Learning how to lose fat fast was one of the most life changing things that I’ve attained since I first started watching what I ate and working out.

I discovered a strategy which allowed me to get back on track quickly if my weight ever crept up because I’d been too busy focussing elsewhere.

The answer was The Rapid Fat Loss Diet and I’ve used it both myself and with clients to help then shed pounds sharpish!

I lost 18 pounds in 19 days and I logged the entire process at the time, the results of those logs are what you’ll see below.

Hopefully it’ll give you an insight into how the diet works, the types of foods I ate and most importantly…the results I got!

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My Rapid Fat Loss Diet Results

After the diet ended I looked back at the results and I was astonished, 18 pounds is a lot of weight in such a small amount of time, i’d really learned how to lose fat fast! Here’s a summary of my weight throughout the diet:

As with all weight loss, it’s never straight down hill and there’s bumpy spots where my weight went back up before coming down again.

This is why I usually don’t recommend people weigh themselves everyday as people can become obsessed and draw false conclusions about a particular type of food (carbs for example) and then sabotage their progress because of it.

You’ll see from reading the logs below that there was a reason for my weight increasing on some days and that it was actually expected…read the logs and you’ll be able to set the same expectation which should keep you from pressing the panic button when you find yourself in the same situation.

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Learning How To Lose Fat Fast: At The Start

I started The Rapid Fat Loss Diet on the 25th April 2010. I weighed in at 188 lbs with an approximate body fat of 21% (tested a month before the diet began).

The summer before, I completed my first successful fat loss diet and managed to get to a lean and mean 145 lbs with visible abs…I was happy as a pig in poo!

The problem was, no that I was leaner I felt smaller and I wanted to pack on some muscle again and try to stay as close to this level of body fat if possible.

All winter I lifted heavy things and ate like a bear and I managed to get to 189 pounds

People I hadn’t seen in years complimented me on “getting big” which felt great but in the solitude of my own bedroom, when I took my shirt off I realised my clothes had been covering up the reality and my ego wouldn’t let me see it until now.

I’d got fat!

Being the end of April it meant I had 8 weeks to get myself beach ready for my summer vacation to Greece…I needed to learn how to lose fat fast!

I knew that regular fat loss diets would take nearer to 12 weeks for me to get even close to beach ready, after all my body fat had really crept up on me.

I needed a plan…and a serious one at that. I needed a game changer that would give me a headstart on my fat loss diet and one that would do it quickly and teach me how to lose fat fast!

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Learning How To Lose Fat Fast: Week 1

Workouts This Week: 2 x 45 mins weight training
Diet This Week: 7 days of RFL eating, a 5 hour carb refeed, 1 cheat meal (Dominos Pizza!)

Result: 1 week in and I’ve lost an incredible 12 pounds already!

*I’m aware this is 8 days, but I weigh myself each morning so the result of 7 days of dieting is discovered on the 8th morning

Why The Weight Comes off So Quickly

My weight came down so drastically between days 1 and 4 for a number of reasons:

• Glyogen/Water Loss – The body stores 3 grams of water with every gram of carbs, cut both out and you hold less water, weight training also uses glycogen for energy so you’re depleting stores
• Less Food In Stomach – Whilst it won’t make a huge difference, the reduction of food in your gut will lower your weight even if slightly
• Less Fat! – Yes, fat will be lost too as the restrictive nature of the diet forces the body to use alternatives to carbs, with high protein intake and weight training the only option is body fat!

Why My Weight Increased on Some Days

Notice that on day 5 my weight was 178 pounds but on day 6 it was 180 pounds?

The reason for this increase was that on day 5 I did my carb refeed. A refeed is a period of time (in this case 5 hours) where you eat high carb foods for a number of reasons which make the diet MORE effective.

The weight gain was simply water and glycogen from the carbs, once they’d digested my weight increased and that’s why Day 6 showed a 2 lb increase – Once you understand this process you have nothing to be worried about if the scale goes up.

Notice that by day 7 it had dropped by a pound again as I went back to eating RFL style and that on Day 8 it had dropped to the lowest weight of the week?

That’s despite eating my cheat meal on Day 7 which consisted of half a large Dominos Pizza with garlic bread, wedges and chicken wings!

My point is don’t mess around with the diet or try to second guess it…just do what the book says and you’ll get the results you want!

Workouts This Week

I did a 45 minute weights workout on Day 3 and Day 7 for a total weekly training time of 90 minutes…with no cardio either!

Adherence To Diet

Being my first week it’s normal for there to be some deviation from the diet but to be honest this week I have kept to it closely. It’s funny but being accountable to this log and trying to show people how to lose fat fast kept me on the stright and narrow!

Observations looking back over my spreadsheet for week one is that I am probably drinking too many protein shakes when I should be eating real food.

That said, the book suggests this to keep you full up and I haven’t had any real hunger issues. Also, if you want to know how to lose fat fast you need to meet your protein requirements as this is key to keeping your muscle so as long as the shakes help me do this there’s no issue.

Another aspect is that my calorie intake has been higher than expected. My daily protein requirement of 185g of protein equates to 724 calories a day. I have been eating between 900-1000 calories every day simply because of the carbs and fat that come with my meals.

With that said, the only target to be hitting each day is ensuring that I get enough protein so I am not worried about this and it hasn’t affected my weight loss as you can see.

My calories during my refeed were also a little high, I shouldn’t eat more than 2320 calories per day if I want to maintain my weight but during my carb refeed I totalled 2865. Again no impact on weight loss so no major concern at least for the time being

Side Effects

No hunger issues this week despite drastically reducing my calories. The first three days I had a bit of brain fog which is normal when you cut your carb intake as your body becomes “fat-adapted” and begins burning fat for energy rather than glucose.

If you want to learn how to lose fat fast you’ll have to go through this, but don’t worry it’s not that bad and only lasts a few days.

One tip if you decide to do this diet too…get some sugar free mints! It’s nothing major but as you are not eating that much it’s best to keep the mints handy!

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Learning How To Lose Fat Fast: Week 2

Workouts This Week: 2 x 45 mins weight training
Diet This Week: 7 days of RFL eating, a 5 hour carb refeed, 1 cheat meal (Dominos Pizza again)

Result: 0 lbs lost…WTF?!

Why Didn’t I Lose Weight?

Ready for the excuse? Go get a nice hot cup of cocoa and get settled…OK here it comes!

This week was the busiest I’ve had in a long time…I’ve been on a week long conference at a clients office which made it a tough week.

The venue was 45 miles from home and I had to be there for 08:00 each day which meant I was up at 05:30 each day with little time to prepare meals.

I was leaving for home at 18:00 each day and having to navigate the M25 (London’s Orbital Motorway) which meant I usually got home around 19:45 each night.

Food choices were limited, I managed to find plain tuna in the clients canteen and I ate that with mixed salad dressed with vinegar. I also found beef jerky in the local petrol station and probably got through more money than I earn in a week on jerky in 4 days!

I wasn’t eating regularly enough or drinking enough water which is probably why my weight stayed the same. I do look leaner in the mirror though so I will just try to do better next week

On the positive side I had my body fat tested again on Saturday and it came out at 17%! A 4% reduction!

Clearly I’m learning how to lose fat fast regardless of this week being a write-off!

Adherence To Diet

My RFL diet days were pretty much the same as week one except I didn’t have eggs at breakfast because I had to get on the road early. I had a casein shake instead for breakfast and beef jerky as snacks to ensure I got my protein in.

After the tough week I had I was desperate for my cheat meal so I brought it forward to Friday to treat myself! My cheat meal consisted of:

• 1/2 Dominoes Large Cheese & Tomato Pizza
• 1/2 portion Dominoes Potato Wedges
• 1 can Diet Coke

Pure heaven! It made the diet week seem worth it and if the diet is to be believed it shouldn’t impact on my weight loss next week.

It sounds alien that I can be showing you how to lose fat fast and then my meal plan includes pizza! It just shows that you can eat the foods you really love as long as the rest of you diet supports it!

Carb Refeed (Saturday 5pm-10pm)

On diets in the past the carb refeed can become a junk fest which defeats most of the reason you do a refeed (to normalise hormones and refill glycogen stores).

RFL on the other hand allows me a cheat meal which helped me to keep my carb refeed cleaner, Though I did have a Mcdonalds during the refeed as I was on the go with no other food available (it tasted amazing btw!).

Adherence to Diet

For the reasons described above I was probably about 90% on target all week but as my meals were so infrequent I think this was why I didn’t lose any weight this week.

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Learning How To Lose Fat Fast: Week 3 (4 days)

Workouts This Week: 1 x 45 mins weight training
Diet This Week: 4 days of RFL eating

Result: 4 lbs lost

Summary

Week 3 was pretty much the same as weeks 1 and two, I’d now got used to the diet and it wasn’t difficult anymore.

I ate the required amounts and did the workouts I was supposed to. At the end of it I was considerably lighter and ready to start working on getting my abs visible for Greece!

I decided to end the diet after 4 days because I’d already achieved my goal, far quicker than I’d anticipated though if I had more fat to lose I would have carried on longer

My diet was spot on this week and it really made up for Week 2’s lack of fat loss and I clocked in total of 18 pounds lost which is almost a pound a day!

The Rapid Fat Loss Diet has now been added to my fat loss arsenal and I intend to use it with clients if I think they need it.

There really is no better alternative if you want a way to learn how to lose fat fast that you can draw upon whenever you need it!

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Find Out More About The Rapid Fat Loss Diet

I hope this log has helped you see just how effective RFL is and that’s it’s my number 1 method of learning how to lose fat fast on my why on my list of quick ways to lose weight this diet is my number 1 for people wanting to know how to lose fat fast!

If you have an event coming up or something that requires you to know how to lose fat fast this is the healthiest way to do it.

Remember it’s always better to lose weight slow and steady and not force the body into extreme situations, however, if ever you have no choice and need to know how to lose fat fast, the diet I’ve presented you with is the best alternative.

At only $39.95 and instantly downloadable this really is great value and Lyle McDonald is highly regarded in the industry and one of the leading authors in the field of fat loss, nutrition and physiology.

Find out more about The Rapid Fat Loss Diet and learn how to lose fat fast and start shedding unwanted pounds today!