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| Foreword | |
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| Acknowledgments | |
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| Introduction: You Can Transform Your Body, Mind, and Spirit | |
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| Why Your Body Wont't Lose Fat | |
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| Your Body: The Ultimate Survivor | |
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| Understanding the Body's Needs | |
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| Perceived Efficiency Rate (PER) | |
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| The Body's Two Functions of Survival | |
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| The Point of Adaptation | |
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| The Dieter's Plateau | |
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| The Fat-Loss Code | |
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| Not All Foods Are Created Equal: How Your Body Uses Fuel | |
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| Protein | |
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| Fats | |
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| Carbohydrates | |
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| How to Make Fat Your Go-to Energy Source | |
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| Crack the Fat-Loss Code | |
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| Efficient Fat Loss and Optimal Health: Five Keys to Success | |
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| Protect and Support Muscle | |
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| Level Blood Sugar | |
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| Create an Energy Deficit | |
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| Produce Heat | |
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| Manipulate Energy Stores | |
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| Eight Weeks to Cracking the Code and Breaking Your Plateau: Two Months to a Brand-New You | |
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| Understanding the Four Cycles of the Fat-Loss Code | |
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| How to Put the Four Cycles in Motion | |
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| Cycle 1: Carb-Deplete Cycle, Week 1 | |
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| Rules for the Carb-Deplete Cycle | |
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| Weekly Meal Plan for the Carb-Deplete Cycle | |
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| Substitution Food Lists for the Carb-Deplete Cycle | |
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| Sample Daily Meal Plan for the Carb-Deplete Cycle | |
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| Wendy's Top-Ten Carb-Deplete Shopping List Items | |
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| Wendy's "Mmm Good" Favorite Recipes for the Carb-Deplete Cycle | |
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| Cycle 2: Macro-Patterning Cycle, Weeks 2-4 | |
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| Rules for the Macro-Patterning Cycle | |
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| Weekly Meal Plans for the Macro-Patterning Cycle | |
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| Substitution Food Lists for the Macro-Patterning Cycle, Accelerated Fat-Loss Cycle, and Maintenance Cycle | |
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| Sample Daily Meal Plans for the Macro-Patterning Cycle | |
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| Wendy's Top-Five Macro-Patterning Shopping List Items | |
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| Wendy's "Mmm Good" Favorite Recipes for the Macro-Patterning Cycle | |
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| Cycle 3: Accelerated Fat-Loss Cycle, Weeks 5-6 | |
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| Rules for the Accelerated Fat-Loss Cycle | |
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| Weekly Meal Plans for the Accelerated Fat-Loss Cycle | |
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| Wendy's "Mmm Good" Favorite Recipes for the Accelerated Fat-Loss Cycle | |
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| Cycle 4: Maintenance Cycle, Weeks 7-8 | |
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| Rules for the Maintenance Cycle | |
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| Weekly Meal Plans for the Maintenance Cycle | |
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| Sample Daily Meal Plans for the Maintenance Cycle | |
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| Wendy's "Mmm Good" Favorite Recipes for the Maintenance Cycle | |
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| Living Forever Fit | |
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| Forever Fit: Restarting the Cycle | |
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| Never Say Diet: Always Say Lifestyle | |
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| Ten Keys to Fat-Loss Success | |
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| The Future Starts Now | |
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| Sample Meal Plans: Your Eight-Week Planner | |
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| Eight-Week Meal Plans at a Glance | |
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| Carb-Deplete Cycle | |
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| Macro-Patterning Cycle | |
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| Accelerated Fat-Loss Cycle | |
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| Maintenance Cycle | |
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| Charting Your Success: Sample Log Sheets | |
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| Carb-Deplete Day (A) Food Log | |
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| Baseline Day (B) Food Log | |
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| Carb-Down Day (C) Food Log | |
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| Carb-Up Day (D) Food Log | |
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| ForeverFit Eating: More of Wendy's "Mmm Good" Recipes | |
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| Breakfast Favorites | |
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| Anytime Egg Favorites | |
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| Salad and Side Dish Favorites | |
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| Chicken and Fish Favorites | |
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| Body Fat Calculator | |
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| Metric Conversion Chart | |
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| References and Scientific Basis | |
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| More About ForeverFit Programs and Services | |
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| Index | |