Best products from r/PSMF

Hi there! We seem to be pretty similar - also Cat 3 lady with 90g of protein a day. First - fish oil will have no carbs in it. For electrolytes, I ordered this, which has none, or you can use lite salt or Powerade zero (or equivalent).

For carbs, you're going to want to keep them under 20g (not counting fiber, like with keto) and fats also under 20 grams. Lower is always better, if you can manage it, and spreading carbs out throughout the day will prevent spikes. I messed this up by eating a container of pico de gallo for dinner last night, and felt weird for an hour but nothing too crazy.

Keep in mind that this is, very much, a type of fast. You aren't going to feel satiated, but it will work. My personal favorites for food are:

• sliced turkey breasts from the deli (careful about flavorings, smoked is usually OK but I found the sriracha one isn't) with horseradish or mustard, if you like tangy spicey stuff
  
  
• Egg whites however you like them. Either boil eggs and leave the yolks or as scramble with dark green veggies of your choice
  
  
• Chicken breasts marinated in calorie free stuff. There are marinade suggestions at the back of the book.
  
  
• Shrimp with cabbage and soy sauce. I may add a tablespoon or two of a sauce with a few carbs in it if I've been good the rest of the day.
  
  For reference, I'm averaging around 635 calories a day.
  
  I'm not gonna lie, this diet is very boring. Others may have better ideas - I know my husband has concocted some crazy curry that meets his macros, but it always ends up being more than I'm allowed to eat all day (he's a significantly bigger person than me in all directions). I'll get the recipe at some point though so others can copycat if you'd like.
  
  You can follow along with my updates here if that's helpful! I update every morning, and will probably keep going until the 14th.
  
  Good luck :)

I spent $8 on an oil mister spray thingy that you can hand pump. Olive oil in that, give the tray of veggies a very quick spray-over. I tested it out on a scale and it's like a gram of oil, so I don't bother counting that fat it since it's spread out over 2-3 servings of vegetables on a big tray.


With that method, I get a pretty good roasty char on things like cauliflower and broccoli.

edit: Here's an example of a mister that's similar to mine

Here's the fish oil: https://www.amazon.com/Carlson-Finest-Liquid-Frustration-Packaging/dp/B00GA86WR6/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1483439202&sr=1-1&keywords=carlsons+fish+oil

Tastes surprisingly good and 2-3 teaspoons a day is a lot better than swallowing a bunch of capsules in my opinion.

I do vanilla almost exclusively. If I want a healthy chocolate taste to it, I add Cacao to the mix, though be careful of the macros. I'm not much of a sweets guy (at all) so vanilla is fine.

Edit: Sometimes I mix coffee in with it. Pretty damn good, IMO.

Yeah get a cheap psyllium husk. Like 15 grams per day. So, poop is more than food. It's also a lot metabolic waste from things like red blood cell death... Fiber helps it come out and not build up.



Also, reducing calories can cause digestive shutdown/slow down (this prevents a lot of calories from being burned). So, having something in there is beneficial no matter how you look at it.


Yerba Prima Psyllium Whole Husks, Colon Cleanser 12 oz ( Pack of 2) https://www.amazon.com/dp/B01ATPBE6O/ref=cm_sw_r_cp_apa_i_hgMhDbD3FQBZC

As kabuto said, they are approximations. If you're getting 165+g a day, that is probably plenty. It sounds like you're already using a protein shake, I also found that pretty much the only way I could get as much protein as I need when I do psmf. I personally like Twinlab this stuff, two scoops mixed with 16 oz of unsweetened almond milk 360 cals 5 carbs and 52g protein

I'll throw this in.. I actually posted on /r/SkincareAddiction regarding omega 3s causing breakouts (mainly it's because it's 1000x more reactive in the body than other fats)..

I found that fish oil breaks me out if I mix it with other inflammatory foods.. like whey proteins, etc.. but if I eat it before a real meal I'll be fine. I personally use: https://www.amazon.com/OmegaVia-Pharma-Grade-Omega-3-Enteric-coated/dp/B00CJKJK1E/ref=sr_1_4_a_it?ie=UTF8&qid=1492488253&sr=8-4&keywords=pharmaceutical+grade+fish+oil

To answer your question.. You can skip it.. and you'll be fine.. but you should add some olive oil to get your omega 3s.. I would buy that one fish oil supplement I listed.. and eat it right before dinner (so long as it's a real meal).. my skin has still remained perfectly clear.. I used to get bad cystic acne when I combined it with whey protein..

Here's the linky : https://www.amazon.com/gp/aw/d/B00ZO4WW7Q/ref=mp_s_a_1_4_a_it?ie=UTF8&qid=1543265701&sr=8-4&keywords=Compression+gloves&dpPl=1&dpID=416KpfTuZFL&ref=plSrch

Sometimes I just cut the fingers off of regular knit gloves and that is a bit warmer than these would be. and the added bonus of looking punk rock.

Tried Sominex (https://www.amazon.com/Sominex-Night-Time-Tablets-Original-72-Count/dp/B001G7QT1A) last night and it seems to have worked. Took it about an hour before bed. I believe this is Diphenhydramine so the same ingredient found in Benadryl.

How does Nyquil compare I'm wondering?

You're probably close to 30% now.

Get these:

https://www.amazon.com/gp/aw/d/B000QURRUK/ref=mp_s_a_1_1?ie=UTF8&qid=1474505140&sr=8-1&pi=SY200_QL40&keywords=fat+caliper&dpPl=1&dpID=31KSLGelZOL&ref=plSrch

This is the one I'm using. 3 servings a day.

https://www.amazon.com/gp/product/B011QGTRG4/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Chloride, but I would recommend just using Lite Salt. Potassium can be dangerous, so most OTC supplements are very under dosed.

I buy these

https://www.amazon.com/Grass-Fed-Micellar-Casein-Flavored/dp/B002PYLOX6

https://www.amazon.com/Sports-Nutrition-Protein-Isolate-Unflavored/dp/B0015AQL1Q/ref=sr_1_4?keywords=now+whey&qid=1566872118&s=hpc&sr=1-4

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I go harcore non flavored. Im used to it.

If anything,you can add stevia and cocoa powder. BUt IMO thats yucky.