But while many articles hold the GLP-1s as magical compounds, others decry them for various reasons (which all fundamentally come down to rationalizing moralistic beliefs about overweight and obesity).  Side effects are continually overemphasized and reported in such a way as to make the GLP-1s sound much worse than they are.  People are confused, bewildered, misled and scared in equal amounts.  Someone needed to set the record straight and I figured it might as well be me.  So I set out to write a comprehensive book on the topic of the GLP-1s.

This is that book.

In it you’ll learn everything you need to know about the GLP-1s.   That includes the science behind them, their development, how they work along with a look at the potential side effects.  I discuss the issue of weight loss variability in response to the compounds along with how the GLP-1s interact with lifestyle changes.  Finally I address the issue of long-term weight maintenance and the role of exercise.

Following that detailed look, the rest of the book will show you how to optimize your nutrition program to get the most out of the compounds.  You’ll learn about body composition and how to apply it to set up your nutrition and exercise program.  I’ll explain basic nutrition to you as well as laying out a hierarchy of nutrients, which must be included in an optimal GLP-1 diet program for maximal results.  

After an introduction to exercise I’ll walk you through how to set up your GLP-1 diet.  Determining your maintenance calories, setting the calorie deficit and, most critically of all, determining your optimal protein intakes.  Then you’ll find out how to include the other nutrients into your diet and set everything up.  The discussion finishes off with some suggested dietary supplements, many of which can help to limit the side effects of the GLP-1s.  

For those who are interested, I’ll also describe an extreme dietary approach that can generate up to 28 lbs of true fat loss in only 12 weeks (results that outperform GLP-1 only weight loss alone)  before looking at the practicalities of using the GLP-1s themselves.  That includes dosing and escalation/de-escalation schedules, how to do the actual injection, how to deal with travel and so much more.  That chapter includes a lot of tips and tricks for using the GLP-1s while avoiding the negatives.  Tips and tricks that nobody talks or even knows about.

For those who want to implement exercise, I include basic guidelines, progressions and some routines.  The book wraps up by looking at the issue of weight and fat loss plateaus, how to distinguish between apparent and real plateaus along with a discussion of what causes them.   You’ll learn how to break those plateaus to keep fat loss moving before learning about the best ways to maintain your weight and fat loss in the long-term.

And finally, in a special appendix that nobody but me could write, I’ll discuss how lean athletes could use the GLP-1s to reach their goals, information you won’t find anywhere else.

Whether you’re already on a GLP-1 and trying to improve your results, considering using a GLP-1 and want to have all the facts or are a coach or trainer who works with people using GLP-1s, The GLP-1 Solution will answer every question you might have had along with a few you didn’t even know to ask.

While dieting to a moderate level of body fat often provides few major problems, the story changes as dieters attempt to reach extremely low body fat levels.    Men at 10-12% bodyfat or women at 15-17% bodyfat who want to get much leaner face many potential problems.

Among these are crashing hormone levels, runaway hunger and both muscle and performance loss.   These are issues that the genetically elite or drug using athlete may never face.  But for the natural dieter, they are real problems.

The Ultimate Diet 2.0 offers a solution.  A coordinated program of training, nutrition and supplements that both mimic the physiological of the genetically elite while avoiding the problems inherent to dieting to the extremes.

The diet itself includes two discrete phases: fat loss and muscle gain.  The fat loss phase generates maximum fat loss without muscle loss.  In contrast, the muscle gain phase creates an anabolic rebound to build muscle.  Each phase coordinates training, nutrition and supplements to optimize the goals of that phase.

Topics in The Ultimate Diet 2.0

The Ultimate Diet 2.0 starts with a discussion of the physiological difficulties that face the extreme dieter.   This includes not only discussing who the book is actually for but some of the fundamental reasons that getting extremely lean is so difficult.  This includes an examination of calorie partitioning and the hormonal changes that occur while dieting.

This leads into a discussion of the basics of body fat and fat cell metabolism along with the processes involved in muscle growth.  The background information culminates with a look at different training systems and their pros and cons.  This leads into the diet itself.

The Ultimate Diet 2.0 is divided into two discrete phases: fat loss and muscle gain.    The fat loss phase is set up to generate maximum fat loss without muscle loss. This is followed by the muscle gain phase which creates an anabolic rebound to build muscle.  Each phase coordinates specific training, nutrition and dietary supplements to optimize the goal of that phase.

Each phase of the diet is laid out in detail in the book in terms of how the diet should be set up, what training should be done and what supplements should be considered (or avoided).  Finally, some UD2 variations are provided including basic information on how to adjust the cycle for endurance or strength sports.

Like The Stubborn Fat Solution, The Ultimate Diet 2.0,  is aimed at lean dieters trying to achieve extreme levels of leanness.  Dieters will not benefit from the approaches in The Stubborn Fat Solution until they are very lean.  Men should be at 10-12% bodyfat and women at 15-17% before using the information in this book.

The Ultimate Diet 2.0 Addendum

The Ultimate Diet 2.0 Addendum is included with your purchase and covers a number of important topics. The first is a 2-week break-in period meant to make transition into the diet easier.  Information for what to do between dieting blocks is also provided.

The addendum also addresses how to move to maintenance eating when the diet is over.  Finally, it offers expanded information on how to adapt the UD2 for endurance or strength/power sports.

Lean dieters have long struggled with losing “stubborn” bodyfat.  For men, this is typically the lower abdominal and low-back area.  For women, the hips and thighs are invariably the most difficult to lose.

Stubborn fat is stubborn for a number of inter-related physiological reasons such as hormone receptor number or blood flow.   Those and others combine to make losing stubborn fat difficult or (seemingly) impossible.

Over the years, numerous sources have offered approaches to deal with stubborn fat.   Most were based on simple (and wrong) physiology and they never did much.    The Stubborn Fat Solution is the first book to address the topic scientifically and provide solutions that actually work.

The factors that cause stubborn fat in the first place are all addressed in detail.  More importantly, the book provides specific solutions to the problem.  This includes dietary changes, four targeted exercise protocols and specific supplements to lose stubborn fat once and for all.

Like The Ultimate Diet 2.0, The Stubborn Fat Solution is aimed at lean dieters trying to achieve extreme levels of leanness.  Dieters will not benefit from the approaches in The Stubborn Fat Solution until they are very lean.  Men should be at 10-12% bodyfat and women at 15-17% before using the information in this book.

The Stubborn Fat Solution is also available as part of The Ultimate Leanness Program.

Real World Results

“As a female contest bodybuilder I am always struggling to get that last bit of fluff off the hips and thighs. SFP is the magic bullet to get it moving.

I have used Lyle’s protocol successfully for four bodybuilding shows and would never consider prepping for a contest without it.”

Pattie Farley – CSCS, USAW-CC, CPT
www.grassiron.com

“By using the protocols for stubborn fat loss outlined in this book, I was able for the first time ever to go into a competition with split hamstrings and striated glutes to win my pro card!”

Tommy Jeffers, IFPA Pro Bodybuilder, Mr. Natural Indiana

Professional Feedback

“This book is NOT for people who only want to get rid of a little flab around their waist, this is a book for individuals who are already lean but struggling to get that last bit of stubborn body fat off to reach the pinnacle of conditioning for a competition, photoshoot and let’s be honest here – pure vanity. True to its name, The Stubborn Fat Solution is the product of Lyle McDonald’s years and years of research into why stubborn fat cells are so stubborn, and how to once and for all get rid of it.

The book first delves into the physiology, where mechanisms on the micro-level is explained in simple layman’s terms, and then transitions into specific dieting, supplementation and training rules – providing you with four different protocols proportionally increasing in brutal intensity – AND effectiveness.

I have been fortunate enough to try out these methods on both myself and a selection of athletes and lifters as part of Lyle’s research for the book, and although you might be filled with an intense hate for the name Lyle McDonald when you shed blood, tears and sweat to make it through one the protocols of this madman, you will praise his name when you finally see that last bit of fat around your waist, hips and legs vanishing before your eyes.” Borge (aka Blade) – Norway – MyoRevolution

My original Stubborn Fat Solution dealt with the topic of the same name.   In it I discussed myriad topics.  This includes overall fat cell metabolism and physiology along with the factors that make stubborn fat stubborn.  Finally, the book provided specific dietary, training and supplement protocols to help lose stubborn fat.

In one section of that book, I briefly mentioned a hormone called Atrial Natriuretic Peptide (ANP).      ANP is a hormone released from the heart that is primarily involved in blood pressure regulation. So why the interest here?   Because in the year 2000, researchers found that ANP was involved in mobilizing fat from fat cells.

But that wasn’t all to the story. For decades, the only hormones researchers though acutely impacted on this process were insulin and the catecholamines (adrenaline and noradrenaline).  ANP represented an entirely novel hormone in this regard.  More importantly, it worked through a completely different mechanism than the other hormones.

ANP represented an entirely NEW fat burning pathway.

And the way that ANP worked gave it great potential for addressing the issue of stubborn fat.  So why didn’t I discuss it more in the original book?

Well, at the time I couldn’t find any meaningful way to manipulate ANP levels.  The few ways that had been found were either impractical or completely non-physiological.  I mentioned it in The Stubborn Fat Solution for completeness.  Basically I said “This is interesting but we can’t do anything with it yet.”

Several months later, I would actually find a way to manipulate ANP but I never wrote it up.  I would end up putting the project on hold for years.

In 2015, while working on a different book, I came across research showing that ANP had even more potential dieting benefits than I had first thought.     In addition to stimulating fat mobilization, ANP could also increase levels of beige/brown fat.

It also helped to control appetite.  All of these effects could clearly be beneficial while dieting.   It was actually good that I had waited so long to write about it since there was far more information on ANP than I had been aware of previously.

Rather than revising the original Stubborn Fat Solution I decided to simply do a patch to it like they do with computer software.   Hence The Stubborn Fat Solution Patch 1.1 was born.

Topics in The Stubborn Fat Solution Patch

The SFS Patch 1.1 begins with a quick review of fat cell physiology.  This isn’t nearly as comprehensive as in the original Stubborn Fat Solution but provides more than enough background for the remaining chapters.  The next 3 chapters examine the effects of ANP in the body.  This includes it’s effects on mobilizing fat (lipolysis), brown/beige fat (BAT) along with appetite and hunger.

The remainder of the book deals with how to manipulate ANP on a diet.  This primarily revolves around the use of a (legal) drug.  I mention this because dieters who are not interested in going down the drug route may find the book disappointing as they cannot apply the information.    Mind you, some may wish to read it solely for informational purposes.

In addition to the use of a base drug to manipulate, I describe other compounds that can be added to increase its effects.  A number of different stacks are described ranging from mild to wild. Some might even consider me reckless for discussing them at all.  While the main thrust of the book is the drug/these stacks, some general nutrition and training information is presented to obtain optimal results.

For those who want to delve further into the topic, I have provided selected references.

Bromocriptine is a dopamine agonist drug that has been in use for over 30 years.  Due to it’s chemical structure it acts like the neurotransmitter dopamine in the brain.  For this reason, it has been used medically for many conditions.  Probably the most well known is Parkinson’s disease but there are others.  Acromegaly (the disease Andre “The Giant” had) and elevated prolactin are two.  You are probably wondering what role it has in body composition.

As I’ve discussed in both my book and on my website, the body regulates body weight, body fat and appetite.  This occurs through a number of hormones with leptin and insulin being two of main ones.  As it turns out, these hormones exert at least some of their effect through dopamine levels in the brain.

When people diet and those hormones change, dopamine levels in the brain decrease, causing a host of effects.  This includes metabolic slowdown and increased hunger.  As well, tasty foods taste better.  Dieter’s attention to tasty foods is even increased.  When you’re dieting, you notice those foods more.

All of this is a concerted attempt by the body to limit further fat loss and/or cause fat regain.  And this is where the drug bromocriptine comes in.  By sending a dopamine like signal in the brain, bromocriptine can offset the normal adaptations that would occur.

Topics in the Book

The book begins with an overview of the bodyweight regulation system, including the role of leptin and insulin.  This leads into a discussion of the concept of leptin resistance and the role dopamine plays in all of these pathways.

The rest of the book addresses how bromocriptine (or other dopamine agonists) can be used along with the potential risks or side effects.  The book includes a look at the FDA hearings on the use of bromocriptine for diabetes treatment.  The book is fully referenced for those who wish to dig deeper.

A Guide to Flexible Dieting examines some of the psychological and physiological reasons why diets so often fail.  Primarily it focuses on the differences in rigid and flexible dieting.

Rigid dieters think in black and white, considering foods as good or bad, clean or unclean.    The rigid dieter is either on or off their diet.    When the rigid dieter “breaks” their diet, eating a small amount of disallowed food, they lose all control.

In contrast flexible dieters avoid thinking in those terms.  No food is inherently  good or bad and all can be eaten.    As well, small diet deviations can be corrected for on the next day.

And study after study after study shows that flexible dieters are more successful than rigid dieters.  They show less mental stress, fewer binges and lower bodyweights.  Flexible dieters also have the most overall success dieting.

Flexible Dieting Strategies

A Guide to Flexible Dieting builds on that research, describing three distinct flexible dieting strategies to help people diet more flexibly.  This includes free meals, refeeds and the full diet break.

Free meals refer to a single non-diet meal, meant to help with adherence and cravings.  Refeeds are short periods of high-carbohydrate intake to help limit the body’s adaptations to fat loss.

The full diet break is a 10-14 day where dieters raise calories to maintenance.  This helps with long-term adherence and metabolic adaptations.  It also lets dieters practice maintenance eating.

The book discusses each strategy in detail with specific guidelines for their implementation.  This includes their frequency of use, set up and what red flags to look for if they don’t work.

General information on the reasons diet may fail along with guidelines for setting up maintenance diets are also included.

There are no guarantees when it comes to fat loss dieting.  But adopting flexible eating attitudes can help increase your chance of success.

Real World Results

“I’ve read a lot of diet books, and most have gotten me to lose weight, but this is the first book that helped me learn how to keep the weight off. And no other diet allowed me to eat the foods that I enjoyed and lose weight. This book helps you to figure out how to eat while losing, maintaining or gaining without getting into the minutia that other plans do.

With this book I was able to go from around 20% bf to 14% without killing myself, and all the while maintaining the muscle mass I already had developed. I’m using right now to gain some more muscle mass while trying to limit body fat gained, with very good results thus far. I would highly recommend this as the first and possibly the last diet book that anyone could ever need.”

– Mike, Washington

“I would like to commend this easy to read book which describes in adequate detail the logic and science behind a flexible approach to dieting. This is the one for people who want to customize their own eating plans going from basic principles that work and are backed with research. This is not a cookie cutter or paint by numbers approach for dummies, but a method of thinking flexibly about the whole business of adjusting diet to suit one’s needs, whether for weight loss or maintenance.”

– Dr V Lewis. Queensland Australia

Professional Feedback on A Guide to Flexible Dieting

“For many people, dieting is synonymous with eating dry chicken and broccoli six times a day, starving themselves and generally feeling miserable. If more people would learn the basics of how the body mobilizes and burns fat, more people would be able to achieve their goals, lose weight and keep it off. As Lyle himself would say: The best diet is the one you can actually stick to over time, and in The Guide to Flexible Dieting book he teaches you just how to do so.

I find this book to be the best starting point for people on how to learn more about the physiology of dieting, how to implement dieting principles based on science which works time and time again, avoiding the most common errors, implementing free meals and refeeds to make the diet even more effective (nothing is called “cheating” or “breaking the diet” here), and how to move back to maintaining your weight in a simple and easy way – even without counting calories.

This is the best book for everyone who is tired of failing on their diets, or their diets failing them – and I highly recommend it for those who want to learn the mindset of successful dieters instead of strict meal plans which never work anyway.”

Borge (aka Blade) – Norway
MyoRevolution

The popularity of very low-carbohydrate (aka ketogenic diets) has come and gone over the years.  And there remains intense scientific interest in their use for weight/fat loss and even neurological conditions.  Unfortunately, there is altogether too much misinformation regarding them.

Proponents of low-carbohydrate diets tend to present them as almost magical, a cure for everything.  Diet books promise easy weight loss without hunger or calorie counting.     Zealots online make the same claims but the results never seem to appear.

At the other extreme are those who are against low-carbohydrate diets.  They tend to present the diet as nothing more than a nutritional disaster.  A lie perpetrated by a con men with something to sell.

As is so often the case, the reality lies somewhere in the middle.  All diets have their pros and cons and low-carbohydrate diets are no different.    The research on this topic is clear: ketogenic can provide benefits under certain circumstances.  In some situations, they may be better than the “typical” carbohydrate based diet.

The Ketogenic Diet is the first book to objectively examine in-depth the scientific evidence regarding ketogenic diets.  In writing it I didn’t take a pro- or anti-stance on the diet.  Rather, my goal was to examine the research objectively.   I wrote it with the intention of making it a reference manual for ketogenic diets. With some certainty, I can say that it is unlike any other book on the topic.

Topics Covered in The Ketogenic Diet

Covering every topic in extreme detail, The Ketogenic Diet addresses everything from the basic physiology of how the body adapts to a low-carbohydrate intake, the details of human fuel utilization, the impact of low-carbohydrate diets on body composition and many, many more.

None of the above would be useful without practical guidelines for application.  The book provides details on how to optimize ketogenic diets for different goals.  These include general fat loss, bodybuilding and endurance sport performance.  I also describe three distinct types of ketogenic diets, two of which allow for the intake of carbohydrates.

In addition, the book includes a complete discussion of resistance, aerobic and anaerobic exercise physiology along with specific training programs for different goals and different levels of trainee

At 325 pages and containing over 600 scientific references, this will be your complete reference for ketogenic diets.

Please note: this book does not include information on the ketogenic diet for adolescent epilepsy (the topic is discussed briefly). I highly suggest The Ketogenic Diet: A Treatment for Epilepsy, 3rd Edition (Paperback) by Freeman, Freeman and Kelly (link will take you to Amazon.com page).

For already lean individuals, 15% bodyfat or lower for men and 24% or lower for women, reaching ultimate leanness (6-8% for men and 10-12% for women) can be a challenge.

The dieter may face any number of issues that dieters at a higher bodyfat never encounter.    Performance may decrease and the risk of muscle loss increases, especially in men.  For reasons discussed in  The Women’s Book Volume 1, women are at much less risk for muscle loss.

The spectre of stubborn bodyfat starts to rear its head at this level as well.  For men, stubborn fat includes the lower abdominal and low-back area.  For women, the hips and thighs are invariably the most stubborn area.  Stubborn areas differ physiologically from other area of fat in the body, often significantly.  This can make reaching ultimate leanness quiet difficult.

Over the years, many solutions to this problem have been offered.  Many were ineffective or laughably incorrect.  This is especially the case for approaches targeting women’s lower body fat.  But all of the problems associated with reaching ultimate leanness can be addressed with good science.

The Ultimate Leanness Program does this, combining four books into one complete package that will allow the lean dieter to reach the level of leanness that they desire while avoiding the problems that can derail the best of dieting efforts.

What is in The Ultimate Leanness Package?

Over the years I have written multiple books addressing the problems the lean dieter faces when seeking ultimate leanness.  Each book examines the topic from a slightly different direction although there is some overlap.

The Ultimate Diet 2.0

The Ultimate Diet 2.0 is one of my earlier books, adapted from the original Ultimate Diet by Dan Duchaine and Michael Zumpano.  It examines the issues that tend to limit fat loss and increase muscle loss as dieters get extremely lean.

This leads into an integrated 7-day program of diet, training and supplementation (some drug options are discussed).  Although I had not developed them in detail yet, the book includes some of the stubborn fat solution approaches described in that book.

The Ultimate Diet 2.0 has allowed lean dieters, both women and men, to lose stubborn fat without losing muscle or performance.  Some have even gained small amounts of muscle as they reached extreme levels of leanness.

Complimenting The Ultimate Diet 2.0 is The Ultimate Diet 2.0 Addendum, written several years after the original book.    It includes a 2-week break-in period for the diet along with information on what to do between diet blocks.

I also describe maintenance after the diet along with expanding on using the diet for powerlifting or Olympic lifting.  The book also includes a 14-day UD2 cycle, previously mentioned but never detailed.    There is also a FAQ to address all of the questions I have received over the years.

The Stubborn Fat Solution

Adding to the general information in UD,  The Stubborn Fat Solution addresses the problem of Stubborn Fat in detail.  In it, I examine topics ranging from the physiology of fat in general to the specifics of why stubborn fat is stubborn. The book details specific nutrition, supplement and four different exercise protocols to target stubborn fat.

Complimenting The Stubborn Fat Solution is the SFS Patch 1.1. This booklet expands on a hormone (atrial natriuretic peptide or ANP) that I only mentioned in the original book.   There simply wasn’t enough information to do much with it.

Years later that information was available the impact of ANP on stubborn fat, beige/brown fat and appetite were understood.  The book provides multiple drug-based solutions to manipulate ANP for maximal results. Even readers who have no intention of going that route will learn some physiological trivia from the book.

With those 4 books, lean dieters can reach their desired levels of ultimate leanness while avoiding all of the problems inherent to the process..

This is a digital product only.

Knowing that some dieters want or need to lose fat rapidly, I developed The Rapid Fat Loss Handbook program.  My goal was to create a scientifically based diet to allow rapid fat loss safely and effectively.

I had several goals in developing the program.  The first was to create a diet that would provide the fewest calories possible. At the same time, it needed to provide all of the essential nutrients so that health would not be compromised.  Finally, I wanted it based around whole foods to reteach good eating habits.

After describing the goals of the program, the book lays out the diet in a step-by-step fashion.  To make the process even easier, you’ll gain access to an online calculator.  This will calculate your diet and provide food recommendations.

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.

To incorporate flexible eating principles, the diet can include free meals, refeeds and full diet breaks.   These help with both adherence and to adaptations that occur to slow fat loss.    These topics are discussed in more detail in my Guide to Flexible Dieting.

Importantly, the book provides guidelines for moving back to maintenance so that weight and fat will not be regained.  I also describe how to use the Rapid Fat Loss approach to move into a more moderate, longer-term diet.

Exercise and The Rapid Fat Loss Handbook

Exercise is an important aspect of any properly set up fat loss diet. But most readers are surprised by how little is needed.  Or by the fact that too much can be detrimental to their results.  In fact, very overweight individuals may need no

The book provides specific training guidelines to ensure the best results with the smallest time investment.  Both beginners and more advanced trainees will find guidelines for aerobic and weight training.  Sample workouts are also provided.

Since not everybody can or wants to join a gym, I developed a basic home-exercise routine requiring no or minimal equipment.  This is included with every purchase.

Real World Results

“I purchased Lyle McDonald’s Rapid Fat Loss Handbook in hopes of losing a few pounds quickly. The diet did not disappoint, in just 10 days I lost 7.8 lbs, going from 133 to 125 pounds!”

– Mary Ellen, South Carolina

“I’ve been lifting weights for 35 years, been in the medical field for 20 years, have been a critical care nurse for 12 years. I am well aware of the nutritional needs of humans, and nearly every theory of dieting ever advanced. I’ve done most every type of diet. I have never had such an easy time losing so much fat with so little muscle loss in such a short period of time (50 pounds in 2 1/2 months) as I have with Lyle’s PSMF.

In addition, and more importantly, after just one month on the diet, markers of health…blood pressure, resting heart rate, cholesterol, triglycerides, among others…all went from really REALLY horrid to just about perfect. Truly amazing.”

– David W Cohen, NV

“I put a world class BJJ (brown belt) athlete on a modified RFL diet about 3 weeks before the Pan American games 30 March in Los Angeles. He’s my coach’s son. I synopsized the diet for him so it was easy-to-read, is all.

He called in a panic 3 weeks out because the Pan American games were approaching and he was still 4# over weight and hadn’t been able to lose it on his own. The guy was very lean already so it’s a tricky situation but he pulled it off. March 30th he won the gold medal in his weight class. He weighed in 1# below weight, he looked and felt great and fought like a freak.

Back to the kid, now his own BJJ coach (who also competes and also won gold 30 March in the Masters black belt division) sent word that in observing how well Zak performed on the diet and going on to win the Pan Ams that he wants to do it as well to drop a little weight for the upcoming BJJ World’s tournament the first week of June.

Attached is a photo when he won the finals. You can see the shape he’s in. He’s a BJJ phenom. He’s just beaten the guy who’s been an arch rival for years. Very tough match.”

“I am amazed at how this program worked for me. Knowing that a refeed/free meal was right around the corner gave me the willpower to be STRICT with the low calorie days. Unlike most programs that tell you how to lose weight, RFH also devotes several chapters about how to maintain your weight. The book is very concise and I couldn’t be happier about my results!”

J. Tsoi – Houston, Tx

“Your Rapid Fat Loss e-book really put me on the right course. I have gone from 305 to 279 in 74 days. Your no nonsense plan is extremely easy to follow and the best part is……. IT WORKS!!!!! Thank you for this fantastic information that WILL help me achieve the body of my dreams.”

Forever Grateful,

– Bill Evans in Seaford Delaware

“Looking for a fast and easy way to lose weight? There are plenty of so-called crash diets, but only one diet rooted in science and physiology allows you to do so safely without losing precious muscle mass and slowing down your metabolism – the Protein Sparing Modified Fast (PSMF). In The Rapid Fat Loss Handbook, Lyle McDonald has distilled this method with decades of research behind it into practical guidelines, with easy-to-understand categories depending on your starting point in bodyfat, weight and fitness level.

You will learn how to set up the diet, implement free meals and refeeds to not only maintain metabolism but also make the diet easier to follow. Follow the guidelines in this book, where Lyle even provides you with free online resources on how to set up meal plans and an exercise program, and you will lose a lot of fat in a very short time while preserving muscle mass and strength.”

Borge (aka Blade) – Norway
MyoRevolution

Thank you so much for writing your book. I’ve done low carb dieting and intense exercise in the past and lost 42 pounds in 58 days only to gain it all back and more over the last two years. Like many others I took things to the extreme and could not maintain.

I completed banned all carbs, even some good ones. I started low carbing again about a week before I ordered your book online to lose excess water by banning carbs and I didn’t think to incorporate some really healthy high fiber carbs in portion controlled amounts into my prior weight loss as I do with my two free meals.

Thanks to your advice I have successfully lost 22 pounds in 2 weeks. My water retention, high blood pressure is down and my glucose is in balance. I feel great, I’m not hungry, the fish oil is amazing and this really doesn’t feel like a diet. The two regular meals on Sat and Tuesday with exercise a few times a week really help keep me on track. I make sensible choices and I don’t feel deprived. I feel this is a lifestyle I can enjoy permanently.

D. McGruder – Florida

“Muata over at mrlowbodyfat.com suggested I send you an email. I found your RFL diet on his blog, and between his inspirational posts and your easy to follow diet, I’ve just completed an 8 week run of RFL starting as a 255 lb cat 3 and ending as a 224 cat 2.

I’m going to take a 2 week break, which actually falls at a great time with Memorial day, my birthday, and my daughter’s birthday, and resume as a cat 2 dieter. I just want to say thanks for developing this diet, and staying active with it with the blog and following the forums. Most diet author types might write the book, but then there is no more contact. You, on the other hand, are available and helpful. thanks.”

Scott C – Jupiter, Florida