MY ULTIMATE MOVE FOR FAST FAT LOSS! Welcome to the MSMF Method

Alright, let’s not beat around the bush: losing weight is a mission. We’ve all been there—trying every diet under the sun, staring at that scale like it’s some cruel joke, and dealing with hunger pangs that feel like they could swallow you whole. But what if there was a way to drop those stubborn kilos and finally feel like you’ve got your life together without feeling like you’re starving or crawling through a 40-degree day in the Karoo?

Protein-Sparing Modified Fast (PSMF). Sounds fancy, but it’s essentially a high-protein, low-everything-else diet aimed at burning fat while saving your precious muscle. No one wants to lose the muscle they’ve worked so hard for, right? Here’s your ultimate guide to the PSMF—no nonsense, just the facts.

PSMF: The Secret to Effective Fat Loss and Muscle Preservation

PSMF is like a hardcore fat-loss plan where you slash calories to the bone but make sure your body gets enough protein to hold onto that muscle. You know, the stuff that makes you look good in a T-shirt or feels strong when you pick up a heavy bag of groceries. The deal is: you cut your carbs and fats down to nearly nothing, and focus on getting heaps of protein.

It’s like saying to your body, “Hey!, burn that fat, but don’t touch my muscles.” And for the most part, it listens.

SIDE NOTE: I’m officially renaming it to the Muscle Sparing Modified Fast (MSMF)—the new and improved name for PSMF—because the “P” for PROTEIN in PSMF might give the wrong impression that you’re not eating enough protein, and the “M” in MSMF better highlights that you’re sparing MUSCLE, not losing it.

“Stop wasting time on gimmicks—if you want real results, you need a method that works with your body, not against it. MSMF strips the fat and keeps the muscle, no nonsense.”

How I Transformed My Body with MSMF: From 81kg to 55kg Without the Hunger Games

Now, I know you’re probably thinking, “Isn’t this just another fad diet?” Definitely not! I personally incorporated MSMF on my carnivore diet, which helped go from 81kg down to 55kg. MSMF is all about getting your body to burn fat like an unstoppable machine—without the hassle of being hungry or tired all the time. The basics are simple: you eat high-quality proteins and practically zero carbs or fats. Yep, it’s as hardcore as it sounds, but it gets results that’ll make you feel like a new person.

Protein is the star of this show. While you ditch the carbs and fats, your body goes into fat-burning mode, converting your stored fat into energy because, guess what? Your body has no carbs or fats left to rely on, so it turns to fat stores. Boom, instant fat burn!

“The fastest way to get lean is not by battling hunger or spending hours at the gym. It’s about shifting your body into fat-burning mode—MSMF does that while keeping your muscle intact.”

Why MSMF Is a Total Game Changer

★ It Burns Fat Faster Than a Summer Day in Cape Town. Let’s face it, no one wants to wait around for weeks to see results. MSMF is like the express lane to fat loss. You’ve practically eliminated carbs, and that means your body has no choice but to burn fat for energy. This isn’t some slow-and-steady approach. We’re talking rapid fat loss here. And trust me, when the scale starts dropping and your jeans start fitting better, you’ll wonder why you didn’t try this sooner.

★ You’re Not Always Hungry (Seriously, It’s Not a Myth). With PSMF, you’re not constantly starving yourself. You’re eating high-quality protein, which is not only filling but helps keep your metabolism humming along. No more bingeing on chocolates at 10 PM because you can’t stand the hunger. You’re feeding your body what it needs without dealing with cravings that feel like they’re coming from the depths of hell.

★ It’s Simple, Even for a Busy Life. Life can be hectic. Between work, braais, and the occasional pothole-ridden road trip, we don’t have time to follow complicated diets. The beauty of MSMF? It’s dead simple. Protein-rich foods like lean beef, chicken, fish, eggs—just stuff you can grab at your local butcher or grocery store. No exotic ingredients, no spending your whole pay cheque on fancy foods. If you can cook a decent steak or boil an egg, you’re set.

★ You Don’t Have to Spend Hours in the Gym. Don’t get me wrong, exercise is important. But with MSMF, you’re giving your body the fuel it needs to torch fat without killing yourself in the gym every day. You’re already turning your body into a fat-burning machine, and with just a bit of movement—whether that’s a walk or some weight training—you’ll be seeing muscle tone and fat loss at a rapid pace. So, save the 3-hour gym sessions for someone else. MSMF does the heavy lifting for you.

★ The Results are Insanely Visible. We all know that feeling when you’re doing a diet and the results just aren’t showing up. With MSMF, that’s not an issue. Fat starts disappearing. You look leaner. You feel stronger. You actually want to show up at that family braai, not because you’re thinking of the boerewors roll you’re going to devour, but because you’re feeling more confident than ever. Those results are motivation to keep going—and when you see your body changing so fast, you won’t want to stop.

It’s Not a Quick Fix, But It Works Fast

Let’s be real: MSMF is not a “quick fix” diet where you drop a ton of weight in a week and then gain it all back by next Sunday. No, MSMF is about sustainable, rapid fat loss. It’s a commitment, but it’s one that pays off quickly and effectively. If you’re sick of those so-called miracle diets that leave you feeling more miserable than a traffic jam in Jo’burg, MSMF is your golden ticket.

“Fat loss isn’t about starving yourself—it’s about fueling your body with what it needs and ditching everything that slows you down. MSMF makes that simple.”

A Sample of What I Do

Alright, let’s keep this simple. I mostly eat red meat. Why? Because it’s one of the most nutrient-dense foods on the planet, packed with protein, iron, and all the good stuff that keeps me full for longer. On my Muscle Sparing Modified Fast (MSMF) carnivore diet, it’s all about protein—and no carbs, with the key rule of staying under 10g of total carbs.

Here’s what my two meals look like:

• Breakfast: A solid portion of lean steak, lean biltong, chicken breast, or whatever lean meat I’m in the mood for.
• Dinner: A hearty steak, lamb loin chops, or grilled fish—just keep it lean and high in protein.

Staying under 10g of carbs and 30g of fat will definitely make you rethink your usual meals. Hello, chicken breast! No room for high-fat cuts or carbs—just lean protein.

I’ve tried just about every diet under the sun, including vegan, vegetarian, pescatarian, juice cleanses, 3-day military diets, Atkins, the Zone diet, keto, Dukan diet, raw food diet, alkaline diet, etc. After breaking my arm and gaining weight, I found the carnivore lifestyle, and it all clicked. No more cravings or feeling sluggish.

For my MSMF days, I eat 400g of lean steak. That’s it. Steak and salt. I also do OMAD (One Meal a Day)—all my food in one sitting. It sounds hardcore, but it’s not hard once your hunger is under control.

You can mix it up with lean chicken, eggs, or other lean proteins. I usually aim for 800-1000 calories a day. If you’ve got more weight to lose, try 1 or 2 MSMF days a week (non-consecutive).

Simple. It works. No nonsense.

“Forget the ‘magic pill’ diets. MSMF is where the real fat-burning power lives—turn your body into a lean, muscle-sparking furnace.”

The Do’s and Don’ts of PSMF

Before you jump in, here’s the lowdown on what you need to keep in mind.

• It’s hardcore, but short-term – You can’t live like this forever. MSMF is a tool to help you shed fat fast, but it’s not something you’ll sustain for months. It’s a quick fix, not a lifestyle.
• Don’t under-eat – With MSMF, it’s easy to think, “Oh, I’m cutting calories like a pro!” But don’t go too far. Under-eating is a bad idea and could mess with your metabolism. Make sure you’re hitting your protein target and staying hydrated.
• Micronutrient deficiencies are a thing – You’re eating mostly lean protein and veggies. That’s great, but it means you’re not getting all the vitamins and minerals you need. Consider taking a supplement, or else your body might get cranky.
• Not a long-term solution – Yes, MSMF can help you lose fat quickly. But once that fat starts melting away, you’ll need to transition back into a more sustainable eating pattern. Don’t try to live in this fat-burning vacuum forever. Your body will revolt.
• Check with a holistic health care provider – If you’ve got health conditions or concerns, chat with a holistic health care provider before you dive in. MSMF is intense, and while it’s safe for many, it’s always a good idea to have an expert in your corner.
• Highly recommended – It’s highly recommended that you’re already acclimated to the carnivore diet before attempting MSMF. The drastic carb and fat restrictions will be much easier if your body is already adapted to burning fat for fuel.
• Eat mostly red meat – I highly recommend eating mostly red meat during MSMF because of its nutrient density. Red meat is packed with protein, iron, and all the essential nutrients your body craves, making it the perfect fuel for your fat-burning journey.
• Get your salt in – It’s imperative that you eat enough salt (Himalayan, sea salt, or Kalahari salt) to maintain your electrolytes. Without it, you might experience fatigue, dizziness, or cramps. Your body needs those electrolytes to function properly, especially on a low-carb, high-protein plan like MSMF.

The downsides (because there’s always a catch)

Let’s not pretend MSMF is a walk in the park. Some folks feel tired, cranky, or even dizzy when they start cutting out carbs. Your brain loves carbs, and when it doesn’t get its fix, things can get a little fuzzy. You may also feel cold, and you might notice a dip in performance at the gym. That’s your body adjusting.

But, and this is important: these side effects usually don’t last. Your body will adapt after a few days. Just remember, it’s not a vacation; it’s a fat-loss bootcamp.

“Less is more when you’re focused on protein and purity—on a carnivore MSMF, your body learns to burn fat without compromising strength.”

The Bottom Line: PSMF Is The Real Deal

MSMF isn’t for the faint-hearted. If you’re after rapid fat loss and ready to put in the effort (and deal with the occasional grumpy day), it works. Just remember—it’s a short, intense sprint, not a marathon.

Make sure your protein game is strong, stay hydrated, and don’t forget your micronutrients. MSMF is a tool, not a forever plan.

Ready to burn fat and keep your muscles intact? Drop the carbs, hit the protein, and get results. It’s simple, effective, and doesn’t starve your body.

If you’re serious about shedding fat and getting lean, MSMF is your ticket. It’s a commitment, but stick with it, and you’ll transform. MSMF: The real deal for a successful weight loss journey.

Sources for Further Reading

■  How to Lose Weight With a Carnivore Diet – Carnivore Diet, 2023  Read Article  ■  10 Hacks For Faster WEIGHT LOSS On A Carnivore Diet – YouTube, 2023  Read Article  ■  Carnivore Diet and Intermittent Fasting: Should You Combine These? – Carnivore Snax, 2023  Read Article