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

1. Rapid fat loss is possible but requires extreme measures

"Trust me, there's a lot of really dumb ways to lose weight fast out there."

Extreme dieting caution. While rapid fat loss is achievable, it comes with risks and should only be attempted under specific circumstances. This approach is suitable for bodybuilders preparing for competition, athletes needing to make weight, or individuals with an upcoming special event. The diet is not meant for long-term use and should be carefully monitored.

Realistic expectations. Fat loss of 0.5-0.75 pounds per day is possible, with total weight loss being higher due to water loss. However, it's crucial to distinguish between weight loss and fat loss. Much of the initial rapid weight loss is water, and true fat loss occurs more slowly. Understanding this difference helps set realistic expectations and prevents disappointment.

2. The crash diet is a modified protein-sparing fast for quick results

"On average, caloric intakes will come out to be about 600-800 calories/day coming almost exclusively from protein."

Diet structure. The crash diet is essentially a modified protein-sparing modified fast (PSMF). It consists of:

• High protein intake from lean sources
• Very low carbohydrate intake
• Minimal fat intake
• Unlimited non-starchy vegetables
• Essential supplements

Metabolic effects. This extreme calorie restriction creates a significant caloric deficit, forcing the body to burn fat for energy. The high protein intake helps preserve muscle mass, while the low carb and fat intake ensures that the body primarily uses stored fat for fuel. This approach can lead to rapid fat loss but is not sustainable long-term due to its restrictive nature.

3. Proper protein intake is crucial for preserving muscle mass

"As above, it is crucial that daily carbohydrate intake be at least 100 grams per day during a full diet break (i.e. between periods of active dieting)."

Protein requirements. Protein intake is set based on lean body mass and activity level:

• Inactive: 1-1.25g/lb LBM
• Aerobic activity: 1.25-1.5g/lb LBM
• Weight training: 1.5-2.0g/lb LBM

Muscle preservation. Adequate protein intake is essential for preserving muscle mass during rapid fat loss. It provides the body with amino acids necessary for muscle maintenance and repair. Without sufficient protein, the body may break down muscle tissue for energy, leading to a loss of lean body mass and a slower metabolism.

4. Strategic carbohydrate and fat restriction accelerates fat loss

"Basically, like any other drug you care to name, EC tends to be very safe and effective when used intelligently and in a controlled fashion (as it always is in clinical studies) and can be extremely dangerous if you're a dumbshit about it."

Carbohydrate management. Carbohydrates are restricted to force the body to use fat for fuel. However, some carbs are allowed:

• Unlimited non-starchy vegetables
• Small amounts of low-carb condiments
• Gradual reintroduction during maintenance phase

Fat intake. Fat is kept to a minimum to maximize the caloric deficit:

• Essential fatty acids (EFAs) from fish oil or flaxseed oil
• Small amounts from protein sources
• Gradual increase during maintenance phase

5. Exercise should be moderate and primarily focused on weight training

"Frankly, weight training 2-3 times per week with a basic full body routine would probably be the best choice on this diet."

Exercise recommendations:

• Weight training: 2-3 times per week, full-body workouts
• Cardio: Limited to 30-40 minutes, 3-4 times per week
• Intensity: Moderate, due to low energy availability

Benefits of weight training. Weight training helps preserve muscle mass during rapid fat loss, maintains strength, and supports metabolic rate. Cardio is limited to prevent excessive stress on the body and allow for recovery, given the extreme calorie restriction.

6. Supplements can aid in maintaining metabolism and health

"Ephedrine and caffeine: killer of millions or the ultimate diet pill?"

Essential supplements:

• Multivitamin/mineral
• Fish oil or flaxseed oil
• Electrolytes (sodium, potassium, magnesium)
• Calcium

Optional supplements:

• Ephedrine and caffeine (EC) stack
• Fiber supplements

The EC stack can help maintain metabolic rate and energy levels during extreme dieting but should be used cautiously and only if necessary. Other supplements ensure proper nutrient intake and help mitigate potential side effects of the diet.

7. Planned diet breaks and refeeds are essential for long-term success

"Making the break part of the plan took it from being a negative to a positive outcome: it also put dieters in control of the breaks."

Diet break structure:

• Full diet break: 1-2 weeks at maintenance calories
• Structured refeed: 5 hours to 3 days of higher carb intake
• Free meals: 1-2 per week, depending on diet category

Psychological and physiological benefits. Planned breaks help prevent metabolic slowdown, provide psychological relief, and improve long-term adherence. They allow the body to temporarily recover from the stress of dieting and can help reset hormones that regulate metabolism and hunger.

8. Transitioning to maintenance requires careful calorie and macronutrient adjustment

"If you go back to the way that you used to eat (what made you fat in the first place), you'll just get fat again."

Maintenance strategies:

• Non-counting method: Focus on food quality and portion control
• Calculation method: Precise tracking of calories and macronutrients

Gradual transition. Moving to maintenance should be done slowly to prevent rapid weight regain. This involves gradually increasing calories, primarily from carbohydrates and fats, while maintaining high protein intake. The goal is to find the balance that maintains weight while allowing for more food flexibility.

9. Regular monitoring and adjustments are key to sustained weight management

"Basically, if your bodyweight (and this doesn't include the weight gain from moving back to maintenance) starts to climb by more than 3-5 pounds, you need to clamp down a bit more on the diet (or get your exercise plan back on track) before things get out of hand."

Monitoring methods:

• Regular weigh-ins (daily or weekly)
• Body measurements
• Progress photos
• Clothing fit

Adjustment strategies. Based on the monitoring results, make small adjustments to diet or exercise:

• If weight is increasing: Reduce calories by 10% or increase activity
• If weight is decreasing: Increase calories by 10% or reduce activity
• If weight is stable: Maintain current plan

Regular monitoring and adjustments help prevent small weight fluctuations from turning into significant weight regain and allow for long-term weight maintenance.

Last updated: October 7, 2024