THE RAPID FAT LOSS HANDBOOK (A Scientific Approach to Crash Dieting) Completely Revised & Updated for 2008

by Lyle McDonald

Good condition

Genres: Nutrition, Fitness, Health, Nonfiction, Diets

Spiral-bound

Published January 1, 2008

Reviews

[Ebrahim Ahmed · Rating 5 out of 5]

This is a great book. It's not only recommended for those who're seeking to lose fat. This book is a great source of information about dieting, and how the body works in losing/gaining fat as a whole. The book is so easy to read.

[Cagne · Rating 4 out of 5]

I like Lyle McDonald because he's a brutally no-nonsense guy.

The RFL is a no-fat no-carbs protein diet, that can be summed up in one page (buying the book gives you access to a online calculator that does just that), but the book spends the remaining 100 pages explaining the science behind dieting and the body response to it, taking care of answering all the questions relative:
- aerobic exercise frequency and intensity
- weight lifting frequency and intensity, with suggested routines and splits
- supplements to take during the diet
- refeeds, free meals, and moving back to maintenance

This system leaves you taken care of and protected from every random suggestion people online and in real life give you. For every other doubt McDonald has dedicated forums for discussion too.

It's a useful read before every diet period, so the veteran dieter who doesn't compulsively browse fitness forums anymore can brush up his knowledge.

[Celine · Rating 3 out of 5]

Good in theory. Would personally never execute!

[Sheeraz · Rating 4 out of 5]

The book is pretty no non-sense guide to drastic caloric restriction. This isn't something one should be doing for long term (diet vs. nutrition plan), but in the very short run one could drop quite a few quick pounds following something like this, called Protein Sparing Modified Fast (PSMF) here. Personally, as disciplined as I can be during a cut, there are times when the slow process can be psychologically difficult. It takes a couple months of saintly behavior for me to get down to single digits of body fat, and I will follow PSMF to get a kick at times.

The crux of the book is probably 20 pages but the author also walks you through details just in case you are a beginner. There's some boasting and condescension which I have come to expect from fitness books. The author also doesn't provide citations for research studies saying no one ever bothers with them any ways. It's a little disappointing since at the very least references lend credibility. For now, we are supposed to take his word on it. Having said that, the recommendations and the diet makes sense physiologically, and something you can look into if you want to crash diet in a somewhat healthy manner.

[Norina · Rating 5 out of 5]

Daca suntem nemoderati si nerabdatori, mai apelam la un crash diet. Daca tot o facem desi stim ca nu e bine, macar sa alegem varianta cu minime efecte negative asupra sanatatii si cu maxime rezultate, sustinuta de cercetarile stiintifice. Acesta a fost motivul pentru care am descoperit cartea.
Este o dieta low carb, low fat si high protein.
E mai eficienta ca infometarea si fara efecte negative asupra organismului daca se respecta regulile din carte. In functie de greutate se calculeaza un prag minim de proteine(nu inseamna neaparat carne) ce trebuie atins zilnic, combinat cu legume non-starchy. Nimic extraordinar la prima vedere, doar ca explicatiile stiintifice sunt absolut convingatoare si motivatoare.
Am incercat-o doua saptamani ca sa imi stea mai bine o rochie si rezultatele au fost remarcabile, doat ca am tinut-o mai drastic decat pragul minim si nu mi-a fost prea bine, iar dupa mi-a fost greu sa am o abordare moderata catre mentinere, prin urmare o iau de la capat, de data aceasta cu mai putin extremism si mai multa moderatie.

[Sagheer · Rating 4 out of 5]

It is a sound book, backed as usual by references. Lyle has written far more extensive books before but this one is supposed to be that, just breezy. It talks about how you can use a form of protein rich diet with some low carb veggies thrown in for cutting weight. Makes sense. Is it doable in the long term? Perhaps not. Unless you have hurculean will power. But good to power through plateaus and then make it sustainable from that place.

[Michelle · Rating 4 out of 5]

I've heard Lyle give his updated opinions on some things pertaining to this book (mainly refeeds), but this book is solid if you want to run a science-based PSMF. His updated thoughts on refeeds can be found on Youtube. I'm going on memory, but I *think* you can find the replay videos by searching "Refeeds revisited".

[Obi · Rating 3 out of 5]

This is a useful book if you are an absolute beginner and no nothing about diet and exercise. The fat-loss formula is really short, and would've been better as a blog. But it is informative. Just feels a bit overly-long. Kinda Recommended.

[Jeff Hayes · Rating 3 out of 5]

I can't comment on the effectiveness of the plan, but there's a lot of overlap with the Flexible Dieting book since both were written at the same time, and there isn't a lot you need to know about the protein sparing modified fast.

[Tiago Arboleda · Rating 5 out of 5]

Very concise and informative, should be read even if you don't intend to undergo such a extreme diet (Protein Sparing Muscle Fast <1200kcl/day), since Lyle McDonald has very useful insights on nutrition.

After this I plan to read his other ebooks and as much of his blog as I can.

[Tiago F · Rating 5 out of 5]

Fantastic book. A must read for anyone thinking about doing an aggressive diet, or just to have a greater insight into dieting in general.

[Michael Anderson · Rating 5 out of 5]

Low fat, low carb, high protein diet that works. This book explains the science behind it. This is important, so do what it says. I’m happy with it.

[Mandi D · Rating 4 out of 5]

Extremely interesting and quick read. It truly gives a good idea to the insight into the pros and cons of "crash diets."

[Kaz. · Rating 4 out of 5]

Good read, I learnt quite a bit.

[Sebastian Campos · Rating 4 out of 5]

Good basis of information to have.

[Dillon · Rating 5 out of 5]

This book helped me lose around 30 pounds in two months. Try it out if you struggle with weight gain.

[Patrick · Rating 5 out of 5]

The diet is insanely simple if you think you understand the concept don’t think your going to get much more however outside of that it’s a great resource

[Jay Reynolds · Rating 4 out of 5]

The Rapid Fat Loss Handbook (hereafter 'RFL') is a practical crash dieting guide by Lyle McDonald. Lyle is noted for his well researched, no BS, evidence-based approach to training and sports nutrition. RFL presents as both a practical guide to a modified Protein Sparring Modified Fast (aka PSMF), and a layman's description of what's actually going on from a physiological perspective. The objective of RFL is to lose body fat while sparring as much lean body mass as possible (really, with rare exception, this should be the objective of any weight loss diet, and I believe Lyle's other books emphasize this as well).

In order to accomplish this, Lyle outlines a modified fast which essentially omits dietary fats and carbohydrates, while providing essential nutrients to maintain health in the face of the rather severe caloric deficit that is incurred: protein, omega-3 fatty acids, key electrolytes (sodium, potassium, magnesium, calcium), a daily multivitamin, and obviously, water. Fibrous greens can and should be eaten in copious quantities during this diet - not only do they provide essential minerals and useful nutrients, but also provide roughage and encourage satiety.
A reduced intensity weight training routine is recommended in order to provide the necessary physiological stimulus for preservation of lean body mass. Excessive cardio is discouraged during this diet and can actually be counterproductive, potentially causing strong downregulation of metabolic rate. The 'EC stack' is described as well (ephidrine and caffeine), and can be useful for keeping the metabolism going, aiding in fat loss - ample warning is provided for those not familiar with the effects of the EC stack (it can jangle you quite a bit if you're sensitive to these substances - especially as they work synergistically).

Depending on the dieter's body fat percentage, a 'free meal' or two a week may be allowed (the less body fat you have, the less free meals). In addition, there is something called a 'structured refeed' which I found to be profoundly unpleasant. The purpose of a structured refeed is to replenish muscle and liver glycogen, which in turn serves to normalize a bunch of hormones that get throttled down (or up, depending on the hormone) during the diet. That is, the structured refeed basically revs the downregulated metabolism back up. In addition, the refeed makes training in the weight room less arduous (I was shaking like a leaf after the first few days of glycogen depletion). I mentioned the refeed was unpleasant... yes, it was. According to the maths, I was required to consume over 500 grams of carbohydrate within a 5 hour window before bedtime. I had no idea how much food that actually was until I was about halfway into the ordeal. Thankfully, I didn't explode, and the next day I felt fantastic and had a lot of energy back.

In RFL, Lyle also emphasizes that strict diets are not sustainable over the long term (and that absolutist dieters are the most likely to fail), provides information on transitioning to a maintenance diet, and a few examples of how to go about maintaining body weight from a flexible dieting standpoint. In fact, he's got another book called "Guide to Flexible Dieting" which goes into more detail on this topic.

RFL is not an easy diet, and it is psychologically and physically demanding. Lyle makes no secret of this, and warns his readers, even going so far as to strongly discourage anybody who isn't going to take all of the advice he outlines seriously.

I lost about 4 pounds of fat while preserving apparently all of my lean body mass after following an approximately 2 week long RFL diet. Can see my abs again, which is what I set out to do.

I'm looking forward to picking up some of Lyle's other books at some point, mostly just because I'm a biology and nutrition nerd.

[Greg · Rating 5 out of 5]

This strips things down to the bare essentials: lean protein, non-starchy vegetables, essential fatty acids, vitamins and minerals with special attention given to maintaining electrolyte and hydration status. The handbook also explains how to come out of the modified PSMF diet to maintenance or a less extreme diet as well as how often to incorporate diet breaks, refeeds, free meals depending on one's body fat level. This plan is definitely not for the faint of heart or half-dedicated, but it is probably the most effective plan I'm aware of for losing weight (and fat) quickly and safely while maintaining as much lean body mass as possible.

[Johnathan · Rating 4 out of 5]

It's a good book on learning how to properly lose weight while preserving muscle. Do I feel like the price is justified? Meh.. Some of these things the basic person can figure out; however, Lyle breaks it down in a really consumable way.

If anyone wants more information on the book PM me.

[Book Ninja · Rating 4 out of 5]

Great guide to crash diet. It is meant for a short period of time. Author's approach is non-BS and backed up with science and reaserch.I liked how he explained everything and showed the calculations.

[Nate Hewitt · Rating 4 out of 5]

Another great read which I enjoyed. Whilst similar to his other reads, it is however a different protocol for leanness.

[~♥I_Luv_2_Read♥~ · Rating 4 out of 5]

Perfect PSMF info

[Saša · Rating 4 out of 5]

Fine and at times funny book in Lyle style. I don`t like that it has too many references to his other books. Besides that, I like that it is short and on point.

[Chandler · Rating 4 out of 5]

Really excellent practical system. Lost 35 pounds in three months, and, considering that this is obviously an extreme step, it wasn't terribly painful.