E-book Category: Weight Loss
E-book Title: The Rapid Fat Loss Handbook A Scientific Approach to Crash Dieting
Book Description: About the Book
The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal.
I based the program around the idea of creating a diet that would provide the fewest calories possible while still providing all of the essential nutrients required by the body: protein, essential fatty acids, vitamins and minerals. This provides simply the safest and sanest way to lose fat quickly without sacrificing health (or muscle mass).
Every aspect about how to set up the diet is laid out in a step by step form and the diet is based around whole foods that can be found at any market. With purchase of the book, you'll also receive instructions for how to access an online calculator that will set up the diet and provide food recommendations.
As well, the diet also incorporates concepts I've discussed on this site: free meals, refeeds and full diet breaks to help with both adherence and the body's tendency to fight back when dieting. Guidelines are provided for when to take them, how to use them, etc.
In addition, guidelines for moving back to maintenance, as well as for using the program to transition into a more moderate fat loss diet are provided in detail.
Specific training guidelines are also provided in order to provide the best results with the least time investment. Massive amounts of exercise aren't needed; quite in fact, too much exercise while on the rapid fat loss program can hinder results. Quite in fact, for the extremely overweight, no exercise is actually required to reap the benefits of the program.
The book provides specific recommendations (for everyone from beginners to advanced trainees) for both resistance training and aerobic activity in terms of how often and how much will provide the best results.
As well, realizing that most people can't or won't join a gym, I developed a small home-exercise handbook outlining a basic routine that can be followed with no or minimal equipment. This is included with your purchase as a digital download.
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 body fat 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: Moving to Maintenance: Non-counting Method Part 1
- Chapter 13: Moving to Maintenance: Non-counting Method Part 2
- Chapter 14: Moving to Maintenance: Calculation method
- Chapter 15: Back To Dieting
- Appendix 1: BMI and Body fat charts
Excerpt The following is an excerpt from Chapter 1: Just How Quickly?
What can you expect?
On average, caloric intakes on this diet will come out to between 400 to 1200 calories per day coming almost exclusively from protein. For those of you familiar with ketogenic (low- carbohydrate, high-fat) diets, a PSMF is essentially a ketogenic diet without the dietary fat. Obviously, this will represent a fairly large caloric deficit; how large depending on your starting body weight and activity levels.
So with all of that in mind, you may still be wondering what you can expect in terms of true fat loss per week. A lot of it, actually, will depend on where you're starting out body weight wise (activity also factors in), as that determines your maintenance caloric level.
A 165-pound male with normal activity patterns may have a maintenance requirement of about 2700 calories per day. At 800 calories per day on this diet, that's almost a 2000 calorie per day deficit, 14,000 calories over a week, 28,000 calories over 2 weeks (note there is a slowing of metabolic rat that reduces these values somewhat). Assuming all of the true (non-water) weight lost was fat (it won't be), that should be an 8-pound fat loss in 2 weeks (28,000 / 3,500 = 8 pounds) or approximately 2/3rd of a pound of fat lost per day. The true fat loss will be lower because of various inefficiencies and the slowdown of metabolic rate (which can start after only 3-4 days of severe caloric restriction).
A larger individual, say 250 pounds, may have a maintenance caloric requirement near 3,750 calories per day. At 800 cal per day on this diet, that's a 3,000-calorie per day
deficit. Over 2 weeks, that's a 42,000-calorie deficit, divided by 3,500 calories per pound of fat equals 12 pounds of fat. That's on top of the 10 or more pounds of water that may be lost.
Females or lighter individuals with their generally lower maintenance caloric requirements will lose less. True fat losses of 1/2 pound per day or slightly less may be all that they get: that still amounts to a considerable fat loss (6-7 pounds true fat loss over 2 weeks) along with the extra water weight loss.
About the Format of the Book
Unlike my other books, The Rapid Fat Loss Handbook is available in multiple formats. Of course the book can be purchased as a hardcopy book, like my other books (note that the Home Exercise Handbook and Calculator Instructions will still be made available as digital only downloads).
Please note that the login and password for the calculator are included, along with the instructions in the Calculator PDF, you will not be sent the login/password separately.
However, due to the nature of the product, and many dieters needing to begin the program immediately, I also offer an e-book version of the book. With purchase of the e-book bundle, all three files will be available for immediate digital download after your purchase is made.
Finally, I offer a hardcopy/e-book bundle. With the purchase of this option, all three digital files will be available for immediate download but a hardcopy version of the Rapid Fat Loss Handbook will be shipped as well. Not only is this the most economical option available, it allows readers to get started on the program immediately but also to receive the hardcopy edition of the book.
Use the buttons below to make your selection of hardcopy only, e-book only or hardcopy/e-book bundle. More... | 
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