PFT Protocol

Protein priority means the last meal should contain at least 30 grams of high-quality protein and be protein-dominant by calories. The timing cutoff requires finishing the final calorie at least 12 hours before the desired time of full fat burning. The PFT protocol consists of protein priority, fiber first, and a timing cutoff. Fiber first means fibrous vegetables should be eaten before starchy or sugary foods when carbohydrates are included. A small late-night snack can restart the insulin clock and delay the metabolic switch.