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

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Crash dieting is not new. And all were set up simply horribly. Even if they worked in the short-term they did nothing but set the dieter up for a huge rebound weight gain when they were done. The science I showed you above finds, there are good and bad ways to crash diet and most of them are bad. Set up correctly, rapid fat loss diets can be safe, effective and work BETTER in the long-run than more moderate approaches. Now I had many goals for my Rapid Fat Loss diet but three of the main ones were that it had to:.

The Truth About Crash Dieting. And in the long run, the truth works better than the converse. You may have some issues with hunger and it can be a little bit boring. But you know at this point that anything that sounds too good to be true probably is. My program takes some work but I can promise you that it does work. I already told you a little bit about what the Rapid Fat Loss Handbook Program can provide in terms of results. It will do this while sparing the loss lean body mass, so critical not only to maintaining metabolic rate by also to looking good.

As I mentioned, it also does this while ensuring complete nutrition for good health.

I also showed you clinical research indicating that faster initial weight and fat loss is actually superior in terms of long-term weight losses but only if things are set up a certain way. In contrast, diets that were based around whole foods, included exercise, and worked at re-training people to eat in a better way were the ones that not only worked best in the short-term but also gave dieters the best long-term results.

The Rapid Fat Loss Program. First and foremost, the diet is based around whole foods. Finally, by basing the diet around a healthy core of foods lean proteins, vegetables, essential fats , the Rapid Fat Loss diet gives you a baseline eating pattern to add to in the long-term. Just like the science shows is optimal. If nothing else you will always come out of one of my books having learned something new and hopefully useful.

The Extreme Rapid Fat Loss Handbook: Lose up to 4.5 Pounds of ...

I am amazed at how this program worked for me. Unlike most programs that tell you how to lose weight, RFH also devotes several chapters about how to maintain your weight. Tsoi — Houston, Tx. Thank you so much for writing your book. Like many others I took things to the extreme and could not maintain. I completed banned all carbs, even some good ones.

Rapid Fat Loss Log

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. The two regular meals on Sat and Tuesday with exercise a few times a week really help keep me on track. I feel this is a lifestyle I can enjoy permanently. And just about every diet can claim that they take off the weight quickly or easily. But what good is that if you just end up gaining back all the weight and sometimes more?

And I spent as much time in the Rapid Fat Loss handbook telling you how to rapidly lose weight and fat as I do to helping you maintain those losses in the long-term. The Science of Flexible Dieting. For years, dieters have been told, or at least, believed that the more extreme and more restrictive their diet, the better off they would be.

In recent years, researchers have delineates what they call rigid and flexible dieters. And in study after study, flexible dieters have been found to have less problems with overeating in general, binge eating, food cravings and other negative eating behaviors. As well, flexible dieters end up weighing LESS than their rigid counterparts. As researchers CF Smith and colleagues wrote in the paper Flexible vs. Rigid dieting Strategies: Relationship with Adverse Behavioral Outcomes published in the prestigious journal Appetite in Which is a scientific way of saying that more flexible dieters had less problems with overeating, weighed less and had lower levels of depression and anxiety than the rigid dieters.

And this is important because…. The book details the use of free meals single meals that allow foods not otherwise allowed on the diet , refeeds short periods of high-carbohydrate eating to help reset metabolism and even full 2 week diet breaks taken to stabilize at the new weight and give dieters a mental break. The full two-week diet breaks comes, once again, out of research.


Further Reading - Protein Shakes

In that study, subjects were placed on a diet and then told to take a break for 2 weeks; the researchers wanted to see what happened when the subjects broke their diet to track how and why people regain weight. Unfortunately, they failed in their goal; rather they found that people who were given a controlled break from dieting gained only a small amount of weight and had little to no problem going back on their diet after the break. I actually found the topic of Flexible Dieting so fascinating that I wrote an entirely separate book titled A Guide to Flexible Dieting science, not book titles, is my strength about it.

But mine was the first. You might be interested to learn that…. Just as part of a complete package. Here are some of the things people are saying about A Guide to Flexible Dieting. This is a terrific dare I say it? The big problem was a significant loss of bodily proteins. Through diligent experimentation, they realized that, if you feed patients some protein, instead of merely starving them entirely, you got very similar weight loss rates without the massive protein loss read: muscle mass for us athletes.

You can google the Minnesota Study for more information about these types of experiments. In fact, RFL is a simple booklet that can be absorbed fully in one sitting. And, just to be clear, RFL is not aimed explicitly at performance athletes although they are addressed in several instances. RFL is intended to be read by any lay person. Lyle will literally walk you through each and every step of setting up the diet to ensure that you get all the details correctly.

Introduction Chapter 1: Just how quickly? Chapter 2: When is a crash diet appropriate? First of all, instead of basing protein on body weight, as many of these studies do, Lyle has required protein intakes for specific categories of lifters. The leaner you are, the more protein you need to eat.

The exact figures are provided in the book. Fiber, in the form of fibrous vegetables, is considered a free food. Certain vegetables are off limits. I used Kirkland Brand Fish Oil. I just used a generic Kirkland brand multivitamin. Unlike the original studies conducted, RFL does not require you to grind away without any relief for months on end. The exact length depends on your category as a lifter.

Losing 30lbs in 80 Days with Lyle McDonald's Rapid Fatloss Handbook

The benefits provided by daily fish oil consumption are too many to list. If you manage to consume a lot of fatty fish while adhering to the PSMF guidelines, then, by all means, get your fish oil from that source. I personally find getting it from fatty fish hard though, as the whole point of PSMF is to cut fat and push caloric intake as low as possible.

Nearly customer reviews, 4. Hard to beat. Energy levels can dip really, really low. But at times I have been very happy with supplementing caffeine tablets, especially 30 minutes or so before a workout. It, of course, helps that caffeine benefits are backed by a truckload of science , particularly as far as fat loss and increased energy expenditure goes!

Caffeine is caffeine. No fluff. I therefore recommend these pills by ProLab, as they have a 4. Should you train differently while following the diet? It depends on how you train while not dieting.

If you are following a very high volume routine, pushing in excess of 30 sets per muscle per week, I would suggest you cut down on that a little. Your ability to recover from a high volume routine will likely diminish quite a bit when you switch to a PSMF diet. How much volume you will have to cut is hard to tell, as one thing I have found is that there is a HUGE difference from person to person in how much workload they can handle on sub calories.

My Experience With Lyle McDonald’s Rapid Fat Loss Diet

I myself had stints where I did fullbody workouts in a week while following a strict PSMF calorie diet. I am not kidding. In fact, I hit an all-time personal record in the flat dumbbell bench press during this stint of insanity, getting 13 repetitions with the clown-sized lb dumbbells I have available. Anyways, without further ado, here are my thoughts on different routines and how they fit into the wonderful world of low-calorie protein only dieting.

Exercise selection is up to you. The routine encourages few, heavy compound movements and simplicity, and is well optimized for easily tracking your lifts and strength.

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Ideally with 2 upper and 2 lower sessions a week. The benefit to this type of routine is the overall lower systemic stress. By having just leg or upper body compounds on a single day, fatigue will likely be easier to control as the central nervous system should be less affected. For many people, this will be too much unless they cut the volume and perhaps make other adjustments, such as cycling highly taxing exercises such as squats and deadlifts.

Coincidentally, this seems to be the most popular routine in the regular-Joe fitness world, and outside of crash dieting, I can understand why. Well, I say tread carefully.