Crack the Fat-Loss Code »

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.

The New York Times Bestseller!

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 Code teaches 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 Code brings you the most sensible solution to permanent weight management I have seen."
—Frederick C. Hatfield, Ph.D., bestselling author of Bodybuilding: A Scientific Approach, Hardcore Bodybuilding, and Ultimate Sports Nutrition

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