Crack the Fat Loss Code: Plateau Breaking Diet

 By Mizpah Matus B.Hlth.Sc(Hons)


Crack the Fat-Loss Code: Outsmart Your Metabolism and Conquer the Diet Plateau is written by Wendy Chant, a certified personal trainer, competitive bodybuilder and sports nutrition specialist.

Chant claims that with her plan you can lose 25 pounds in eight weeks by gaining control of your appetite, boosting your metabolism and breaking the diet plateau forever.

Plateau Breaking Diet Basics

Chant says that the human body has evolved to resist starvation by holding on to fat and this program is scientifically designed to help you trick your body into storing and burning more calories.

Crack The Fat Loss Code begins with a low carbohydrate diet, which is followed for the first seven days. The purpose of this is to deplete the body’s stores of glycogen, which increases fat burning.

During weeks two to four you alternate days of high, medium and low carbohydrates. Alternating your carbohydrate and calorie intake enables you to lose weight while preventing your body from going into starvation mode.

Weeks five and six are the accelerated fat loss cycle and weeks seven and eight are the maintenance cycle. In each cycle you will consume 4-6 small meals a day that always contain protein.

Cheat days are also built into this plateau breaking diet so that you never have to go completely without your favorite foods. Once you have been through a few cycles no foods are entirely off limits.

Recommended Foods

Oatmeal, brown rice, cottage cheese, protein shakes, chicken breast, turkey breast, salmon, eggs, broccoli, asparagus, lettuce, tomato, olive oil, light mayonnaise, mustard, low-sugar jam.

Sample Diet Plan


Mushroom and spinach omelet

Morning Snack

½ cup cottage cheese


3-4 oz grilled chicken with lemon and Italian seasoning

1 cup broccoli

½ cup cooked rice

Afternoon Snack

3-4 oz turkey breast

1-2 slices cheese

Large lettuce leaf

Mustard or light mayonnaise


4-6 oz broiled salmon

1 cup steamed asparagus

Salad with tomato, cucumber

1 tablespoon olive oil and vinegar

Evening Snack

Chocolate protein shake

Exercise Recommendations

Exercise is necessary in Crack The Fat Loss Code to allow you to burn calories and produce heat in your body. Chant advises dieters to perform both cardiovascular exercise and weight training after the first week however the book does not include a specific exercise plan.

Costs and Expenses

Crack the Fat-Loss Code: Outsmart Your Metabolism and Conquer the Diet Plateau retails at $16.95.

Also available is Conquer the Fat-Loss Code (Includes: Complete Success Planner, All-New Delicious Recipes, and the Secret to Exercising Less for Better Results!) for $16.95.


  • Does not require calorie counting.
  • Alternating high and low carbohydrate days can boost metabolism.
  • May help to break through a weight loss plateau.
  • Includes inspirational stories and photos of successful dieters.
  • Dieters don’t have to give up their favorite foods.
  • Cheat days help make it easier to stick with the program over the long term.
  • Includes a meal plan and recipes.


  • May be difficult to follow as a long-term plan.
  • Requires dieters to limit their intake of healthy carbohydrate foods including fruit, root vegetables and whole grains.
  • Meal plans do not include many vegetarian options.
  • Dieters may experience fatigue on the days when carbohydrates are restricted.
  • Does not provide adequate exercise guidelines.
  • Does not adequately address the psychological factors involved in successful dieting.
  • Encourages the use of artificial sweeteners.


Crack the Fat Loss Code looks at how we can manipulate our bodies to burn fat more effectively by adjusting our dietary patterns. This program may be of particular benefit to long-term dieters who have hit a plateau with their weight loss. It will appeal to dieters who prefer to follow a structured meal plan and enjoy learning about the science of dieting.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • PJS

    This is the only program I’ve been able to stick to. There is a wide variety of food choices and no points or measuring. The reality of any plan is that a person cannot eat whatever he or she wants. Thee is only one way to take weight off and keep it off; that is to reduce calories in and increas calories out. I did not have a weight problem until my forties and have been able to eat whatever I wanted until recently. This plan I can stick to for the rest of my life, and that’s saying a great deal.

  • Jolie

    Fads diets are just that. But if you truly want to be in the BEST health and fitness as you can, look into the program that took 34 pounds off of my body. John Schneider, actor and star of Desperate Housewives, Smallville, Glee and Dukes of Hazzard, is the one who convinced me to try it and it changed my life! I’d love to coach and help YOU into the best health of your life.

  • fezza07

    Also, having a chocolate protein shake before bed, if you’re not doing a resistance training regime to use the protein, the protein will turn to fat as well. So many glitches in this diet

  • fezza07

    Break day people, break day

    Getting passed a plateau is very simple and the first con sitting there “may be difficult to follow long-term,” and this may get this comment deleted, but you probably shouldn’t try anything that you can’t follow long term. You finish a short term plan, (lets say 6-8 weeks), drop 10 kg, and think cool done!! NO!! Not done, your body will quickly go back to old ways and you’ll feel more starving because you haven’t given the body enough time in the 6-8 weeks to adjust to the new regime. You’ll go back to the old ways and BAM, probably end up putting on more weight

    But plateau is easy to over come. After a while of dieting the body has basically reprogrammed itself and is conserving energy. Burning less energy thus less fat. All you have to do is…. RE-reprogram it. Have a break day. For a whole 24 hrs go out and go back to your old ways. Eat fish and chips, pizza, maccaz, BK, KFC and was hit aaallll down with 2 litres of coke and the body returns to it’s original program. Now, hop straight back in to diet mode and bam, the body is back to the priginal program and looking to drop more weight

    Make sense?

    All in all, don’t try and diets that “may be hard to follow long-term” what a load of rubbish. You’ll literally starve, and once it’s over, you’ll go back to normal and eat, eat, eat and cake it on and then some in no time at all

    Go for a sustainable diet, and have a break day as soon as you plateau

  • ganesh

    i want to cut down weight atleast 10 kg

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