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

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  • Edition: 1st
  • Format: Paperback
  • Copyright: 2008-02-25
  • Publisher: McGraw-Hill Education
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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

Forewordp. vii
Acknowledgmentsp. xi
Introduction: You Can Transform Your Body, Mind, and Spiritp. xiii
Why Your Body Wont't Lose Fat
Your Body: The Ultimate Survivorp. 3
Understanding the Body's Needsp. 4
Perceived Efficiency Rate (PER)p. 6
The Body's Two Functions of Survivalp. 8
The Point of Adaptationp. 12
The Dieter's Plateaup. 13
The Fat-Loss Codep. 16
Not All Foods Are Created Equal: How Your Body Uses Fuelp. 19
Proteinp. 20
Fatsp. 26
Carbohydratesp. 30
How to Make Fat Your Go-to Energy Sourcep. 34
Crack the Fat-Loss Code
Efficient Fat Loss and Optimal Health: Five Keys to Successp. 43
Protect and Support Musclep. 47
Level Blood Sugarp. 49
Create an Energy Deficitp. 51
Produce Heatp. 53
Manipulate Energy Storesp. 55
Eight Weeks to Cracking the Code and Breaking Your Plateau: Two Months to a Brand-New Youp. 59
Understanding the Four Cycles of the Fat-Loss Codep. 62
How to Put the Four Cycles in Motionp. 65
Cycle 1: Carb-Deplete Cycle, Week 1p. 69
Rules for the Carb-Deplete Cyclep. 73
Weekly Meal Plan for the Carb-Deplete Cyclep. 76
Substitution Food Lists for the Carb-Deplete Cyclep. 76
Sample Daily Meal Plan for the Carb-Deplete Cyclep. 79
Wendy's Top-Ten Carb-Deplete Shopping List Itemsp. 81
Wendy's "Mmm Good" Favorite Recipes for the Carb-Deplete Cyclep. 86
Cycle 2: Macro-Patterning Cycle, Weeks 2-4p. 93
Rules for the Macro-Patterning Cyclep. 96
Weekly Meal Plans for the Macro-Patterning Cyclep. 98
Substitution Food Lists for the Macro-Patterning Cycle, Accelerated Fat-Loss Cycle, and Maintenance Cyclep. 99
Sample Daily Meal Plans for the Macro-Patterning Cyclep. 104
Wendy's Top-Five Macro-Patterning Shopping List Itemsp. 114
Wendy's "Mmm Good" Favorite Recipes for the Macro-Patterning Cyclep. 115
Cycle 3: Accelerated Fat-Loss Cycle, Weeks 5-6p. 125
Rules for the Accelerated Fat-Loss Cyclep. 127
Weekly Meal Plans for the Accelerated Fat-Loss Cyclep. 131
Wendy's "Mmm Good" Favorite Recipes for the Accelerated Fat-Loss Cyclep. 132
Cycle 4: Maintenance Cycle, Weeks 7-8p. 137
Rules for the Maintenance Cyclep. 140
Weekly Meal Plans for the Maintenance Cyclep. 141
Sample Daily Meal Plans for the Maintenance Cyclep. 142
Wendy's "Mmm Good" Favorite Recipes for the Maintenance Cyclep. 147
Living Forever Fit
Forever Fit: Restarting the Cyclep. 155
Never Say Diet: Always Say Lifestylep. 156
Ten Keys to Fat-Loss Successp. 158
The Future Starts Nowp. 160
Sample Meal Plans: Your Eight-Week Plannerp. 165
Eight-Week Meal Plans at a Glancep. 165
Carb-Deplete Cyclep. 167
Macro-Patterning Cyclep. 181
Accelerated Fat-Loss Cyclep. 201
Maintenance Cyclep. 220
Charting Your Success: Sample Log Sheetsp. 237
Carb-Deplete Day (A) Food Logp. 238
Baseline Day (B) Food Logp. 239
Carb-Down Day (C) Food Logp. 240
Carb-Up Day (D) Food Logp. 241
ForeverFit Eating: More of Wendy's "Mmm Good" Recipesp. 243
Breakfast Favoritesp. 244
Anytime Egg Favoritesp. 246
Salad and Side Dish Favoritesp. 251
Chicken and Fish Favoritesp. 259
Body Fat Calculatorp. 265
Metric Conversion Chartp. 267
References and Scientific Basisp. 269
More About ForeverFit Programs and Servicesp. 275
Indexp. 277
Table of Contents provided by Ingram. All Rights Reserved.

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