The Rapid Fat Loss HandbookA Scientific Approach to Crash DietingHow to lose 4-7 pounds of fat and 10-20 pounds of weight in 2 weeksLyle McDonaldWith Recipes by Allie Faden

This book is not intended for the treatment or prevention of disease, nor as a substitute for medicaltreatment, nor as an alternative to medical advice. Use of the guidelines herein is at the sole choice andrisk of the reader and should be discussed with a health professional prior to implementation.Copyright: 2005 by Lyle McDonald. All rights reserved.This book or any part thereof, may not be reproduced or recorded in any form without permission inwriting from the publisher, except for brief quotations embodied in critical articles or reviews.For information contact:Lyle McDonald1587 W. Thornhill Dr. #1109Taylorsville, Ut 84123email: [email protected]: 0-9671456-4-3FIRST EDITIONFIRST PRINTINGPage 2

AcknowledgmentsFirst and foremost I want to thank my good friend Allie Faden developing some recipesfor the diet described in this booklet. As you’ll soon find out, this is far from an exciting or interesting dietand she went above and beyond the call of duty to develop some tasty meals for it.Second, I’d like to thank the members of my web forum for being both guinea pigs for thediet as well as providing invaluable feedback, especially on the final 4 chapters. A special thanks goesout to forum member Kurtis Thompson who helped me decide on a final book title.Finally, and as always, I’d like to thank everybody who thinks enough of me to keeppurchasing my booklets. My credit card bill thanks you.Page 3

Table of ContentsIntroductionChapter 1 Just how QuicklyChapter 2 When is a crash diet appropriateChapter 3 Basic nutrition overviewChapter 4 Nutrient metabolism overviewChapter 5 An overview of the dietChapter 6 Estimating bodyfat percentageChapter 7 ExerciseChapter 8 Setting up the dietChapter 9 Metabolic slowdown and what to do about itChapter 10 Free meals, refeeds and diet breaksChapter 11 Ending the diet: IntroductionChapter 12 Ending the diet approach 1Non-counting method part 1Chapter 13 Ending the diet approach 1Non-counting method part 2Chapter 14 Ending the diet approach 2Calculation methodChapter 15 Moving back into dietingAppendix 1 BMI and bodyfat estimation chartsRecipes by Allie FadenPage 74350555966758082

IntroductionI want to say at the outset that writing this book makes me a little bit uncomfortable for reasons I’llexplain in a moment. Now, for the most part, an individual’s personal choices are really none of myconcern: what people do to or for themselves is their own problem. At the same time, I have aresponsibility to my readers (followers?) when I present something that has the potential to be harmfulor damaging.It’s why I spent literally chapters discussing potential risks in the Bromocriptine book, and spentso much time listing potential side-effects of low-carb diets in the Ketogenic Diet book. Like the issue ofdehydrating to make weight, crash dieting is a topic that I get a little bit antsy about. So why am I writingabout it?The first reason is reality. Trust me, I’d love to live in a world where nobody crash dieted, whereeverybody followed sane and safe dieting strategies and stuck with it in the long term until they reachedtheir goal and then stuck with those newfound eating habits in the long-term. I also want a pony and tobe six feet tall and to be an astronaut. And how about an end to world hunger while I’m at it. My point?When idealism and reality slam together it’s never pretty. People are going to crash diet no matter whatI or anybody else tell them.Secondly, there are times when crash dieting might be more effective or even required. I knowthat mainstream nutritionist types will tell you that crash dieting is always bad but, as with just about anyabsolutist stance, this isn’t necessarily correct. I’ll talk about some of those situations in chapter two, timeswhen crash dieting may be preferred or even required.Finally, I am aware of at least two other approaches (‘Extreme Crash Dieting’ by Dr. Eric Serranoand The Radical Diet by Dr. Mauro DiPasquale) that address the issue of rapid weight and fat loss. I’mfamiliar with both books (and know both authors) and, well, being who and what I am (a detail obsessednerd with no life), I know I can do better. I hope my readers feel the same.The bottom line is this, no matter what I or anybody else says about it, people are going to crashdiet. Sometimes it’s necessary or beneficial, other times it’s not. Regardless, people are going to do it.With that realization made, I figure that the least that can be done is to make sure that such crash diets aredone as safely and as intelligently as possible. Using nutritional science and research, we can develop acrash diet that isn’t totally stupid, that will be safe and sane (within the limits of crash dieting) at leastcompared to everything else that’s out there.Trust me, there’s a lot of really dumb ways to lose weight fast out there. All vegetables, all fruit,nothing but broth, that cabbage soup thing, just a lot of stupid, stupid shit. This book isn’t such anapproach. It relies on cutting edge nutritional science to ensure that rapid weight/fat loss is accomplishedas effectively and safely as possible. I’d be lying if I said it was an easy diet, but it is an effective one.The obligatory warningNow matter how safe you make it, extended crash dieting can cause problems, bothphysiologically and psychologically (I’ll talk about each in a later chapter). I’m going to be very specific interms of the time frames I think people should use such an extreme approach. I’m not kidding when IPage 5

say that you should follow them. Frankly, that’s really my main concern about writing this book: Iunderstand human behavior when it comes to this stuff.People tend to read diet books selectively, hearing what they want to hear and ignoring the rest(especially the warnings). Once people hear just how much fat they can lose in a short period of time,they turn into dumbshits. They’ll try to stay on an extreme approach like this for extended periods oftime and get themselves into trouble. Then they blame me. And I simply don’t need that crap in mylife. If you’re going to be a dumbshit and not follow my recommendations exactly, don’t blame anyonebut yourself if you get into problems. My recommendations are going to be very specific, you ignorethem at your own risk.A note on references (or the lack thereof)You might note that despite the title, I haven’t included scientific references in this booklet. Thereare several reasons for this. The first is that I’m just astoundingly lazy. At this point in my life, I’ve readso much research that trying to pin down references for even a smattering of what I’ve said gives meanxiety attacks. The second is a simple realization of fact: the average book reader doesn’t care about alist of scientific references at the back; they are unlikely to go look any of them up. At the same time, thescientifically minded out there should be able to find the studies I’ve mentioned based on descriptionalone.Finally, I’ve found that the people who don’t like what I have to say aren’t going to be swayed byany references I provide anyhow. I could provide 600 references (as I did for my first book) andthese morons will dismiss them out of hand because they either don’t like me or have some irrationalbias against whatever I’m writing about. Bottom line, I’m not bothering. If you desperately must have areference for something I wrote email me and I can probably dig it up. Or at least give you somepointers on how to find it on Medline.Page 6

Chapter 1: Just how quicklyI’ve started my last two books with a chapter (or 5) addressing a specific problem, then workingto what I consider the solution. I’m going to spare you that endless verbiage this time and jump right intothe main topic. Since this is a book about rapid weight/fat loss and crash dieting, I imagine all of myreaders want to know just how quickly fat and/or weight can be lost. Before I can answer that question(and even to clear up what I suspect may be some confusion by my readers on the previoussentence), I have to cover a bit of physiology first.Weight versus fat: they are not the same thingEvery tissue in your body (including muscle, bodyfat, your heart, liver, spleen, kidneys, bones,etc.) weighs a given amount. We could (conceivably anyhow) take them out of your body, plop themon a scale and find out how much they weigh. Your total bodyweight is comprised of the weight ofevery one of those tissues. But only some percentage of your total bodyweight is bodyfat.Researchers and techie types frequently divide the body into two (or more) componentsincluding fat mass (the sum total of the bodyfat you have on your body) and lean body mass(everything else). Without getting into unnecessarily technical details about different kinds of bodyfat,let’s just go from there.Let’s say that we could magically determine the weight of only your fat cells. Of course, we knowyour total weight by throwing you on a scale. By dividing the total amount of fat into the totalbodyweight, you can determine a bodyfat percentage which represents the percentage of your totalweight is fat.Lean athletes might only have 5-10% bodyfat, meaning that only 5-10% of their total weight isfat. So a 200 pound athlete with 10% bodyfat is carrying 20 lbs (200 * 0.10 20) of bodyfat. Theremaining 180 pounds (200 total pounds - 20 pounds of fat 180 pounds) of weight is muscle, organs,bones, water, etc. Researchers call the remaining 180 pounds lean body mass or LBM. I’ll be usingLBM a lot so make sure and remember what it means: LBM is lean body mass, the amount of yourbody that is not fat.In cases of extreme obesity, a bodyfat percentage of 40-50% or higher is not unheard of.Meaning that nearly 1/2 of that person’s total weight is fat. A 400 pound person with 50% bodyfat iscarrying 200 lbs of bodyfat. The other 200 pounds is muscle, organs, bones, etc. Again, 200 poundsof LBM.Most people fall somewhere between these two extremes. An average male may carry from18-23% bodyfat and an average female somewhere between 25-30% bodyfat. So a male at 180 lbsand 20% bodyfat is carrying 36 pounds of fat and the rest of his weight (144 lbs) is LBM. A 150pound female at 30% bodyfat has 50 pounds of bodyfat and 100 pounds of LBM.I bring this up as many (if not most) diet books focus only on weight loss, without making theabove distinction. I should note that more current books have finally started to distinguish between fatloss and weight loss.Page 7

Why is this important?So let’s say you start a diet, reducing some part of your daily food intake. Maybe you startexercising too. After some time period, you get on the scale and it says you’ve lost 10 lbs. That’s 10lbs of weight. But how much of it is fat? Frankly, you have no way of knowing with just the scale (unlessit’s one of those Tanita bodyfat scales, which attempt to estimate bodyfat percentage but more or lesssuck, by the way). You could have lost fat or muscle or just dropped a lot of water. Even a big bowelmovement can cause a weight loss of a pound or two (or more, depending). A colonic that clears outyour entire lower intestinal tract may cause a significant weight loss. The scale can’t tell you what you’velost, it can only tell you how much you have lost.When you’re worrying about long-term changes, the real goal is fat loss (some LBM loss isoccasionally acceptable but that’s more detail than I want to get into here). That is, cycling water weighton and off of your body (as frequently happens with certain dieting approaches) isn’t really moving youtowards any real goal even if makes you think you are. Don’t get me wrong, it may be beneficial in theshort-term (again, I’ll talk about reasons to crash diet shortly) but it doesn’t represent true fat loss.My point in bringing up this distinction is that it’s easy to hide the true results of a diet by notmaking the distinction between weight loss and fat loss. In many diets, and in the case of the crash dietI’m going to describe, total weight loss will drastically outstrip true fat loss. As above, this may havebenefits or not but I wanted to make sure everyone was clear coming out of the gate. I also don’t wantto get accused of misleading my readers by making them think that the total weight loss is all fat loss; it’snot.Just how quicklySo just how quickly can you lose fat (or weight for that matter)? Most mainstream diet books andauthorities echo the idea that 2 lbs per week (a little less than 1 kilogram per week for the metricallyinclined) is the maximum. Where did this value come from? Frankly, I have no idea.To at least some degree, it probably represents about the maximum weight/fat loss that mostfeel should be attempted. To understand this, I have to do a little bit of math for you. One pound of fatcontains roughly 3,500 calories of energy. Therefore to lose two pounds of fat per week (this assumesthat you are losing 100% fat which turns out to be a bad assumption) requires that you create a weeklydeficit of 7,000 calories.Meaning you either have to restrict your food intake or increase your energy expenditure (withexercise or drugs) by that much. Obviously, that averages out to 1,000 calories/day. You either endup having to restrict food pretty severely or have to engage in hours of exercise each day. From thatperspective alone, losing faster than 2 pounds per week is considered unrealistic or unwise.At the same time, it’s not uncommon to see claims of weight losses of one pound per day or 3-5lbs per week on some diets. In the initial stages of some diets, weight losses of 15-20 pound