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Lucid, do the one meal a day plan.. Basically this is whatever you want to eat once per day. Like breakfast, have at it. That's your one meal so make it a good one. Same for lunch/dinner.
With a walking, basketball or running program depending upon your interests..
The rest of the day eat lite, or snack on low cal or unprocessed foods. Celery, carrots, bananas, nuts, cereal, salad, are all great meal substitutes. And take a multi vitamin daily.
Oh man, that is as close to a "lose lean muscle mass quick" diet as I can think of.
When you only eat one decent meal a day, loaded with 70-80% of your daily value in carbs, protein, calories, your body will 1) not be able to properly digest most of that and 2) will then focus on storing and turning what it can into fat.
Why? Because this is an evolutionary trait designed to help early humans survive long periods of time with little or no food---when you gorge yourself, your body interprets that as a sign that there will be hard times ahead, so it stores fat in preparation for starvation.
Meanwhile, because you only ate that one real meal that day, your body will quietly eat away at muscle tissue because you're denying it exactly what it needs: protein. Yes, your body will break down your lean mass to fuel itself before it ever thinks about touching the fat in this case. Basically, you're starving your body, and it's doing what it's been evolutionarily programmed to do to protect itself.
Alright, so enough with the criticizing. What should you do, you ask? Eat 6 meals a day, spaced evenly so that you eat them every two to three hours. That's right. Now I don't mean go crazy and eat whatever you like and whenever. You still have to eat healthy. But now, because you're spacing your meals out evenly throughout the day, your body will 1)digest what you eat and absorb the nutrients it needs much more easily, providing you with constant energy (you'll hardly ever feel a crash or low), and 2) delay or even forgo fat storage from the constant supply of fuel.
Most people who are on the 6 meal plan eat 3 squares---bkfst/lunch/dinner---with 3 mini-meals spaced in between (usually protein bars/shakes). In fact, the only real challenge here is the discipline to eat on time.
Many people probably have never heard of this concept, so I'm expecting some heat/flak on this post. But before you bash, google the idea and do some basic research into it. It's actually got very sound scientific research behind it, and has helped propel some of the meal replacement smoothies/bars you see on TV.
CHAT
