In today's episode, Vanessa breaks down five of the most popular diet protocols of the last 50 years — and compares them directly to Protein-Sparing Modified Fasting (PSMF) days.
🔗 PSMF LIBRARY (PRE-ORDER)
The PSMF Library is officially live for pre-order 🎉 get the LAUNCH discount HERE
She unpacks:
The Bernstein Diet
The Zone Diet (40/30/30)
The Ornish Diet (very low fat)
The HCG very low calorie diet
Traditional ketogenic diets
But instead of discussing them conceptually, Vanessa focuses on what truly matters for fat loss and body recomposition:
Calories
Macro composition
Protein intake (grams and per kg bodyweight)
And the quality of weight loss
Because what most people don't realize is:
👉 Many popular diets are not designed to preserve lean mass
👉 Protein intake is often far lower than what's optimal in a calorie deficit
In this episode, Vanessa walks through exactly how these diets compare — and rates them based on their ability to support fat loss while preserving muscle.
🔬 WHAT YOU'LL LEARN
Why low-carb does not automatically mean high-protein
The actual protein intake in popular diets (and why it matters)
The difference between weight loss and body recomposition
Why very low calorie diets often lead to muscle loss
How protein intake impacts fat loss efficiency
Which diets are most effective for preserving lean mass
The PSMF Library is officially live for pre-order 🎉
This is a resource Vanessa created based on what worked so effectively for her for fat loss and body recomposition — using a structured, high-protein approach instead of trying to restrict calories every single day.
Instead of guessing what to eat or starting over each week, this framework provides a clear, repeatable way to structure nutrition using high-protein, lower-energy days alongside maintenance days.
✨ What's included:
⚡ Instant digital access
🥩 High-protein, low-carb recipe library
🧠 Tiered system for PSMF + maintenance days
🛒 Grocery lists and planning tools
👥 3 months of community access and support
👉 Check it out here (special pre-order discount)
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Vanessa discusses how using the Tone Device is a proxy for fat loss and autophay on Protein Sparing Modified Fasting (PSMF) days! 👉 Use code VANESSA for 20% off HERE
Get my free NEW high-protein keto guide: The Keto Reset eBook
👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
📸 Follow @optimalproteinpodcast for episode visuals and updates
💬 Join the Facebook group: Optimal Protein Podcast Community
🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.