Wendy Chant Code Crackers for July '08

[marymc]

Based on Wendy Chant’s, “Crack the Fat-Loss Code” WOE and Book

Are you sick of “falling off the wagon” because you can’t cope with yet another week of induction and you miss starchy foods like potatoes, bread and rice too much? Are you frustrated because your strict low carb diet worked great at first, but then you seemed to hit a plateau, and your body stubbornly refused to give up another pound? Are you fed up with losing and gaining the same 5 or 10 pounds? Would you believe it if someone told you that yes, you can even have those sweets again, and still lose weight?

Come on in and learn why this is happening with your body, and how you can re-train it so that you can begin to eat carbs again and continue to lose weight doing it through a specific method of carb cycling. At first it may seem a bit daunting and complicated but don’t worry – it’s really not! And there are some folks already on higher levels to help you along.

This way of eating (WOE) is based on Wendy Chant’s book, “Crack the Fat-Loss Code.” In order to successfully follow this challenge, it is highly recommended that you support the author and purchase the book. It’s not expensive, only about $10 – less some places, and in it you will find an awesome explanation of the “why” and the “how” of this WOE. Since this is a carb cycling program, to help you get in the swing of cycling, you will also find daily logs for all cycles in the book. These are extremely helpful, especially in the beginning, to help you learn which foods to eat and when to eat them, and where you can introduce carbs back into your diet. In addition to that, there are loads of sample menus for each step of the way including guidelines for men, women and even those who are diabetic. There are even some yummy recipe suggestions! I have to admit, until I had the book in my hand, I did not fully understand the cycles, so I urge you to pick up a copy to help you along.

~~~~~
Wendy Chant, is a certified Master Personal Trainer (MPT), a Specialist in Performance Nutrition (SPN), a former marathon runner and champion bodybuilder, and is the Founder of ForeverFit training studios. She holds a B.S. in Medical Sciences and Nutrition Science.

[marymc]

The Challenge

This is an 8-week challenge that follows along with the book. While we are starting at the beginning, this challenge is open to any and all “Code Crackers” who are at any Cycle, any Week of the CTFLC program, whether it’s Cycle 1, Week 1 or Cycle 4, Week 8 or somewhere in between, and to those who are curious to watch and learn.

In brief, the 8 week challenge is divided into four cycles.

Cycle 1: Carb-Deplete Cycle – WEEK 1

This is the toughest week! For 7 days you will be restricting certain foods – mostly carbs – in order to manipulate the glycogen stored in the muscle. During this cycle you’ll be shutting off the body’s dependence on sugar and also teach it where to find the fat stores for energy! This week you will be counting carbs very closely so your veggies are somewhat limited and fats are more focused on the good fats. But, if you carefully follow the cycle you will never have to count carbs again!

Cycle 2: Macro-Patterning Cycle – WEEKS 2-4

Now you’ll move into what is called the Macro-Patterning Cycle. This is where you begin to slowly re-introduce carbs into your life, teaching the body to burn fat while slowing down the adaptive response. During week 2, you will begin to bring most of the foods that you consume regularly back into your daily meals. You will see less rigidity in the meal plans—and more substitutions. For best results, it is recommended that you continue to abstain from alcohol on carb-up days during Week 2. During Week 3, you will have two carb-up days, on Wednesdays and Saturdays. After this week is the best time to add in sweets and alcohol on your carb-up days.

*There are 3 kinds of days in Cycle 2.

Baseline Days

This is where you are teaching your body to adapt. You will be taking in the basic nutrients your body needs through proteins, you’ll take in good fats, but you’ll be adding in one starchy food at two different meals in your day, so long as you eat them before 3:00 p.m.

Carb-Down Days

These are days where you will have a more minimal starch intake to force your body to use fat as an energy source. One these days you will still get your fats from good fat sources, and you will consume one starch before 3:00 p.m.

Carb-Up Days

This is where you will increase your starches to stoke the metabolic rate and give the body what it needs for repair and growth. Your last 2 meals on this day will be primarily carbs! Yes, you can splurge on those usual forbidden foods – bread, desserts, pizza and even alcohol. We call these days Food Passes and you have two of them a week, typically on Wednesdays and Sundays, but the beauty of this plan is that you can adjust these Carb Up Days as needed for special occasions, making it very convenient and totally interchangeable.

Cycle 3: Accelerated Fat-Loss Cycle – WEEKS 5 & 6

For the 3rd cycle, you will begin to pick up the pace! You will continue to follow the same types of days that you did with the Macro-Patterning Cycle, but you will change how they are cycled in order to increase the body’s use of fat stores.

Cycle 4: Maintenance Cycle – WEEKS 7 & 8

The 4th cycle is all about teaching your body to reset back to a higher nutrient profile in favor of carbohydrates and fats. During this cycle you will get 2 new days – a cheat day where you can have any food you like – including any carbs you’ve missed, and you’ll also get a High-Carb Day where you have clean starches all throughout your day. If you have made your goal by this week, you will use this cycle to maintain. If you seek to continue your weight loss, you will restart your program at Cycle 2.

[marymc]

THE RULES FOR CYCLE 1
The Basics By the Book

Cycle 1: Carb-Deplete Cycle

Deplete is a serious word for serious business, but that’s exactly what you’re going to be doing in the first week of your program. I call it your seven-day diet. And that’s the only time I use the word diet to refer to my program, and I use it in the strictest sense of the term. This is when you’re restricting certain foods (particularly carbs) and manipulating the amount of glycogen that is stored in the muscle. During the Carb-Deplete Cycle, you are going to shut off the body’s dependence upon sugar and teach it where fat stores are available for energy needs.

Rules for the Carb-Deplete Cycle

The success of your entire plan depends very much upon the first seven days. Be precise, logical, and rational. These rules must be followed exactly. It is very important during this week that you count any and all carbohydrates you take in. Remember, your carbohydrate total must be under 20 grams. Follow the plan exactly, and, should you make any substitutions, make sure to count the carbs.

• Be exact. Write down everything that goes in your mouth, so you know what and how many carbs you consumed that day.

• Keep track of what you’re taking in every day. Use the log sheets found in Chapter 11, or order the ForeverFit log book from our website to keep track, because that way, you can see what you’re eating and doing.

• Timing matters. Eat every three to four hours up until two hours before bed. Think of your body as a car. The tank on your car holds only so much gas; when it says “E,” you have to go get gas. Your body works the same way. It holds only enough fuel for three to four hours of energy at one time. People with diabetes need to make sure they eat protein before bed and immediately upon rising; they have been “fasting” all night.

• Get your daily minimum. I prefer you eat five small meals, but you must have a minimum of four meals each day. In the sample food plans in this chapter and Chapter 10, there are examples of six meals. Don’t force meals, but do eat at least four.

• Control your portions. Limit portion size to the size of your fist. (When eating out, ask for a to-go container at the beginning of your meal, and portion-control your food.) Portions have gotten out of hand. Restaurants are trying to provide more food for less money, so you’re often getting two meals in one. If you’re like me, you were taught as a child to eat everything on your plate. The guilt sets in if you don’t clean your plate. Learn new rules; set aside half your meal in your to-go container, and eat what’s left on your plate. This simple tip has many benefi ts: not only do you save another meal for later, but you have no guilt about going out for dinner, and most importantly, you avoid overeating.

• Monitor your carb intake. Carbohydrate intake must be under 20 grams of “active carbs” per day. Carbs minus fiber equals active carbs. Check your food label. To get the active carbs, subtract the amount of fiber from the carbohydrate total.

• Drink your minimum amount of water each day. For women, the minimum is 70 to 80 ounces; for men, it’s 100 to 128 ounces per day. In the absence of water, your body stores carbohydrates for its hydration needs, so if you’re a poor water drinker, you would literally be shutting off your body’s water supply via reduced carbs. That means you must add extra water, not less. If you’re feeling fatigued during this week, it’s OK to add (a little) fat from your substitution list. This week is about depleting carbs, not fat. Add oils to your salads. This will give you energy and the needed calories for energy.

• Stay away from fruit and fruit juice. After seven days, there are no forbidden foods or juices, but for now, don’t have any fruit or fruit juice.

• Beware of sauces and toppings, as they may have hidden carbs. Even ketchups and condiments might have carbs. Be careful about hidden carbs, so the seven-day plan can work. You can go over your limit and not even know it if you don’t read labels or if you order saucy foods in restaurants.

• Eat foods on the meal planner or substitution lists. If you want foods that aren’t on the meal planner for this week, stick to choices from the substitution lists for the Carb-Deplete Cycle. Closely follow your lists during this week.

• Make sure to have one serving of broccoli per day. Broccoli and the other vegetables listed during this week are thermic; they produce heat. Broccoli also has a lot of fi ber, which is something you need during your fi rst week because of all the extra proteins and fats you may not be used to during this week. Constipation can be a problem, so make sure to eat 1 cup of broccoli each day.

• Avoid protein bars and “low-carb” foods. These bars and their low-carb counterparts contain so many chemicals and additives, to the point where these foods are unsafe. Instead, eat whole foods, good foods, real foods. If it doesn’t taste natural, it’s most likely not.

• Skip the alcohol. Not this week; sorry. Later, and soon, alcohol will shift back onto your food plan, but for now, abstaining from alcohol is a must.

• Don’t force meals or eat too much at each meal. A good rule of thumb is that if you get to your next meal and aren’t hungry, you ate too much at your previous meal. If you are starving before it’s time to eat again, then you didn’t eat enough at your previous meal.

• Positive attitude counts. Surround yourself with positive people, and seek the support of others. These are the people who are close to you and want to see you succeed.


 

[marymc]

BY THE BOOK
Substitution Food Lists for the Carb-Deplete Cycle

Use these lists as a way to substitute foods on your sample meal planner based on the type of food for each meal required. When substituting, you must consume the appropriate portion size. (Refer to your planner pages for each "Type")


Type P - Protein Requirements and Substitutions

• Consume protein at each meal, at least four times per day. Five meals are ideal.

Consume the amount of protein listed on the meal planner. An estimate is OK, but weighing your food after it is cooked is best. Remember, protein amounts are given for cooked weight. When you order out, restaurants list the weight precooked on the menu, but meat cooks down by 1 or 2 ounces.

• Cottage cheese may be consumed only once per day.

• If you are consuming a protein shake, use a shake with less than 1 gram of sugar or less and carbs under 6 grams. Adjust the serving for not more than 25 grams (approximately 3 to 4 ounces) of protein for women and 40 grams (approximately 5 to 8 ounces) for men.

• When eating egg whites, you may have one whole egg with your whites if desired.

• Eat any of the following proteins. You need to count carbohydrates only where indicated:

Egg whites or egg substitute
Protein shake (count carbs)
Cottage cheese (count carbs)
Fresh fish: salmon, trout, etc.
Lean beef
Tuna, canned in water
Turkey breast
Chicken breast


Type V - Vegetable Requirements and Substitutions

• Consume only the following vegetables during your Carb-Deplete Cycle. The carbohydrate amounts per cup are listed next to each. Labels that you read for these may not correspond to the number we have listed next to these veggies. NOTE: We identify the number by the way these veggies affect the body, not by their nutrient content. Use our number.

Asparagus (2 grams of carbs per cup)
Broccoli (4 grams per cup)
Cabbage (1 gram per cup)
Celery (0 grams per cup)
Cucumber (0 grams per cup)
Lettuce (0 grams per cup)
Mushrooms (1 gram per cup)
Radicchio (0 grams per cup)
Radishes (0 grams per cup)
Spinach (1 gram per cup)

• You can have vegetables at any meal as long as you don’t go over 20 grams of carbs for that day, and as long as you eat them with a protein. There is no need to eat between meals and graze like cattle, as long as you’re eating the appropriate portion.


Type O - Fat Requirements and Substitutions

• Have only one serving of fat at each meal. To find the serving size, use the nutrition facts label on the package.

Mayonnaise
Flaxseed oil
Olive oil
Cheese
Butter
Condiments

• You may use any condiments, but remember to check carb counts. Don’t buy or consume processed “nocarb” or “low-carb” condiments, sauces, or dressings.

[marymc]

The Schedule


C = Carb Down Day; B = Baseline; D = Carb Up Day
CH = Cheat Day; H = High Carb Day

Week 1 is the Carb-Delete Cycle 1

Keep your daily carbs under 20 net grams.
Follow the Rules!
Follow the Substitution List!

Weeks 2 - 4 are the Macro-Patterning Cycle 2

Monday - Sunday

Week 2, C, C, B, B, C, D, B
Week 3, B, C, D, B, C, D, B
Week 4, B, C, D, B, C, D, B

Weeks 5 & 6 are the Accelerated Fat Loss Cycle 3

Week 5, C, C, D, B, C, D, B
Week 6, C, C, D, B, C, D, B

Week 7 & 8 are called the Maintenance Cycle 4
(then you start over at Week 2 again, unless you have reached goal)

Both weeks are B, B, B, B, B, CH, H

[marymc]

Cycle 2: Macro-Patterning Cycle

After the first week of your program, you will begin your Macro-Patterning Cycle. This is where you begin to pattern the body for fat loss and slow its adaptive response. This cycle includes three kinds of days:

1. Baseline (B) days:

As the name implies, we want to give your body a baseline to start from. This baseline will be drastically different from what your body is used to; this is what we want. The trick is not to find the body’s point of adaptation and stay there, but to force the body to adapt—and then keep adapting. To that end, these days will consist of basic nutrient intake containing proteins through the day and one starch with two different meals before 3:00 p.m. Any fat intake will be from mostly “good fat” sources.

2. Carb-down (C) days:

Now it’s time to rely on our good friends the carbs to help you each the body how to burn fat efficiently. To help your body reduce its dependency on glycogen stores in the muscle for energy use, we are going to continue to regulate just how much glycogen—or energy derived from carbs—is stored in the muscle. To that end, on these days, you will have minimal carb intake to force the body to use fat as an energy source. Protein is still required through the day. In these days, you’ll have one starch with a protein meal before 3:00 p.m. and fat intake from only “good fat” sources.

3. Carb-up (D) days (Food Passes):

During carb-up days, you will use an increased amount of starches to spark your body’s metabolic rate and provide the body with nutrients for repair and growth. On these days, the last two meals contain primarily carbohydrates. There are two carb-up days a week, and they immediately follow a carb-down day. My clients affectionately call carb-up days their Food Passes—two days a week when you can let loose, splurge a little, and enjoy foods typically forbidden on other plans, like bread, desserts, pizza, and even alcohol. Typically, carb-up days are Wednesdays and Saturdays, so you can go out Saturday night with your friends and enjoy yourself. As an added benefit, you determine which two days are your carb-up days for the week, so you can plan ahead. Because holidays, birthdays, and other special occasions don’t always fall on a Wednesday or a Saturday, the Food Passes are very convenient and extremely interchangeable.


Cycle 3 repeats this cycling but switches up the days. More on that later! Those at this level and beyond, please feel free to share guidelines, tips, etc.
 

[marymc]

The challenge begins on Monday, July 21st, so be sure to check in here and leave a post so you’re signed up and ready to go and come back Monday to report in.

Weigh and measure yourself on Monday too – you can choose whether you want to report your stats to the group or not … up to you … but you definitely need to have a baseline for yourself. You may even want to have a trusted friend or loved one take some photos of you to have for comparison at the end of the 8-weeks.

Be sure to post tips and such – especially if you’ve already been doing CTFLC for awhile now! And share your menus too!

Oh, and just to avoid confusion, if you are beyond Cycle 1 Week 1, please mention it in your postings, since the first weeks do have some restrictions that the latter weeks don’t.

Well, I’m excited!! Hope you are too. Let’s get started!!!!

[Lovewins]

I'm IN!!!!I have 1 week under my belt...going great!!

[Mischief1]

Way to go Mary & a TREMENDOUSLY BIG THANKS from all of us!

You certainly have put in a lot of hard work for all of us and we truly appreciate it!

Oh yes - Count me in for the challenge! I don't know if I want to take measurements or no, cause my stomach is where I store all my fat, but that is where I am hoping to show the biggest change - that and my blood sugar levels. And chloresteral levels, and......... I see my diabetic counselor in 2 weeks and am scheduled for blood work in August so it will be really interesting to see what the tests show after about 4 weeks on this WOE.

See you here on Monday. Have a terrific weekend!

Connie

[Violet Skye]

I'm in, too - otherwise, why would I have posted a gazillion times in the discussion thread? I really don't like my weight where it is (who would?) and I'll feel much better about myself at the end of 8 weeks. Oh yeah - it's 14 weeks to the day to my niece's Bat Mitzvah, and I would like to look good. I think I can kiss 30 lbs goodbye in that time!!

Mary, thanks so much for organizing this challenge. Your hard work is very much appreciated!!!

[This time]

Of course I'm InMary you did a wonderful job

[Mischief1]

Has anyone else thought about what will be the hardest for them on Week 1? I thought maybe we could post it along with our stats on Monday.

What do you think?

Connie

[This time]

After doing kimkins for over a week, that is bootcamp kimkins, this is going to be a cake walk (oops)

[This time]

Violet.. are those your cats?

[fatima_mystique]

Count me in. This is my first day on carb depletion. I think week 3 may be the hardest for me. I am afraid that when I start to carb-up I may go overboard. I usually can't eat sensible. But I am making it a major goal that I break that habit NOW!

I also tend to lose inches and not as much weight. So I am going to buy me a tape measurer today so I can track inches as well.

[Violet Skye]

Violet.. are those your cats?

No. I have to take pics of my babykinses!!

[This time]

fatima Mystique...We have a great bunch of gals here Linda

[imaloser2]

Originally Posted by Mischief1

Has anyone else thought about what will be the hardest for them on Week 1? I thought maybe we could post it along with our stats on Monday.

What do you think?

Connie

I like the sounds of the posts for our stats and hardest part of the week, it may be a help to those who come into this later!

[imaloser2]

I forgot to put my " count me in too" in my last post!!! So just had to add that! Man Mary you are doing wonderful getting this thread ready!

Well I think I will close this for now, I went to bed last night at 5:45 am and was up at 7:30am, so I am starting to feel rather bug eyed and tired! Have to get my strength up for a day of bike riding tomorrow , hubby and I have not been out on the bike yet this year and I am ready!T hen ready for Monday! Yippy! So I am off for a nap!

[napa4us]

This is so exciting!! I am on day 6 and have lost 5 pounds already!! I only have 4 more to go. This has NEVER happened to me.

I am also excited to be in with such a great group of gals!!

[This time]

WTG Norma

[Violet Skye]

I have an idea - maybe we can schedule a chat for us Code Crackin' Chicks (we don't have any men in the group!). This would be a good way for us to bond, brainstorm on any difficulties we may be having, and brag about our results. There's a lovely and largely underused chatroom right on the site!

[This time]

I don't know Violet, they will ban us for sure

[Mischief1]

All right Norma!

Connie

[Mischief1]

Sure Violet Skye And then maybe they would ban us from this site forever.

Connie

[Violet Skye]

But... but... we're so innocent!

[bailey42]

I'm in, even though I am on week three Monday, let's get this party started
FatimaMystiqueyou will be surprised when you get to have a more leanent day how your stomach has shrunk. Today was my first carb up day and I couldn't wait for my first real treat meal, I couldn't even finish the whole 6" sub let alone the chips. Talk about a miracle. I was pleasantly full after just 1/2 the sub and about three chips. Love love this diet ,and the best part is that my sugar has been amazingly well behaved even with the cycling.
Deb

[This time]

Originally Posted by Violet Skye

But... but... we're so innocent!

[flintchick]

I'm in... starting Monday, July 21st. You did a GREAT job Mary, in setting up the challenge. Did you write the intro yourself? If so, you should be in advertising... that was great!

[napa4us]

Connie... I can't believe you live in my dream city. I love Napa!! We visit at least once a year!! Last time we stayed at the time share.. I think it was Rivers End or something like that.. it was by Walmart. We loved it! Can you ship me some wine out?? We can't have any shipped to Utah believe it or not. But wait until the 4th week.. hee hee!!

Bailey42... I can't wait for my carb up day. Did you notice any weight gain after the carb deplete week?? Just curious. It has been so fun to see my body shrink in less than a week.

I am looking forward for everyone to experience this awesome plan! You will love it!