Why You Burn Fat on a Sardine Fast

Find out why sardine fasts can help lose body fat.
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[@karencompton4851]

A 1000% I would use your recipe Maria over sardines! Thank you both for what you do. You make food guilt free! Tasty healthy foods that make you feel great! Thanks for making this video 🥰🥰🥰

[@craigemmerich]

❤❤❤

[@MariaEmmerich]

Thank you! 🙏

[@karencompton4851]

@@MariaEmmerich 🥰🥰🥰

[@margaretthomas8477]

Very informative and you are right!! Taste buds love variety!!

[@24carrotgold8]

Dr. Boz took 200 people through a 72 hour sardine fast. It was more effective in lowerering glucose and raising ketones than a water only fast. She showed the graphed data. Surprisingly, ketones were higher on the 4th day and ketosis was sustained even after breaking the fast. I used this fast 3 days before and 2 days after chemotherapy infusions. My highest ketones were 6.9. I was applying the protocol of Prof Thomas Seyfried and resolved stage 3 endometrial cancer. Sardine fast is about healing the mitochondria and reversing insulin resistance. I never did it for weight loss. But now my CT scans confirm NED (no evidence of disease).😊👍🥳

[@craigemmerich]

We see similar results with the PSMF recipes we posted. :)

[@MariaEmmerich]

We achieve the same results or better with PSMF, and much tastier food ☺️

[@carmelmaldonado6258]

@@24carrotgold8 Congratulations!!

[@lorimcmanus5657]

Congratulations!! I have one of his books. Good to know your story. That is so awesome.

[@1234love222]

That’s amazing

[@SparkleWithTEEMAW]

It takes so much time to do the recipes in the book. The sardines are quick and easy🙃

[@MariaEmmerich]

I have tons of quick and easy PSMF recipes 😊

[@susanbethmorris]

@@SparkleWithTEEMAWthat’s why I prefer the sardines as well!

[@milenitung6679]

I’m on day 5 of my sardine fast and feel rejuvenated! The mental clarity and newfound energy is shocking. I’ve lost 6lbs. To be honest, I love sardines. The simplicity of it all is why it works for me. If I’m not sardine hungry, I don’t eat.

[@craigemmerich]

Yes, we hear this all the time from clients doing PSMF days. :)

[@lynnwilliams5432]

Might help Craig I think.

[@craigemmerich]

@@lynnwilliams5432 I have done lots of omega-3s over the years.

[@lynnwilliams5432]

@@craigemmerich Maybe the combination of low calorie challenge plus the Omega3s would do something just give it a try to see. If it didn’t make me feel so great I wouldn’t think of suggesting it to you. Let me know .

[@craigemmerich]

@@lynnwilliams5432 I am at a low weight so don’t want low calorie. If anything I need to gain weight (muscle).

[@lindamiller2868]

I love how passionate Maria is about people eating food that tastes good 😊

[@elizabethgerads3717]

Amen!!!

[@MariaEmmerich]

🙏☺️❤️

[@alexaad1712]

It works because it helps to meet the protein requirements for the day, while keeping calories low. It is lower in fat than other meats with high Omega-3’s. It provides enough satiety to keep hunger at bay. It immediately puts you in ketosis and helps keep you there. I tried this with other meats and had a hard time staying in ketosis.

[@helenemalan8212]

Sardines are delicious - if it works for people who love it and don’t find it boring - why all the negative comments Maria and Craig?

[@craigemmerich]

Because the same people that promote things like this will talk bad about PSMF or lowering dietary fat, don't count macros, etc. :)

[@LMPM0909]

You couldn’t pay me to do a sardine fast!! 😂 For those who love it more power to ya!

[@MariaEmmerich]

Exactly!!😝

[@theweightlosslady1]

I agree!

[@terifarlow4352]

I grew up eating sardines in Wisconsin. So I love them . I don’t use the ones in oil because it can be seed oil even if it says olive oil. I take the ones in water and sauté in brown butter . I like to use sardine when I need quick and easy without having to think about it too much . When life it crazy busy or stressful.

[@milenitung6679]

Try adding some to the sardines and then air frying them. they are deliciously crispy. The only downside is your house will smell really bad and your air fryer will need to be thoroughly cleaned, but it was worth it.

[@terifarlow4352]

Good idea . I will give it a try . Thank you!

[@bradleystuart8608]

The steak and egg diet is my favorite for rapid weight loss

[@MariaEmmerich]

As long as your macros are right for weight loss while maintaining lean mass I think that’s great 🙏

[@bradleystuart8608]

@@MariaEmmerich that’s a great point and I’m not sure tbh. I typically eat 1.5-2 lbs of fatty beef-ribeye or chuck eye along with 8 eggs. One meal per day, a 24 hour fast works best for me. Now I have to look at macros, thanks!

[@lowcarblynn]

I get what you’re saying, but I love these types of challenges. I’ve been keto for almost 7 years and I appreciate little challenges to shift my focus and change things up. Sardines are a high quality protein, as an intense dose of omega 3.

[@MariaEmmerich]

If it works for you that’s great 😀

[@hopefulforhumanity5625]

A reason why someone would want to do it is no cooking, no kitchen prep. Edit: I see Maria did mention that benefit.

[@cleadbetter9911]

Thank you Craig and Maria for disgussing this fast, its been so popular online. I'm with you, rather eat your psmf recipes. PS- you look gorgeous Maria❤

[@MariaEmmerich]

Our pleasure! And thank you ☺️

[@GidgetTheSurferGirl1]

I know sardines may not feel the best when your eating them. But my goodness, you feel so amazingly great after you’ve eaten them. It’s how you feel that should be experienced. I can’t explain what happens to the body. But i feel so good. Could it be brain related i dont know. I wish there was a study. But yes it’s not an easy challenge. There’s nothing like it.

[@MariaEmmerich]

Of course you feel amazing! The macros are great 💪 BUT, there is a tastier and more sustainable way to achieve the same results with PSMF in our opinion 🙏😊

[@valthepoolgal4471]

Love me some sardines.❤️

[@meatdog]

I love sardines. When I do sardine fast, I only eat 1/2 to 1 tin a day because they are so filling and satisfying. They never get tiring or boring and I guess I'm not the usual person because I don't need "variety" . AND they supply tons of OMEGA 3 you cannot get doing protein sparing meals. Nope, never get sick of just 1 food.

[@craigemmerich]

Only 1 tin a day of sardines will not be nearly enough protein for a woman for a day. That's only 22g protein. Doing that can lead to muscle loss over time.

[@MariaEmmerich]

If you’re only eating 1-2 tins a day that is not enough protein to maintain lean mass.

[@1truthseeking8]

Take vitamin B1 while eating Sardines and certain species of ocean fish as they contain large amounts of *thiaminASE* which depletes thiamine/B1 ...

[@bonnie8522]

I for one will over eat the “delicious PSMF recipes”. I do the sardine fast for the omega 3 benefits and the effects it has on my BG and ketones. I wish you would invite Dr. Boz on your channel and discuss the benefits.

[@craigemmerich]

You can get all the omega-3s you need eating PSMF recipes too (fish , seafood, etc) and get all the same benefits for glucose, ketones, etc.

[@CrystalPokorny]

I did the sardine “fast” once when my husband was in the hospital 3 days. It worked really well for me because I didn’t have to buy food at the hospital, and I was able to just pack up a few cans of sardines in my backpack and not worry about anything.

[@MariaEmmerich]

I hope your husband is okay 🙏❤️

[@elenaskok1819]

I love good sardines! Nice Portuguese sardines in olive oil…not just good macros but also a great source of Omega 3.

[@milenitung6679]

The Skin and Bone brand from Portugal are phenomenal

[@partndn]

Amen! Everyone has their journey. I am not in a place where I could sardine fast. but your PSMF recipes are great! Closest I would come is a salmon fast. More omegas, and easier to get down.

[@MariaEmmerich]

Thank you 🙏

[@natashafabricante3242]

Thank you for the understanding of this!

[@MariaEmmerich]

Glad it was helpful!

[@majicears]

I love your content! You are so good at explaining the science in a way we can all understand.

[@craigemmerich]

Thanks!

[@MariaEmmerich]

Glad you enjoy it! ❤️🙏

[@BrainOverBingeCoachJulie]

Love you two! Great video as always. You are the voice of truth and reason!!

[@MariaEmmerich]

Thank you so much!

[@lorimcmanus5657]

I do like the idea of very high amounts of omega 3 that comes with the sardines. You did make great points on psmf. I forgot about the chocolate pudding. Making it now😊

[@MariaEmmerich]

Enjoy!

[@loriwestern9103]

Thank you for clarifying this.

[@MariaEmmerich]

Glad it was helpful!

[@BIOHAZARDzz642]

Exactly so easy!!

[@Christinalovescats1958]

I love sardines but don't buy the ones in olive oil. I don't believe the olive oil is 100% and probably contains seed oils.

[@BIOHAZARDzz642]

I have done it and it works!

[@craigemmerich]

PSMF taste better and works better in the long run too! :)

[@klevesque]

😊

[@pixetech62]

@@craigemmerichit’s the simplicity of eating but not having to cook or think about what to cook. Of course not day in and day out. With a busy work week simplicity has its appeal 🤭

[@Maria-oq6el]

Awesome video!❤

[@MariaEmmerich]

Glad you liked it!!

[@LHMH148]

I’d also love to learn about your recipes so thanks for sharing / just that sardines are an easy “quick on the go” method!

[@MariaEmmerich]

I have hundreds of free PSMF recipes: mariamindbodyhealth.com/recipe-and-content-index/?_recipe=protein-sparing-modified-fast

[@BIOHAZARDzz642]

I love them!❤

[@davenporton1174]

I love your PSMF recipes, and have learned so much from you both. I have 6 of your cookbooks. I stopped drinking coffee because of your insights and knowledge. Thank you both for what you do.

[@MariaEmmerich]

You are a blessing 🙏

[@BIOHAZARDzz642]

I eat the Mediterranean sardines! They are amazing!!

[@rubicon4jesus]

What makes them great?

[@Chrissy0325]

Is that a brand name or type of sardine?

[@Bloom2Grow]

What brand name?

[@bradleystuart8608]

@@Bloom2Grow Nuri brand Portugese sardines are the best imho

[@carmelmaldonado6258]

King Arthur brand makes them. They are really good.

[@DiS5064]

I appreciate this information! I did do the 3-day sardine fast and had great results, but when I think of doing that again, I just dread it. I clearly need to learn about this protein sparing day thing.

[@MariaEmmerich]

Check out all my free PSMF recipes: mariamindbodyhealth.com/recipe-and-content-index/?_recipe=protein-sparing-modified-fast

[@DiS5064]

@MariaEmmerich Will do! Thanks!

[@kellemontgomery5996]

I wouldn't do the sardine fast but would have no problem doing a sardine day once or twice a week; they are healthy, delicious, and convenient. But they will never replace you Maria. I own most of your books and am on your website every day looking for a recipe. Thank you both for putting out this video. ❤

[@MariaEmmerich]

Nothing wrong with that if it works for you ☺️

[@troylovdahl3899]

Don’t eat sardines in seed oils or vegetable flavours, water packed only.

[@LHMH148]

I drain mine out and add healthy virgin olive oil!

[@deloresrobinson1958]

I'm not crazy about cooking ,so it's great for me! I like very simple! I love your recipes too when I'm in the mood!💓 And I've only done a 2day sardines challenge. It is boring but it works too! Everyone has to do different things in order to stay in this great life style of eating! Love you both 💕

[@terristevenson3248]

Gorgeous view behind you. I couldn’t do the sardine fast.

[@katiemiller6558]

Yes Maria & Craig I agree with you. Eat food that taste good to include PSMF foods! I also question the safety of eating certain brands of sardines that some recommend that have warning labels of Lead and Mercury for multiple days, extended fasts, etc. The whole point of eating this way is for health/healing/weight loss but why ingest a toxic food to gain a number on a Ketosis Meter?

[@MariaEmmerich]

👏👏👏

[@therealstuweinstock]

That's interesting that you can mimic PSMF with a sardine fast. I would think most folks would opt for a little more variety in their eating patterns though! At least I would. Beautiful video, the background was captivating!

[@craigemmerich]

Thanks Stu! ❤

[@MariaEmmerich]

Thank you so much for your support Stu! ❤️

[@pattyhouston5641]

I have no idea what pushed me to watch this video, but I’m glad I did! I thought it was going to be another push for a fad diet.. I was wrong. I love how you bridged sardines into PSMF. Thank you! I needed the kick in the pants to get back to eating the right way.

[@MariaEmmerich]

I’m so glad this was helpful ❤️

[@lynchdeborah1209]

I love your pudding and bread recipes but I just did an Everly food sensitivity test and egg whites and yolks are highly reactive for me. I am eliminating them for a few weeks to see what difference it may make but I hope to add them back into my routine, as your bread is a staple for me. 🤞

[@MariaEmmerich]

Be careful with those food sensitivity tests. They are generally very inaccurate and react to foods that you commonly consume. It’s better to go by symptoms 🙏

[@1BethMcBeth]

I have a bunch of cans of sardines but in water. I don't use oil. Is this okay? Or should I add grass-fed butter with it for a 3 day fast? Thanks for a reply ASAP as I would like to start tomorrow (Monday)

[@karynbritain4538]

Hi Beth, I recently looked into this myself, as I'm planning a fast this week... I found that 15g (half an ounce) of butter with each tin, to substitute the oil, will make the macros balance... All the best! 😊

[@craigemmerich]

As we state in this video, we don't recommend a sardine fast. Just eat proper macros or add a PSMF day if you want to speed up results. All while eating amazing tasty food. :)

[@craigemmerich]

@@karynbritain4538 Adding fat will slow your fat loss results. Please watch THIS: kzbin.info/www/bejne/aYm3i56Intimfbc

[@helenvannest7397]

I love them

[@genevievesavard782]

I did the sardines fast challenge last week. It was boring. I’ll go back to regulars PSMF days next week :)

[@MariaEmmerich]

Welcome back! 🙏

[@marimarsedano9834]

I've done the three day sardine fast and I loved it. I really like sardines so it is not a sacrifice for me to eat them. Also I like the convenience and simplicity of not having to cook for three days. I lost 4 lbs in 3 days.

[@MariaEmmerich]

Glad it works for you 😊

[@bobdillon3884]

I buy Beach Cliff herring fillets at family dollar for $1.25. Each is 15grams protein and 9 grams fat...10 cans will closely match what my dimensions required for fast fat loss at 160 and 87 from the macro calculator. I love herring fillets and the Emmerichs.

[@MariaEmmerich]

We are grateful for you! 🙏❤️

[@christinewhite1733]

You need the fat for the nutrients to be absorbed , per Dr Boz. Buy Sardines in water add 1-2 T of EVOO( that you trust) or butter. The macros on the can are after drained, at least for some. I don’t get into as deep ketosis with PSMF, and I obsess over PSMF recipes. Cravings never leave, esp if I add sweet flavors.

[@craigemmerich]

Ketosis isn’t the goal if fat loss is the goal. You can have really high blood ketones and gain fat. Please watch some the videos on our channel like this: kzbin.info/www/bejne/hYjYnIuIaKtrf6s

[@craigemmerich]

Also, you can do PSMF without any sweeteners if you like. 😁

[@Chrissy0325]

I did this but added a couple eggs and a slice or 2 of psmf bread, still lost 6 lbs and never gained it back. I did have horrible night cramps in my legs so next time I’m adding LMNT 😂. Ty for the video ❤.

[@daofjudith]

You have horrible cramps in your legs because you are very deficient magnesium

[@MariaEmmerich]

You were deficient in magnesium 🙏

[@shirleymiller5056]

Love and light ✨️

[@darolrjohnson6096]

Everyone has different tastebuds! I use to think yuk…but now I love them. Boredom with Any one food can happen.

[@MariaEmmerich]

exactly! Even people I know who love sardines would never eat them exclusively for days on end.

[@pamelasuccaw7214]

I like them, but I can only do one can. Honestly, the first time I tried them, I was surprised how terrible they weren't. Then I started to like them. I like to add hot sauce to mine. Sometimes lemon juice or mustard. That being said, I would never do a sardine fast. There is a kind of rebound afterword. I like more variety. I'm a foodie.

[@1Cookie2000]

I agree 1000%

[@MariaEmmerich]

💪💪💪

[@truthcooperator4683]

I'm not too crazy about sardines, on the other hand I don't want to do complex recipes. They may be woderful but just want simplicity. So I may settle for the sardines 😀 I wonder could we combine sardines, boiled eggs, chicken and turkey breast, no fat cottage cheese or skyr and leanest cuts of beef to achieve the same results close to PSMF?

[@craigemmerich]

We always do PSMF dairy free to help with fat loss. But yes, we have tons of very easy PSMF recipes. :)

[@DG-zt9mo]

It's easy to do

[@MariaEmmerich]

Can’t argue the simplicity if it’s sustainable for you ☺️

[@maggieb6262]

Beautiful view

[@MariaEmmerich]

It really is!

[@DancingCarnivorious]

Grilled sardines in Spain are the best. I crave them & can eat them everyday😻🐟🐠

[@marticorpany5148]

I love sardines and want the omega 3's. I eat the ones in water and look forward to it so I'm fine with it.

[@craigemmerich]

Sardines are great. But a sardine fast is just a gimmick to get macros right for the day. :)

[@valthepoolgal4471]

I love sardines. I don't need variety. Thank God. Best wiahes. Safe travels.

[@susantasker9218]

I love sardines and enjoy the simplicity of doing the 3 day fast and can lose up to 4 lbs in 3 days but most of all enjoy the high ketones, and lowered insulin results, not to mention gut health, mitochondrial health & all that DHA!!! I guess it’s To each their own. I’m grateful for all you both share & love your protein sparing recipes, however I disagree about them being disgusting and enjoy everything about this fast.

[@susanbethmorris]

@@susantasker9218 I agree!👏🏼

[@craigemmerich]

Yes, but you can get all those benefits with PSMF days too with a much wider variety of foods. :)

[@Joannabanana1989]

Is the mercury content a concern? I will be honest that I have eaten a can of oysters every day for 13 years and sometimes also a can of tuna or salmon in the afternoon. I have no idea what my mercury levels are but I LOVE fish.

[@craigemmerich]

If eating in moderation like that I wouldn't be concerned. If eating multiple cans a day like in the sardine fast, it could be an issue.

[@carmelmaldonado6258]

I have done the sardine fast and would much rather eat sardines and kippers than boring flavorless chicken, tuna, etc.. I had a difficult time doing PSMF but can honestly do a sardine challenge and enjoy it, but I grew up eating sardines so I love them.

[@craigemmerich]

Our PSMF recipes are any but boring. We have over 500. :)

[@MariaEmmerich]

I make chicken, tuna, and other lean protein sources taste amazing 🤩

[@christieanderson1330]

I wished I like them. cant I do bacon instead😃Youre right about boredom. I tried the lion diet. Lasted 3 weeks.

[@MariaEmmerich]

Bacon won’t give you enough protein, and way too much fat for weight loss 🙏

[@christieanderson1330]

@@MariaEmmerich thank you! 🙂

[@jameslewis5493]

Love the😊 Sardines fast, works awesome

[@MariaEmmerich]

Glad it works for you and you love it ☺️❤️

[@craigemmerich]

Yes, and so does PSMF days. :)

[@jeanwoodall1523]

Sardines are delicious. My favorite food is sinigang (Filipino sour soup) but I couldn't eat it every day. I make a three day batch once per week when our son (Lee's and me) Daniel can help me eat it. He needs to eat at least half of it which he can easily do since he is 16 years-old. We like lots of vegetables and broth in ours. Lee doesn't like it by it is a love or hate dish. I prefer Redmond Re-Lyte.

[@mariyo08]

I agree with you. I keep looking at many carnivores posts doing this sardine fast and i ask WHY? I love sardines, but began hating them without even starting the sardine fast. I began carnivore 4 months ago and lost 20 pounds. I knew nothing about macros and I am starting to count these now. I am still a bit confused how much to do according to different protocols. I am stuck in my weight and I would like to lose a few more . I am 70, 5.2 tall and my weight is 114 lbs.

[@MariaEmmerich]

To kick start weight loss and healing the first and most important thing is to get your macros right. You have a few options: Get them here for free (PLEASE read the notes at the top of the calculator regarding height, Protein requirements, and body fat percentage and adjust until you’re within your range): mariamindbodyhealth.com/calculator/ Or, Craig can do them for you here: keto-adapted.com/product/macro-assessment/ Or, with a Platinum membership on the support website you get FREE custom macro calculations. Enjoy access to exclusive recipes, the meal planner tool, saved meal plans, videos, Q&A module, LIVE weekly meetings, custom macros and more with the Platinum support membership! keto-adapted.com/subscriptions/

[@mariyo08]

@@MariaEmmerich thank you so much! I just got my macros and also your PSMF book as well! 🥰

[@Shelby-de9ui]

Has anyone tried the Skin and Bones brand, also from Portugal? I like the idea of adding them to eggs. I've never tried a fast with them though I'm curious. I don't have weight to lose other than puffiness from years of too much salt on a mostly plant based, high oxalate diet. That diet lowered my BP so I went overboard on the salt. I'm working on getting back to "normal" - whatever that means!

[@paulasanders1078]

AAAAAIIIII your recipes are excellent! But what about Omega 3? A wonderful source is sardines.

[@craigemmerich]

Any seafood or fish will get you that. :)

[@MariaEmmerich]

Doesn’t have to be sardines like Craig suggested. Plenty of fish and seafood give excellent omega-3 content 💪

[@Jane-pg8jv]

And can you also do a herringfast? I live in Holland

[@MariaEmmerich]

I suppose you could do any kind of fast you want if the macros are right ☺️

[@eduardomerino8098]

Hi maria. I just took a trip from Texas to North Carolina. I just came back to texas on Saturday night. But the whole time I was in north carolina I suffered from really bad panic attacks where my heart was racing and I felt dizzy and thought I was having a stroke. Is there any way that you know of that can treat bad panic attacks. I have a healthy diet i eat mainly protein every day.

[@MariaEmmerich]

I am so sorry to hear this! But I have many ideas that WILL help! I highly suggest a personal health assessment: keto-adapted.com/product-category/supplement-plans/ I look forward to helping 🙏🏻

[@eduardomerino8098]

@@MariaEmmerich Thank you maria.

[@beverlymeetze8312]

I dont think I can get tired of shrimp and/or crab legs!!! I do like sardines in water, too.but I dont know if I can eat it like i do shrimp and crab legs.

[@klevesque]

I’m starting PMSF tomorrow! I have 15-17 pounds until my goal weight

[@elizabethgerads3717]

When you get that close to your Goal Maria does not suggest PSMF when close to your goal

[@MariaEmmerich]

Be careful with PSMF that close to goal. I really don’t recommend it unless you have significant weight to lose. Instead focus on your keto weight loss macros, go completely dairy free and incorporate weight training for better body composition 💪

[@klevesque]

@@elizabethgerads3717 I was just told that in one of her FB groups but I don’t know why it’s not recommended.

[@PlinianExplosion]

I can totally overeat an entire bag of naked Brooklyn Biltong for 128 G protein and 24g fat!

[@BIOHAZARDzz642]

What is sotiety?

[@RK-rw9yw]

Satiety is like satisfied, when you've enough.

[@beverlymeetze8312]

Satiety is feeling full, satisfied...not hungry

[@MariaEmmerich]

Means you aren’t hungry 😋

[@BIOHAZARDzz642]

@@MariaEmmerich thank you!

[@BIOHAZARDzz642]

@@MariaEmmerich I have been waking up with my hands swollen. I am going to consult my physician.

[@janetw7828]

I only eat sardines in water….not oil

[@craigemmerich]

In that case the macros are very similar to PSMF days. :)

[@MariaEmmerich]

Even better macros for weight loss 💪

[@GidgetTheSurferGirl1]

If you see it as “Food for Medicine.” And Medicine taste nasty. But what if they make you feel amazing, which they do. But one has to experience it for themselves. Because it is an incredible experience🎉

[@MariaEmmerich]

Glad it works for you ☺️

[@jlr1701]

Sardines taste awesome to me. Fish candy! I love them!

[@MariaEmmerich]

Glad you like them! They do have excellent macros 💪❤️

[@staceyheiser6297]

Ive done a couple and i feel good. Maybe it is the mindless discipline of all you get is sardine makes it easier than a psmf day with options. 😅

[@MariaEmmerich]

Of course you feel great eating such good macros 💪

[@itsyoupeyton]

I dont eat seafood. I wonder if theres 2 of marias recipes i could instead of sardines that are simple. For example chicken and salad or psbread.

[@MariaEmmerich]

Absolutely! I have tons of delicious and easy PSMF recipes 🙌❤️ mariamindbodyhealth.com/recipe-and-content-index/?_recipe=protein-sparing-modified-fast

[@jimmysmad]

am gunna see how many days i can go just eating sardines and just water

[@MariaEmmerich]

I think it is much better to just do PSMF days on occasion instead of extremes like this. :)

[@allansmith7305]

Most of the oils sardines are packed in are absolute crap. I use sardines packed in water and then add fat (usually butter) while on a sardine fast.

[@MariaEmmerich]

True.

[@LHMH148]

I love sardines - it’s easy for me! (Most Europeans do!)

[@MariaEmmerich]

Glad you like them ☺️

[@MRSMakeupBag]

i actually like sardines a lot!

[@MariaEmmerich]

Glad you do! Me? 😝

[@julieburns7973]

Sardine fast raises your ketones the best but I’ve done it twice and just can’t bring myself to do it again. I wasn’t a big fan of sardines in the first place. I’d much rather do an egg fast or relaxed protein sparing. I have to modify the protein sparing because if I go below 50 fat I get real bingey afterwards

[@craigemmerich]

Blood ketone levels have no correlation to results. You can have high ketones and gain weight. Low ketones and lose weight.

[@rosenelissen2692]

What is protein sparing?

[@lorimcmanus5657]

Eating high protein let’s say 100 grams at least depending on your macros. Drop the fat to maybe 20 grams and very little carbs. You are sparing your body of losing any protein or muscle loss and feeling full. It’s basically fasting.

[@craigemmerich]

Find out here: kzbin.info/www/bejne/bmGaoKxqi9GoitE

[@aliciadavies2547]

Is it possible to have a reaction to Allulose? I like sardines, I don't think I could eat them everyday for a week 🤮

[@MariaEmmerich]

Yes, not everyone can tolerate it. But I have tons of PSMF recipes without sweeteners 😊

[@aliciadavies2547]

I asked my Hubby for your PMSF cookbook for my Birthday. (I even went as far to put it in the Amazon cart) . Crossing my fingers he got the hint. Thank You, to both of you, for your dedication in helping people feel better and lose weight. You have made a difference in my life!

[@MariaEmmerich]

Thank you so much!!

[@Irongirlstrength]

👍 👏

[@oman3590]

And buy my books right 👍😊

[@craigemmerich]

Nope, you can use all our free info on this channel or our thousands of free recipes on our blog here if you like: mariamindbodyhealth.com

[@MariaEmmerich]

I have hundreds of free PSMF recipes on my blog 😁 mariamindbodyhealth.com/recipe-and-content-index/?_recipe=protein-sparing-modified-fast

[@MicheleLeigh698]

That’s how you feel about carnivore, I get sick of it pretty darn fast

[@Pi2.718]

❤❤❤

[@hollyheiman4196]

I think for me, who is rebellious and finding myself eating foods i like for rewards, and the sweet taste i haven't been able to kick after upheaval and going off keto due to living situation and being in a statebof survival, i honestly think the brainlessness of opening a can of sardines and eating when i feel hunger makes some sense. Im under constant stress, in survival mode, and severely chronically ill, unable to cook as much as i need to.

[@craigemmerich]

Yes, some people find eliminating all sweet tastes can help. But you can do PSMF days without any sweetener too. :)

[@user-ht3jm1wt3d]

Most cans of sardines are all different

[@kathyc7284]

First off, Dr. Boz came up with the Sardine Fast for very, very sick patients. Sardines have very high Omega 3 as opposed to chicken breast, turkey, white fish which are high in Omega 6's. You can't compare the two. That being said, I know it bothers you guys because other influencers put down the PSMF diet. I don't blame you, but it works so I wouldn't give any thought to them. The only recipe I make is the PSMF bread even though it makes me sick. Otherwise I stick with one ingredient foods. More boring but easier. And no, I am not going to eat sardines either. 🤢

[@craigemmerich]

There are many foods with good omega-3s. Most fish and seafood. :)

[@onemoredoll5791]

No way could I do sardines. Just thought of eating it makes me want to vomit.

[@MariaEmmerich]

😝

[@onemoredoll5791]

@@MariaEmmerich Maria I am 56 post menopause and have been eating whole food Keto/Carnivore/ketovore with no cheating for 7 months and I have stalled in weight loss for past 2 months. Ready to do it your way! Where do I start? There are so many options on your site.

[@MariaEmmerich]

We have many great options for books that include meal plans here: keto-adapted.com/product-category/ebooks/

[@onemoredoll5791]

@@MariaEmmerich Thanks. Just bought and received the PMSF off Amazon. I need to join your group cause I am still a bit confused. Lol! Will join today.

[@juliejackson2949]

Sardines 🤢 🤢🤢

[@jameslewis5493]

Food is for energy so I can go do things fun. Hedonic foods put me in a poor health. Too much work to stay in the kitchen all day long.

[@craigemmerich]

Sure, but that is why I posted all the other foods this can apply to. Fish, seafood, etc. :)

[@teresayerbury3273]

Can’t hear the video! 😢

[@MariaEmmerich]

Check your settings because it’s working fine :)

[@teresayerbury3273]

@@MariaEmmerich my setting are fine just no sound. 🤷🏼‍♀️

[@goldstar846]

Noy sure why this is a problem for you guys. A gimic?? 🥴 Power to anyone doing the sardine challenge Dr Boz invented. As you say it is very similar. She invented it to be easy for frustrated sick people to not have to think. So I think you guys are off base in targeting this one. 😞 I appreciate you guys so much!! and the diet recipes are amazing! but the sardine challenge is invaluable to me when I am in bad shape. That part is really important. Drive motivation and sickness.

[@craigemmerich]

It’s because the premise is that is increases ketones and somehow increasing fat absorption or something is why they work. It has nothing to do with those things and has everything to do with getting macros right, what we have promoted for decades. Ketones levels have nothing to do with fat loss.

[@goldstar846]

@craigemmerich your still not seeing the point Craig. You agreed in the video that the macros are right. But why do that when u can eat variety was the take away. I just explained why the sardine challenge is successful for people

[@craigemmerich]

@@goldstar846 the main reason is they are untruthful about why it works and the same people will talk bad about PSMF or lower fat.

[@goldstar846]

@craigemmerich I haven't seen that myself with Dr boz Craig. To me you and maria are doing incredible things! I appreciate you very much. ❤️

[@MariaEmmerich]

We are simply teaching that you can achieve similar or even better results with tastier food and more variety ☺️

[@Msblue777]

Why not mention Omega 3 boosts of a sardine fast? That’s a critical benefit you have neglected to address. Also, few people eat 5 cans in a day. I think protein sparing is great, but as a sardine-lover I truly enjoy eating sardines too. There are good reasons for the sardine stores you mentioned at the beginning of the video. I don’t view it as a gimmick and do enjoy many types of sardines just for their own taste. The negative tone of this is concerning and not how you typically post.

[@craigemmerich]

Yes, omega-3s are great and eating any fish or seafood will get you lots. :)

[@suzannelanglois1123]

The 600 calorie range for psmf doesnt apply to sardines? One can of oil packed sardines is 200 calories. Three tiny cans would put you at your daily calorie range.

[@craigemmerich]

PSMF days don't have to be 600 calories. They are based on macros. Enough protein for you lean mass, very low carbs, 30g fat or so. Sardine in oil are 190 calories according to cronometer so 4 cans would be 760 calories (90g protien and 42g fat) which is close to a PSMF day. 4 cans of sardines in water is 655 calories, 85g protein and 34g fat.

[@suzannelanglois1123]

@@craigemmerich Excellent! Thank you.