Fat and cholesterol

Even though they are chemically and nutritionally distinct substances, fat and cholesterol are so linked in the mind of most people that I'm going to discuss them in the same section. For many years now, dietary fat has been the whipping boy of the nutritional world (though carbohydrates are taking that role in recent years) fat makes you fat, fat causes heart disease and cancer, fat is probably responsible for terrorism in the US and the decline in the family unit. You name it and the problem...

Introduction

I want to say at the outset that writing this book makes me a little bit uncomfortable for reasons I'll explain in a moment. Now, for the most part, an individual's personal choices are really none of my concern what people do to or for themselves is their own problem. At the same time, I have a responsibility to my readers (followers ) when I present something that has the potential to be harmful or damaging. It's why I spent literally chapters discussing potential risks in the Bromocriptine...

How nutrients affect satiety and satiation

Ok, I know I threw a couple more big words at you up there so let me explain them briefly. Satiety is basically short-term hunger, over the course of a meal or so satiation has to do with longer-term hunger (more accurately called appetite). This is an important distinction to make because each nutrient affects things a bit differently. As I mentioned above, dietary fat tends to have almost no effect in the short-term, which is why we get the effect of passive overconsumption. In contrast, both...

Free meals refeeds and diet breaks

Ok, so now you're ready to go, you've got your diet set up, know what you're supposed to eat, how (if) and how much to exercise, and what supplements other stuff you should be taking. There are are a few final issues to deal with with this chapter being the bridge to them. I want you to try to remember way back in the foreword where I warned you that I'd give some rather specific recommendations on how long you can (or should) stay on a crash diet. That's part of what this chapter is about and...

The effects of nutrients on spontaneous food intake

Ok, first I should probably define what is meant in the section heading by 'spontaneous food intake'. Basically, that phrase refers to the amount of food that people will eat if left to their own devices, that is they aren't monitoring their total food intake at all. This is an important concept as different foods tend to affect spontaneous food intake a bit differently. With the exception of some of the goofier diet schemes out there, most of the Eat all you want but don't worry about counting...

Other details meal frequency portion size and gasp food lists

So let's talk a bit about some of the other aspects of setting up this diet, meal frequency, portioning and that sort of stuff. As well, going totally against my inherent nature, I'm going to provide some food lists below, mainly focusing on what non-protein foods you can include (the list for protein sources appears above). First, meal frequency. Depending on what type of dieting literature, you read, you have probably either seen it asserted that you must eat 5-6 times per day to lose weight...

Bodyweight regulation

Decades of research have led to one rather depressing conclusion human bodyweight is regulated. Now what does that mean To explain it I'm going to use the rough analogy of a thermostat which acts to regulate the temperature of your house. So you set the thermostat at 70 degrees. Now, the thermostat has a meter in it that tells it what the actual temperature of the house is if the temperature falls below 70, the heat comes on, if temperature goes above 70, the air conditioning comes on. The...

Structured refeeds

The next 'level' up from free meals are structured refeeds, basically deliberate periods of high-carbohydrate overfeeding that is performed from anywhere from 5 hours (at the shortest) to one day (probably the average) up to three days (for example, my Ultimate Diet 2.0). Although a structured refeed has psychological benefits similar to the free meals, it has additional physiological benefits that the free meal lacks. One of these is the refilling of muscle glycogen (carbohydrate stored within...

Other thermogenics norephedrine synephrine and yohimbe

In the wake of the ephedra ban (note only the herbal ephedra was banned, ephedrine HCL can still be found at most pharmacies in compounds such as Bronkaid), many companies have tried to bring non-ephedra thermogenics (thermogenesis just means burning calories for heat which is much of what the EC stack does) to market. Almost without exception, they are crap, full of half-effective (or ineffective) compounds that do almost nothing. Even prior to that various companies tried to bring other...

Metabolic rate reduction the adaptive component

But in addition to the reduction in caloric expenditure due solely to weight loss, there is another component called the 'adaptive component'. It's existence has been debated over the years with some studies saying it exists and others not. So what is an adaptive component anyway In this context it means that the body has reduced (in the case of dieting) or increased (in the case of overeating) caloric expenditure more than you'd expect based on the change in bodyweight. That is, say that a...

What can you expect

So with all of that in mind, you may still be wondering what you can expect in terms of true fat loss per week. A lot of it, actually, will depend on where you're starting out bodyweight wise activity also factors in , as that determines your maintenance caloric level. A 165 pound male with normal activity patterns may have a maintenance requirement of about 2700 calories day. At 800 calories day on this diet, that's a 2000 calorie day deficit, 14000 calories over a week, 28000 calories over 2...

Full diet break

And finally is the full diet break, a period of 1-2 weeks where the dieter goes back to eating at maintenance. With the exception of Dan Duchaine who recommended that a 10 week contest diet cycle be broken up into 4 weeks of dieting, 2 weeks off, and 4 weeks of dieting and myself, I don't recall this suggestion ever being made in popular dieting literature. But, for a variety of reasons the study mentioned above included , it makes a tremendous amount of sense to include a full break within the...

An upcoming special event

I imagine many women and men reading this book can relate to the concept of an upcoming special even like a wedding or high school reunion where they feel the need to drop weight and some fat rapidly either to impress old schoolmates or to fit into a special outfit for the occasion. I imagine models, whose financial well being requires that they maintain a certain shape or weight, could get into a situation where they needed rapid results. A 10-20 pound total weight loss accompanied by a many...

Seared Skipjack Tuna

200 grams skipjack tuna juice of two limes 1 2 teaspoon salt 1 tablespoon freshly cracked black pepper 1 4 teaspoon grapeseed oil 1 4 teaspoon sesame oil Marinate tuna in lime juice and tequila for 20 minutes 10 minutes per side . Remove from marinade and pat dry with paper towels. Season the tuna with salt and pepper. On medium-high heat, heat a small skillet. When heated, add oil. Allow oil to warm, then add tuna and sear for two minutes per side the tuna will be rare . Cook longer if a more...

Putting it all together

Ok, so let's look at the three diet categories in terms of the maximum time how long can or should stay on the crash diet as well as how they'll integrate each of the above three types of breaks into their crash diet. Once again, with the exception of category 1 dieters who are under a time crunch who should return to dieting after a 2-3 day structure refeed , a full diet break should be followed at the end of the dieting period. Table 1 on the next page gives an overview. Frequency and...

Recipes by Allie Faden

Due to her interest in cooking she is currently finishing work on a cookbook and the requests from individuals on my forum, my good friend Allie was nice enough to work up some recipes for use on the crash diet PSMF. If nothing else, it should help give you some ideas of what kinds of things to eat on the diet. While the majority of recipes are main meals, a few dessert options appear at the end. Her cookbook can be ordered when it's completed from her website

Ephedrine and caffeine killer of millions or the ultimate diet pill

So what about SNS output, is there any way to increase it The answer is yes and the compound is cheap, readily available although less so than it used to be and safe as long as you use it correctly. That compound is the much maligned in the overhyped news media combination of ephedrine and caffeine known in most circles as the EC stack . Now, those of you who are currently freaking out in an EC kills people and Lyle is the devil for talking about it way need to step back, take a breath, and...