The Rapid Fat Loss Handbook
A Scientific Approach to Crash Dieting
Second Edition (Updated 2008)
Softback: 8.5X11"
Number of pages: 93
For pricing information, see below.
About the Book
The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal.
I based the program around the idea of creating a diet that would provide the fewest calories possible while still providing all of the essential nutrients required by the body: protein, essential fatty acids, vitamins and minerals. This provides simply the safest and sanest way to lose fat quickly without sacrificing health (or muscle mass).
Every aspect about how to set up the diet is laid out in a step by step form and the diet is based around whole foods that can be found at any market. With purchase of the book, you’ll also receive instructions for how to access an online calculator that will set up the diet and provide food recommendations.
As well, the diet also incorporates concepts I’ve discussed on this site: free meals, refeeds and full diet breaks to help with both adherence and the body’s tendency to fight back when dieting. Guidelines are provided for when to take them, how to use them, etc.
In addition, guidelines for moving back to maintenance, as well as for using the program to transition into a more moderate fat loss diet are provided in detail.
Specific training guidelines are also provided in order to provide the best results with the least time investment. Massive amounts of exercise aren’t needed; quite in fact, too much exercise while on the rapid fat loss program can hinder results. Quite in fact, for the extremely overweight, no exercise is actually required to reap the benefits of the program.
The book provides specific recommendations (for everyone from beginners to advanced trainees) for both resistance training and aerobic activity in terms of how often and how much will provide the best results.
As well, realizing that most people can’t or won’t join a gym, I developed a small home-exercise handbook outlining a basic routine that can be followed with no or minimal equipment. This is included with your purchase as a digital download.
Table of Contents
Introduction
Chapter 1: Just how quickly?
Chapter 2: When is a crash diet appropriate?
Chapter 3: Basic nutrition overview
Chapter 4: Nutrient Metabolism Overview
Chapter 5: An Overview of the Diet
Chapter 6: Estimating body fat percentage
Chapter 7: Exercise
Chapter 8: Setting up the diet
Chapter 9: Metabolic slowdown and what to do about it
Chapter 10: Free meals, refeeds and diet breaks
Chapter 11: Ending the Diet - Introduction
Chapter 12: Moving to Maintenance: Non-counting Method Part 1
Chapter 13: Moving to Maintenance: Non-counting Method Part 2
Chapter 14: Moving to Maintenance: Calculation method
Chapter 15: Back To Dieting
Appendix 1: BMI and Body fat charts
Excerpt
The following is an excerpt from Chapter 1: Just How Quickly?
What can you expect?
On average, caloric intakes on this diet will come out to between 400 to 1200 calories per day coming almost exclusively from protein. For those of you familiar with ketogenic (low- carbohydrate, high-fat) diets, a PSMF is essentially a ketogenic diet without the dietary fat. Obviously, this will represent a fairly large caloric deficit; how large depending on your starting body weight and activity levels.
So with all of that in mind, you may still be wondering what you can expect in terms of true fat loss per week. A lot of it, actually, will depend on where you’re starting out body weight wise (activity also factors in), as that determines your maintenance caloric level.
A 165-pound male with normal activity patterns may have a maintenance requirement of about 2700 calories per day. At 800 calories per day on this diet, that’s almost a 2000 calorie per day deficit, 14,000 calories over a week, 28,000 calories over 2 weeks (note there is a slowing of metabolic rat that reduces these values somewhat). Assuming all of the true (non-water) weight lost was fat (it won’t be), that should be an 8-pound fat loss in 2 weeks (28,000 / 3,500 = 8 pounds) or approximately 2/3rd of a pound of fat lost per day. The true fat loss will be lower because of various inefficiencies and the slowdown of metabolic rate (which can start after only 3-4 days of severe caloric restriction).
A larger individual, say 250 pounds, may have a maintenance caloric requirement near 3,750 calories per day. At 800 cal per day on this diet, that’s a 3,000-calorie per day
deficit. Over 2 weeks, that’s a 42,000-calorie deficit, divided by 3,500 calories per pound of fat equals 12 pounds of fat. That’s on top of the 10 or more pounds of water that may be lost.
Females or lighter individuals with their generally lower maintenance caloric requirements will lose less. True fat losses of 1/2 pound per day or slightly less may be all that they get: that still amounts to a considerable fat loss (6-7 pounds true fat loss over 2 weeks) along with the extra water weight loss.
Customer Feedback
If a picture is worth a thousand words, then Jay’s before and after pictures here should tell you everything you need to know.
“I purchased Lyle McDonald’s Rapid Fat Loss Handbook in hopes of losing a few pounds quickly. The diet did not disappoint, in just 10 days I lost 7.8 lbs, going from 133 to 125 pounds!”
- Mary Ellen, South Carolina
“I’ve been lifting weights for 35 years, been in the medical field for 20 years, have been a critical care nurse for 12 years. I am well aware of the nutritional needs of humans, and nearly every theory of dieting ever advanced. I’ve done most every type of diet. I have never had such an easy time losing so much fat with so little muscle loss in such a short period of time (50 pounds in 2 1/2 months) as I have with Lyle’s PSMF.
In addition, and more importantly, after just one month on the diet, markers of health…blood pressure, resting heart rate, cholesterol, triglycerides, among others…all went from really REALLY horrid to just about perfect. Truly amazing.”
- David W Cohen, NV
“Your Rapid Fat Loss e-book really put me on the right course. I have gone from 305 to 279 in 74 days. Your no nonsense plan is extremely easy to follow and the best part is……. IT WORKS!!!!! Thank you for this fantastic information that WILL help me achieve the body of my dreams.”
Forever Grateful,
- Bill Evans in Seaford Delaware
“Looking for a fast and easy way to lose weight? There are plenty of so-called crash diets, but only one diet rooted in science and physiology allows you to do so safely without losing precious muscle mass and slowing down your metabolism – the Protein Sparing Modified Fast (PSMF). In The Rapid Fat Loss Handbook, Lyle McDonald has distilled this method with decades of research behind it into practical guidelines, with easy-to-understand categories depending on your starting point in bodyfat, weight and fitness level.
You will learn how to set up the diet, implement free meals and refeeds to not only maintain metabolism but also make the diet easier to follow. Follow the guidelines in this book, where Lyle even provides you with free online resources on how to set up meal plans and an exercise program, and you will lose a lot of fat in a very short time while preserving muscle mass and strength.”
Borge (aka Blade) - Norway
MyoRevolution
“Thank you so much for writing your book. I’ve done low carb dieting and intense exercise in the past and lost 42 pounds in 58 days only to gain it all back and more over the last two years. Like many others I took things to the extreme and could not maintain. I completed banned all carbs, even some good ones. I started low carbing again about a week before I ordered your book online to lose excess water by banning carbs and I didn’t think to incorporate some really healthy high fiber carbs in portion controlled amounts into my prior weight loss as I do with my two free meals. Thanks to your advice I have successfully lost 22 pounds in 2 weeks. My water retention, high blood pressure is down and my glucose is in balance. I feel great, I’m not hungry, the fish oil is amazing and this really doesn’t feel like a diet. The two regular meals on Sat and Tuesday with exercise a few times a week really help keep me on track. I make sensible choices and I don’t feel deprived. I feel this is a lifestyle I can enjoy permanently.”
D. McGruder - Florida
“Muata over at mrlowbodyfat.com suggested I send you an email. I found your RFL diet on his blog, and between his inspirational posts and your easy to follow diet, I’ve just completed an 8 week run of RFL starting as a 255 lb cat 3 and ending as a 224 cat 2. I’m going to take a 2 week break, which actually falls at a great time with Memorial day, my birthday, and my daughter’s birthday, and resume as a cat 2 dieter. I just want to say thanks for developing this diet, and staying active with it with the blog and following the
forums. Most diet author types might write the book, but then there is no more contact. You, on the other hand, are available and helpful. thanks.”
Scott C - Jupiter, Florida
About the Format of the Book
Unlike my other books, The Rapid Fat Loss Handbook is available in multiple formats. Of course the book can be purchased as a hardcopy book, like my other books (note that the Home Exercise Handbook and Calculator Instructions will still be made available as digital only downloads).
Please note that the login and password for the calculator are included, along with the instructions in the Calculator PDF, you will not be sent the login/password separately.
However, due to the nature of the product, and many dieters needing to begin the program immediately, I also offer an e-book version of the book. With purchase of the e-book bundle, all three files will be available for immediate digital download after your purchase is made.
Finally, I offer a hardcopy/e-book bundle. With the purchase of this option, all three digital files will be available for immediate download but a hardcopy version of the Rapid Fat Loss Handbook will be shipped as well. Not only is this the most economical option available, it allows readers to get started on the program immediately but also to receive the hardcopy edition of the book.
Use the buttons below to make your selection of hardcopy only, e-book only or hardcopy/e-book bundle.
Comments
I always love to hear back from my readers; if you'd like to provide some feedback about the book or how well the information in it worked for you, please feel free to use the comments section below.
25 Responses to “The Rapid Fat Loss Handbook”
Feel free to leave a comment...
[...] bien que je suis en relecture du Rapid Fat Loss Handbook (Lyle McDonald), j’ai vu une version modifiée par l’auteur lui-même qui a un meilleur succès auprès [...]
Possibly the best book I’ve ever read in my entire life. Has helped me several times on various cuts to lose body fat without losing LBM. I highly praise and recommend it even if you do not plan on using it. It gives a great deal of information about the human body and dieting in general.
I was put on a ketogenic diet last November and to date have lost 11kg. I still have 20kgs to lose. I find its an average of 1.1 kg a week.
I would be interested to read two of your books. 1. the Rapid Fat loss handbook and 2. the Ketogenic Diet.
Do you know where I can purchase these, if at all, in Sydney, Australia?
Thanks Karen.
My books are only available through my site, there are no overseas retailers.
Thanks
Lyle
[...] you’ve got the cash, Lyle McDonald’s “Rapid Fat Loss Diet” is far superior to JB’s diet, in my opinion. __________________ "You have to be willing to [...]
[...] não criar deficiências. Para mais informações, sugere-se a leitura do The Rapid Fat Loss Handbook, de Lyle McDonald e a leitura do artigo Arguments in favor of ketogenic [...]
Hallo Lyle,are ALL your books still available through your website? I have tried getting hold of them via our major book retailers,but was told they could not locate your masterpieces.
Look in the upper right hand corner, Garth.
Or click the link that says Store.
[...] fatty acids, and a multivitamin also helps. Anyway its all in this book that I got my hands on: The Rapid Weightloss Handbook. And yes, I read the entire thing (it was only 100 pages and actually pretty darn easy to [...]
[...] The Rapid Fat Loss Handbook by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald By Lyle McDonald, one of the most respected nutritionists out there. The ‘diet’ is (and he sums it up this way as well) just a modified PSMF (protein sparing modified fast). The diet is hell while on it, and don’t expect any successful training while on it, but it does lose the fat quick as hell while sparing muscle. I did this for 4 days and lost almost two pounds (of fat). I waited for around two weeks after it was over to make sure the glycogen stores and water weight returned to normal, and sure enough, it was fat that I lost. Now, the above way to losing it is, again, assuming not-much physical labor or training going on. You might be able to do decently, but you won’t be able to be as intense as usual. So, this diet might not be exactly right for you right now. But yeah, it’s basically the lazy man’s way to fat loss. I experimented with it and got good results. Will this be how I lose any weight in the future? Maybe, maybe not. 500 calories less a day is MUCH better for weight loss IMO. It allows you the same level of training, and it doesn’t mentally or physically wear you out. But…it also takes longer. I guess it’s up to the individual as to which is preferable. [...]
After four week on Lyle’s Rapid Fat Loss, I lost over 4 inches in my waistline. My belt that I wear to work went from the first hole to the last. Thanks Lyle. Great research and material presented in a straight forward manner.
Lyle, I just wanted to thank you for such an effective program. I had been doing the south beach diet with very slow results and had only lost about 10 pounds. I switched to RFL about 5 weeks ago and have dropped from 250 to 233 (that is after a refeed so not water weight). My bench press has stayed over 300 and my squats haven’t dropped either. People say I look like a completely different person. I would post pictures but I’m a student and don’t have a camera. Seriously everyone, stick with the program exactly how Lyle says it really really works!
Will this work for a vegetarian? I am a very strict vegetarian /wanna be vegan and want to know if this program will work for me- Thanks!
G’day there Lyle from Australia!
Purchased your 2005 edition a few years back have to admit that it is simply a gem, along with most your other books.
Just wanted to know whether you believe I am missing out much by having the earlier edition and whether the calculator and exercise plan justify another purchase?
Please keep writing and thanks in advance.
Krishna
The diet can be followed as a vegetarian assuming you eat some animal flesh (chicken, fish). A vegan would find it impossible.
Thank you
Lyle
Hi, am considering buying your book but before I would like to have more information about the programme you propose. I understand I have to make radical changes, but there are some limits as to what am willing to do to loose weight. Hence my question in order to know if your programme is right for me, or if I good for your programme!
1. I do not want to take any supplements, herbs, medicines or drugs. I am willing to take vitamins, but I have read in the forum about ephedrine and caffeine. Will the diet be as effective if I do not take such supplements or any appetite suppressants. Is the diet doable without these?
2. I have read in the standard menu that some protein powder is required. That is another no go for me since I want to keep it as natural as possible, since I am allergic to preservatives and many chemicals, as well as soy. Do you provide enough natural protein, especially animal protein, sources?
3. Concerning exercise, how much exercise is required to meet the plan requirements and the conditions to have that fat loss kick off? I have knee problems and can’t do high impact exercise, like jogging. Do I need to sign up in a gym or doing no weight exercises will do, like sit ups, push ups and squats at home? How about Bikram Yoga? is it compatible?
Thanks for your reply and adding any musts or conditions one has to meet to benefit from your programme… I hope your answers are positive since I can’t wait to try your method!
Patricia
Patricia
1. Other than some basic vitamin/mineral supplements, nothing is required. The ephedrine/caffiene stack is certainly beneficial but not mandatory.
2. Quite in fact, I recommend against the use of protein powders on the diet, I find that food re-education and long-term habits occur more effectively when people diet on whole foods.
3. The only type of exercise required is some form of resistance training and the product comes with a short program that can be done at home with minimal/no equipment.
Lyle
Sir,
I was wondering if I would need any cretine or bcaas to meaitain muscle or prevent muscle loss. I am currently located in Canada and was wondering how long i would have to wait for my book order to arrive as well as how much extra for shipping. I’m currently at 13% body fat @222 lbs but struggling to get to the single digits. YOur advice as regards the following will be greatly appreciated
ps my wife was wondering if the purchase would be personalised to my bio-profile ie the calculator and other aids sent, and if she would be able to use mine or will she have to order hers?
Philip
Neither supplement is required and shipping to Canada is generally 3-7 days after printing (which generally takes 2-3 days).
Both you and your wife can use the calculator, no need to purchase a second copy.
thank you
Lyle
HI Lyle,
This might be the silliest question you have ever fielded but my husband swears by everything you’ve written and uses it religiously to great effect ,so I figured ,what the hell, the worst that can happen is I get laughed at. I am very commited to losing weight and recently attempted to use LA Weightloss program. 600 bucks later and 3 weeks into the program, they went bankrupt in Canada..dunno their current US status. After 3 children, I’ve gone from 170 lbs and 5′11 to 240 in 10 years.yikes ..scares me just saying it. My Fear as regards your program and you are allowed to laugh out loud cos my husband does everytime is EXCESS SKIN. I am deathly afraid of rapidly losing weight and having skin hanging off me because Ive lost weight rapidly. Is there a way of limiting this or combating it while losing weight on your program or should I start the “Heather surgery fund” now.
Thanks in advance
Heather
ps He’s already ordered the book so I guess i’m in already. Just want your expert opinion. I can’t be the only vain woman client… : )
Heather,
Loose skin seems to be very individual, some get it and some don’t and I haven’t ever looked into it enough to know what makes the difference. If that’s a concern, than going with a more moderate approach/slower weight loss may be the better choice. Just to avoid the stress.
Lyle
How effective is it to switch from a strength training program to RFL for 3 weeks and then back to strength training? I’d like to cut some excess fat down the road in short amount of time (who wouldn’t?), but I want to return to progressing in strength training after. How long does it take for the metabolic rate to go from one state to another?
Alex
Many use the diet in exactly that fashion, they do a short spurt (10-14 days) on the diet to strip off some fat. You may need to backcycle weights slightly after the diet and ramp back up but that’s about the only consideration I think.
Lyle
Lyle,
I have been reading all the feedback left by others on all your books and it really sounds like you love what you do because by the sounds of it - you’re phenomenal at it.. Congratulations… I am writing because I would really like to get in real shape. I eat normal and have never dieted but realize that it’s harder to slim down after three children. I do physical activity (yoga, and light weight lifting 4 or 5 times per week). I am 5′9 at 157lbs, and according to online calculators my bmi is 22.8 and body fat percentage is approx 28% . From all your books, I am a little perplexed as to what book I would benefit from strarting off with first as I would like to trim at least 25lbs and have definition. I would be grateful to you with any information you can provide.
Mirae
http://www.bodyrecomposition.com/faq
Gives a brief overview of which book might be best for a given situation.
Thanks
Lyle