1. It must prevent a net loss of lean body mass (LBM).
2. It must provide adequate nutrients.
3. It must be comfortably manageable to follow.

Preventing Net LBM Loss: This accelerated body fat-reduction program combines long-distance walking, or comparable low-intensity activities, with maximum calorie reduction. Its results are intended to provide the maximum rate of body fat loss with no net loss of lean body mass (LBM), thereby improving your body composition at the fastest rate possible. 

Crash diets fail to prevent LBM loss. Even though one weighs less immediately following a crash diet, one's body fat percentage may have actually increased! But on this program, males and females can reduce their body fat percentage by approximately 1% every 3 days (depending on bodyweight).

Lowering your body fat percentage is the best way to reduce body fat in your problem areas while improving your overall health and appearance. Check if your body fat percentage is within a healthy range at the Percent Fat page.

This program should be adjusted according to specific changes in your body composition. See The Body Fat Guide to measure changes in your body fat and LBM levels as you follow this program. If you find you are losing a net amount of LBM, increase your calorie intake!

Energy Balance Chart: The best way to determine  your diet and activity modifications on this program is by using the Energy Balance Chart, found in The Body Fat Guide. To print this chart, or to copy and paste it into your word processor, click here. The Energy Balance Chart is a powerful tool that will let you design, monitor and modify your own custom program. It shows the difference in calories when your energy output is subtracted from your calorie intake. A negative difference (your calorie expenditures are greater than your calorie intake) indicates you are losing weight, a positive difference indicates a weight gain.

To use the chart in this program, simply modify your daily calorie intake and energy output levels to total a difference of -2333 calories. In other words, each day your body will burn off 2333 more calories than it is absorbing from food, resulting in a daily loss of ²/3 lb. of body fat (there are 3500 calories in each pound of body fat.) Over 3 days, this adds up to a loss of 7000 calories or 2 pounds from your stored body fat. 

On the chart (see graphic below), your energy output consists of your Resting Metabolic Rate (RMR) plus your activities. Since your RMR is determined by your LBM level (not by your body weight), you should lookup your RMR in The Body Fat Guide. This book contains food calorie tables, and it shows you how to estimate the calories burned from your activities. However, in this program you'll only perform activities no more intense than walking at 3-4 mph. To determine the number of calories burned per hour at this intensity level, multiply your pounds of body weight by 2. To this amount, add the total of your daily sedentary and light activities, approximately 200 calories. 

Diet and Activity Levels: A wonderful advantage of using the Energy Balance Chart is that you are free to choose any combination of diet and activity levels that add up to -2333 daily Net calories. However, to avoid a net loss of muscle, keep in mind that you still need to eat sufficient calories to replenish muscle lost from dieting. How many calories is that? 

During a diet, the process of gluconeogenesis (a new source of glucose) utilizes both muscle and body fat to supply energy that is not provided by food. For each pound of body fat burned during gluconeogenesis, figure that about a pound and a half of muscle is also burned. Calorie wise, that means for every pound of fat you lose, 3500 calories, you will have to eventually replenish about 900 calories from burned off muscle to avoid a net loss of lean body mass. Periodically replenishing depleted lean body mass with controlled, small increases in your calorie intake is how you avoid an overall net loss of muscle during or after dieting. Muscle usually begins to replenish very rapidly as soon as you begin to increase your calorie intake back toward a normal maintenance intake amount. However, you must take extreme care to avoid over-replenishment above maintenance levels, which will start increasing your body fat level again! In effect, your dieting isn't really over until you have fully replenished all your muscle losses. Lean body mass replenishment can occur in small daily amounts each dieting day, or in larger amounts over several days following a period of dieting. For example, on a moderate diet, only a portion of each dieting day is spent in a state of gluconeogenesis, when calorie intake is lowest, and muscle losses are replenished during other portions of the day when calorie intake increases. Monitoring body composition increases in lean body mass will guide you in determining the necessary increase in calorie intake that is sufficient to replenish muscle lost from dieting. Failure to restore this lost muscle is the number one cause of "Loose Skin!"

In this program you will walk briskly (3.5 mph) for 1¹/2–3 hours each day. Obviously, if you are not used to walking for long distances, you should begin this program by walking shorter distances. Then, progressively increase your mileage. For example, start by walking 45 minutes, 1 hour, 1¹/2 hours, etc. If you can't get outside to walk, then march in place inside in front of your computer or TV, or while reading a book or magazine on a stand. See the Virtual Treadmill.

Increase your daily walking time and decrease your daily calorie intake until your daily Net Calorie Intake is -2333. Remember to use this amount as a general guide. Make sure you periodically increase your calorie intake to avoid losing a net amount of LBM. 

If increasing your calorie intake begins to slow down your desired rate of fat loss, try increasing your walking time until you find the right energy balance. Other calorie-equivalent amounts of moderate and vigorous activities such as housework, stationary cycling, easy jogging and low-impact aerobics may be substituted for walking. See The Body Fat Guide to estimate the calorie output of your activities.

Do not perform any strenuous activities like weight lifting, high-impact aerobics or fast running on this program if you are maintaining a very low calorie intake, because this will make it difficult to fully replenish burned-out LBM. 

Because females have lower RMRs and generally carry less body weight than males, females should aim to lose weight at a slower rate on this program than males. However, since the amount of body fat that makes up 1% of body weight decreases at lower body weights, both females and males can expect equivalent reductions in their body fat percentage of approximately 1% every 3 days. 

To determine exactly how much body fat you should aim to lose in order to lower your body fat percentage by 1%, begin by calculating 1% of your body weight. Simply move the decimal point over 2 columns to the left in your body weight number. 

For example, 125 pounds of body weight = 1.25 pounds of body fat to lose. Multiply that amount of body fat by 3500 calories (1.25 x 3500 = 4375 calories) and divide that amount of calories by 3 days (4375/3 days = 1458 calories/day). 

Thus, if you weigh 125 pounds you need to lose 1458 calories from body fat for each of 3 days. Adjust your calorie intake on the Energy Balance Chart so your daily Net calorie intake for each of 3 days equals -1458 calories.

The graphic below illustrates examples of how a typical male and female might use the Energy Balance Chart to lose 2 pounds or approximately 1% of body fat in 3 days. Assume in each case that the male and female both walk 3 hours a day. The Aerobic column shows the calories burned from their walking (2 x bodyweight per hour) plus 200 more calories for sedentary and light activities. Notice how lbm levels remain fairly constant as body fat levels drop.

Your calorie intake on this program should derive from the following: fresh, raw, juicy fruits and raw green vegetables. Oranges, grapes, grapefruit, melons, apples, pears, mangos, papayas, bananas, tomatoes, celery, cucumbers, lettuce, spinach...all fresh fruits and vegetables, mostly if not entirely raw, may be used. In addition, smaller quantities of concentrated protein, starch and fat foods are also permitted as long as you stay within your calorie allowance. Try to find a comfortable balance between the fruits and vegetables and the concentrated foods. Do not eat a one-sided, unbalanced diet, especially for long periods. There is nothing to be gained from feeding yourself extra protein on this program. It will simply be burned for energy.

Pure water, distilled or purified, should be consumed freely to fully and completely satisfy normal thirst. However, there is little benefit in forcing yourself to drink extra water when you are not thirsty. You should obtain much water from the high-water content of the fruits and vegetables you are eating. Table salt should be eliminated. Avoid packaged foods and bottled drinks as much as possible. Stick to whole fresh foods. Note that a person accustomed to a salty diet will drop several pounds of water retention very quickly on a diet of mainly fresh raw fruits and vegetables. (And regain it just as quickly when returning to a salty diet!) 

You may schedule your meals throughout the day in any manner that suits you. However, take care not to overload your digestive system at any one time. Your system may not be accustomed to suddenly handling larger meals on such a low calorie intake. When coming off this accelerated program, make sure you slowly and gradually return to eating normal-sized meals!