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: 📘 Printed PSMF Library (premium quality edition) ⚡ 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) IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code BOOST YOUR COLLAGEN & ELASTIN with RED LIGHT THERAPY! Save 20% on all Tone Lux Red Light therapy with the code VANESSA! Learn more about the TONE LUX Crystal red light therapy mask and the brand new accessory the TONE LUX CONTOUR for the neck and décollete 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.