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Crack the Fat Loss Code

Crack the Fat Loss Code

Learn how to use your metabolism to your health's advantage.

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Sneaking up on your body’s metabolism and learning how to work with it, not against it, is the theme in Crack the Fat-Loss Code, a weight-loss guide written by Wendy Chant, MPT, SPN, who is also a certified personal trainer, body-builder and a specialist in performance nutrition.

Crack the Fat-Loss Code promises you that in just eight short weeks, you'll be able to accomplish three important steps that will help you lose weight and keep it off for good: First the book teaches you to reprogram your body so that you are burning fat and keeping it off. Next, you’ll learn how to feel healthy, not hungry, by eating certain foods that keep you satisfied. Finally, you’ll be able to conquer the diet plateau once and for all.

The plan behind Crack the Fat-Loss Code rests on the theory that our bodies are prepared for starvation mode: we are programmed to hold onto calories and store them as fat out of the body’s fear that food will be scarce. If only our cavemen ancestors had the unlimited access we currently have for copious amounts of food, we wouldn’t be in the diet and weight gain cycle that so many of us dizzyingly circle in and out of.

Crack the Fat-Loss Code teaches you an eating plan, called "macro-patterning." It is a simple routine of alternating carb-up, carb-down, and baseline days. Built upon exercise science research which has proven that it takes three days (72 hours) to eliminate glycogen stores in the muscles, Crack the Fat-Loss Code helps you lose fat by putting you on a very low carbohydrate eating regimen for the first seven days of the program. During this phase, the body reaches into the glycogen stores (where fat is stored) and uses that for energy. This phase is followed by three other cycles where carbohydrates are gradually added back into your body so that your body won’t kick into starvation mode.

There are even built-in cheat days, so you can enjoy the foods you love without feeling the diet deprivation that inevitably leads us to gorging on enough carbs and grease to feed a small army. There are also no foods that are totally off limits once you work through the first few cycles of the program.

Do You Know the Best Diets of 2020?

  • Crack the Fat-Loss Code can help you lose weight
  • Author is expert in nutrition and fitness
  • Food plan is flexible
  • Teaches you the science behind how our bodies store and use energy
  • Crack the Fat-Loss Code contains important health information
  • No calorie counting
  • Crack the Fat-Loss Code may be difficult to follow for more than the recommended 8 weeks
  • Diet plan is not very vegetarian-friendly
  • Restricts carbs

Crack the Fat-Loss Code’s macro-patterning is divided into four cycles, each with their own food requirements and their own objective to getting you to look and feel your best. Each of the cycles has you eating between 4-6 mini-meals during the day so that you don’t slow down your metabolic rate and thyroid function. Each meal will contain a protein source.

The four cycles accomplish five key factors: protect and support muscle, level blood sugar, create an energy deficit, produce heat and manipulate energy stores.

During the first week of Crack the Fat-Loss Code, you will follow the Carb-Deplete Cycle. During this phase, carbohydrate consumption is kept to just 20 grams. You’ll be eating protein and fat at each meal and certain carb-friendly veggies like leafy greens, cucumbers and broccoli. A weekly meal plan is laid out for you making it easy to decipher what and how much needs to be eaten at each meal.

During weeks two through four, you’ll be following the macro-pattern in which you’ll toggle between carb-up, carb-down and baseline days.

During weeks five and six, you’ll be in the accelerated fat-loss cycle which also comes equipped with recipes and weekly meal plans. Weeks seven and eight are the maintenance cycle in which you teach yourself and your body how to incorporate carbohydrates back into your lifestyle and readjust the pattern again.

On Cheat Days, you are only allowed to eat one cheat meal and eat it until satisfaction, not to the point of stuffing yourself. Recipes are also given for many of the foods listed on the recommended weekly meal plan.


Being able to Crack the Fat-Loss Code also depends on exercise so that you’re producing heat in your body, creating an energy deficit and allowing your body to tap into those fat reserves and start using them as energy.

Chant recommends participating in regular cardiovascular and resistance training, but only after Cycle One or the Carb-Deplete cycle. There are no specific recommendations for how much or how often to exercise.


Crack the Fat-Loss Code tries to put a halt to the emotion behind eating and instead help you to realize that your body only needs food for one thing: to survive.  In regarding food as nothing more than fuel for our bodies to function, then the feelings around food start to dissipate and the process of losing weight becomes logical rather than a battle of our will power. It is not a calorie-counting guide. In fact, calories aren’t included in any of the recipes given or daily eating guidelines. This book looks at the science behind what our bodies do to energy and how to manipulate its long-held process that hold onto fat and energy stores.

If you’re someone who has hit a diet plateau or if you need to follow a diet plan where what you eat, when you eat and how you exercise is clearly spelled out for you, then Crack the Fat-Loss Code might be just the diet plan you need to meet your weight loss goals.

Common MisspellingsCommon Misspellings

Crack the Fat Code, Crack the Weight-Loss Code, Crak the Fat-Loss Code, Crack the Fat Loss Code, Crack the Fat Lose Code, Cracking the Fat Code

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(Page 2 of 3, 58 total comments)


After reading all the positive comments I am so excited about starting this plan. I have struggled with my weight since I had my children and am looking forward to doing something positive to change my life.

posted Nov 10th, 2009 5:23 pm


i start the program tomorrow. have already gotten my lunch ready for the next 4 days. i work 60 miles from home and have put on over 40 pounds in the last 2 years. lost 23 last year and put that back on plus another 24 pounds since last october. i am hoping that this will be the one plan that works for me. i am now looking forward to the carb up days! nice that we don't have to give up cake and frosting!

posted Nov 1st, 2009 10:19 pm



I'm on the 5th day of the carb-deplete cycle. I've lost 4 out of 20 lbs so far (not bad!). For me, it's been rough. Day 3 was really hard, lots of cravings and a headache. Today I'm still dealing with a headache, so weakness and just an overall feeling of "yuck". But let me say...your symptoms this week are a direct result of how addicted your body was to carbs. You're essentially in detox! My advice to anyone just starting: The first week may not be fun, but it's only a week! Don't cheat, do it right! Your body will thank you for it!

posted Oct 30th, 2009 4:18 pm



I'm starting week 3 and have lost 10 lbs so far. In the book it says that the body gets used to the status quo quickly so increasing the amount of exercise is key.

posted Oct 25th, 2009 12:12 pm


hi everybody,

i think that this diet is great! i have lost 8 pounds in 4 days and am hoping to continue with lossing the wait. i don't find my self hungry at all with eating healthy snacks every three hours! i also have more energy. i also work out 4-5 days a week but only for 30 min.

posted Oct 23rd, 2009 3:03 pm


How about milk? Can we have it?

posted Oct 20th, 2009 8:45 pm

Wendy S.

I've just ordered the book and, after reading your comments, I'm even more excited! I have about 75lbs. to loose and can't wait to get started. Any helpful hints you'd like to pass along will be greatly appreciated! Thanks

posted Oct 7th, 2009 8:33 pm



This diet is going great. On my 2nd week and I'm down almost 9lbs. It hasn't been terribly hard, but my concern is if I do have a slip up, where do I start from? Which cycle day should I start with if I happen to mess up?

posted Sep 20th, 2009 9:52 pm



I have lost 7 pounds in one week using this plan! Week One is the Carb Deplete Week, and while it wasn't always easy to stick to, I was never hungry. It takes awhile for the cravings to go away, but once they do, you've never felt better!

posted Sep 14th, 2009 1:29 pm


I am on Day 4 of the diet, and have lost 4.4 pounds already. It's true that you're not actually hungry during Week One, but you do feel like crap most of the time. I had a headache for 2 days. But things are getting better today. And losing 4 pounds in 4 days is a powerful motivator to stick with the program through the end of the week. Next week should be better.

posted Sep 10th, 2009 1:16 pm


Today is my first day of the diet. The first week seems simple enough. It's basically no carbs and I've done that before. I think I can hold out a week. I am very excited about this diet, I hope this is the one I've been looking for. I need to lose about 80 lbs., so here goes nothing!

posted Sep 7th, 2009 12:17 pm



I am a lacto-ovo vegetarian who runs 20 miles per week. I wanted to try this eating plan to try to incorporate more protein into my diet and see if I would feel more energized. During the carb deplete cycle, I found it very difficult to complete my weekly running regimen - I barely had the energy to complete my runs. It wasn't feasible for me to give up my exercise routine for a week while on cycle one of the plan. I also found that I wasn't able to sleep more than 3-4 hours per night - not sure why. I think there's some good aspects to it, so I'll continue to try to incorporate the basics of the plan in my lifestyle.

posted Aug 21st, 2009 10:43 am


I am now in the middle of my 5th week and have lost 16 lbs. I have alot of energy and feel great. I just ordered the second book. This has been the only thing that has ever worked for me. Everything is all spelled out so easily. :)

posted Jul 22nd, 2009 6:30 pm

Jeanne Bachus

I have just completed the first week and I have not lost any weight at all. I am not overweight, but I am in my early 50s and developed a lot of belly fat that I have not been able to lose with other diets and exercise. Is this common for women my age? Can I expect results the second week?

posted Jul 22nd, 2009 9:04 am



Well,a little update...I am so impressed with this program that my teenage daughter is joining me on this journey! She has lost 10 lbs in two weeks and I have lost 12 lbs in 3 weeks! We both feel alot healthier. This plan is wonderful.

posted Jul 12th, 2009 9:43 pm



I borrowed this book from the library last Friday and cant put it down. As someof you others have said,it educates us. I feel like I understand how my body works a bit better. I started yesterday and already dont feel AS bloated as usual. I am genuinely excited and feel that this is realistic.

posted Jun 23rd, 2009 10:45 am



I started the program last July. I had 30 lbs to lose. I lost 9 pounds the first week and continuted steadily until after week 12 - I found I had lost 32 pounds. I have had an easy time maintaining until just recently. I am gaining and losing the same six pounds now over and over instead of gliding easily. Any ideas? Thanks!

posted Jun 8th, 2009 12:52 pm



I just started this iam on my second day and i found out i lost 2.5 pounds in 24 hours! how awsome is that? lol It got me all excited and more eager to keep on going and not cheating. Although I do get hungry a whole lot.........maybe its because iam so use to eating alot but iam not giving up!!!

posted May 21st, 2009 9:48 pm



I lost 10pds the first two weeks and now i am at the end of the3rd week and lost nothing:( the only thing i did different is i had coffe with splenda and light cream which only has 3 carbs and 2 grams of fat, and i exercise everyday, why am i not losing any more weight!!! I still need to lose about 20 more!! Has this happened to anyone?

posted May 8th, 2009 9:15 am

Slim Sue


Wendy, You must not have followed the diet exactly. Maybe you didn't eat at least four times a day or ate the wrong foods or ate too much. I have lost 9 pounds in 11 days and feel great.

posted Apr 22nd, 2009 8:47 pm


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