Crack the Fat-Loss Code: Outsmart Your Metabolism and Conquer the Diet Plateau

by Chant, Wendy

• ISBN13: 9780071546911
• ISBN10: 007154691X
• Edition: 1st
• Format: Paperback
• Copyright: 2008-02-25
• Publisher: McGraw-Hill Education

Summary

TheNew York TimesBestseller!LOSE UP TO 25 POUNDS IN 8 WEEKS AND KEEP IT OFF!The human body evolved to resist starvation by holding on to fat. No wonder it's so difficult to lose weight! Now a revolutionary lifestyle plan finally cracks the code for efficient fat loss. Developed by leading nutrition specialist Wendy Chant, the plan is scientifically designed to help you "outsmart" your body's natural cycles for storing and burning calories.Crack the Fat Loss Codeteaches you how to boost your metabolism through "macro-patterning"--a simple routine of alternating carb-up, carb-down, and baseline days. There are even built-in cheat days, so you can enjoy the foods you love. Once you get your eating habits on schedule, you'll find that you can lose weight . . . for good.In just eight short weeks, you'll be able to: REPROGRAM YOUR BODY--to burn the fat and keep it off. FEEL HEALTHY, NOT HUNGRY--with limitless food options. CONQUER THAT DIET PLATEAU--once and for all."Crack the Fat-Loss Codebrings you the most sensible solution to permanent weight management I have seen." --Frederick C. Hatfield, Ph.D., bestselling author ofBodybuilding: A Scientific Approach,Hardcore Bodybuilding, andUltimate Sports Nutrition

Author Biography

Wendy Chant, MPT, SPN, is a certified personal trainer and a specialist in performance nutrition. She holds a bachelor of science in medical sciences and nutrition science. A champion body builder, she opened her own training center, ForeverFit®, in 1998.

Table of Contents

Foreword	p. vii
Acknowledgments	p. xi
Introduction: You Can Transform Your Body, Mind, and Spirit	p. xiii
Why Your Body Wont't Lose Fat
Your Body: The Ultimate Survivor	p. 3
Understanding the Body's Needs	p. 4
Perceived Efficiency Rate (PER)	p. 6
The Body's Two Functions of Survival	p. 8
The Point of Adaptation	p. 12
The Dieter's Plateau	p. 13
The Fat-Loss Code	p. 16
Not All Foods Are Created Equal: How Your Body Uses Fuel	p. 19
Protein	p. 20
Fats	p. 26
Carbohydrates	p. 30
How to Make Fat Your Go-to Energy Source	p. 34
Crack the Fat-Loss Code
Efficient Fat Loss and Optimal Health: Five Keys to Success	p. 43
Protect and Support Muscle	p. 47
Level Blood Sugar	p. 49
Create an Energy Deficit	p. 51
Produce Heat	p. 53
Manipulate Energy Stores	p. 55
Eight Weeks to Cracking the Code and Breaking Your Plateau: Two Months to a Brand-New You	p. 59
Understanding the Four Cycles of the Fat-Loss Code	p. 62
How to Put the Four Cycles in Motion	p. 65
Cycle 1: Carb-Deplete Cycle, Week 1	p. 69
Rules for the Carb-Deplete Cycle	p. 73
Weekly Meal Plan for the Carb-Deplete Cycle	p. 76
Substitution Food Lists for the Carb-Deplete Cycle	p. 76
Sample Daily Meal Plan for the Carb-Deplete Cycle	p. 79
Wendy's Top-Ten Carb-Deplete Shopping List Items	p. 81
Wendy's "Mmm Good" Favorite Recipes for the Carb-Deplete Cycle	p. 86
Cycle 2: Macro-Patterning Cycle, Weeks 2-4	p. 93
Rules for the Macro-Patterning Cycle	p. 96
Weekly Meal Plans for the Macro-Patterning Cycle	p. 98
Substitution Food Lists for the Macro-Patterning Cycle, Accelerated Fat-Loss Cycle, and Maintenance Cycle	p. 99
Sample Daily Meal Plans for the Macro-Patterning Cycle	p. 104
Wendy's Top-Five Macro-Patterning Shopping List Items	p. 114
Wendy's "Mmm Good" Favorite Recipes for the Macro-Patterning Cycle	p. 115
Cycle 3: Accelerated Fat-Loss Cycle, Weeks 5-6	p. 125
Rules for the Accelerated Fat-Loss Cycle	p. 127
Weekly Meal Plans for the Accelerated Fat-Loss Cycle	p. 131
Wendy's "Mmm Good" Favorite Recipes for the Accelerated Fat-Loss Cycle	p. 132
Cycle 4: Maintenance Cycle, Weeks 7-8	p. 137
Rules for the Maintenance Cycle	p. 140
Weekly Meal Plans for the Maintenance Cycle	p. 141
Sample Daily Meal Plans for the Maintenance Cycle	p. 142
Wendy's "Mmm Good" Favorite Recipes for the Maintenance Cycle	p. 147
Living Forever Fit
Forever Fit: Restarting the Cycle	p. 155
Never Say Diet: Always Say Lifestyle	p. 156
Ten Keys to Fat-Loss Success	p. 158
The Future Starts Now	p. 160
Sample Meal Plans: Your Eight-Week Planner	p. 165
Eight-Week Meal Plans at a Glance	p. 165
Carb-Deplete Cycle	p. 167
Macro-Patterning Cycle	p. 181
Accelerated Fat-Loss Cycle	p. 201
Maintenance Cycle	p. 220
Charting Your Success: Sample Log Sheets	p. 237
Carb-Deplete Day (A) Food Log	p. 238
Baseline Day (B) Food Log	p. 239
Carb-Down Day (C) Food Log	p. 240
Carb-Up Day (D) Food Log	p. 241
ForeverFit Eating: More of Wendy's "Mmm Good" Recipes	p. 243
Breakfast Favorites	p. 244
Anytime Egg Favorites	p. 246
Salad and Side Dish Favorites	p. 251
Chicken and Fish Favorites	p. 259
Body Fat Calculator	p. 265
Metric Conversion Chart	p. 267
References and Scientific Basis	p. 269
More About ForeverFit Programs and Services	p. 275
Index	p. 277
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