Lyle McDonald's Rapid Fat Loss Plan

[Margaret]

It may be worth emailing the company and asking them specifically about the EPA and DHA strengths... I have emailed companies before and asked them about nutrient levels. Then you can work out your own idea of a sensible dose.

By shopping around you may be able to use up a lot less fat...

After all - the new jar can be used in 10 weeks time or whenever you come off the plan for the break (you said that there is an instruction to limit the plan to 12 weeks if I remember right)...

[Margaret]

I have just been reviewing my own Omega 3 consumption and thought that this website was really useful:

http://dhaomega3.org/index.php?category=faq

It looks like a combined total of 900mg EPA/DHA is right.

For my concentrated ones I continue to need 2 capsules/day.
For my standard ones - I can cut down to 3 capsules/day and still hit the target...

I used to always opt for the concentrated ones until they were out of stock and I needed to get some - but realised that double the dose hit the same targets... I then noticed that there was quite a noticeable price saving.

[Kara]

Yes, I just posted about that on the Omega-3 thread as well.

Based on this info, I can cut back to 3 capsules a day, which will help a lot. It'll give me some more flexibility in calories and fat throughout the day ... and will help with the fish burps too!

[Margaret]

I hadnt even thought of it helping the fishy burps side of things for you. That is even more good news.

It looks like we are both cutting back on our omega-3 capsules as of today...

[thecabbie]

I figured it was time for me to pop in here and give my side of the story with regard to this diet. A few weeks ago, Kara and I were chatting about it and we both decided to give it a try. Clearly now you have seen Kara's results, I had a slightly different story initially, but have eventually found my way a bit.

Okay first off, I fit into category 3, I should have been shooting for about 200 g of protein daily. That was the easier part.

Where I ran into trouble was controlling my psychological needs for sweets etc, and the feeling of constant hunger, both real and mental with the diet. The very low fat content, and carb content was hard for me to work around. To be fair, I also tend to exercise more than is recommended on this plan as well.

So what ended up happening to me was that I would go a couple days on plan, then fail miserably by binging on something sweet, thereby ruining any positive effect the diet might have been giving me. This went on for 1 1/2 weeks, then I gave up. Okay... so this left me at odds, and I really wanted to figure something out that worked for me, so I knind of looked at it again and made a couple decisions.

If the "spirit" of the diet were followed, but not necessarily th e"letter" what would happen?

Here is what I did, I allowed myself something to take care of cravings. EAS makes a low carb protein bar that actually tastes enough like a candy bar that I can convince myself that I'm cheating... even if I'm not going too far off track. Is it perfect? No, but it allows me to retain my sanity...

Second, I allowed just a bit more fat into the diet to give me (A) a little more satiety, and (B) a little more flavor. Things like dressings etc. I'm allowing myself in smaller quantities just so that I can cope better.

End result: I have followed my slightly modified version of RFL since Monday of last week. Coincidentally the last weigh in on the Amazing Race Challenge, which I failed miserably at. My weigh in Last Monday was 313 lbs. One week later, and timed approximately the same time in the afternoon, I weighed in at ~ 306 lbs (my bathroom scale is an older analog dial type, so I round), for a loss of roughly 7 lbs in one week.

I can keep this up for a bit. It doesn't seem all that difficult, now that I'm given myself some leeway where it was necessary. I'm planning on following it fairly strictly this week, until the weekend. This weekend I will allow myself a couple of "free" meals. I am traveling to Washington DC, for a mini "me" vacation to do some cycling on the Chesapeake and Ohio towpath trail. I will be eating at restaurants, so the choices will not entirely be perfect, but I'll try not to go overboard.

I will keep everyone posted as to my results next week.

[Margaret]

I must admit that I am intrigued with aspects of it that I have seen Kara mention - but know that all aspects of it mean that it is not for me... A modified version which incorporates some of the good ideas sounds like a really good plan - and was pretty much what I was toying with...

I am so pleased to learn that you have had such positive results over the past week... Seven pounds is amazing - especially when you consider that you are deep into your project...

I am going away on Thursday so will not get the opportunity to make any major changes this week - but I am hoping to bring in some changes in a week or two which may send me in that direction...

[Kara]

I have to say that I have had amazing success on the plan. I know that Karl struggled with it for the first bit and he and I discussed that. During the last week of the challenge he REALLY pushed the cardio and I didn't. Lyle strongly discourages that much cardio since your carb intake is so low - it winds up being counter productive. But it put him in a bad place w/re: staying on RFL while needing the energy from the carbs to complete the challenge tasks. I think in that way, the combination of the two may have actually kinda set him up for failure.

Karl and I discussed that he really *needs* his cardio - to get out and ride the bike or something to be moving. I totally understand that and the one aspect of the diet that I haven't liked is having to cut back on cardio. But I don't have the same *need* for it that he does and so I'm ok cutting back.

I've been thinking, Margaret, that you would probably do really well on a modified version like Karl is doing - which would allow you to keep up your walking while still getting most of the weight loss benefits of the diet. Bumping up carbs and fat just a little makes a HUGE difference.

----

My update is that I've been going out to eat a lot lately - so I haven't stuck to the plan as strictly as I could have. I also am starting my period in a few days and the carb cravings are kinda knocking me off my feet!

However, I'm holding steady fluctuating between 166 and 168, so I'm happy about that.

More and more I really am seeing RFL as something I can do for 10-15 days at a time, with a break for "regular" eating - either to reduce or maintain - in between.

This weekend will be tough since I'll be going out a LOT this weekend, but come Monday I plan to be right back on the plan for another 10 days.

It appears that my issues are not in maintaining a loss, but in doing enough to lose to begin with. So this could be my answer!

[thecabbie]

Yeah, what Kara says is absolutely true. Cardio is kind of an addiction for me, especially riding. I can honestly say, and I think Kara can verify, that after a good ride, my mood changes dramatically. A shitty day can turn around very quickly for me mood wise if I get a good ride in. It's how I create my own little head space to work with, so cutting back does not do good things for my psychological health. Bear in mind that cycling and strength training are the stress relievers I made use of to quit smoking after well over 20 years. Addiction transfer was a big part of it, so it has been ingrained into me now.

That being said, My modifications were not big ones. When I was trying it strictly by the book, I was taking in about 200 g of protein, and about 1300 calories, which was a deficit of at least 2000 under maintenance for me... I'm a big dude... I'm probably currently taking in more like 1600 to 1800 calories, still a large deficit, but with a better level of satiety and it can support my cardio component better. I'm still not doing rides of over an hour yet, when th ewether gets here for that, other adjustments will have to be made.