The Rapid Fat Loss Handbook-McDonald.pdf

The Rapid Fat Loss Handbook

A Scientific Approach to Crash Dieting

How to lose 4-7 pounds of fat and 10-20 pounds of weight in 2 weeks

Lyle McDonald

With Recipes by Allie Faden

This book is not intended for the treatment or prevention of disease, nor as a substitute for medical

treatment, nor as an alternative to medical advice. Use of the guidelines herein is at the sole choice and

risk of the reader and should be discussed with a health professional prior to implementation.

This book or any part thereof, may not be reproduced or recorded in any form without permission in

writing from the publisher, except for brief quotations embodied in critical articles or reviews.

For information contact:

Lyle McDonald

1587 W. Thornhill Dr. #1109

Taylorsville, Ut 84123

email: lylemcd@bodyrecomposition.com

ISBN: 0-9671456-4-3

FIRST EDITION

FIRST PRINTING

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Acknowledgments

First and foremost I want to thank my good friend Allie Faden developing some recipes

for the diet described in this booklet. As you’ll soon find out, this is far from an exciting or interesting diet

and 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 the

diet as well as providing invaluable feedback, especially on the final 4 chapters. A special thanks goes

out 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 keep

purchasing my booklets. My credit card bill thanks you.

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Table of Contents

Introduction

Chapter 1 Just how Quickly

Chapter 2 When is a crash diet appropriate

Chapter 3 Basic nutrition overview

Chapter 4 Nutrient metabolism overview

Chapter 5 An overview of the diet

Chapter 6 Estimating bodyfat 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 Ending the diet approach 1

Non-counting method part 1

Chapter 13 Ending the diet approach 1

Non-counting method part 2

Chapter 14 Ending the diet approach 2

Calculation method

Chapter 15 Moving back into dieting

Appendix 1 BMI and bodyfat estimation charts

Recipes by Allie Faden

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Introduction

I want to say at the outset that writing this book makes me a little bit uncomfortable for reasons I’ll

explain in a moment. Now, for the most part, an individual’s personal choices are really none of my

concern: what people do to or for themselves is their own problem. At the same time, I have a

responsibility to my readers (followers?) when I present something that has the potential to be harmful

or damaging.

It’s why I spent literally chapters discussing potential risks in the Bromocriptine book, and spent

so much time listing potential side-effects of low-carb diets in the Ketogenic Diet book. Like the issue of

dehydrating to make weight, crash dieting is a topic that I get a little bit antsy about. So why am I writing

about it?

The first reason is reality. Trust me, I’d love to live in a world where nobody crash dieted, where

everybody followed sane and safe dieting strategies and stuck with it in the long term until they reached

their goal and then stuck with those newfound eating habits in the long-term. I also want a pony and to

be 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 what

I or anybody else tell them.

Secondly, there are times when crash dieting might be more effective or even required. I know

that mainstream nutritionist types will tell you that crash dieting is always bad but, as with just about any

absolutist stance, this isn’t necessarily correct. I’ll talk about some of those situations in chapter two, times

when crash dieting may be preferred or even required.

Finally, I am aware of at least two other approaches (‘Extreme Crash Dieting’ by Dr. Eric Serrano

and The Radical Diet by Dr. Mauro DiPasquale) that address the issue of rapid weight and fat loss. I’m

familiar with both books (and know both authors) and, well, being who and what I am (a detail obsessed

nerd 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 crash

diet. 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 are

done as safely and as intelligently as possible. Using nutritional science and research, we can develop a

crash diet that isn’t totally stupid, that will be safe and sane (within the limits of crash dieting) at least

compared 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 an

approach. It relies on cutting edge nutritional science to ensure that rapid weight/fat loss is accomplished

as 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 warning

Now matter how safe you make it, extended crash dieting can cause problems, both

physiologically and psychologically (I’ll talk about each in a later chapter). I’m going to be very specific in

terms of the time frames I think people should use such an extreme approach. I’m not kidding when I

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