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Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger, and Keep Weight Off for Good

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Overview

If you are sick of yo-yo dieting and overly restrictive diets that limit carbs, or if you're stuck in a diet plateau, Eating Free can give you back the food and the life you love—while still helping you to lose weight. To date, 2,000 men and women have transformed themselves on the Eating Free program—with an 84% success rate of weight loss maintenance. Other diets, on average, have an 85% failure rate.

Eating Free reveals why a little-known hormone, ghrelin, is wreaking havoc ...

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Overview

If you are sick of yo-yo dieting and overly restrictive diets that limit carbs, or if you're stuck in a diet plateau, Eating Free can give you back the food and the life you love—while still helping you to lose weight. To date, 2,000 men and women have transformed themselves on the Eating Free program—with an 84% success rate of weight loss maintenance. Other diets, on average, have an 85% failure rate.

Eating Free reveals why a little-known hormone, ghrelin, is wreaking havoc on your waistline; why almost everything you think you know about weight loss is wrong; and why what most Americans do in earnest to lose weight actually creates the Perfect Storm for them to gain weight!

Eating Free is a refreshing change from diets that leave many Americans depressed, exhausted, and malnourished while stalling their motivation and metabolism. With Eating Free, you can lose the guilt, the misconceptions, and the weight—for good!

Eating Free sets the record straight on these common myths, and many, many more.

Myth 1: Exercise Is Critical for Success. Exercise is important for health, but not as critical for weight loss. You don't need to spend hours at the gym. Eating Free offers a realistic alternative to the gym-rat mantra by proving that weight loss is 80% nutrition and only 20% exercise. What's more, since exercise causes ghrelin levels to spike, hitting the gym may be more detrimental than hitting your snooze button. You'll learn how to shop, not sweat your way to being lean, and focus on preparing delicious food instead of exercising excessively.

Myth #2: You Need to Cut Out Carbs.
With Villacorta's formula for optimal weight loss—45% carbohydrate, 30% protein, and 25% fat—you will satiate your appetite by controlling the hunger hormone ghrelin and green-light a wide variety of delicious 'forbidden' foods (pasta, potato, rice, and chocolate) so you don't feel deprived. This formula prevents muscle breakdown and keeps you energized while losing weight.

Myth #3: You Need to Track Your Weight Progress Daily. Instead of obsessing over what the scale reads each morning, you'll learn why it's more effective to gauge your body's needs in weekly increments. With a free online tool, The Free Q, you can score every lifestyle element that impacts your weight loss, including lots of stress and little sleep. This tool helps you live wisely for weight loss each week. No other program demonstrates how these elements play a critical role in weight loss with a free practical tool.

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Editorial Reviews

Publishers Weekly
Villacorta, a registered dietician, starts his book off with some shocking statistics: in American today, "47 percent of people are trying to lose weight." Women will spend an average of 32 years dieting, while men will log 28 years before their number is called. Nevertheless, 64% of dieters gain the weight back. But here, Villacorta insists that "Weight loss is much more than just numbers and calories," and offers readers a "carb-friendly" approach to keeping the pounds off. Though he claims his strategy is revolutionary, there's really nothing new or unusual in this book; the same fundamental principles apply—Villacorta covers portion control, healthy foods, smart choices when eating out, and knowing your triggers. Some bizarrely complicated acronyms (e.g., FreeQ, which means "Food, REST , Energy Expenditure Quotient"), an online progress measurement tool, and four daily calorie food plans will help readers incorporate Villacorta's strategies into an array of lifestyles. In addition, 25+ pages worth of healthy recipes (including vegetarian chili, pork adobo, and a Cajun jambalaya) and a suggested shopping list ensure readers will be fully equipped to follow Villacorta's program. (May 14)
NetGalley
"All in all, this was one of the better diet books I've read lately . . . if you have weight to lose (and who doesn't?), this is a good one to look at. It's clear, concise, and well-laid out and seems to make a lot more sense than 'give this up for the rest of your life' types of books."

--Vicky Burkholder , Bookseller
— Vicky Burkholder

NetGalley - Sherry Gammon

"I have read dozens, dare I say thousands of diet book, covering everything from Fasting for losing weight, to eating no carbs, to adding protein supplements, to exercising it away. All seem to have gimmicks of one kind or another, yet I've seen little to no results. Eating Free is different. It is not a gimmick, just a smart sensible weight lose plan that can work. You cannot eat yourself thin, believe me I have tried. Successful weight loss contains three S's, in my opinion. It is a Slow, a Smart, and a Steady process that needs to be adapted for a life time, not just for the weightless period. I feel Eating Free does this. It puts forth a plan that is livable, not ridiculous, doable, not far-fetched, simple, not complex. I like the way it was laid out and how everything was explained. I highly recommend this book if a livable, permanent solution is what you are seeking. If you want to crash it off (and most-likely gain it all back) then pass on this book."

--Sherry Gammon

NetGalley - Vicky Burkholder
"All in all, this was one of the better diet books I've read lately . . . if you have weight to lose (and who doesn't?), this is a good one to look at. It's clear, concise, and well-laid out and seems to make a lot more sense than 'give this up for the rest of your life' types of books."

--Vicky Burkholder , Bookseller

NetGalley

"I have read dozens, dare I say thousands of diet book, covering everything from Fasting for losing weight, to eating no carbs, to adding protein supplements, to exercising it away. All seem to have gimmicks of one kind or another, yet I've seen little to no results. Eating Free is different. It is not a gimmick, just a smart sensible weight lose plan that can work. You cannot eat yourself thin, believe me I have tried. Successful weight loss contains three S's, in my opinion. It is a Slow, a Smart, and a Steady process that needs to be adapted for a life time, not just for the weightless period. I feel Eating Free does this. It puts forth a plan that is livable, not ridiculous, doable, not far-fetched, simple, not complex. I like the way it was laid out and how everything was explained. I highly recommend this book if a livable, permanent solution is what you are seeking. If you want to crash it off (and most-likely gain it all back) then pass on this book."

--Sherry Gammon

— Sherry Gammon

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Product Details

  • ISBN-13: 9780757316357
  • Publisher: Health Communications, Incorporated
  • Publication date: 5/14/2012
  • Pages: 264
  • Sales rank: 723,352
  • Product dimensions: 6.00 (w) x 8.90 (h) x 0.70 (d)

Meet the Author

Manuel Villacorta, M.S., R.D., C.S.S.D., (San Francisco, CA) is one of the leading weight loss and nutrition experts in the country. He is a national spokesperson for the Academy of Nutrition and Dietetics, health blog contributor for The Huffington Post, on-air contributor for Univision, and health and lifestyle contributor for Fox News Latino. Manuel's practice, MV Nutrition, has served thousands of people and received three consecutive "Best Bay Area Dietitian" awards from the San Francisco Chronicle and Citysearch. To learn more about Manuel please visit www.EatingFree.com.

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Table of Contents

Acknowledgments vii

Introduction: My Journey to Eating Free 1

Part 1 The Eating Free Philosophy (Food, Rest Energy Expenditure)

Chapter 1 Why Everything You've Been Told about Weight Loss Is Wrong 9

Chapter 2 Embrace Your Hunger to Lose Weight 15

Part 2 Food

Chapter 3 Food Is Not Evil: Enjoy What You Love and Lose the Weight 33

Chapter 4 Newtrition: The Winning Combination Is 45-30-25 45

Chapter 5 Eating Free at Home 103

Chapter 6 Eating Free on the Go 115

Part 3 REST (Renew, Energize, Sleep, Time for You)

Chapter 7 De-Stress to Weigh Less 123

Chapter 8 Not All Weight Loss Is Created Equal 147

Chapter 9 Tools to Succeed: The Success Tracker 163

Part 4 Energy Expenditure

Chapter 10 How Working Out Can Derail Your Weight Loss 173

Chapter 11 Your Secret Weapon: The FreeQ (Food, REST, Energy Expenditure Quotient) 193

Chapter 12 Freecipes 203

References 235

Appendix A Average Total Energy Expenditure 243

Appendix B Shopping List for the 7-Day Sample Menus 244

Index 247

About the Author 253

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Customer Reviews

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Sort by: Showing 1 Customer Reviews
  • Posted September 20, 2012

    Eating Free Manuel Villacorta M.S. RD Author¿s Summary: In 2004

    Eating Free
    Manuel Villacorta M.S. RD

    Author’s Summary: In 2004, I founded MV Nutrition, my private practice, in San Francisco, and since then I am proud to say that we've helped over 2,000 Bay Area residents with their health goals and received four awards 2008, 2009, 2010, and 2012 as "Best Nutritionist" in San Francisco. After four years of reading the research literature, applying it in my private practice, seeing thousands of people and witnessing great success, I had a vision. It became clear to me that I have something to share with the rest of the nation. This is when the Eating Free philosophy and weight management program was born.

    I created Eating Free because of my love for food! And through my years of experience, I have witnessed suffering, deprivation and the demonization of food in order to lose weight. I hope to put an end to that with Eating Free by spreading the word nationwide. I want readers to love and celebrate real food while reaching their health goals.

    I have a personal passion for eating as a way to strengthen bonds and enhance the quality of life (a custom I adopted from my native Peru), I offer something more than another diet, fad, or trend. As I attest, Eating Free is a lifestyle--a nourishing and satisfying, as well as sensible and effective, way of eating, every day.

    Review: I was uncertain at the start if this was going to be a waste of time or more informational. I came to be persuaded by his knowledge and information. After a time I realized that more of what he was stating and relaying informational was more accurate than anything I had ever thought of. I read it every day for an hour a day and in 4 days I was sold. It was the most logical and helpful book on weight loss I have read in a long time. Having been on the treadmill of diets and other weight loss programs this one makes the most sense. I can control my eating and lose weight but much of weight loss is about permanent change. This being the case I really became excited that I could eat healthy and loose weight. For me I love to exercise but I want to be healthy and weigh the proper weight. He also talked about as we age how to meet that to keep the weight off. I am very glad that I read this book and how helpful it is to a life change and not just a life sentence of what I cannot eat.
    I would like to thank Net Galley and HCI Publishing for allowing me to read and review this book in return for a free copy and I was never asked to write a favorable review by anyone.

    Was this review helpful? Yes  No   Report this review
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