The Protein-Sparing Modified Fast Method: Over 120 Recipes to Accelerate Weight Loss & Improve Healing

by Maria Emmerich, Craig Emmerich

Looking to accelerate your weight loss or break out of the diet plateau without losing lean mass?  Bestselling authors Maria and Craig Emmerich bring the solution to you in their new book, The Protein-Sparing Modified Fast Method.

A Protein-Sparing Modified Fast (PSMF) is a tool designed to kick-start rapid weight loss by minimizing carbs and fat while supplying the body with adequate protein. This approach mimics the rapid weight loss benefits of fasting while preventing the loss of lean mass. Essentially, you "spare" your body's protein (your muscle) while rapidly losing weight. PSMF leverages the protein-to-energy ( ratio of foods to induce fast fat loss. It’s an extremely effective way to improve insulin sensitivity and break stalls.

In The Protein-Sparing Modified Fast Method , bestselling authors and low-carb advocates Craig and Maria Emmerich give you the science to support this method, along with recipes that are incredibly satiating even though they are very low in energy. You will be amazed at how good they taste, too! The book offers over 120 recipes from comforting breakfast dishes to family dinners to snacks and sweet treats, covering a broad range of global flavors. They are as quick and easy to prepare as they are satisfying.

Sample recipes

• Soufflé Omelet with Ham and Chives
• French Toast Porridge
• Steak and Eggs
• Dutch Baby Apple Pancakes
• Basil Shrimp Ceviche
• Grilled Pork Chops with Truffle Mustard
• Chicken Fingers with Carolina BBQ Sauce

Genres: Health, Food, Cookbooks, Cooking, Nonfiction

288 pages, Paperback

Published April 12, 2022

About the author

Maria Emmerich is a wellness expert in nutrition and exercise physiology. She shares a passion for helping others reach their goals of optimal health. She struggled with her weight throughout childhood and decided enough was enough. She decided to study health and wellness so she could help others stop wasting their time being discouraged with their outward appearance and not feeling their best mentally. Maria understands the connection between food and how it makes us all feel on the inside and out. Her specialty is brain chemical neurotransmitters and how they are affected by the foods we eat. She has authored 8 books and co-authored one book with Dr. Briffa, Dr. Steve Parker, Dr. Eenfeldt and Dr. Robert Su. She has authored several cookbooks and 3 nutritional guide books including “Secrets to a Healthy Metabolism” which includes a forward by New York Time #1 bestselling author of “Wheat Belly” Dr. William Davis. Her latest book “Keto-Adapted” includes a forward by Dr. William Davis and excerpts from Dr. David Perlmutter author of the New York Times best seller “Grain Brain”.

Her blog includes a unique combination of innovative recipes using alternative ingredients (and bacon) to less healthy options and easy to understand explanations of why these options are better for our health. She includes with each recipe a snip-it of information about different ailments and problems with our health that can be healed with proper nutrition. She has a passion for helping people start a healthier lifestyle. Weight loss is often a side effect of helping treat any number of problems including diabetes, cholesterol issues, alopecia, hashimoto’s, autoimmune diseases and much more.

Reviews

[Katherine · Rating 2 out of 5]

Bought this for a few recipes I saw mentioned in the blog/online group. A few major things stuck out as drawbacks:
-repeating recipes with one small change. (How many ice pop recipes do we need when the only change is the extract) there are 6 or seven ice pop recipes that are verrrry similar.
- I read Maria mentioning that they had cut out about 100 recipes during editing. And then I see recipes like “Turkey Sandwich” on page 218 and think wtf. I’m pretty sure adding mustard and turkey in between two slices of bread isn’t 2page recipe worthy. There are several “fluff” pages like this that are just silly. Lobster tails - cook lobster with salt. Um duh?
- dependent recipes. Often you will find a recipe on a page that references another recipe you have to make in addition. Like a recipe that you have to make bread as a base and the sauce on a different page. This will occasionally push the cook time for over two hours which is a lot. Not everyone batch cooks.

Overall there are a few gems in this cookbook like the porridge, shortcake, pudding, and some chicken recipes but for $36 it wasn’t worth it. Just rent it from the library and copy the pages you like or photograph them in the bookstore. There’s only about 10 great ones in here so you’re better off renting the book or grabbing other recipes from her free website.

[Lindsay Kinney · Rating 4 out of 5]

I appreciate the number of dairy-free recipes in the cookbook portion of this book. Many of the sweets could be served at major holiday gatherings, which is a nice bonus.
The scientific bits at the beginning are the best part, and the PSMF method is much clearer to me now.

[Tara Dodson · Rating 5 out of 5]

Time for something different........

I’ve been a high fat Carnivore for three years. I lost 25lbs, a lot of inflammation, and constant joint pain within the first month of Carnivore. I’ve lost hardly anything since! I have an Autoimmune condition, Lupus, from which I was seeking healing. It affects my skin and I’ve not had any healing where my skin is concerned. As a matter of fact I’ve gained weight and I’m ready to go another Carnivore route, high-protein! I’m anxious to get started, as I’ve heard and seen wonderful testimonies. Maria has such awesome recipes that I can’t wait to sink my teeth into!

[Tim · Rating 3 out of 5]

Meh, ok. The popular science part was enlightening. I might give this a try. I already eat something like 175 grams of protein per day, I could see only eating protein one day a week. Always up for a kookie dietary experiment.

[Sheena Cousins · Rating 5 out of 5]

Excellent recipes

Wish it had information if there is a reseed needed how many times a week or at all great book and recipes would recommend

[Dr Cynthia · Rating 5 out of 5]

Great book for healing these recipes have actually helped me feel better!!

[Curly's Ramblings · Rating 5 out of 5]

Good detail info on reasons for and creating a modified fasting plan for those needing to loose additional fat but do not want to risk losing muscle mass.

[Julie Gardner · Rating 5 out of 5]

I really appreciated the breakdown explanation of how this way of eating works for the body. The first portion of the book breaks everything down. There are recipes, pre-planned meals to give you and example of how to make the meals work to your advantage, as well as a grocery shopping list.

[Sarah Holt · Rating 4 out of 5]

The PSMF method is based on the premise of a high protein, low fat approach to eating is best for weight loss and ideal health. The science in here was interesting to say the least, but not all the latest studies were included, nor were there studies included that went against this way of eating. The recipes in the book that I tried all worked and for the most part were tasty. After following this lifestyle for 6 months, I realized it was not working for me, so went back to the basic keto way of eating. I am glad that I tried it.