 60 lbs.
- Retained 95 % of my strength. Actually slammed a personal record halfway through the process.
So yeah, it kicks ass, while kicking your ass. I pretty much had a full-blown affair with protein shakes and plain chicken. Consumed way too few vegetables and didnt really bother with supplementation.
Looking back, there are a few things I would probably change, to make it all a bit easier.
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How To Lose Weight By Fasting: What You Need To Know
Fasting is a practice that has been around for thousands of years and is defined as the abstinence from food for a set period of time. Whilst there is a whole range of fasting methods, the best-known and most researched method for weight loss is intermittent fasting, which is an eating pattern that involves cycling between periods of non-eating and eating.
One of the reasons that intermittent fasting has been shown to work for weight loss is because of the overall reduction in calorie consumption that results from extended fasting periods.
Studies have shown intermittent fasting can yield impressive weight loss results. In a review study published in the journal Translational Research , researchers found that intermittent fasting was able to result in a 1.65 pound per week rate of weight loss, whilst another recent meta study , reviewing 27 intermittent fasting programs, found participants had a weight loss of 0.8% to 13.0% baseline weight without any serious side effects. They also found that where participants followed the intermittent fasting for longer than 4 weeks, waist circumference decreased by 1.1 inches/3 cm to 3.1 inches/8 cm.
