3 Fat Chicks on a Diet Weight Loss Community - CRACK/CONQUER THE FAT LOSS CODE: December 14, 2009

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CRACK/CONQUER THE FAT LOSS CODE: December 14, 2009

:welcome:

to

"Crack the Fat Loss Code" and
"Conquer the Fat Loss Code"
Support and Information Weekly Thread
December 14, 2009

This thread is for 3FC Members to come a share how they are doing on Wendy Chant's two programs. Each Thread will start on a Monday and last for just one week.

Crack the Fat Loss Code is Wendy Chant's FIRST book - I recommend that you START with that book first. It will cover the basics of her program to a "T".

Then when you have gone through it, if you want you can get the second book - Conquer the Fat Loss Code. It doesn't cover the basics as well as her first book, this is why I recommend "Crack" first! ;)

Here is some information that I found on Diets in Review.com about the program...

Quote:

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 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.

PRO's:

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

CON's:

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

DIET AND NUTRITION:

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.

EXERCISE:

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.

CONCLUSION:

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.

Soooooooooo....let's get this thread
CRACK'n so that we can CONQUER
the buldge!

See ya Lighter! :broc:

Kim :comp:
(aka: PrairieChick)

yayyy...great info! thanks! I cant wait to get my book I ordered so I can get started! :)

BTW.....you are from Cheyenne? how cool is that! I've always wanted to go to Wyoming and Montana. I bet its beautiful there!

Quote:

Originally Posted by LeslieLou (Post 3045637)

:welcome3: LeslieLue! :broc:

Glad the info could be of a help for ya! Hope to FILL this thread with all sorts of helpful information and experiences from 3FC Members who are on one of the plans!

Yep - I live east of Cheyenne in the rural part of the county. Just love the peace and quiet of the country life. ;) If you ever get through our wonderful state of Wyoming - you will have to let me know! It'd be a HOOT to meet ya! :D

When you get your book, read it from the beginning - don't skip right to the plan - it is VERY important for you to be able to sustain Week One - Deplete, that you understand the mechanics of what is happening to your metabolism during that time, OK? :high:

Have a GREAT day and I look forward to you starting the program and what ya have to say - you will be AMAZED :yikes: at how you feel and the energy you will get around days 3 - 4 - I'm here to tell ya - it is WORTH all the effort! :hyper:

See ya Lighter! :broc:
Kim :comp:

I have moved this comment from broccoligirl (JoAnne) so that you may all :book2: about her FANTASTIC plans and learn a little about her story -

Quote:

Originally Posted by broccoligirl (Post 3045679)

Kim,

Thank you so much for starting a forum for us "Wendy Warriors." I have been involved with this program even before Wendy Chant wrote the books. I was part of the beginning.

I was totally successful on the program and maintained a 60lb. weight loss for more than 5 yrs. Then, I moved, lost my support system, changed jobs, became the primary care-giver for my terminally ill mother (who eventually passed, God bless her), and got dumped by my significant other all within 15 months. Need I tell you that as a recovering "stress eater", I reverted to old, bad eating habits?

Then 2 significant injuries kept me out of the gym for 9 months.

But, YOU CAN'T KEEP A GOOD WOMAN DOWN FOREVER!!!!

I am back to eating healthfully and clean.

When I return from Xmas vacation with my family, I will be in full-force back to Carb Deplete.

Thanks for starting this. And remember to eat your broccoli every day.
We will be GREAT!

Broccoligirl
a/k/a JoAnne

:woohoo: Can't wait for the NEW YEAR! Just around the corner! ;)

See ya Lighter! :broc:
Kim :comp:

I just read something so sad....Wendy Chant died of colon cancer last month :(

Quote:

Originally Posted by LeslieLou (Post 3045933)

I just read something so sad....Wendy Chant died of colon cancer last month :(

Yes she did. She gave it a really good fight, but couldn't go on any longer. I truly do believe she was an amazing person, who really did care about people and mostly about people and their struggles. She was an amazing woman.

So, Kim, you are going to do a new thread each week? That's great, that keeps it from being so congested!:dizzy:

I love the emoticons on this site! Dancing carrots and broccoli! Reminds us to get our exercise in every day, doesn't it?:carrot: :broc:

Kim, I don't remember, are you following Crack or Conquer?

Wendy Lynn Chant: She fought illness to teach fitness

Quote:

Originally Posted by LeslieLou (Post 3045933)

I just read something so sad....Wendy Chant died of colon cancer last month :(

Yes, November 19, 2009, it is VERY sad LeslieLue - but DON'T let the news get in your way of a HEALTHY life style change...

Here is Wendy's Obituary I found on Orlando Sentinel.com...

Quote:

Wendy Chant did everything a person should to live a long, healthy life. She exercised regularly. She watched what she ate. She kept her weight down.

She helped others do the same as a personal trainer, the owner of the Forever Fit business in Altamonte Springs and the author of two health-and-fitness books: Crack the Fat Loss Code and Conquer the Fat Loss Code.

And then she died young. Chant, 44, succumbed to colon cancer on Thursday.

Her last lesson to her family, friends and clients wasn't that you diet and exercise so that you can live longer. It's so you can enjoy the life you have for as long as you live.

"I think in the end, it was about living your life well," said Sandy Ambrose, her friend.

Food is fuel, she preached — but it's also fun. Chant would stick to her nutritional regimen, but not to the exclusion of the occasional Steak 'n Shakechocolate-and-vanilla milkshake.

Chant was first diagnosed with lymphoma, which went into remission, Ambrose said. About four years ago, Chant learned she had colon cancer.

To Chant, the cancer that claimed her life wasn't some unjust punishment, a cruel irony, a final repudiation of her dedication to living a healthy lifestyle. She had strength in her body, but no bitterness in her bones.

"We never heard her say 'Why me?' " said Ambrose, 50. "She dealt with it by getting up every day and fighting through it."

Focused, disciplined and competitive, Chant looked upon her cancer as a challenge, not a curse. In everything she did, it was with the intent to win.

Chant was that way as a girl growing up in Woodbury, NJ., and remained that way her whole life, said her mother Doris Wilson, of Dandridge, TN.

"She was a very passionate, strong-willed girl," her mother said.

A cross country runner in high school, Chant became a marathon runner as an adult. A personal trainer, she got into competitive body building. Body building taught her about nutrition and weight loss. That lead to her first book on weight loss. The second book was completed while she was sick from the chemotherapy, said Ina Williams, 67, a long-time friend.

Besides her work, Chant loved her miniature pinscher Rusty, her yellow 2006 Corvette and the occasional bottle of Kendall Jackson red wine, said Scott Tate, her fiance.

"She had a good heart," said Tate, 40, of Lake Mary. "She inspired a lot of people."

Even after she became ill, Chant continued to coach, teach and encourage her clients and those around her to keep exercising, eat right and lose weight. Until near the end, she taught her fitness classes on-line.

In her last days, Wendy Chant rewarded herself for all those years of discipline and denial. She treated herself to one of the forbidden foods: a bowl of Honey Nut Cheerios.

Wendy Lynn Chant, of Lake Mary, is survived by her daughter, Valerie Chant, of Altamonte Springs; step-mother Virginia Voss, of Parrish, Fl.; brothers Jeffrey and Derek Wilson, of Little Egg Harbor, NJ, Thomas Eisele, of Tampa; and Charles Eisele, of Atco, NJ, sisters Kelly White, of Beckley, W.VA., Crystal Casey, of Dandridge, TN, and Gail Campbell, of Atco, NJ.

American Heritage Cremation Society is handling arrangements.

Author ~ Jeff Kunerth, writer for the Orlando Sentinel.

Copyright © 2009, Orlando Sentinel

Here is her Autobiography - found on Amazon.com...

Quote:

Wendy Chant's impressive credentials surpass the already rigorous standards required in the competitive and demanding field of nutrition sciences. She is a Certified Master Personal Trainer (MPT) and Specialist in Performance Nutrition (SPN), with a Bachelor of Science degree in Medical Sciences and Nutrition Science.

Beginning her career as a personal trainer with Bally's Total Fitness, Wendy quickly achieved a national ranking as one of the top-ten in personal training. Her commitment to helping others achieve their goals inspired the opening of her own training studio, Forever Fit', in 1998.

As a Specialist in Performance Nutrition (SPN), Wendy was one of the first in her field to truly embrace the philosophy of food coaching. Food coaching is tailored to a client's particular goals, with the aim of making them feel fantastic on all levels ' health, vitality, moods and weight as well as confidence in their food choices and body image. By analyzing her client's diets and providing them with education and alternatives, she has since become a sought-after food coach, not just locally but nationally. In fact, her coaching has been so successful Wendy has her own line of supplements to help clients take matters into their own hands.

A former marathon runner and champion bodybuilder who competed on the national level, Wendy has since focused all of her attention on spreading the ForeverFit' message. From her corporate offices in Central Florida she divides her busy schedule between running her individual NUTRITION Boot Camp' classes and nurturing a full speaking schedule, holding seminars and workshops for the likes of FedEx, AT&T and Disney.

http://i286.photobucket.com/albums/l...WendyChant.jpg

Wendy Chant was a truly AMAZING person - we need to show the world that her program DOES work! :hungry:

See ya Lighter! :broc:
Kim :comp:

Quote:

Originally Posted by JackieV (Post 3045979)

I guess I was posting the comment about Wendy when you left your comment! :dizzy:

I am just completing the FIRST week of Crack - I will be starting the second week tomorrow and will be weighing in too! :o

It would be REALLY nice to still have Wendy with us - but I'm sure she has left behind all the information we need to do this program. :carrot: :broc:

I'm SO EXCITED to see how everyone does!

:grouphug: Together we will get'r done! :grouphug:

See ya Lighter! :broc:
Kim :comp:

Yes...I have been reading about her....what a shame to die so young. I am curious about the carb days....what exactly do you eat? I avoid breads and cereals because I believe I have a gluten intolerance. Does it specify what carbs you are to eat on those days? I really cant wait to get the book so I can learn more about this. Thanks, Leslie

Quote:

Originally Posted by LeslieLou (Post 3046151)

Hi! :wave:

The "Deplete" day consist of eating 4-6 meals for the day.
They alternate between...
P = Protein
V = Vegetables
O - Fat

Within those categories of foods are specific foods to consume. You are NOT to consume anything that is not on the list.

The only items that you count carbs on in the P foods are - Cottage Cheese (can only eat once a day) and your Protein Shake. Wendy gives strict guidelines as to what the Protein shake should consist of. V - foods are listed also, and are figured out already what the Carb count is per cup. O foods you do not count carb. Condiments - you DO count any carb that is on the label and absolutely NO Sugar during this week. Wendy also says NOT to purchase or consume any NO or LOW Carb condiments.

In your book you will have work sheets for the day of eating. The first week will all be the same. Then on week Two, you will begin to reintroduce GOOD carbs back into your way of eating.

Still, I believe you should wait for your book - it will be here before you know it. As Wendy said - "The FIRST week of Deplete is critical for the rest of the plan. The better you do during the 7 days, the easier the rest of the program and your eventual fat loss will be!"

I know you are anxious - but better late and be FULL of knowledge than to do the first week without success and have to do it all over again, right? ;)

Sure hope this helped ya!

See ya Lighter! :broc:
Kim :comp:

Quote:

Originally Posted by PrairieChick (Post 3046193)

Kim, do you have a copy of the worksheets that Rose did on the other thread? Those were so helpful to everyone. I think Mary is on here and she has the sheets if you would like them.

Quote:

Originally Posted by JackieV (Post 3046247)

Kim, do you have a copy of the worksheets that Rose did on the other thread? Those were so helpful to everyone. I think Mary is on here and she has the sheets if you would like them.

Yep! I received the full set of Rose's Journals via email from Mary before I left.

I have tweak'd them, made a few corrections and have added positive thoughts and reminders from Wendy on them. BUT, I don't feel right handing them out, since they WERE originally Rose's.

If you can find MARY on this site - let us all know, OK? :D
And let her know of this thread too! :hug:

Maybe she will be willing to offer the sheets to 3FC members also! :cp:

See ya Lighter! :broc:
Kim :comp:

the deplete week shouldn't be too hard for me (I hope) since I have done Atkins before. I cant wait to see the pounds melt away!

Quote:

Originally Posted by PrairieChick (Post 3046353)

I think Mary is on here. I'm sure it won't be a problem, but I'll check with her on the other board.

Good Morning! :wave:

LeslieLou - by the looks of your little snowman - you are already "melting" away! :rofl: :lol3:

JackieV - :thanks: for doing this! I emailed here after I left the other site, have not heard back from her yet. :chin:

My weigh in this morning was FANTASTIC - right on! :broc:
-7 pounds as a result of "CRACK" Week One - Deplete Week! :dancer:

I'll be back on later today and give you all sorts of info from the book - "Crack the Fat Loss Code" by Wendy Chant! :D

See ya Lighter! :broc:
Kim :comp: