2. While it is generally regarded that consistent weight loss of
2-3 pounds per week is the safest and the easiest to
sustain, there are a number of reasons why you might want
to push the envelope and embark on a rapid fat loss diet.
Perhaps you have a class reunion approaching, or your
friends surprised you with a trip to Cancun in two weeks.
Or maybe, for psychological reasons, you need to see some
quick results before you settle into a more conventional
nutritional program. Regardless, there are no shortages of
"starvation" or "crash" diets, supplements, and a million
other items being peddled to people in your position. Let's
talk about the problem with traditional starvation diets and
then we will go over a rapid fat loss diet which is
admittedly difficult, but which will also reveal astonishing
results in just a few weeks.
Have you ever tried to lose weight by starving yourself with
the "Grapefruit Diet", or the "Cabbage Soup Diet", or any of
its myriad clones? If you have, you will probably recognize
the problems with these diets. The first week, you will most
likely lose a lot of weight. Perhaps even a pound per day.
By day 7 you step on the scale and you're down 7 pounds!
You tell all your friends about the diet and this is how the
3. fad continues. However, during the second week the weight loss slows down, you are having
painful cravings, you feel ill and foggy headed and unable to work. Worst of all, the weight loss has
come to a standstill. So, you think to yourself "well ten pounds isn't so bad, I'll just end the diet
now", and what do you know? Within a few days you rebound right back to your original weight or
perhaps you even picked up a couple more pounds as a "souvenir" from your trip down starvation
lane!
Here is an important point, and if you can remember this, you will never fall for another starvation
diet again: Your body holds between 5-10 pounds of water underneath the skin. When you go on a
starvation diet you are only losing water! The minute you start eating normally the weight will
come back, and since your metabolism has likely slowed down from malnutrition, it is very likely
you will gain a couple "souvenir" pounds as a reminder of your horrible experience!
When designing the ideal rapid fat loss diet we need to take the above into consideration and take
advantage of the millions of dollars of research poured into nutritional science each year. I will
warn you: This diet is not easy. But, on the upside, it is easier than gulping cabbage soup all day
long and it is the most effective rapid fat loss diet that has been published to this day. Here are
some of the advantages of this rapid fat loss diet:
•It includes fiber. This is important for the health of your digestive system and cholesterol. It is
woefully lacking from most rapid fat loss diets.
4. •Sufficient calories. You will be in a caloric deficit, but the total number of calories are double than
most "starvation diets" and the results will be much better because they are the right kind of
calories.
•Timed carbs. By eliminating carbs you will spare muscle and burn fat quickly. However, if you were
to cut carbs out altogether you would quickly plateau. It is important to shake things up regularly,
and for this reason you will consume carbs at the right times. After workouts and once per week in
the mornings, when insulin response is greatest.
•Healthy fats. The diet includes health fats which help with energy, strengthen immune system,
increase oxygen uptake, and so many other benefits we don't have space to list them all.
Here is your shopping list:
•High Quality Protein Powder (Make sure it is isolate, buy a two pound bottle so you aren't stuck
with a taste you don't like). If you like fruity flavors than I recommend Syntrax Nectar.
•Shaker bottles. You will find these at a sports supplement store when you purchase the protein
powder.
•Milled Flax Seeds. These provide your fiber and some of your EFAs. Purchase these at a local
health food store or online.
•Udo's Oil Capsules. This will provide you with the all-important EFAs. Available at any health food
store.
•Oatmeal.
5. •One of the following: Raisins, blueberries, blackberries.
•Grape Juice (Optional, see below)
Take your ideal weight and divide by 30. Round this number down and this is the number of protein
shakes you will be drinking throughout the day. Include the flax seeds with each shake and take
two of the Udo's capsules with each shake. You will be mixing the powder with water only, and ice
if you prefer. You can mix the shakes ahead of time and take them to work with you. It is very
important to drink them regularly throughout the day and never go longer than three hours
without a shake.
Pick one day per week for your carb meal. On this day, you will substitute a bowl of oatmeal and
your chosen fruit for the morning protein shake.
If you work out intensely, you can include one 8oz glass of grape juice after a weights workout
three days per week. Otherwise, the weekly oatmeal will be your only carb source.
After following the above rapid fat loss diet, and including the RFB training routine, many people
have reported losing up to 30 pounds in 28 days. Of course, we know that some of this is water (5-
10 pounds), but since calorie consumption is sufficient you will avoid the negative side effects of
starvation diets, and most importantly, your will results will be long lasting.
