Review: Crack the Fat-Loss Code: Boost Metabolism and Lose Body Fat with Macro-Patterning

Wendy Chant, author of Crack the Fat-Loss Code (McGraw-Hill, 2008), states that in just eight short weeks, those who follow her program can:

According to Chant, most dieters experience a weight loss plateau because of the body adapting to energy deficits created by a diet restricting calories. Once the body perceives a decrease in calories, it adapts and tries to hold on to fat. This is when most dieters will experience a stall in their weight loss efforts. Chant suggests by "tricking" the body and breaking the adaptive response, dieters can easily break a weight loss plateau, lose unwanted fat and keep it off for life. Chant's method of tricking the body is macro-patterning.

What is Macro-Patterning?

Macro-patterning is regulating and alternating the intake of protein, fat, and carbohydrates and is used to manipulate glycogen levels in muscle and the liver. Chant states this manipulation of glycogen tricks the body into losing fat because it doesn't have the chance to adapt to the way a dieter is eating. Chant suggests performing this type of glycogen manipulation by restricting carbs.

How does the Crack the Fat-Loss Code Program Work?

The Crack the Fat-Loss Code program includes completing four cycles in an eight-week timeframe. The cycles include:

Cycle 1: The Carb Deplete Cycle lasts one week and consists of restricting carbs to 20 grams or less per day. Chant maintains this depletes glycogen and stops the body's dependence on sugar. After 72 hours, the body is depleted of glycogen and uses fat for energy instead of glycogen.

Cycle 2: Weeks two through four is the Macro-Patterning Cycle and includes baseline days, carb-down days, and carb-up days. Carb-up days include what Chant calls Free Passes which dieters can use to eat any food they wish.

Cycle 3: Weeks five and six are considered the Accelerated Fat-Loss Cycle. This cycle is the same as the macro-patterning cycle days.

Cycle 4: Weeks seven and eight are the Maintenance Cycle. Dieters have baseline days, cheat days and high-carb days during this time.

Throughout every cycle, Chant suggests eating mini-meals, which has been shown to have many benefits including boosting metabolism and aiding weight loss.

The book is very informative as far as how the body uses proteins, carbs, and fats, the adaptive response and why it occurs, the importance of building and maintaining muscle, and why dieters often experience a plateau. Chant lists scientific studies at the back of the book to support her position that macro-patterning works to reduce body fat, and includes plenty of recipes, meal plans, and weight loss success stories.

While Chant maintains this program is not a diet, the program does resemble other diets on the market because those following the program will have to restrict or eliminate certain food groups (even if only for a week at a time), count carbohydrates, choose foods from a type of exchange plan, and also exercise portion control.

Conclusion

Whether Crack the Fat-Loss Code is truly a diet book or not, it is unique in that the book addresses weight loss plateaus and how to break through them, which most diet programs do not. Also, Chant provides useful information and a plan to follow for those who seek a structured method to lose weight.

Author Information

Wendy Chant is a certified Master Personal Trainer (MPT) and Specialist in Performance Nutrition (SPN), holds a bachelor of science in medical sciences and nutrition science, is a former marathon runner and champion bodybuilder, and is the owner of ForeverFit® training center.

Oct 13, 2008 7:43 PM

Guest :

I've successfully followed Wendy's "Crack the Fat-Loss Code" and was very surprised at how much weight I loss and KEPT OFF!! And I'm one of the world's worst critics when it comes to diets, (or lifestyle eating plans). Anyway, it was a good thing she indicated that the 1st week is the hardest, because it WAS a challenge, and it helped me to "stick it out". When I was on the 2nd week, I felt like I was binging-eating! If you really need to lose weight, say, for health reasons, I would highly recommend this book! You do need to spend some time preparing ahead of time for your meals, shopping for things in advance, etc. I was even skeptical when the scales consistently told me I was losing weight. I thought it was just water loss. I ended up losing 15 pounds in 3 weeks! And I only gained back 3 pounds the following week when I had to stop following the plan for 2 weeks (when on a trip and helped a brother move). But now my daughter and I are doing the diet together, and I'm looking forward to more success again!!! I haven't found a better diet than this. It made a lot of sense to me when I read the book the first time. I'm a sugaraholic and chocaholic and have been weak at discipline in these areas. The higher intake of protein curbs those cravings. Good luck to those of you who give this a try. I'm looking forward to your reviews!!!

Oct 26, 2008 10:58 AM

Guest :

I've been on this plan for 6 weeks and have lost 18 pounds. I've found this plan to be very do-able and have not felt deprived at all. She does teach the importance of portion control, and yet on carb-up days I still feel like I'm overeating. Yet the weight continues to come off averaging 2 pounds a week. I feel good, and the weight seems to be coming off in specific areas... like my stomach, theighs and upper arms. You must give it a try if you're skeptical. I'm very positive about it and look forward to several more weeks.

Nov 13, 2008 12:38 PM

Guest :

My husband and I have been doing this diet for just 3 weeks now and finding great success. Don't get me wrong, it's not a magic bullet, but you will steadily lose INCHES if you do it as she says to. What we love about it is that it's so easy to follow. It's strict enough to give you read guidelines on the types of foods to eat and when, but not so strict that you've blown it if you make a slip. Plus, you may have to wait a little while to have the 'old foods' like french fries, but you don't wait long with plenty of 'carb up' days. You'll find that you care less than you thought possible about them, though. Cravings disappear and you gain control over your obsession with food. When you do eat those old foods, it feels 'heavier' and less satisfying.

I've tried a LOT of plans, and have had some minor success here and there. However, this is the first plan that I simply don't mind doing, so perhaps for the first time I will reach my goal because I can do this as long as is necessary without feeling deprived. My 16 year old has even started it and she's never dieted before. She's a very picky eater but is not doing very well so far.

Dec 29, 2008 8:35 PM

Guest :

I bought her book, nine weeks ago, after reading an article in an magazine about the Fat-Loss Code. When I started the diet I weighted 194. The fourth day of the diet was the most difficult, almost unbearable, but I made it through that day and the first week. I had to keep the book near for reference, because the next 3 weeks took some time to become familar with the daily food plan. With this diet I have stayed on course for 8 weeks, with each week being easier. And the biggest bonus is after 8 weeks I weight in at 172.

Feb 6, 2009 12:42 AM

Guest :

I've only been on the program for one week and to my surprise I've lost 11 pounds. My husband is on his 2nd week and he's lost about 14.It takes a little organization and preparation, but well worth it. I was the biggest dessert and junk food eater and consumed way too much sugar. The first day was hard for me because I had a severe headache because I' was accustomed to consuming a lot of carbs and sugar. The second day I was a little tired. By the 4th day I felt energized. It's only been one week for me, but if I can do it....anyone can!