Guide to Rapid Weight Loss: Diet Overview

As I mentioned in my previous two articles (here and here) this strategy is for rapid weight loss. It should be used only in very specific circumstances. Rapid weight loss, as described here, is not sustainable in the long run but may provide some fast weight loss if needed. This series of articles will describe how to lose about 20 pounds in a couple of weeks

Diet overview

This diet is known as protein sparing modified fast (PSMF). PSMF is a simple to follow. It consists in eating specific amounts of very lean protein, a very small amount of fat and carbohydrate and an unlimited amount of very low calories or no calories vegetables. Some non-calorie foods (known as zero - calorie foods) are allowed. Basically that's it. Eat protein rich foods with almost no fat and carbs, a lot of vegetable and some supplements. This diet is very low in calories. Typically people following a PSMF diet for rapid weight loss will ingest around 800-900 calories per day.

Now let´s explain why this strategy is effective. It all comes down to the calorie deficit you get from following the rapid weight loss diet. A person of about 180 pounds will need about 2700 just to maintain his (or her) body weight. If this person follows a PSMF diet, he (or she) will have a 1900 calories deficit per day. Multiply that for 7 and you get a weekly deficit of 1900 x 7 = 13300 calories. Assuming that a pound of fat is about 3500 calories then 13300/3500 will be the amount of pounds you could theorethically lose in one week. That comes down to 4 pounds.

A heavier person, say a 300 pound man, following a 800 calorie diet, will lose more weight. Let's review the calculations. The metabolic needs of this person is around 4000 calories per day. Then, the deficit will be 3200 (4000 - 800) calories per day. This person could lose almost a pound per day of weight on a PSMF diet (actually he will lose 3200/3500 = 0.9 ponds per day or 12.8 pounds in 2 weeks).

In the next articles I will get more in detail about the diet, what to eat and what not to eat but in essence this diet for rapid weight loss is about eating lean protein (according to your weight and activity level) and almost nothing else (except for the few grams of fat and carbs that come attached to the lean protein foods).

Disclaimer: Please note I am not a physician and all information comes only from personal experience and the experiences of others who have tried this. Always speak to your physician before engaging in any new diet or exercise program. People with heart conditions, diabetes, schizophrenia, a thyroid condition, a tendency towards anorexia or bulimia, any type of chronic illness, or very thin persons should not attempt this program unless approved and strictly monitored by a physician