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The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting

The Rapid Fat Loss Handbook
A Scientific Approach to Crash Dieting

Second Edition

Package Includes:
The Rapid Fat Loss Handbook: 93 pages
Home Exercise Handbook (PDF)
Calculator Instructions (PDF)


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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

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


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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.

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Customer Feedback

If a picture is worth a thousand words, this should tell you all you need to know.

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

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


“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 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 and Purchase Options

The Rapid Fat Loss Handbook is available in a variety of formats; however this has led to some confusion. Please note that all three products including two digital files: The Home Exercise Handbook and a file titled Calculator.pdf. This file contains the login and password for the online calculator along with instructions for use and you will not be sent a separate login or password. Also note that all three book packages will show as ‘Bundles’ in your cart. The packages includes the main book, the home exercise handbook and the calculator instructions.

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. The cost of the harcopy/e-book bundle is $47.00 plus shipping/handling.

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 and will appear as a “bundle” in your cart, your choice only determines which version(s) of the primary book you will recieve (hardcopy, e-book or both).

If you are confused over which version to order, please feel free to email me directly.

You can add your chosen version to your shopping cart with the buttons below.

Digital Only Options
The entire package of books is available in a digital only format for immediate download; the files can also be printed.  I have made both packages available in either a PDF or Kindle format depending you preference. Please note that the Kindle version has only one file.

Add PDF Format to Cart  Add Kindle Format to Cart

Hardcopy Book Options
The first available format is the Hardcopy package. This includes a hardcopy version of the main book that will be printed and shipped to you from my print house Vervante.  This package also includes The Home Exercise Handbook and Calculator instructions which will be sent to you as a digital download. The price of the Hardcopy bundle is $37.00 plus shipping/handling.

Add Hardcopy Bundle to Cart

Hardcopy + Digital Options
This package includes both the Hardcopy book that will be sent to you from Vervante as well as a digital version of all files including the main book.  This allows you to start immediately but also receive a physical book.  Depending on your preference you can choose either a PDF version of the digital files or a Kindle version.  Please note that the Kindle version has only one file but it contains all three books: the Rapid Fat Loss Handbook, the Home Exercise Handbook and the Calculator instructions.    The cost of either harcopy/e-book bundle is $47.00 plus shipping/handling.

Add Hardcopy + PDF Bundle to Cart Add Hardcopy + Kindle Bundle to Cart

You can also purchase the Rapid Fat Loss Handbook and A Guide to Flexible Dieting as a bundle along with online videos demonstrating the Home Exercise Programs (with fitness professional Sumi Singh) here (link will open in a new window in case you decide that bundle is not for you).  Since this will be purchased from another website, it cannot be combined with any other books on this site.

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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.

205 Responses to “The Rapid Fat Loss Handbook”

  1. Première semaine complètée - on December 21st, 2008 3:27 pm

    […] 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 […]

  2. Jordan Bridenstine on December 27th, 2008 1:38 am

    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.

  3. Karen Andronicus on January 20th, 2009 8:24 pm

    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.

  4. admin on January 20th, 2009 8:59 pm

    My books are only available through my site, there are no overseas retailers.


  5. D&S Community Challenge: Get Shredded Diet (JB) - Sherdog Mixed Martial Arts Forums on January 22nd, 2009 4:13 pm

    […] 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 […]

  6. Canibais e Reis » Blog Archive » Low-carber sul africano elimina 77 kg de peso corporal em apenas 7 meses com dieta cetogénica extrema on January 22nd, 2009 8:02 pm

    […] 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 […]

  7. Garth v Veenhuyzen on January 23rd, 2009 3:53 pm

    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.

  8. admin on January 23rd, 2009 3:57 pm

    Look in the upper right hand corner, Garth. 🙂

    Or click the link that says Store.

  9. Diet progress « Chasing the sun on January 27th, 2009 3:48 pm

    […] 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 […]

  10. TEN POUNDS in 6 weeks? - Page 2 - Sherdog Mixed Martial Arts Forums on February 11th, 2009 9:57 am

    […] 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. […]

  11. LHPANGLER on March 2nd, 2009 12:43 pm

    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.

  12. John Cole on March 11th, 2009 11:08 am

    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!

  13. Krishna on April 4th, 2009 2:10 am

    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!

  14. Jason on April 14th, 2009 1:08 pm

    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.

  15. admin on April 15th, 2009 9:46 am


    The diet can be followed as a vegetarian assuming you eat some animal flesh (chicken, fish). A vegan would find it impossible.

    Thank you

  16. patricia on May 12th, 2009 12:24 pm

    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!

  17. admin on May 12th, 2009 12:27 pm


    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.


  18. PHILIP on May 19th, 2009 11:04 pm

    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?

  19. admin on May 21st, 2009 12:07 pm


    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

  20. Heather on June 17th, 2009 10:58 pm

    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
    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… : )

  21. admin on June 19th, 2009 10:41 am


    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.


  22. Alex on June 26th, 2009 1:43 am

    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?

  23. admin on June 26th, 2009 12:33 pm


    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.


  24. mirae on June 27th, 2009 3:19 pm

    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.

  25. admin on June 30th, 2009 11:50 am

    Gives a brief overview of which book might be best for a given situation.


  26. Deen on July 1st, 2009 10:37 am

    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.


  27. David on July 7th, 2009 1:23 pm

    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.

  28. Deborah on July 9th, 2009 2:59 am


    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.


  29. admin on July 10th, 2009 1:46 pm

    I did a Q&A about 2 weeks ago on dieting and depression which discusses that very thing.


  30. Bekah on July 29th, 2009 12:36 pm

    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!

  31. admin on July 31st, 2009 11:23 am

    Nope, they can place special orders through books on print but you’ll get them faster through my store.


  32. Julie South on August 20th, 2009 10:27 pm

    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.

  33. Jason on August 23rd, 2009 11:00 pm

    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!

  34. lylemcd on August 25th, 2009 12:37 pm


    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.


  35. lylemcd on August 25th, 2009 12:43 pm


    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.


  36. brentwalker on August 27th, 2009 2:43 pm

    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.


  37. Lorna on September 5th, 2009 10:20 am

    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?

  38. lylemcd on September 8th, 2009 3:14 pm


    put in tomato. You can settle it for yourself.


  39. Rambodoc on September 10th, 2009 9:31 am

    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.

  40. tamar on September 18th, 2009 4:00 pm

    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.

  41. Aaron on September 21st, 2009 2:46 pm

    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.


  42. lylemcd on September 22nd, 2009 1:09 pm

    You answered your own question with that last statement.

  43. lylemcd on September 22nd, 2009 1:10 pm

    Tamar: RFL is purely a fat loss diet, you will not gain muscle while doing it.

  44. Ralieruss on September 24th, 2009 7:04 pm


    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!

  45. Tanzie on September 26th, 2009 6:09 pm

    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?

  46. lylemcd on October 2nd, 2009 11:57 am

    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.

  47. lylemcd on October 2nd, 2009 12:05 pm

    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

  48. RK on October 9th, 2009 1:38 am

    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.

  49. lylemcd on October 12th, 2009 3:09 pm

    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.

  50. Lynette on October 13th, 2009 9:43 pm

    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?

  51. lylemcd on October 26th, 2009 12:06 pm


    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


  52. David on November 19th, 2009 6:11 pm

    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?

  53. lylemcd on November 20th, 2009 12:03 am

    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.

  54. angela on November 20th, 2009 12:00 pm

    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?


  55. lylemcd on November 20th, 2009 12:10 pm

    The Rapid Fat Loss handbook diet is both low calorie and very low-carbohydrate. So I see no real issue.


  56. JC on December 12th, 2009 3:23 pm


    I have a question,

    Since you are eating few calories will you feel sluggish or tired on this diet?

  57. lylemcd on December 12th, 2009 7:30 pm

    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.

  58. Bruce on December 17th, 2009 5:34 pm

    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.

  59. lylemcd on December 17th, 2009 5:40 pm

    Bruce: Not hardback, hardCOPY. As distinct from the e-book. All formats are the second edition. Sorry for the confusion.

  60. Ana de Vizcaino on December 28th, 2009 7:27 pm

    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.

  61. lylemcd on December 28th, 2009 10:51 pm


    The Rapid Fat Loss Handbook e-book can be ordered/downloaded to anywhere in the world.


  62. Debbie on January 15th, 2010 9:47 pm

    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…

  63. Tony D. on January 27th, 2010 1:14 pm

    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.

  64. Tony D. on January 27th, 2010 2:02 pm

    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.

  65. mark on January 31st, 2010 1:31 am

    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.


  66. lylemcd on February 1st, 2010 4:59 pm

    Because dehydration messes up just about every reaction in the body and no more explanation is relevant from a practical point of view.

  67. DCrez on February 2nd, 2010 3:58 pm

    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?


  68. lylemcd on February 3rd, 2010 12:41 pm

    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.

  69. DCrez on February 3rd, 2010 2:06 pm

    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

  70. Rachael on February 7th, 2010 4:24 pm

    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.


  71. lylemcd on February 7th, 2010 4:32 pm

    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.

  72. Ryan on February 15th, 2010 3:03 pm

    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?


  73. lylemcd on February 16th, 2010 11:22 am

    There are a number of threads discussing sources for pure ephedrine on the support forum at

    It’s getting more difficult but can be found.

  74. tunde on February 16th, 2010 7:09 pm

    is there any chance that i can just buy the online diet generator as i have already read the handbook?

  75. lylemcd on February 17th, 2010 12:46 pm

    Unfortunately both the calculator and home exercise handbook are only available as part of the package.


  76. Shelly on March 2nd, 2010 3:24 pm

    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?

  77. lylemcd on March 2nd, 2010 7:14 pm

    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.

  78. Quinny on March 22nd, 2010 1:03 am

    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?

  79. lylemcd on March 22nd, 2010 9:32 am

    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.

  80. flor on March 23rd, 2010 3:55 am


    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

  81. lylemcd on March 23rd, 2010 9:31 am

    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.

  82. Matt on March 24th, 2010 7:23 pm

    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! 🙂

  83. lylemcd on March 24th, 2010 9:20 pm

    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.

  84. Matt on March 25th, 2010 5:42 am

    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! 🙂

  85. Su on March 25th, 2010 5:44 am

    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.

  86. lylemcd on March 25th, 2010 9:38 am

    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.

  87. Su on March 25th, 2010 2:11 pm

    Hi Lyle

    Thanks a lot for such a prompt reply. Its a shame I cannot go for it 🙁
    Any other diets you can suggest ??


  88. Lisha on March 30th, 2010 5:51 pm


    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.


  89. lylemcd on March 30th, 2010 6:10 pm


    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.


  90. Joe on April 10th, 2010 12:12 pm

    Hi, i came accross your site from someone who posted it on

    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

  91. lylemcd on April 10th, 2010 5:43 pm

    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.

  92. flor on April 18th, 2010 12:49 pm

    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 ?

  93. Joanna on April 19th, 2010 12:39 pm

    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?

  94. Claudia on April 19th, 2010 7:47 pm


    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!

  95. lylemcd on April 20th, 2010 8:44 am

    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.

  96. flor on April 21st, 2010 12:13 pm

    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

  97. lylemcd on April 22nd, 2010 9:46 am

    Please go to This area is really for comments, not diet troubleshooting.

  98. Renee on April 22nd, 2010 12:12 pm

    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?

  99. Monica on April 25th, 2010 3:14 pm

    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.

  100. Elizabeth on April 27th, 2010 2:42 pm

    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)!

  101. lylemcd on April 28th, 2010 6:09 pm

    Chapter 11-15 of the book discussing moving to maintenance/a moderate deficit diet in detail.

  102. Marc on May 9th, 2010 4:45 am

    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?


  103. Ali on June 3rd, 2010 3:34 pm

    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!

  104. lylemcd on June 3rd, 2010 4:30 pm

    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.

  105. Heather on June 3rd, 2010 7:58 pm

    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!

  106. Bianca on June 7th, 2010 9:13 am

    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.

  107. lylemcd on June 7th, 2010 1:52 pm

    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.

  108. Duncan McCallum on June 10th, 2010 9:35 pm

    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!!!

    Duncan McCallum

  109. lylemcd on June 12th, 2010 9:39 am

    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.

  110. Kate Romito on June 16th, 2010 3:22 am

    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…

  111. lylemcd on June 16th, 2010 10:24 am

    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.

  112. Joe on June 21st, 2010 10:25 pm


    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?


  113. lylemcd on June 23rd, 2010 11:02 am

    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.

  114. Jenny on June 23rd, 2010 6:04 pm

    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?


  115. JP on July 12th, 2010 3:15 pm

    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)

  116. Joe on July 14th, 2010 2:53 am

    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…

  117. lylemcd on July 15th, 2010 1:48 pm

    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.

  118. Kathleen on July 25th, 2010 9:47 am

    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).

  119. lylemcd on July 26th, 2010 10:22 am

    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.

  120. dare on August 13th, 2010 12:58 pm

    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 ,


  121. LQ on August 18th, 2010 3:47 pm

    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!

  122. lylemcd on August 19th, 2010 11:38 am

    Looking at the Medifast FAQ, they seem to be at least conceptually similar, yes.

  123. Dare on August 27th, 2010 1:32 pm

    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”


  124. Laurie on August 30th, 2010 8:34 pm


    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.

  125. lylemcd on August 31st, 2010 11:11 am

    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.

  126. Lori on September 1st, 2010 12:13 am

    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?



  127. lylemcd on September 1st, 2010 9:28 pm

    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.

  128. Lori on September 2nd, 2010 10:36 am

    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!


  129. lori on September 5th, 2010 10:50 am

    Hi Lyle..I registered for the forum, but can not yet access it. Anyway, wanted to know if you have heard about chia seeds, and if this might be a good supplement for the RFL?



  130. dave on September 15th, 2010 3:44 pm

    OK, I have this book, and would love to have more of an idea of what foods I can eat. I am allergic to tuna, cant afford to live on chicken breast… Any quick and easy idea’s??

  131. Dare on September 16th, 2010 12:45 pm

    Hi Lyle,

    Any reason for not responding to my posts? Again, it won’t allow me to post on the forums for some reason. My poor aunt is very frustrated to her weight stall. Maybe there are some tests she should get done by doctor???

    Any help would be appreciated.

    Thanks again for all of the info you provide!


  132. Kathleen on September 29th, 2010 9:20 am

    Is recovering from an injury a good time to do this diet? I broke my foot and have a some extra pounds to loose. I usually run, crossfit and kick-box but am now out of commission in all my favourite activities. I figured since it is so restrictive in activity this would be a great time to start. Are there contraindications in this for the healing process?


  133. lylemcd on October 1st, 2010 11:29 am

    Dieting while injured is never a good idea as it will impair healing. Wait until your foot is healed and you can resume training to take off the weight.

  134. Spur on October 2nd, 2010 11:41 pm

    Hi Lyle, I cannot seem to find the RFL calculator online today…

  135. Kenny on October 4th, 2010 3:58 pm


    I think I have a high body fat % .. so therefore I am seriously considering doing this diet but have one main question. You have sort of answered this question already in the comments.

    You said that this diet will not work for vegans, but will work for vegetarians assuming the person eats animal flesh like chicken or fish. You said it should be a pure protein source .. do eggs fall under that category?

    I am lacto-ovo on a high protein/low carb diet and I regularly consume liquid egg whites, cottage cheese, yogurt, and whey/casein as my protein sources.

    As a side note (if it matters): I will incorporate IF’ing to this, and will regrettably take fish oil (algae oil is way too expensive and I cannot seem to find any other alternative).


  136. lylemcd on October 6th, 2010 10:46 am

    Spur: Hmm, you’re the second person to bring this up, I had moved it but thought there was a redirect. You can find it at

    Kenny: Yes, egg whites are fine although you may get a bit bored eating little but that.

  137. Mark on October 12th, 2010 8:28 am

    Is this diet based around a ketogenic approach, i.e no – very low carbs 7 – 10 days then cycle with a few carb loads here and there? For some reason I do not get on with this approach, I followed Rob Faigins NHE a few times and I always had severe stomach cramps that lasted up to a week so never continued with it, also in the 7-10 days fat adaptation period ( max 30 gms carbs) I typically lost way too much muscle and felt too fatigued and spaced out to train properly!
    Could you please advise the basic approach that this diet takes or which diet / book may suit me best, I typically lose a lot of size / muscle when dieting or cutting carbs, but can not seem to drop below 10% bf with too many carbs,
    I am ecto build, 6ft, 12-13% bf, 194lbs 43 yrs, goal is 6-7% bf, maintain or even better add more muscle.

  138. lylemcd on October 12th, 2010 12:12 pm

    The Rapid Fat Loss handbook describes a very low carb/very low calorie approach. I’d speculate that the ‘size’ you think you’re losing when you cut carbs is mainly glycogen depletion and water loss, that can cause temporary size drops. But if protein is adequate and training is appropriate, true muscle loss shouldn’t be that rapid in that short a time frame. Further suggesting water loss.

  139. james on November 10th, 2010 11:47 am

    hey lyle-
    amazing book, thanks for being brilliantly to the point. i got diagnosed with PCOS, which helped explain my spiked weight gain. i am now, finally, on hormones that regulate it, and have lost some weight naturally.

    i’m 5’6″ and currently 154 pounds. my goal is to be 120-125 pounds. im highly active: i go to the gym about 5x week and would love to not give that up. i guess im terrified of getting any heavier: i’ve always been in the 120’s and while i am by no means fat, but also really dont want this weight on anymore.

    what’s the best approach? im on day 3 of the rapid fat loss: am i totally sabotaging myself by doing 20 min of HIIT/intervals 3x a week?

    and do you absolutely say NO to protein shakes? i have a low-carb whey protein and being constnatly on the run (i work in the film industry), it’s not always feasible having whole foods.

    thanks again.

  140. Falk on November 14th, 2010 10:24 pm


    I purchased the book a while back and I have lost my password for the online component would it be possible to get that info again?

  141. lylemcd on November 15th, 2010 10:09 am

    Please email me at

  142. Derrick on December 5th, 2010 4:52 pm


    I am 33 years old. I have struggled with bipolar disorder since I was a teenager. Throughout my 20s I was on several different medications, most caused significant weight gain. In early 2008 I decided to stop taking the medications. A few months later I began eating better and exercising 4 to 5 times a week. I took my new lifestyle seriously and after 12 months I had lost 58 pounds, going from nearly 40% body fat to approximately 13% body fat. By May of 2009 I was working out 8 to 12 hours a week and participated in a sprint triathlon.
    Unfortunately I had also become very irritable and had to go back to my Psychiatrist. The next 12 months were HELL as we tried to find something that worked well for me. Despite a strong effort on my part to continue exercising, I gained half my weight back, no doubt from the medications.
    For the past 4 months I have been on Lithium and it seems to be working well. No weight gain, stable mood, etc. I have about 20 to 25 pounds of fat to lose to get back to where I was a little over a year ago. I would love to do it quickly using your book but I am somewhat concerned about the water and salt levels as well as what type of effect on my mood your program will have.
    Any suggestions?

  143. Valerie S. on December 20th, 2010 8:38 am

    I have a quick question. If it has been fully answered in previous replies, I apologize. So many questions and replies!! I am a female 58yo and 4’11”. I was given intravenous steroids over a 2 week time period and ..surprise gained a LOT of weight!! This was in 1997. I am considered a large frame (via wrist measurement). I weigh 188# and my body fat is high!! I have been trying to lose weight by decreasing my maintenence caloric intake by 20-30% and exercise regularly. In 4 months, I have only lost 10# and 5% body fat. This is a bit discouraging since I measured my food and did not cheat! I was placed on a strict PSMF diet about 4 years ago by my physician.I had to see the dietician and have blood work every 4 weeks. I did get to my desired weight in about 6 months, but due to the dieticians all working part-time, transfers and the fact that they knew I was a nurse, I was left hanging when it came to re-feeding. They felt I should know how to do it—obviously I did not!! I have gained the weight and then some. I am VERY serious about losing body fat and will do whatever it takes! Can I safely do this PSMF program you have , lose the weight, and follow re-feed and not gain the weight back as long as I follow instructions?? I realize you can’t guarantee how much weight i will lose–nobody can. I just know I need to get the weight OFF because I know it is not in my best interest or healthy to be this overfat! I have read very good reviews about you and understand you are an expert in your field and well respected. Guess my question was a bit lengthy-sorry. Which book do you suggest I use initially? I would like to add that I NEVER had any weight issues prior to the steroids. That was over 9 years ago and out of my system by now. I always was active–kids are 13 years apart and i went home from the hospital at pre-pregnancy weight–second one was a C-section. I am very frustrated right now. I can believe the “it took a long time to get there, so it will take time for the fat to come off”. In my case, I did not know it was going to be such a devestating side effect!! I am very motivated and compliant. What do you suggest? I thank you in advance for your time and appreciate anything you can suggest to get me on the road to better health and living loving my body instead of feeling embarassed by it. I hope to hear from you soon.
    Valerie S.

  144. Dr. Lynn Williams on December 27th, 2010 8:29 pm

    Why can’t I purchase the rapid weight loss book anywhere other than used copies that range from 99.00 to over 200.00?

  145. lylemcd on December 28th, 2010 11:22 am

    You can purchase it directly from this site for $39.95. Click on the Store link at the top of this page. Or just read this page itself, there are buttons to order it.

  146. Zal on December 29th, 2010 8:56 pm

    Hi, I am looking to buy either the Rapid fat loss or stubborn fat books, but a little confused on which would be better for me. I have 20lbs to lose, but have lost 75lbs in the last 5 years, so losing weight from here on is extremely hard! What is your recommendation? I am 27 female and do have insulin resistance.

  147. lylemcd on December 30th, 2010 9:42 pm

    Probably neither. Stubborn Fat solution deals with stubborn body fat in the sense of women’s lower body fat and men’s ab/low back fat. Not the difficulties associated with losing the last bit of weight. A Guide to Flexible Dieting would probably be the better choice in terms of avoiding plateaus through judicious use of full diet breaks, refeeds, etc.

  148. CARMENCITA on January 8th, 2011 10:02 am

    I have a qouick question for you.
    How long do you recomend to keep this diet?
    Are there any major possibility of gaining the weight after i quite on this diet ?I have a high body fat and I started RFD 3 days ago. yesterday was awfull: weaknessall day long. today is better.
    I have to loose around 22 kg. What do you think about this ?
    Can i stay in this diet until i loose all this kilos or i have to make some breaks and be back after a while?
    Thx for your time.

  149. lylemcd on January 12th, 2011 11:54 am

    How long one can stay on the diet depends on their initial body fat and the book has 4-5 chapters on maintenance. If you follow them, you won’t regain the weight back. If you don’t, you will. Just like any diet. And breaks are worked into the diet, they are critiical for both long and short-term success.

  150. Eddy on January 27th, 2011 6:40 pm

    I had a couple of questions about this diet:
    (1) I eat about one cup of fiber one every other day —- not the bars, just the cereal —– 120 calories, 114% of the recoomended fiber intake… Would that be compatibel with this diet?
    (2) If I am craving carbs (I understan dthat this is low-carb), would I have the option of, for example, doing about the equivalent of 100 calories of exercise and eating a banana right before or right after, so that the carbs are utilized right away to fuel the activity (or replenish low blood sugar right after? Or does that somehow metabolically mess-up the diet….
    (3) Can this be used during a ‘cutting phase’. I recently went from 138 pounds to 148 (over about 18 weeks), after I started some real weightlifting (I had previously done P90X). I am way stronger and muscles are bigger than when I started — BTW I am 5’8″. If I had to estimate, I gained about 7 pounds of muscle and 3-4 pounds of fat. Before I started my weightlifting, my ideal would have been to lose about 2 pounds of fat — I know that wou ldhav egiven me better ab definition, for example….. In any case, with that info in mind, would this diet work for me? I hav ethought about doing HIIT for fat-loss, and in fact did some over the last few months, but not consistently enough to kow if it woudl work, and frankly, HIIT for 15 minutes almost scares me — I just don’t like it….

  151. Eddy on January 27th, 2011 6:45 pm

    Sorry, I meant “one cup of fiber one ceral” —

  152. Nathan on February 16th, 2011 2:45 am

    Hello lylemcd,

    Is it safe to follow this type of diet while training for sports? I’m particularly worried of experiencing “energy crashes” and constant hunger pangs if I strictly stick with this diet while I train for boxing (I box 2-3 days a week, the rest of the days are reserved for weight training).

    Otherwise, I’m excited to get ahold of my own hard copy! (Will order it as soon as I’m done with exams)


  153. lylemcd on February 18th, 2011 11:21 am

    One ‘drawback’ to the RFL plan is that it cannot support heavy training loads. Start with the Fat Loss for Athletes series here on the main site. With that amount of training, you shouldn’t need extreme diets to get into shape for boxing.

  154. Rachael on March 9th, 2011 2:59 pm

    I’m female, morbidly obese, insulin resistant . Have been exercising regularly for 6 weeks now (4 hours of aqua aerobics a week, one day of weight training, one day of dearly beloved 5-6 mile hikes on the weekend.) First I read and re-read your guide to training obese beginners. Then, I brought it to my trainer and made her read it. She’s a shit trainer, but a very nice girl and I hope it helps her develop her skills as a trainer or future fat people killer. Whatever. I checked out the FAQ to decide which book to go with to modify my diet and I had decided on the ketogenic diet…but I am having a bit of reservation as my current goal is in all honesty to quickly drop 20-30 lbs that are making swimming and stretching really, really uncomfortable. Is RFL compatible with insulin resistance?

  155. Gabe on March 10th, 2011 2:11 am

    Lyle, I just purchased RFL ebook and read the entire thing in 1 sitting. This book has only furthered my admiration of you, and I cannot wait to get started on the RFL plan (i.e. tomorrow). I have 3 quick questions that I would love to have answered:

    1) I’d like to try the EC stack as I’ve always heard great things about them. However, I am definitely a Category 3 guy and have had somewhat high BP in the past (not extremely high) due to my obesity. Do you have any idea “how high is probably too high” when it comes to BP and being safer than sorry when it comes to taking EC? Or if you don’t feel comfortable answering that, could you point me to any sources that may specifically address that? Do I have to have perfectly normal BP before I can safely take it (like the old 140/90 figure)??

    2) Are there any fruits that would be acceptable on this plan? Perhaps any that you might equate to fibrous veggies (i.e. low carbs, high fiber)? I’d love to be able to eat some fruits and still get the phytos without eating a ton of carbs (fructose, etc). I can tolerate very few veggies and would like to expand my choices if at all possible – but I understand if the basic answer to this is “No fruit – buck up & eat the veggies”

    3) What are your thoughts on artificial sweetners on RFL? I know they are never “good,” but I’d like to have coffee and green tea with meals for the antioxidants, and I cannot stand either straight. I already drink 2 quarts of water daily between means… should I just drink water with meals too, or is Splenda in the drinks OK? If so, is there an amount I should keep it under daily (e.g. 4 packets, etc)?

    Thank you so much for your time & for your wonderful work.

  156. lylemcd on March 11th, 2011 11:02 am

    Rachael: Low carb diets (which the RFL is) are usually superior to other types of diets for folks with insulin reistance. So, yes, RFL is compatible.

  157. Anthony on March 13th, 2011 5:16 am

    Hi Lyle,

    Would incorporating a 2 times a week 24 hour Intermittent Fast (Brad Pilon style) into RFL by dividing the 7 day nutritional recommendation into the remaining 5 days be too restrictive or counter productive for a Category 2? Or would the IFing be more suitable for the maintenance period?

    Love your work…

  158. Spartikus on March 15th, 2011 2:31 pm

    Hi Lyle,

    Thanks for a pretty good educational read.

    I know you don’t recommend protein powder drinks while on the RFL, but will it be okay if one takes a whey protein shake once and awhile?

  159. Jason on March 17th, 2011 8:47 am


    I am about to purchase your RFL e-book. My question is this:

    I am an avid weight lifter. I usually hit the weights about 3-4 times a week…pretty heavy too. Don’t really do much cardio at all right now.

    I have alot of muscle….6’1″ @ 212 lbs. and I have approx. 15 lbs. of fat to lose.

    Is the RFL right for me?

  160. Jason on March 23rd, 2011 12:47 pm

    How many times are you guys going to ask the same question? (especially the “jason” above). He’s answered that like 10x. Read.

  161. Kristy on April 7th, 2011 1:30 am

    Thank you for such a wonderful, quick read book full of only the info I really needed to hear. I have been doing RFL for 4 day now and in less than two day broke the plateau I had been at for two weeks. This diet is simple, I am not hungry and I feel satisfied and really great actually, with no lethargic or tired feelings. That may be due to the fact that my body is actually tapping into its fat supply for the energy.

    Just a quick question as I have looked for it in your book and in these posts, but maybe I missed it. Is there a general amount of carbs you want to stay within. All my carbs come from the veggies on your list or from fat free dairy items. I bought a BodyBugg to use with this so my food intake is measured and counted exactly (cause I’m a bit anal like that). My averages are:

    Protein: 168
    Total Fats: 18
    Saturated Fats: 8

    My total weight is 203lbs. I am in category 2.

    This does not include the fish oil capsules taken. I was just wondering if I am on par with the main idea of the diet. If this is something you can answer on this thread, I would greatly appreciate a short reply of yes or no.

    Thank you!!

  162. Carl on April 7th, 2011 3:23 pm


    Hi. One of my friends told me about your website so I thought I’d check it out and was pleasantly surprised to see the success of the gentleman who won the Brown Belt division at the Pan Ams. I am a Black Belt in BJJ and I also compete at many tournaments. The problem I’ve found with training/dieting for tournaments, however, has been my constant battle to maintain a good diet when my colitis flares.

    For example, last year I was training for an upcoming tournament and decided to use p90x to supplement my Jiu-Jitsu training. At the same time, I started going to a local nutritionist and he had me on a very strict diet…. tons of protein/veggies and very little carbs. After two months, I gained 12 lbs of lean muscle mass and went from 14% body fat to 7.9% body fat. I looked and felt great…. but gassed out horribly on the mat after my 2nd to 3rd fight (Which normally does not happen).

    Shortly after that, my colitis flared up again and I had to forgo all veggies due to the high amounts of fiber. I decided to take some time off and get my health back in order, but ended up gaining 20 lbs in the process from bad eating choices. I’ve been doing some reading on my disease and they say that certain carbohydrates can contribute to a flare occurring….

    With all of this being said, I am wondering which diet plan of yours would work best for me? I need something that will help me build and maintain a lean frame with lots of muscle mass (so that I can be at the top of my weight class)…. but at the same time, work with my dietary needs concerning my Colitis.

    Any help would be very grateful. Thank you for your time.

  163. Helen on April 28th, 2011 9:44 am


    I have a question regarding getting the EFAs you recommend.

    You suggest either fish oil capsules or flaxseed oil. instead, could I have the equivalent amount of omega 3 in real food? I found some fish oil capsules that have 1.56g omega 3 in 6 capsules. I’ve worked out that 41g pilchards in brine, drained would give me about the same amount of omega 3. The other factors are: 74cals, 8g protein, 4.6g fat, 1.64g sat fat, 1.1g mono, 1.64 poly, 0.45 dha, 0.94 epa. Obviously I would have to count these calories and the fat is at the top of what’s allowed in a meal, but I’d much rather eat fish than swallow capsules, especially 6 of them!

    Alternatively, what about using the 1tbsp flaxseed oil in a dressing over salad? I’ve never tried it so I don’t know what it tastes like, but theoretically it would be a nicer way to take it – I’ve made dressings with half oil half vinegar then added garlic, mustard, etc. That’s what I’d like to do here. Or possibly other cooking methods – if you can cook with it.

    Thanks for your time and support!

  164. Lee on April 30th, 2011 2:19 am

    I am a light female weighing in at 116ish, around 17-20% bf. I am wanting to take time off Cross fit training and thought this would be a good time to do the RFL. I have already done the RFL plan once and seemed to get a bit of fat off. Real fat loss is SLOW! I understand that and am wondering if cardio with the plan is going to help with the process and if I don’t do cardio will all fat loss stop? I don’t mind taking the slow approach, I honestly would rather just be patient but I want to know if doing no cardio and just following the plan will still move me in the direction that I want to go? meaning body fat off of lower abs and inside thighs? or should I pair this with your stubborn fat book?


  165. Tracy McKenzie on May 16th, 2011 4:48 pm

    Why is this book, the rapid fat loss book not available for purchase?

  166. Vixen on May 18th, 2011 10:47 am

    I think that this book would work for me, my biggest concern is I play roller derby, we skate 8-10 hours a week in 2- 4 hour sessions, I currently have a high protein diet of 1200-1500 calories a day and have gained 12lbs since January. My BF is at 33% down from 36%, but I’m only 5″3′ and weigh 190lbs. I want to get my BF down and would love to get down to around 150 or less, but since i was 310lbs 8 years ago, BF is my main concern. But with all the endurance and strength training the low calorie intake concerns me the most, will it cause health issues on the days that we do intense skating. I will have a 4 week break due to surgery and that might be the time to start. So my conern is will my skating be hindered by the low calorie intake or my health?

  167. lylemcd on May 20th, 2011 10:38 am

    Vixen: This book will NOT work for you, you have too much training to do. Read Fat Loss for Athletes on the main site.

    Tracey: No clue what you’re talking about. There are three purchase links above, end of the sales page.

  168. david on May 28th, 2011 9:03 pm

    I am 45 and have lost 75 pounds over the last 3 years with the traditional exercise / eating better approach. I am 5’10 I have now plateaued at 180 even though I now run 30+ miles a week and race in half-marathons (and one marathon). A personal trainer checked my % body fat 2 weeks ago and I am at 19.5 percent. I have fat in my lower back, tummy, butt and on the side of my chest that I cannot get to budge. I am willing to suspend my training and even reduce running to bare bones to concentrate on reducing the remaing fat. Hopefully I can do something to keep my cardio fitness, but would even be willing to risk some loss if it was necessary. I have spent many hours now reading your amazing blog and I am really impressed. I am hoping I can carve out X number of weeks of reduced cycling/running and implement a program to drop the fat. Do you think this book of the ones you have to offer would be effective in this?

  169. Vegan Cooking on June 18th, 2011 3:53 am

    I read through the book Rapid Fat Handbook by Lyle and wondering for this book. If it works on me that would be great. Because i a fat man and i need to lose my weight.

  170. Frank Huthnance on June 25th, 2011 9:23 pm

    Your website doesn’t allow for e-book purchase only. Each time I try, my cart is filled with the bundle. How can I buy the e-book only?

  171. Diets That Work Fast on June 29th, 2011 5:27 am

    This book is great, I recommend it to all my clients, it really works!

  172. lylemcd on July 5th, 2011 10:28 am

    Frank: all of the products are ‘bundles’ in that they include three products (the book itself, the home exercise handbook and the calculator instructions). But there is an e-book only version (what you’re adding to your cart), a hardcopy bundle (main book is hardcopy, other files are downloaded), and a hardcopy + e-book bundle (all files). Hope that makes sense.

  173. Chris P. on July 20th, 2011 10:20 pm

    Small copyedit/quality edit in the product description:

    The myorevolution link in:

    Borge (aka Blade) – Norway

    is incorrect; it links to ‘’ and not ‘’

  174. Walter D'amico on July 30th, 2011 7:31 pm

    Lyle McDonald Hi I have two questions?
    I am willing to buy this ebook but I wanted to know if I was eligible (in terms of fat loss) at the same time the use of ephedrine with caffeine diet with this protocol? I ask because I read that ephedrine inhibits a profound state of ketones …. she is?
    Thanks in advance.

  175. Trevor Gilchrist on August 12th, 2011 3:24 am

    Ok, so now I’m confused, but only about which of your excellent books to buy and plans to follow. I’m 50yr old guy, at 190lbs. 6’ tall. Reasonable muscle (just started back at weights). Diagnosed low testosterone. My naturopathic doc is a big fan of low carb – high fat diet and has me on a basic regime of clean meats, fish and oils, with little or no veg and no carbs. Lost some 20lbs but plateaud now at this 190 which is at least 15 above where I was aiming.

    Should I be reading your Keto book; your RFL book or your Flexible book? UD2 is not for me, I get that.

    What would you recommend?

    Many thanks

  176. Crystal on August 13th, 2011 12:45 pm

    Hi Lyle.

    Im currently on Atkins. Will it be a problem switching over to RFL for 12 weeks to accelerate my fat loss then converting back to Atkins?

  177. Ramesh on September 6th, 2011 3:04 am

    im weighing 248pounds i want to reduce nearly 100pounds so tht i can reduce my sleep apnea prob can ur book reallly help me to reduce and will it remain reduced up till hw much time bec if u lose drastically than always there is a weight gain again so pl kindly tell me will it remain permanently or if i gain it hw much will the body will gain back bec water can regain and fat too if u start ur normal diet and pl tell me wat abt BMI bec less calorie can reduce ur BMI which is nt gud so pl kindly guide me hw and up to which time i have to stick on to this diet regime and hw can i order u r book as i stay in india

  178. joanne on September 17th, 2011 8:40 pm

    I’ve been on every diet there is. I’m sure you’ve heard this before. I had been very thin most of my life until 2006, I was dx with CKD stage 2/3, with enlarged adrenal glands(tumors on each). I do not have much of an appetite, and what I do eat is usually healthy, but since 2006, I have slowly gained 50 pounds, but no dr. thinks I’m overweight. (I am a 52 year old Caucasian female at 5’8″. I exercise 3 times a week for about 2 hours, and have tried to eat more calories, but the scale doesn’t budge. One HUGE problem I have is fatigue, I could literally sleep all day, so unlike my old self before the dx. I have to push myself to just get out of bed. I would love some “insight” from someone…I feel just awful, aches and pains, tired of being sick and tired! I have no diet restrictions, but have been on beta blockers since my teens (have had genetic high blood pressure most of my life, weight had nothing to do with it, I always stayed between 130 and 135 pounds up until 2006.) So, the only thing I watch really is salt content. I would love some help, since the doc’s aren’t giving me any. Can you recommend one of your books for me? Even though I have CKD, I have been to 2 different nephrologists and they have never spoke about watching protein. I did do the Atkins diet about 5 years ago and was in ketosis, but gained 8 pounds in the 2 week period jump start. I don’t eat much fat, actually don’t eat much at all (maybe 500-800 calories daily) And when I raise the calories I gain overnight which “scares” me back to not eating. Hope you can help, if you have any questions, please ask.Thanks so much, I’m at the point of doing anything to get the scale moving.

  179. Dominic Carroll on September 20th, 2011 9:54 am

    Lyle, just wondering if the rapid fat loss handbook can be used to get to single digit body fat levels. For example would it be possible to use the diet to go from 15% body fat to 8-9% body fat. Regards Dom

  180. lylemcd on October 4th, 2011 9:18 am

    Dominic: Yes, some have used it to get that lean. The diet is set up based on starting body fat percentage, as is how long a person can or should stay on it, to take this into account. So leaner people get a slightly different setup (since they have different issues to contend with) than individuals carrying more body fat.

  181. Pete on October 5th, 2011 6:33 pm

    Hey Lyle,
    I’m a 23 year old fatty and want to shred it quickly as possible so then I can get ripped. I have no doubt when I do hit the gym I will be stacked but I’d much rather be slim and buff. Would you recommend this diet with Cardio and some weight lifting? I was looking at the mag 10 pulse fast but this seems to be the cheapest option and you have a look of good feedback.

  182. AK on October 20th, 2011 8:02 pm

    Hi Lyle,

    I am interested in this program. I quit playing college rugby and BJJ the junior year of college and thenn over my senior year I gained 40 pounds of fat (155->195 pounds). I am 22 years old, Male, 5’7, and 195 pounds. Is this diet OK for me if my goal is rapid fat loss (I would like to lose 30-40 pounds of body fat) and then maintenance? I am concerned that my metabolism may tank on low calories and I might not get results. Want to say that I am not doing BJJ/Rugby anymore – my sole focus is fat loss.

    Thanks for your time,

  183. WGM on November 16th, 2011 9:34 pm

    A shot in the dark really, but how about for breastfeeding moms? Everything I read is how any fast weight loss releases toxins from your fat into your milk and how lack of calories can reduce milk supply. I refuse to quit nursing in order to lose weight, but am understandably sick of carrying around this extra 25 lbs that won’t budge since I left the hospital with my baby. Your thoughts? P.S. 170lbs, 5’3″, I’ve cut calories to 1800/day (to accommodate the larger calorie needs of 500/day while nursing) but did not lose anything. Added exercise and gained a couple of lbs. I eat healthfully, it’s just that nursing increases appetite, so I do my best to just eat lots of veggies and fruits.

  184. courtney on November 28th, 2011 12:01 pm

    Does your rapid fat loss routine also work with people in the ~17-19% body fat range? In other words, would you mainly recommend it for people who have much more fat mass to lose?

    I am very athletic and have been on a figure competition training program for 8 weeks. Wondering if this would provide different/greater effects?

    thank you,


  185. lylemcd on December 7th, 2011 12:51 pm

    Courtney: The diet can be effectively ‘scaled’ depending on intitial body fat percentage. Mainly it has to do with variations in protein intake.

    WGM: In general, it’s thought that women should not diet extremely during breastfeeding as there is the potential for this to compromise milk production. So I think it’s a bad idea.

  186. Vic on January 9th, 2012 2:34 am

    Hi Lyle

    Just wondering if you can let me know if this diet would be okay for me. I am an above knee amputee left left and due to being lazy put on alot of weight and about 29% bodyfat and want to get lean and down to at least 14% or lower bodyfat with hard work of course.

    Most of my fat is on my ab region and it kid of depresses me as i am riding my bike alot to lose the weight but it is a slow process. Can this rapid loss diet get me losing fat quickly.

    Thanks I will purchase your book today and start it as soon as get the book! will let you know how i go.

    sick of being Mr fatty with low energy.



  187. mehmet on January 15th, 2012 10:46 am

    hi lyle, i’m very interested in your books and have 2 questions.
    1-how can i know that i am in keto?
    2- i tried the keto diet (TKD-4 time training in a week) for 3 weeks i could not see a fat loss in my body although i had a loss of 3 kg in total. i decided to continue with CKD. is that a true decision for a body builder?
    thank you..

  188. Elizabeth on January 21st, 2012 3:57 am

    I’m actually a 16 yr old girl. 5’2″ and 142.5 lbs.
    I was just curious about your book.
    Would it be okay if a teen like me went with your plan?
    Or is it generally for adults?
    I would like to lose about 25/30 lbs by mid Febuary
    (im going w/ family to the tropical islands).
    Would that be possible with your plan?
    But I definitely don’t want to end up developing prominent muscles
    through intense exercises or anything.
    I’ve heard that if one diets like with drinking just juice or something,
    he/she ends up accumulating stress and looking terrible.
    I don’t want this dieting to hurt my studies.
    I don’t know if you’re a doctor or anything, but would it be better
    if I just started the diet during the summer?
    The problem I have is that I don’t have that much time to
    invest in exercise, with my school studies right now.
    I’d just like some of your advice. I really need it.

    Thank you,

  189. Rachel on January 23rd, 2012 4:19 am

    I’m very interested in the program. I was just wondering since I am currently following low carb/low calorie whether my initial ‘weight’ loss would not as drastic. I think that I’ve lost alot of water weight already. Before Xmas I weighed in at 133lb, over Xmas I gained to 140lb. 2 weeks ago I started low carb/low cal and dropped 7lbs over 7 days to take me back to 133lb. 7 days later I’m only 1/2lb down.

    I’m just wondering whether my weight loss maybe would be slowed on the plan, say compared to someone who’s not already been low carbing, I don’t want to panic and say it isn’t working when I know it’s physically impossible NOT to lose weight on this plan. Confirmation of this would be very helpful.

    Many thanks

  190. Trey Ramsey on January 29th, 2012 11:13 am

    In May of 2011, at 43 years of age, I was a very obese, very depressed, and unhealthy individual who ate and drank himself into misery daily. I’ll spare you and others the more hideous details and simply say thank you. By applying the principles I found on your website and especially the program laid out in RFL, I have transformed my mind, body, and life in a relatively short period of time. I strongly recommend your books and writings, especially Rapid Fat Loss, to anyone needing to make rapid changes in their physique for health or other reasons.

    I attached a link showing the progression from May 2011 through December 2011 and I hope the link comes through. I’m 6’04” tall and went from 348 lbs in May and wearing a 52″ waist to 237 lbs in December wearing a 36″ waist.

    I currently weigh 241 lbs and have some other fitness goals I am pursuing (again, using training and nutrition information from your site) but will hit another round or two of RFL starting April 1, 2012.

    Again, thank you, your work has been life-changing for me and to everyone else out there, if you will, “just do the program,” you will be amazed at the results.

  191. Carl Bost on February 1st, 2012 12:18 pm

    If I purchase e-books, can they be sent via Whispernet to go onto my Kindle?

  192. Andrew on February 20th, 2012 10:49 pm


    I recently started the diet 4 days ago and it is going great. But I was wondering what a suitable daily carb range would be for me (about) ? I am 22 yr old male,160lbs, 5’9, 10% body fat or less. I dont need an exact number but just the maximum amount of carbs daily on this diet? I am having trouble defining exactly how many carbs is considered to be a “low carb” diet in this case. Thank you and your book is awesome!!

  193. Douglas on February 23rd, 2012 10:13 am


    I bought the ebook this morning, I’m 80kg, 16.3% bodyfat. Since I have over 15% bodyfat the calculator says I need 183.3g of protein per day. Just out of curiosity I tested it to see how much protein I would need if I were 15.9% and it says I would have to consume 296g of protein.

    Now I’m afraid to lose too much muscle if I eat only 180g of protein. What should I do?

  194. Betty on March 6th, 2012 6:48 am

    Hi Lyle,
    I am 28, female, and started PSMF on Feb. 15 of this year. I weighed in at approx. 150lbs, and I’m 5’4. I have been following the plan to the T, but it doesn’t seem like I’m getting the results I anticipated. I am currently floating around the 143-146 lb range. Could there be factors working against me? I take 25mcg. of Levothyroxin for slightly under-active thyroid, which is smallest dose prescribable. I also nurse my son 1-2 times daily, but was preparing to wean him anyway, so the diet decreasing my milk supply was not a worry. Could the hormone changes or the thyroid medication be why I’m not seeing better results, or are my results normal, and I’m just impatient. 5 lbs in 2 1/2 weeks seems really slow.
    Please advise! Thanks!

  195. Scottyw on April 16th, 2012 10:15 am

    I have been around the website, taking in as much of the great information that you provide here Lyle. I really respect and admire the hard work you have voluntarily given to all of us. The wife and I started doing cardio and streamlining our calories, via myfitnesspal in January did 5 days moderate to high, and ate 1200 cals, never eating back exercise and not worrying about macros.. To date we have lost a ton of weight, fat muscle and all. From reading all of this good stuff, we have started to adopt many of your philosophy’s to some degree. I am no pro by any means jus tryn to do my best for us. We now do mod cardio, weight train 3 times per week, have a cheat meal on Friday night. Thankfully I found your site.

    My stats: january 248lbs, bf% unknown —– 193lbs today, 27%bf. Cals 2200 perday. 40/30/30 macro. GOAL wt 175-180, bf unsure…umm 15% resonable?

    I had lost over 90lbs from nov. 2006 – nov 2007. then just got lax… and got myself back up to 248 december of 2011, when I decided it was time to get rid of it once and for all.

    Wife stats: january 165lbs, bf% unknown —— 134 today, 26%bf. Cals 1600 perday. 40/30/30 macro. GOAL wt125-130 20-22%bf… is that reasonable?

    Seems to have slowed some.

    Based on our BF%, and goal weights, is the Rapid Fat Loss book, our best option going forward in your opinion? I would think yes, but wanted to ask you before I order. All of your books look great btw. I love reading about the science behind it all, it really motivates me.

    Again, thank you for everything… You are a great help to all. Sorry about the novel, n i prolly left some stuff out….lol


  196. jeff on May 7th, 2012 10:52 am


    I am planning to start the rfl within the next week along with the ec stack. however, i work in the sun and extreme heat, i have read that I shouldn’t us the ec stack under these conditions, is this correct?

  197. Kris on May 7th, 2012 5:17 pm

    From reading on the forum RFL uses a high protein intake. What about kidney stones? Would this be a bad diet for someone with previous kideny stones?


  198. Destiny on May 29th, 2012 1:21 pm

    Hey Lyle, I’m at about 19-21% body fat and am trying to get in the 12-14% range (hoping to gain about 5lbs lean mass if possible), and also on a limited budget. Would you auggest I start with The Rapid Fat Loss Handbook, or The Stubborn Body Fat Solution?

    Much regards,

  199. Lois on June 1st, 2012 11:01 am

    Just wondering how effective/advisable is this diet for someone diagnosed with non- autoimmune hypothyroidism? I am 5′ 8.5″ tall female at a bmi of 20 and about 22 percent body fat (fat skinny) and really struggle getting lower. I have gone three days at 1000, 800, and 800 calories with very, very low carbs and very low fat, over 100 grams of protein, but my weight has gone from 134 to 134.8. My question is: should I just stick it out a little longer? Or is this just not a good match for me? Surely with such low cals I should be losing something?
    Any feedback is appreciated!

  200. rocky316 on October 25th, 2013 6:02 pm

    Hi Lyle….

    I am a vegetarian(i do eat eggs but nothing else like beef or fish etc). My main source of protein is Protein powder and eggs. I am currently following the keto diet and would like to see faster results due to a challenge I have taken up.

    At the moment I am loosing 1.5 to 2 KG per week but the fat loss in numbers is not that great.

    However I want to do an 8 week split where I do PMSF for 4 weeks and continue on the keto diet but trying to bulk up or get back to normal.

    Please advise if I am on the right path? My body fat is around 28 to 30% and I would like to bring it down to 10 with some muscle addition if possible.

    Please let me know your thoughts?

  201. Andrea Derringer on August 7th, 2015 9:19 am

    I just discovered your wonderful site—so much solid info.I am a senior citizen & a beginner at the same time. but highly motivated to make whatever progress I can.fFrom head down t o toe I deal with multiple acute/chronic diseases involving all body systems.I am under fine Dr care & am in fair/sometimes good health. So—-Just where to begin? Help! Regards, Andi

  202. Sarah on December 2nd, 2015 6:12 am

    Hi Lyle, I just wanted to say thank you for your work.

    Until a week ago I didn’t even know of your existence, granted that I don’t live in the USA and I haven’t done much research about exercise and have mostly fad diet knowledge.

    I discovered your article series on Training The Obese Beginner ( after a short exercise session, that 10 years ago would have not even been my warm up, left me breathless and despondent. I went online to search for a fitness program for the obese beginner (which is my current starting point after a lot of stress and emotional eating caused me to go from visible abs to severely obese). After being absorbed by your article I decided to read some of the referenced articles, which lead me to RFL.

    I am now reading your book in PDF format and I just wanted to express my appreciation for your trouble in writing the RFL Handbook. I am only finished with the intro but your candid manner makes me laugh.

    From advice recently heard on another site (before discovering your site) I started intermitted fasts between meals, but I was oblivious to the protein sparing aspect.

    I will definitely read your book and come back and comment on my results after implementing your strategies.

    Best regards, Sarah

  203. Kapua on January 21st, 2016 4:24 am

    Does your PDF file also include the home exercise? Will “Rapid Fat Loss” have info about flex dieting as well?

  204. lylemcd on January 28th, 2016 5:00 pm

    It contains some of the information, albeit not in as much details, as the Guide to Flexible Dieting. The Home Exercise Handbook is part of the PDF package yes.

  205. Michelle on September 30th, 2016 10:13 am

    Hello, I came across the facebook page PSMF and found it very interesting. I have been following the Keto and IF but am not losing weight as quickly as I think I should(20 pds in 3.5 months). I have been told, and have been following, high fat but that doesn’t seem to be working for me and seems to be defying logic. If you are fat why have high fat?? Anyway, I have read a page online from Skylar and am hoping this will be my answer to freedom. I am 57 and not very active even though I am trying to get there. I weight 225 and am 5’4″. I should probably weigh 130 or so I think. I dunno because I’ve been overweight since I was 15. Please help me to do this correctly. What book should I be reading to begin this process? Can I safely begin the high protein low fat while waiting on the book and all its information? I don’t have much money as I’m on a disability(PTSD) pension so which ever one you feel is the most important will be the one I get. Thank you so much, Michelle

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