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
Click to Enlarge
“I put a world class BJJ (brown belt) athlete on a modified RFL diet about 3 weeks before the Pan American games 30 March in Los Angeles. He’s my coach’s son. I synopsized the diet for him so it was easy-to-read, is all. He called in a panic 3 weeks out because the Pan American games were approaching and he was still 4# over weight and hadn’t been able to lose it on his own. The guy was very lean already so it’s a tricky situation but he pulled it off. March 30th he won the gold medal in his weight class. He weighed in 1# below weight, he looked and felt great and fought like a freak.
Back to the kid, now his own BJJ coach (who also competes and also won gold 30 March in the Masters black belt division) sent word that in observing how well Zak performed on the diet and going on to win the Pan Ams that he wants to do it as well to drop a little weight for the upcoming BJJ World’s tournament the first week of June.
Attached is a photo when he won the finals. You can see the shape he’s in. He’s a BJJ phenom. He’s just beaten the guy who’s been an arch rival for years. Very tough match.”
After 7 weeks on the Rapid Fat Loss plan
“I am amazed at how this program worked for me. Knowing that a refeed/free meal was right around the corner gave me the willpower to be STRICT with the low calorie days. Unlike most programs that tell you how to lose weight, RFH also devotes several chapters about how to maintain your weight. The book is very concise and I couldn’t be happier about my results!”
J. Tsoi – Houston, Tx
“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. The e-books are simple PDF files, they require no special reader and can be opened by any standard PDF reader (e.g. Preview, Adobe Reader, Foxit, etc.). They can also be printed from a home computer if needed.
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. Again, all three packages include all three products, your choice only determines which version(s) of the primary book you will recieve (hardcopy, e-book or both).
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.
128 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
Hi Lyle,
I’ve been working hard to get my body fat down. To date, I’ve managed to get it down from 29% to 24% since 17 February 2009. Luckily I found your site. From what I’ve read, with your program, rapid fat loss is possible. However, my concern is, is PSMF safe for people who have kidney stones? Your reply (and info) is very much appreciated.
Regards
Deen
It depends.
Kidney stones per se aren’t a “kidney disease”. They might not interfere with normal functioning, and could even be asymptomatic.
As long as the dieter drank sufficient fluids and avoided dehydration, stones alone wouldn’t be a contraindication.
Stones that caused obstructions and backpressure and renal disease, then any high protein diet would be contraindicated.
So, it depends.
Disclaimer: I’ve been a critical care nurse for two decades, but am not a doctor. You should discuss this with your MD, emphasizing the large amounts of fluids you’ll drink.
Lyle,
I’m curious as to what effects, if any, a low-carb diet has on mood. I was diagnosed with mild depression a couple of years ago and am concerned that eliminating “feel-good” foods, even if briefly, might drop my mood levels too low.
Thanks,
Deb
I did a Q&A about 2 weeks ago on dieting and depression which discusses that very thing.
Lyle
Hey Lyle! Big fan here…. Are either the Rapid Fat Loss Hndbk or Stubborn Fat books available through Barnes & Nobles? Also, what are the copyright dates on both of these books? -THANKS SO MUCH FOR YOUR WISDOM, U ROCK!
Nope, they can place special orders through books on print but you’ll get them faster through my store.
Lyle
Hi Lyle
I’ve been reading everyone’s comments with interest and now have some questions of my own. Obviously, I want to lose weight. I’m female, 48 yo, 152cm & 62kg, with 24% body fat. I do about 5 hours high intensity cardio exercise every week (run & cycle) with maybe 2x resistance sessions/week.
My body fat % is going down but my weight isn’t. I’ve been trying to lose the last 10kg for absolutely ages (months) and just seem to plateau around the 62-63kg mark. I usually consume a low GI diet.
At the moment I’m on a 5-day Usana RESET programme (meal replacement: 3x shakes + 2x bars/day) at around 1100cal +/-. Today is only day 2 and I’m starving! I’ve deliberately at my usual rate because I thought that’d make me even more hungrier!
I noticed yesterday I started feeling “spacey” – my head sort of feels like it’s a dizzy. Does this mean I need more complex carbs?
Would your programme still bring about more “spaceyness” or would it solve this problem (whatever it is)?
Thanks for your input.
Hi, Lyle
I’m 5′9″ 290+ lbs. man with a BF% of 45%+. I am well versed in weight training and cardio but I have been on a break since my daughter first contracted Cancer. That was two years ago. During that time I was on and off training. I have lost 100lbs. twice in my life. Now at 31 and staring at divorce. I could use some confidence.
Regarding Training:
I have the P90X program by Beach Body. Is this program too intense for me if I am using the Rapid Fat Loss Diet? If so can I only do part of the program such as just the resistance training days? Or just cardio?
Regarding Rapid Fat Loss Diet:
I heard you appear on “Heavy Muscle Radio” with Dave Palumbo and John Ramono. The show was awesome. Specifically speaking, what is the maximum duration you would have someone with my stats, stay on this diet?
Thanks and hope to hear from you soon!
Jason
individuals with more fat can stay on the program longer and these values are all in teh book. As you can see in the results above, some folks have done it for several months straight (e.g.the guy who dropped 90 lbs in 90 days). 6-12 weeks before a full diet break is my usual recommendation. IT’s all in the book.
Lyle
Julie
Excessive high intensity aerobics causes water retention in some people. that’s why you’re weight isn’t moving. Go read the article ‘Of Whooshes and Squishy Fat’ for more information.
Lyle
This book will teach you in the beginning about the bodys chemical machine probably more than what you ever wanted to know. But McDonald wants you to understand how the body processes the things we put in our mouths. It is a simple read and one that will get you losing weight quickly. There are lots of testimonies on the site and some seem outlandish. But just let me tell you what it has done for me so far. At the turn of the year I weighed 278.6. My wife and I had decided that we needed to do something so we went on this diet (after buying the book of course!). So on 1/2/09 we started the diet. We were not real strict about it but tried to stick to the diet as planned with the exception of protein intake. We were at a higher intake than what is described in the book. By the end of January I had lost 18 pounds. I was real excited about it and continued to lose weight and by the end of April I was down to 248.0, yes, that is 30lbs. Then came the summer and lots of summer baseball games almost every weekend, fast food galore, and I love Whataburger! Through the summer I gained back about 20 lbs since I did not change my regular eating habits and was back up to 268.2 pounds. My wife has done a better job of changing her lifestyle than I and is still down about 28 pounds (she originally lost 35lbs). We have a long way to go to our goal weight , so my wife and I decided to go back on the diet when school started (8/24/09). That was four days ago. I am already down 10.4 pounds in four days. My goal is to be 205 by the end of the year which should be doable if I don’t give up or cheat to much.
One of the best things I like about this diet is the “free meals” you get on this diet. Being as over weight as I am I can have two free meals a week. Yes, I can have Whataburger with a chocolate shake or a very good meal at home with a big piece of cake. It is a free meal meaning for that meal you can have whatever you are craving. That makes it easier to stay on this diet. I look forward to Thursday lunches and Sunday lunches which are the two days I have set aside as my free meal days.
Anyway, just wanted to share with you what I have experienced so that you wouldn’t think the testimonies were just made up stories. It is real and you can lose a lot of weight on this program with little to no exercise. One thing I have noticed is that the more weight I lose, the more I want to get out and exercise. The added weight is a exercise killer.
Thanks Lyle for teaching me about my body and its metabolizing machine.
Brent
Hi Lyle
Could you settle a dispute with my partner and myself.
We have started the diet but my partner has started to add a lot of tomatoes to his meals.
I thought that tomatoes were high in carbs so I do not have any, and he says that it is on the limitless list so its fine.
Which one of us is correct?
Lorna,
http://www.calorieking.com/
put in tomato. You can settle it for yourself.
Lyle
Re the skin excess question, it is a function of magnitude of fat loss (obviously the greater fat lost, the more excessive the folds) and of age (older people have more redundancy, owing to loss of elasticity). Whatever it is, one should re-evaluate excess skin folds at least one year after the fat loss. A large and variable degree of adjustment occurs in most people. This is a common problem with patients who lose massive weight after bariatric surgery (my area of work), and we advise them to wait one year before reviewing whether they would need cosmetic procedures to remove the folds.
Hi, I was wondering if this book is right for me. I am 5′2 125 and my BF% is 21%.
I would like to loss 10 to 15 pounds. I would also like to put on more muscle. Thanks.
Hey Lyle,
I am a dedicated Crossfitter of 6 months. I was just wondering what category Crossfit would fall under for exercise? Depending on the day, I can see it as resistance training and other days as aerobic. But I have a feeling you are going to tell me that the majority of Crossfit workouts are interval training workouts and should not be performed during Rapid Fat Loss.
Thanks for the input.
Aaron
You answered your own question with that last statement.
Tamar: RFL is purely a fat loss diet, you will not gain muscle while doing it.
Lyle,
I’m currently preparing for another figure show… I’m on a CKD right now and was told that you need fat in order to burn fat. Do you explain in your book why just protein would give optimum fat loss?
I want to speed up my fat loss and am wondering which of your many books/programs would be best for me if I plan to go back to my CKD after my show?
Lastly, how is Jay doing now? In other words, do you have success stories from long term users who succesfully completed your maintenance?
Thanks man!
HI, I am a 43 year old female, 5′ 71/2″, 182#, body fat 30% with hypothyroidism, that is being treated with medication. I have lost 45# on South Beach Diet since February of this year. I am having trouble with plateaus. Do you think this diet would work for me?
Tanzie: In my experience, folks with thyroid issues don’t seem to do tremendously well on the diet although it’s hard to tell if the issue is with truly stalled fat loss or just water retention. I think The Guide to Flexible Dieting might be the better choice for now.
Rail: The physiology of the diet is explained and there is no physiological requirement for dietary fat to burn fat.
As far as Jay, the last time I heard about him (through the friend who put him on the diet), he had regained some of the weight but had maintained the great majority of the loss. For other folks who have used tehe diet (successfully or not), I’d suggest the support forum at forums.lylemcdonald.com.
Hi Lyle, you had stated previously that this fat-loss diet won’t work for vegans. Are any of your books more vegan friendly (such as your Guide to Flexible Dieting)? I am a committed vegan, and I’m trying to lose a good deal of weight (which was gained before I became vegan, not afterwards). I was wondering if any of your books could be useful to me or if you could kindly point me elsewhere. Thanks.
RK: With less rigid diets than Rapid Fat Loss, veganism is relatlively more possible. However, most of my diet approaches tend to be relatively high in protein and achieving that level of protein intake without consuming excess calories (since almost no vegan protein sources are carb or fat free) tends to be more difficult.
I know I need to do something about my weight. I am a 30-year old latin female with my stomach, boobs and arms as my problem areas. Recently, I started back running and I had noticed with just activity, no diet changes, I was able to lose about 6 pounds in 2-weeks. This has motivated me. My legs have immediately begun to change, but nothing much else. I currently weigh 153 and would love to be 130 by December. Is this realistic on your regimen?
Lynette
23 lbs of true fat loss in that time frame may be a push but should be possible with the rapid fat loss plan. You’ll at least get close
Lyle
I recently bought your book and am still in the process of reading through it, so I apolagize if my question are answered slightly later into it.
I’m a 22 year old male, and at 6′1 and almost 350 lbs I think it’s safe to say that I’ve always had a problem with my weight. As such my main concern with this diet is whether or not it would be safe for someone in my condition to undertake. I’ve been following a fairly low carb & calorie (~2000/day) diet for the past month, but either my scales are failing or I’ve actually only lost 2lbs in that entire time, so it was that poor result that brought me here. Excercise has been quite a problem for me on any conventional diet, as even something as simple as walking to work (a ~5 minute walk) leaves me tired and out of breath.
If I was to undertake this diet, I’m not sure how far I should try and take it, I mean – at what point would I be able to follow something more mainstream without feeling like the excercise is killing me?
As you get lighter, exercise generally becomes easier. So too will it with regular, err, practice isn’t the word I’m looking for. But I routinely had beginner clients for whom, at first 5 minutes of activity was sufficient. The body adapts fairly quickly initially. So if you can do 5 minutes, do 5 minutes. Take a break, do 5 minutes more. next time, you’ll be able to go longer. It’s just being consistent.
OK, my question might sound crazy but I’m completely serious.
I’ve heard great things about your program and I’d really like to try it but I have a Small Intestinal Bacterial Overgrowth (SIBO) and carbohydrates of nearly all types are difficult for me to digest. In order to manage my symptoms I really have to stay on a very low carb diet with no grains and no sugar. Its a continuum really, because sometimes I get better and then I can vary my diet a bit without problems, but usually I have to be very strict in order to feel well. I’m close to ketosis or in it a lot of the time, and this has had a very positive effect on my weight, but nothing even close to what you read/hear about most people experiencing.
Is there something different about your program that would help with weight loss for me? And do you think I could even follow your program when I’m not able to eat grains and most sugars?
Thanks!
The Rapid Fat Loss handbook diet is both low calorie and very low-carbohydrate. So I see no real issue.
Lyle
Hello,
I have a question,
Since you are eating few calories will you feel sluggish or tired on this diet?
That tends to be exceedingly variable. Some people feel more energized, others not so much. A HUGE part of avoiding major fatigue is following the reccomendations for electrolyte intake in the book. People who have ignored that suggestion are the ones who get hit the hardest.
Hello, I noticed at the top when I clicked on the book link, it was listed as second edition paperback, but the only buy option at the bottom is for hardcopy or e book. Is the hardcopy a hardcover book or is this the paperback edition? Sorry for the confusion and thank you in advance.
Bruce: Not hardback, hardCOPY. As distinct from the e-book. All formats are the second edition. Sorry for the confusion.
Id like to know if, living abroad (Guatemala), I can purchase the ebook, because I need it
asap, for my wedding in January and cannot wait to receive it thru regular mail.
I ask this, because in some places they only sell it within the US, not to foreign
email adresses.
Thanks
Ana,
The Rapid Fat Loss Handbook e-book can be ordered/downloaded to anywhere in the world.
Lyle
Lyle,
I bought your spiral bound book a couple of years ago and had great success for fat loss going from a size 10 to a size 6 over 7 weeks; slow but steady. I got so excited about the results that I didn’t pay the right attention to how to transition to a maintenance way of eating. I am a picky eater so the limited list of foods during the fast actually made it very easy for me and ice tea is my drink of choice so it was great. I slowly gained the 20lbs back over the last 2 years so I’m back at it again because I failed to learn how to add the carbs back in correctly and I feared the reloading days once the fat started dropping.
My question finally is, regarding my first addition-first printing copyright of 2005. You obviously felt like you wanted to add some information since there’s a second edition. You deserve to be paid for your hard work but I’m wondering if I need to buy the new edition and if the online calculators and such that are now available are necessary given that my start weight is the same again and I’ve already figured out all the calculations from your formulas and tables in the first edition. Not trying to be a pain. Gotta save my dough for the chicken, fish, lemon juice…
Hi Lyle,
I am 5′ 11″ at 220 lbs. I started training in December for a half marathon in late April.
I lost 25 lbs fast and have plateaued. I am doing weights twice a week and running 3 times a week. Your ‘Of Whooshes and Squishy Fat’ was very interesting readying.
I would like to lose more weight to give my knees a break and, of course, look better.
Are there any health risks with trying to incorporate RFL while training?
Thanks very much for a great website.
Sorry, my previous post was incorrect. I started exercising last summer and have lost 25 lbs since that time. I decided to run the half-marathon in December. My previous post made it sound like I found some miracle weight lost pill or something.
FYI: Another big reason for wanting to lose weight (besides overall health) is my company health insurance premiums went up $35/month due to being over a 25 BMI. But, I get a chance to resubmit my numbers in July and if I am under 25 BMI, I get a refund for the extra premiums.
FYII: I went ahead and bought the e-book and the Ketogenic book. I will start reading these while training and decide what to do later with the RFL.
-Tony D.
I read this book and I think the most valuable thing its the explanation
I would like some more deep explanation of why is important to drink enough water to improve fat loss. The little I know is that when water is not in abundance, the liver must help the kidneys to release toxic things of the body, and that’s “liver time” that can be used to metabolize fat.
A really vague (if not, wrong) explanation, of the “why” water thing.
Can you say something about this?
Thanks, and sorry for my english.
I think this website is worth a lot… I’m glad you share your knowledge.
cya
Because dehydration messes up just about every reaction in the body and no more explanation is relevant from a practical point of view.
Hi Lyle,
I’m 5″11″ male, 37yrs old, and have been doing a full body lifting routine on 2x week for past 5 weeks. In that time I have gone from 197 to 204 pounds, the mirror indicates at least a decent muscle/fat gain ratio.
I am plan on bulking to about 220 pounds and then trying to shed 15pounds of pure lard if I can. How fast could I expect to do that on your plan, what% fat would be lost as opposed to muscle, and could I continue to lift heavy 2x a week while on the plan?
TIA
The weight training program recommended in the book is actually a low volume 2 day/week approach and, so long as they do what the book says (in terms of setting up the diet, activity, etc.), people don’t lose muscle. How fast you can drop fat will depend on initial body fat percentage which I can’t intuit from the stats above.
Thanks for the response!
I have an Omron scale which has hand and foot electrodes to perform a total body BIA scan. This says I am at 30%bf. HOWEVER, I was in a car accident years ago that resulted in permanent scar tissue in my midsection which apparently causes the BIA analysis to read “high” for obvious reasons. I’m guessing my true BF is around 25% which is why I had 15-20 pounds pure fat as a RFL goal. 6 weeks sound right? More? Less?
This site is awesome! thanks for all the efforts you put into it
I’m a 43 year old female. I started working with a trainer in November 2009. I’ve gone from 35% body fat to 25% body fat in about thirteen weeks. I still need to lose eight-nine pounds of fat to reach my goal of 20% body fat, and I feel as if I have hit a plateau.
I’m currently doing three days of full body training, followed by thirty minutes on the treadmill each training day. I’ve been eating a South Beach type diet, with higher carbs on my workout days.
Do you think that this is the right book for me? I’ve been doing so well, and I hate this plateau.
Thanks
In all honesty, probably not. First off, read around the site there are articles on stalls and not losing fat and stuff that will probably get you started. After that,the information in a Guide to Flexible Dieting would probably be my first choice.
I can’t find a “pure” ephedrine supplement anywhere. There are lots of “thermogenic” supplements and others with a bunch of herbs – but I can’t see where the actual ephedrine content is and also don’t know if I want all that other “stuff” in there. Do you have a recommendation for the ephedrine supplement?
Thanks
There are a number of threads discussing sources for pure ephedrine on the support forum at
forums.lylemcdonald.com
It’s getting more difficult but can be found.
is there any chance that i can just buy the online diet generator as i have already read the handbook?
Unfortunately both the calculator and home exercise handbook are only available as part of the package.
Lyle
I am a 46 yo mother of 2 and have always been an athlete and slender. 6 years ago I was put on medication that took me from 125lbs to 145lbs at 5′7″. I’ve dropped 10lbs w/ changes in diet and high intensity interval training, but can’t get the last 10lbs to go. I’m very interested in your books and approach to fat loss, but do not know which would be the best for me. I’m hypoglycemic and, from your info, an insulin oversecreter. All my fat is at the belly, lower back/upper hips. I went to the bodycomposition/faq site but still don’t know which book might be the best. What is your recommendation?
Unfortunately, that information doesn’t give me enough to give you any more of a suggestion than the faq. Join the support forum and we might be able to help you there.
I’m about to start the RFL on April 1st. I am in law enforcement and currently assigned to the overnight shift. Any advice on the timing of eating and training?
Night shift can be tough and I’ll be honest that I have only looked into what happens in those folks in a very superficial way. At a first approximation, I’m not sure I’d change anything if I were you. You’re just working on a different 16 hour cycle than everyone else (e.g. your ‘day’ is their ‘night’). Hope that makes sense and there might be some folks on the support forum who have done RFL on a night shift schedule so you might check there. Good luck.
hy,
i just wanted to ask how about chewing gums (sugarfree), cause 100g of chewing gum has around 64,7 g of OH, so i guess one is around a gram, what you think so i stop using it or i can use maybe 5 chewing gums per day or less or more ?
i will be happy to hear your reply
greatings from europe
Sugar free gum can be a lifesaver on lowcarb diets but if you go nuts with it, you can actually get a lot of calories. So use it if needed, just in moderation.
Hey Lyle,
I would like to know your opinion if this book is directed for me or maybe you could suggest something else. So here is some details. I`m 25 yo male weightin around 220 pounds, bodyfat is 28%. I attempt on gym for 4 years so far and and my dream would be reducing some fat from my belly but it`s very hard task to me. Im doin gym 4 days a week and plannin to start aerobic 5 times a week (runnin). Do you think your book would help me of loosing some 20 pounds?
I was browsin throu your articles and I`m very impressed, there is tons of usefull information with scientistic background. Surely worth to add to favourites!
And 28% bodyfat, it’s going to be a while before ab fat starts to move, that’s always the last place for men. Is RFL right for you? Not if you insist on that training schedule. The nature of the diet means cutting training back to a great degree, just a function of the big deficit. It can be useful as a kick-start for a moderate deficit diet (discussed in the book as well as on the site) but you still have to cut back your training to follow it correctly.
Thanks for such a fast reply Lyle!
Well, that`s true, I`d prefere to stay with my gym schedule as it is atm, which is normal heavy weights lifting. What I`d like to add is running and proper diet for long term. So that`s why I`m askin you, what would you recomend me, which book and which diet system. My purpose would be (like propably everyone elses) reduce the bodyfat and keep as much of my muscles during that process as possible, so simply sayin, get more ripped.
On the sidenote, I must to add I always thought that I had some basic knowladge about nutrition, but browsing throughout your webside, I must say there is many of myths you busting here for me I believed earlier because of false information spreaded on net. For example I read somewhere that the diet fat is always transformed into energy no matter what, and only carbs (if consumed with fat with in bigger amount) are responded for storing into organic fat, and here I read something completely opposit). Huge thanks for that!
Hello Lyle
I am planning to buy your book and follow the program but wondering how it suits a vegetarian (Asian Vegetarian)- who doesnot eat any meat , fish ,eggs etc.
Milk and yoghurts are fine .
I am weighing 79 kgs at 5ft 3 inches and my target weight is 60kgs and found it difficult to shed the weight in the past.Whatever lost was put back in weeks.
Do you have any suggestion for someone who ahs a Thyroid problem and a very slow metabolism rate ??
Look forward to your reply.
The diet can not be done without some form of pure protein source. And short of protein powders, which I don’t advocate, no vegetarian protein sources will meet that requirement. So it will be the wrong book for you.
I had answered this question previously in the comments above as well.
Hi Lyle
Thanks a lot for such a prompt reply. Its a shame I cannot go for it
Any other diets you can suggest ??
Regards
Lyle,
I have read your program. For the past 3.5 months I have struggled with trying to lose weight in the mid body area. So far my total weight loss in 3.5month has only been 4lbs and BFP has stayed the same at 22%. My goal is to lose body fat, and to be more lean. My Info; Age: 28, Weight:148, Hight: 5′5”, BFP: 22%. I would like my ideal final weight to be 130lbs, 15%BFP (or less). I would like to “see and feel” results within 1.5-2months. I currently excersie 3-4 times a week. But since I have started reading some of your literature, I have become more hesitant in wasting additional time in the gym when I am not seeing results. I am at a crossroad and need assistance. Would the Rapid Fat Loss Handbook be benificial for me? If not, can you please recommend a program that would be.
Thanks for your rapid respons.
Sincerely,
Lisha
Lisha,
I find it telling that the one thing you didn’t mention was caloric intake. Because all of the training in the world won’t do anything if you’re eating too many calories. Both RFL and a Guide to Flexible Dieting go over how I recommend setting up moderate deficit diets, of course you can find most of the information you need on the site. So I’d suggest starting by reading those articles first.
Lyle
Hi, i came accross your site from someone who posted it on bodybuilding.com
I currently weigh 250 pounds, and dont really eat alot as it is, i might take in 1500-2000 calories a day? and i dont lose any weight.
Am I not taking enough calories in? I see your program for someone who weighs 250 should take in 3,000 calories, and I know for a fact i dont take anywhere close to that, i dont drink coke or eat candy, and my mom has all healthy food in the house, as shes on a diet herself, so theres no sweets to munch on.
I am really intrigued by your program, your the expert, so if I buy this program, and stick to it for 2 weeks by the book religiously, i will lose at least 12 pounds of fat? Thats all I want is a program I can follow religiously and know as long as i stick to it, i will see results. Thanks for letting me know!
And also, if i buy this book, what is the next book i will need to follow or buy from you after this diet is over with?
thanks for your time, Joe
You’re eating more than you think. Get out the food scale and get on Fiitday and track actual food intake for a week or two. I can guarantee you without exception that you are NOT a magic exception to the laws of thermodyamics. You are just bad at estimating caloric intake like most people. I talked about this in the article How We Get Fat, read it.
hy,
i have one question i know fruits are not allowed, but i feel really bad sometimes, without any energy, just trying to breath and its already exausting. will have impact on a diet if i eat one apple not every day maybe twice a week ?
I am a few days into the Rapid Fat Loss Diet and it is going great. 5lbs already! I need to lose about 60 lbs. Do you think this is possible within the time frame 12 weeks that you strictly recommend for this diet, or will I have to come off of this diet and start using a more long-term approach?
Lyle,
I have been reading a few of your articles and read the forum on this book. I have recently picked up about 10 lbs which I think resulted from some intense overtraining that I was doing for a period of 3 months – my appetite just increased rapidly and I started to pick up weight. I think your diet looks great for rapid fat loss – which of course is what I would like but I am worried that the extreme nature of the diet means that the results wont be maintainable.
After losing fat on this diet, have you had success with people maintaining their fat loss?
Although I nolonger do now, I have had a history of food restriction and whilst I want to lose fat, I definetely want it to be sustainable and dont simply want to go on a yo-yo diet cycle. I am also a very small women – 5′1 so I suppose I wouldnt be able to each much on your diet.?
Please allay my concerns!
Joanna: You are unlikely to continue losing 5 lbs/week for the duration so that much weight in that time frame is unlikely to occur. You’re better off breaking up your dieting into blocks anyhow.
Claudia: Like any other diet, there are successes and failure. How to move to maintenance without blowing up is discussed for 4-5 chapters at the end of the book. You might also read “Is Rapid Fat Loss Right for You?” on the site, it discusses how rapid fat loss can sometimes lead to better long-term maintenance but only if it’s done right.
what about salmon ? in natural juice ? its posible instead other fishes ?
i will also be very happy if u can give me answer to my previous question about apple .
thank you
Please go to forums.lylemcdonald.com. This area is really for comments, not diet troubleshooting.
Wow! I can’t believe you take the time to answer all questions! Kudos to you. I am an African-American female with hips, butt, and thighs.. Here are my current stats:
Body Mass Index: 41.3 kg/m2
Waist-to-Height ratio: 0.78
Percent Body Fat: 63.6%
Lean Body Mass: 87.4 lb
I am overweight by 43.3 kilograms (95.3 pounds. I eat fast food and takeout nearly every meal. ugh…
I’m only 36 and need help fast!! I am allergic to green veggies and seafood, so finding a diet is very hard for me. Do you think Rapid Fat Loss will help? If not, do you know of any other programs?
Hi Lyle- This question doesn’t seem to have been covered. I’m 44 yo F, 135 lbs 5.6, I quit smoking in January of this year and my weight has climbed from 125. I eat very clean, with an occasional cheat meal during the week and excercise regularly, 4-5x weekly. I’ve been eating well and working out for years. I know that the without the nicotine, my metabolism has slowed (I read somewhere 5%)…but enough for that much weight to come on? I’ve been lowering my calorie and carb intake, but not a budge on the scale in over a month . I just started calories zig zagging a week or two ago but not much movement, maybe a lb. My mean calorie intake is 1400. What the heck is going on?? Weight has come on in upper thighs, hip and waist almost exclusively.
Will my metabolism adjust at some point? Very frustrated! I can see why people go back to smoking!! (I’m commited to quitting so going back is absolutely not an option)
I was going to order the RFL book, but maybe that is too extreme, since I only have a few lbs to lose. I’d be happy at 128-130. Perhaps, guide to flexible dieting?
Any advice would be great.
I am wondering what steps you recommend in taking after this phase? I was thinking of purchasing this book to get a nice big leap ahead, however, I don’t want to go back to my normal low-carb dieting (which I have been doing for years, but screwed up at the beginning of the years, entirely and only my own fault) and gain all of the weight back. Just from starting the low-carb/Atkins diet YEARS ago and having lost 50 lbs, I KNOW that this will work for me, however, I just don’t want the “new body” to go away when I reiterate the “next phase”.
Thank you; so glad I came across your diet plan(s)!
Chapter 11-15 of the book discussing moving to maintenance/a moderate deficit diet in detail.
Hey Lyle,
I’m currently at 20% BF trying to get down to the single digits. I’m looking at Rapid Fat Loss and Ultimate Diet 2.0 and wonder if you might recommend one over the other, or even better, expand on the differences and intersections between these two books.
I don’t have problems with adherence.. just happen to be at 20% after an unfortunate 2 month bulking episode where I pretty much gained all fat. I’m definitely interested in putting on lean mass after I hit lower bodyfat, and want UD2.0’s protocols, but I wonder if there is anything special in RFL that is really worth another $40?
A final concern is that I am a performer and have to be feeling strong and clearheaded 3-4 days out of the week, every week. Is the RFL protocol going to be too strong for me?
Thanks!
Hello Lyle,
What is your opinion on taking CLA (conjugated lipoic acid) while on the RFL plan? [I have read that it can help create/maintain lean muscle mass while reducing cellulite].
Thanks in advance!
CLA is basically worthless in humans. The small effect doesn’t even begin to justify the huge cost and LBM loss on the plan is insignificant if you follow it as outlined.
I found your site via Tom Venuto’s, I’m doing his Summer challenge but more importantly I want to be a Figure Model by the fall of 2010.
I’m at 34%BF, want to lose 50-55 lbs and be at 10% BF(I think) to compete.
Which of your programs would be best for me to lose the weight but have enough muscle for Figure??
I am carb sensitive and don’t really even like too many carbs outside of fruit!
I’m currently doing 5 days weight training, 6 days cardio with 4-5 days adding a second cardio, mixing it up between intervals and HITT.
I’ve also had adrenal problems in the past that made it hard for me to lose weight but my hormones seem to be back in balance after a miscarriage.
Thanks so much for your help!
Hello Lyle,
I am interested in beginning the RFL diet in the near future and doing it as indicated. However, I am doing it for the military and need to be able to run at a slow-moderate pace (10 minute mile for 1.5 -3miles) at least 3-4x per week (approximately 20-30 minutes runs. Do you think it is possible to do this diet if I run only in the am, and then do push-ups/sit-ups in the evening? I was considering ingesting half a sports gel type drink that has 25 carbs in the morning before I run for fuel (12.5 carbs ingested). Do you think I will still see good results?
Any advice would be much appreciated. Thank you for the information.
While excessive cardio seems to really hurt the results of the diet, the volume you’re proposing should be sustainable especially with a bit of carb drink beforehand.
Question: Will I be able to maintain a moderate cardio/intense lifting program while on this diet? I am a Highland Games competitor coming off a string of knee surgeries (SUCKS!) and have been getting back into the gym with a new purpose…to become more efficient and as my friend said “look more fit.” This extra weight is slowing me down.
I think I have an addiction to the iron, and I will happily scale down some of what I do, but I am afraid a strict divorce from the weights would make me sad. And sad = ice cream.
Let me know!!!
Respectfully,
Duncan McCallum
Duncan: the nature of the diet means that training usually does have to be curtailed. 2-3 short weight training workouts and nothing more than a low volume of low intensity cardio can be done on this specific diet. If you have a block of training where you can move training to maintenance while you strip fat off, the diet may be doable. If you can’t cut back your training, I’d suggest you read the Fat Loss for Athletes articles on the site and adjust your diet as described there. Good luck.
Hy Lyle, I am really interested in buying this book, I just have a couple of questions..
1) I have couple of events coming up in next 4 weeks, will drinking some wine totaly destroy my effort ?
2) Can I implement it with the IF protocols?
Please, please let me know Lyle…
The RFL plan includes ‘free meals’ (where you can eat relatively freely), just schedule your events to coincide with those and alcohol should be no problem.
I believe some have combined RFL with IF’ing, search the support forum for more information. I don’t see any reason they can’t be combined.
Good luck.
Lyle,
You mention “Assuming all of the true (non-water) weight lost was fat (it won’t be).” So does that mean there is muscle loss? Or is this just connective tissue?
Also, when you say that this diet also causes a large amount of water loss, this is just temporary right? Due to decreased carbs, you hold less water. Which means as soon as they finish the crash diet, they gain all the water back, and go back to a normal level or carbs and calories they gain all the water back?
Thanks,
Joe
Joe, done properly, RFL doesn’t cause muscle loss. that means not doing excessive aerobic activity and following the protein and weight training requirements. There may be some measurable losses of lean body mass but it’s glycogen, connective tissue, electrolytes, etc. But not muscle.
And yes, the water loss is simply temporary, a function of carbohdyrate restriction. It will come back as carbohydrates are raised again.
Hi Lyle I have your book (it’s the BEST!) and I was just wondering if I want to LOSE muscle (which I do) should I just do some low intensity long duration cardio and cut out the resistance training? I’m 5′0 and 110lbs and I have very muscular thighs and calves (genetics). I would love to lose approx. 10 lbs asap and hopefully slim down my muscles a bit. Would RFL and this type of training (or more like non-training) a good idea?
Thanks.
Jenny
Lyle, I know that lots of exercise is not good but I walk for approx 3-4 hrs a day for my job and was wondering if this is to much for the RFL. (not speed walking or anything just normal pace)
Thanks
Hey Lyle,
Is there anyway to determine the amount of water/glycogen lost or retained(based upon LBM or some other measure)…..
I would like to determine how much weight I need to lose in order to reach my “goal” weight after my glyco stores are filled back up….Would be rather nerve racking reaching 230 and reintroducing carbs only to shoot back up to 250 and realizing you still got more to lose…
Thanks in advance…
Joe
Water losses tend to be pretty individual although, in general, larger folks tend to lose more than smaller. The early studies on the topic found water weight losses anywhere from 1-15 lbs but beyond that it really depends on the person. I would consider a 20 lb regain to be pretty unusual.
Hi Lyle,
Just ordered your book. After a very successful run at a paleo diet a year ago I have fallen off track and am putting the pounds back on quickly (not wanting to). I feel that the ’strict’ whole food type thing is good for me as I’m an all or nothing type. I’m looking forward to incorporating your diet into my lifestyle.
However, one concern is exercise. I enjoy crossfit and am running short races this summer (not very fast …. lol). Will I be able to continue training for a half marathon in Oct? (I don’t typically run far in training).
Unfortunately, no. One thing that makes results from the approach very poor is excessive activity. Unless you can cut your training back fairly heavily, the rapid fatl oss approach simply won’t work. I’d suggest you read the Fat Loss for Athletes series on the main site.
hi lyle,
i purchased your rapid fat loss book and i’m currently coaching my aunt (54yrs old) on the diet. a little background… she has always been very overweight, she has lost about 30lbs over the past year following a calorie restricted diet, but unfortunately her weightloss stalled. i started her on RFL 3 weeks. her stats:
Day 1: 174lbs 44% BF 96lbs LBM so she started eating 96g/protein/day
Day 7: 166lbs ?%BF (she didn’t get BF measured that day, still consuming 96g/ 2 free meals/wk
Day 14: 163.7 ?%BF (same protocol)
Day 21: 163lbs 41%BF (same protocol)
She is very down about last week loss of only 0.7lbs. she lifts weights 1/wk using Body By Science (we only do 2 exercises per workout after reading the Nautilus North study about women training on calorie restricted diets).
Do you think I should keep her at 96g? Or drop 10-20%? Training increase? Any help would be appreciated, I don’t want to see her give up.
Thank you ,
Dare
Hello Lyle,
So is RFL similar to Medifast? That diet is also very low in calories, yet is suppsoed to also spare muscle (the meals are mostly liquid and mostly protein from what I can tell). Medifast also has a transition plan and then maintenance.
Thanks in advance!
Looking at the Medifast FAQ, they seem to be at least conceptually similar, yes.
Update on my Aunt’s training:
I dropped her protein down to 76g to see if we could get the scale moving down again. She is keeping her carbs and fat to under 20g/day.
Day 28: 162lbs 41%BF
Still think the scale should be moving down better. Any advice:
BTW, tried to post this on the forum’s but it won’t let me post “new thread”
Dare
Lyle,
I see someone has asked about Medifast. I am actually coming off of that- I am taking a diet break per an article of yours (after 7 weeks on) after it was REALLY beginning to affect my moods. I have battled depression in the past and this was just kicking it way up to the bad place.
I am wondering if you felt RFL would be more beneficial in that way? I have no idea since I haven’t read it, but wanted your opinion. Basically on MF we survive on 800-1000 calories and 80-100 grams of carbs. Net carbs would be under 80 actually. I was fine at first after I adjusted the first 4 days, then steadily I have gotten more and more depressed- which for me manifests in irritability- not good!
I am 38, female and have about 80 more pounds to go. I am very obese and have PCOS. I need to get this weight off so that I can be around to care for my severely disabled son. I do not want to leave that on my husband alone.
I appreciate your thoughts on this matter.
Dieting in general and very low carb diets in speciifc can cause depression in some folks (at the same time, low-carbohydrate diets are generally superior for folks with PCOS). There’s an article on the main site discussing some potential solutions (involving supplements). I do’nt know that RFL will be much different than Medifast in this regards; folks who are prone have problems no matter what. Good luck.
Hi Lyle,
I just completed the Stubborn fat solution and it is great! I was however wondering if the rapid fat loss solution could work for someone like me as well. I am 34 year old female, five feet two with 17% BF (via hydro). I want to get to 14% quickly. I have a pretty heavy work out load, trying to keep lean mass and lose fat. All this said, would I be a candidate for this diet and still be able to maintain my workouts/keep muscle?
Thanks,
Lori
Lori: Training has to be pretty heavily curtailed (2-3 short weight workouts/week and minimal cardio) for the Rapid Fat Loss program. But done as directed, it generates fast fat loss and no muscle loss (follow the workout recommendations). If you’re intent on keeping up a heavy training schedule, either consider The Ultimate Diet 2.0 or read the articles on the site to set up a moderate deficit diet.
Thanks Lyle! I am going to start the rapid fat loss program next week. Due to some injuries (knee tendons ect) I think a break from heavy training will be great for my body! I think doing it for two weeks and then shifting to the UD2.0 should be great. I am looking to go from 17% BF to 14%.
Thanks for the great program and feedback!
Lori