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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 3 of 3, 58 total comments)



I am starting my third cycle. I did two last year and lost 25 the first round and 28 the second. For a total of 53 pounds. Don't cheat and you'll do great. I am doing it one last time to lose the last 15-20 and have lost 10 in the carb deplete this past week.

posted Mar 14th, 2009 10:04 am



I'm going into week 5 and I'm down 20 lbs. I've finally broken a weight threashold that I've been unable to get past with any other diet I've tried in the last 10 years. I was about to give up. This really works- has given me a lot of extra energy, so my workouts are better than ever. It's a great cycle!

posted Feb 16th, 2009 9:10 pm


I'm starting with day 1 tomorow. Have enjoyed reading others comments. Have high hopes for my sucess. Will let you know!

posted Feb 16th, 2009 9:09 pm




posted Jan 21st, 2009 11:07 am



i can't believe how good i feel i've lost 5 lbs the first week i am almost finished my 2nd week and i don't feel deprived am looking foward to the rest of the weeks i'll keep you posted

posted Nov 9th, 2008 1:38 pm



The book caught my eye while I was at the library. I picked it up and read it in one sitting. Everything made sense and sounded easy to follow. I began to apply the sound principles. I have lost weight, inches and body fat. I plan to continue. This is fun and safe. I have a doctor's appointment in two weeks. I can't wait to hear what he has to say.

posted Oct 30th, 2008 3:58 pm

Dorinda Charles


My first week I have lost 6 pounds. It has been great for me. I have an entire person to lose that I have been carrying around for to long. This is only the beginning and I feel very positive about the plan. I am 59 and hope to be 150 pounds lighter at 60 in Sep 2009

posted Oct 23rd, 2008 7:13 am



Been on the diet for 8 days, lost 7 pounds and already my jeans fit great! This is a lifestyle change; one that you can get with and STAY with! I highly recommend this!

posted Oct 22nd, 2008 3:10 pm

Lookin' Better Now!


I lost 8 lbs in the 1st week and I wasn't EVER hungry! I'm looking forward to reaching my final goal within the 8 week period. This is the ONLY eating plan I have ever taken seriously because it makes PERFECT sense. Read the book and you decide...It's the best $17 I have ever spent on a diet! If nothing else, you will learn a thing or two about nutrition and how your body utilizes food. ;o)

posted Oct 22nd, 2008 2:03 am

Feel Better Now


Lost 8 lbs in 1st week and I wasn't EVER hungry! You decide...

posted Oct 22nd, 2008 1:54 am



I am amazed that this is the only plan that has triggered my metabolism and actually showed me I could lose weight while not totally depriving myself. I've only been in Week 1 for 3 days and have already lost 6 pounds. Nothing has ever worked this well! Since I love to cook (and eat!) many different cuisines, I am really excited about developing and adapting a healthy, tasty variety of recipes to fit baseline and carb-up day requirements, especially my favorite smoky black bean soup recipe! I love this new way of eating. It's so smart!!!!! I look forward to losing the 55 pounds (or more) before my daughter's wedding in 2010. One week and many prayers at a time!

posted Oct 16th, 2008 6:03 am



One of the smartest books I've ever read. I actually felt educated instead of just duped into another fad. Have lost 10 pounds this month and feel confident I'm on my way to my goal.

posted Oct 5th, 2008 11:35 am



posted Sep 18th, 2008 2:49 pm


I started the plan July 2007 and have lost 56 pounds. I met my goal after 8 mths and have kept the weight off with no problem at all. This is not a diet for me, it's a lifestyle. Wendy and this plan changed my life forever. I'm 49 and thought I'd never lose the weight especially after I had back surgery in 2001. I've not only lost the weight but also 23% body fat! I haven't been at this weight since high school! This is an incredible plan...it's part of my life now and for that reason I have no concerns that I'll ever gain that weight back!! I'm forever grateful to Wendy and this awesome plan!!

posted Sep 8th, 2008 7:01 pm


This book and plan has changed my life forever. I started in January and I have lost over 65 pounds so far! THe plan is great as you can eat all of your own lifkes and not have preprared food sent to you. I shop at my grocery store and fix what I like. THis is the best plan ever.

posted Aug 24th, 2008 8:31 pm


I started last June and have lost 75 lbs so far. I'm on medication that dearly likes to hold onto fat and I'm 49 years old but it's still working for me. I've been able to follow the plan even when eating out. What I like the best is that if I do crave something, there's 2 days a week that I can have it so I don't feel deprived at all. I've lost weight even during the holidays and on a 15 night cruise. I have NEVER stuck to anything this long and plan to keep going for the other 40 lbs. I have been obese since I was 3 years old and am now wearing the size that I wore at age 13.

posted Aug 21st, 2008 4:14 pm


It has worked for me. I've lost 14 pounds in 4 weeks and it's still working. Takes lots of shopping and preparation, but you'll lose. I'm 54 and it's hard to lose when you get older. This is the first diet that has really worked for me in a while.

posted Aug 19th, 2008 9:06 am


It is a really good diet especially if you were craving sweets like me. After the first week my craving subsided. The food is good and you do feel full. Difficult for eating out though. But a good diet and have lost 10 lbs on it with 10 more to go, very balanced eating. Will continue. Seems difficult at first but easy.

posted Aug 14th, 2008 10:04 am


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