Crack The Fat Loss Code (A.K.A. Fat Blocking Code) Review
By CANDICE GREY
Update: Jun 24, 2023
- Good, sound advice
- Built-in cheat days
Crack The Fat Loss Code is written by Wendy Chant, who has a bachelor’s degree in medical and nutrition science and is also a certified personal trainer.
The Crack the Fat Loss Code Diet book aims to teach participants how to use their body’s metabolism to work for them, instead of against them. By doing this, the Crack the Fat Loss Code Diet promises dramatic weight loss results in just eight short weeks. If you’re curious to find options that can potentially make your metabolism work even more efficiently for weight loss, check out this list of better alternative diets. In fact, right on the book’s cover Wendy says you will lose 25 pounds in 8 weeks, which comes out to be over 3 lbs/week. But is it what the author and the books crack up to be? Let’s find out.
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The 4 Cycles
The Crack the Fat Loss Code Diet is broken down into four cycles, which all combine to make a macro-patterning that helps participants achieve the purported weight loss results. The four cycles are as follows:
- The first cycle is for one week and is made up of a diet rich in almost all proteins.
- The second cycle is a carb-up, carb-down type of diet, which lasts for weeks two through four.
- The third cycle is for weeks five and six and is the accelerated fat loss diet.
- The fourth cycle is for weeks seven and eight and teaches participants how to incorporate carbohydrates into their diets again on a more permanent basis.
|#1. Carb-Deplete Cycle||Eat protein rich foods.||Week 1|
|#2. Macro-Patterning Cycle||Eat a carb depleted diet.||Week 2 to 4|
|#3. Accelerated Fat-Loss Cycle||Break the plateau.||Week 5 to 6|
|#4. Maintenance Cycle||Incorporate carbs.||Week 7 to 8|
No matter what cycle is being done, there are four to six mini-meals that are consumed each day. Cheat days are also built into the Crack the Fat Loss Code Diet so participants can stay on track easier.back to menu ↑
Program In A Nutshell
The human body was made to keep working even when it was hungry and to store any extra energy as fat. This is why it’s so hard to get rid of extra weight. But Chant says it is possible to trick your metabolism into making your body burn fat.
She says that all you have to do is cut back on carbs and switch up how much you eat every day. Chant says that people who follow her strict plan will lose up to 25 pounds in eight weeks.
This four-phase diet starts with a week of low-carb living, called the Carb-Deplete Cycle. Dieters follow a strict plan for the first seven days, which means no fruits, starchy vegetables, or foods made with grains.
Next, dieters switch to the Macro-Patterning Cycle, which is another strict eating plan that changes the number of carbs allowed per day. This is supposed to trick the body into burning more fat.
The plan is completed by the Accelerated Fat-Loss Cycle, which dieters use when their weight stops going down, and the Maintenance Cycle, which they use for the rest of their lives.
The Carb-Deplete Cycle follows certain rules. Some are easy: write down what you eat, eat every three to four hours, and don’t eat more than your fist can hold. Some are stricter: don’t eat fruits or fruit juices, don’t drink alcohol, watch out for hidden carbs in condiments and sauces, and only eat foods on the list.
Oh, and make sure to eat one serving of broccoli every day to keep from getting constipated, which can happen when you eat a lot of protein.back to menu ↑
- Eggs and egg whites
- Protein shake
- Cottage cheese
- Fresh fish
- Lean beef
- Canned tuna
- Turkey and chicken breast
- Flaxseed oil
- Olive oil
Everything else!back to menu ↑
Do Dieters Lose Weight?
Like many other high protein, low carbohydrate diets, the Crack the Fat Loss Code Diet will likely have participants losing weight, at least in the short term. However, long-term success will be questionable, especially since this diet allows for carbohydrates to come back into the daily diet.
Those who do have long-term weight loss success on the Crack the Fat Loss Code Diet will have to stay away from carbohydrates for most of the time, which is also questionable when it comes to health and safety.back to menu ↑
Is It Easy to Follow?
Because the Crack the Fat Loss Code Diet is one that totally restricts carbohydrates at first, and then to a large degree throughout the program, it will not be an easy diet to follow. Cravings for carbohydrates will most likely occur on a daily basis, and though a cheat day is given, it might not be enough.
If too much cheating occurs then the Crack the Fat Loss Code Diet would be rendered useless and no weight loss would occur. In fact, additional weight gain would be a distinct possibility with too many “off days.”
In addition, the Crack the Fat Loss Code Diet recommends a good deal of exercise. The problem is, that without a lot of carbohydrates in the daily diet, many will struggle for the strength and stamina needed for more intense workouts.back to menu ↑
Monica Auslander Moreno, a registered dietician in Miami, Florida, says that the main idea behind Chant’s diet is a good one. She says that our bodies are made to save and store energy, which can lead to obesity in the way we eat today.
She laughs and says, “We are cavemen.” “Our bodies haven’t changed that much in the last 10,000 years, and neither has our DNA. But our environment has changed, and we are very good at storing all those extra calories to use later.”
Chant’s diet plan has five main parts: eat to protect your muscles, keep your blood sugar level, create an energy deficit, make heat, and change the way your liver and muscles store glycogen. This is called “micro patterning.”
Moreno says the idea is that by micro-patterning glycogen stores, you work to use up all the glycogen in your muscles and force your body to use its fat stores. She says that there is some scientific proof that this works, but not enough to say that it is a proven diet theory. If you’re looking for diets backed by more substantial scientific evidence, take a look at this comprehensive list of alternatives.
Moreno says the diet is for people who have already made up their minds to lose weight and eat healthier. She says that the diet is too hard for someone just starting out. As part of the fat-loss code, each day and type of food is labeled with a letter. It takes a lot of back and forth through the book to figure it all out.
Still, she says, people will lose weight, and even if they want to lose 25 pounds in eight weeks, they can do it on this strict plan because they are eating a lot less than usual.back to menu ↑
What Dieters Say?
Sylvia says: “When I first read the book, I saw right away that there were some problems. The text is poorly written and edited. The first week of “carb deplete” was easy to understand, but after that, things got a little confusing. Chant recommends three types of days: baseline, carb-down, and carb-up (with additional “cheat” days added in later).
The book tells readers to alternate between “baseline” days and “carb-down” days, with the occasional “carb-up” day thrown in to help speed up the metabolism. This may sound like a simple idea, but the book doesn’t explain it in a simple way at all. Rules about what to eat and what not to eat are all over the place and not in one place.
Sample menus include foods that don’t appear on any of the approved substitution lists. Some foods, like milk and yogurt, don’t seem to fit anywhere in the program. If you decide to keep going after the first week, you’ll need scratch paper and a calculator to figure out what’s going on.
Is this program going to work? So far, it’s been a week, and I’ve lost 10 pounds. But according to my fancy scale, none of that weight loss was fat. In fact, my fat percentage went up by a point or two over the past week. Almost certainly, it was just water weight. Which is fine, I guess, but for a book that says it will help you lose weight, it’s not very encouraging.
Also, I can’t stand how bad the recipes are. It wouldn’t be so bad if I could make my own recipes while still following the rules of the program, but Chant doesn’t give her readers the information they need to do that well. Nope, you’ll be eating grilled meat, limited carbs, no milk, and a cup of broccoli every day for the rest of your life. I honestly don’t know if I’d rather be ForeverFat or not.”back to menu ↑
The Crack the Fat Loss Code Diet book retails for around $25, but keep in mind that a lot of the food that will need to be purchased will be some of the most expensive in the store. In addition, the diet is not one that really gives much of anything new and is similar to several other popular low-carbohydrate diets already on the market today.
Combine that with the fact that exercise is recommended, but not necessarily safe, and the Crack the Fat Loss Code Diet is one that might not be worth investing in. Before making a decision, you might want to explore better alternatives that could provide more effective and sustainable results.
- Good, sound advice
- Built-in cheat days
- Extremely strict
- Extremely regimented
- Not very vegetarian-friendly