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Body Fuel: Calorie-Cycle Your Way to Reduced Body Fat and Greater Muscle Definition, by Mark Lauren, Maggie Greenwood-Robinson
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A no-frills, fail-safe, easy-to-follow “calorie-cycling” eating plan designed to jumpstart your metabolism, stimulate weight loss, define your body, and keep you fit for life—from the bestselling author of You Are Your Own Gym
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FUEL UP, BURN FAT
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International fitness phenomenon and U.S. Special Operations Forces trainer Mark Lauren has worked with everyone from soldiers to civilians who want to get into top shape fast—without pricey equipment or gym memberships. Now he turns that same disciplined focus and straightforward advice to using the right foods to fuel your body.
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In Body Fuel, Lauren reveals for the first time his cutting-edge concept of “calorie cycling,” the secret weight-loss weapon that employs a simple week-by-week schedule of calorie and carbohydrate increases and decreases to trick the metabolism and keep the body in fat-burning mode.
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Lauren provides a helpful meal guide and more than fifty delicious breakfast, lunch, dinner, and snack recipes, formulated around the “Magnificent 7”—meats, fish, vegetables, fruit, grains, nuts, and seeds. Complementing this new eating plan is a series of ten-minute workouts that use your own body for resistance. Drawing on the latest nutritional research and including photos of exercise routines, Body Fuel will change the way you think about food, transforming your life and your body.
- Sales Rank: #272962 in Books
- Published on: 2016-01-26
- Released on: 2016-01-26
- Original language: English
- Number of items: 1
- Dimensions: 9.10" h x .70" w x 8.10" l, 1.25 pounds
- Binding: Paperback
- 272 pages
About the Author
Mark Lauren is a military physical-training specialist for the Special Operations community, a sought-after personal trainer to civilian men and women of all fitness levels, a triathlete, a champion Thai boxer, and the author of both Body by You and the internationally popular body-weight bible You Are Your Own Gym. He lives in Tampa, Florida.
Most helpful customer reviews
34 of 38 people found the following review helpful.
Nothing new here
By Mystic Manifesting
Fitness expert Mark Lauren's new book, Body Fuel, promises a diet and fitness plan that you can maintain for life. He shares "cutting edge" information about calorie cycling to avoid the inevitable plateaus one encounters after long-term, reduced-calorie diets because of the lowering of metabolism such diets cause. (Your body adapts to the lower energy input, and slows your metabolism.) And he promises that this is a dietary plan you can live on for the rest of your life.
He lays emphasis on drinking plenty of water, eating shortly upon arising, eating three meals and two snacks daily, and working out about three times a week. The diet consists of whole foods (in controlled portions) which he calls the Magnificent 7: Meats, fish, eggs. vegetables, fruits, grains, nuts and seeds. No dairy. Sorry.
Lauren breaks his program down to three "blocks" that contain varying amounts of what he calls slow-fuel (non-starchy vegetables) and fast-fuel carbs (starchy vegetables/grains/fruits). He offers meal plans for several weeks, shopping lists, to-do lists to prepare, recipes, and a few body weight exercises to get you moving. He even provides dietary recommendations and sample menus for vegetarians. The exercise portion is the most meager, because he wants you to buy his other books for more exercises.
Lauren's diet is basically a reduced-calorie, whole-foods diet that cycles the starch content down and then back up to "trick the body." You begin the diet getting used to whole foods and enjoying small amounts of your favorite starches, such as a slice of whole-wheat bread, half a cup of pasta, of half a grapefruit. Then you begin another block with reduced starches until you reach the last block, which is essentially a very low-carb diet to accelerate weight loss. I checked the caloric content of a typical day's diet in the first (most liberal) block and it contained around 1700 calories. So cut out the starches and you're probably down to around 1300 calories a day. Folks, neither of these scenarios is live-able long term, especially if you're working out. But you will lose weight.
While Lauren touts the benefits of fat in the diet, how saturated fat has gotten a bad rap, and how he believes you need a diet higher in fat, he's very stingy with it. Yes, you can eat all the nonstarchy vegetables and salads you like, but you can have only a tablespoon or two of low-fat dressing. He cautions against eating soy products, but then recommends tofu to the vegetarians. He's big on protein powders. He offers some really goofy advice, such as buying precut lettuce or cutting up and cooking your vegetables in advance and then microwaving them at mealtime. Unfortunately, there's too much nutrient loss through oxidation when you cut up vegetables. Nobody is so busy they can't cut up a zucchini. And if you can't take five minutes to make a salad, then you'll never make it through this program or improve your health. Taking care of the body takes time and effort, and you must make it a priority.
If your idea of a meal you can eat the rest of your life includes enough meat to fit in the palm of your hand plus a half cup of rice or pasta (for women; men, you can have a cup) and a stewed tomato or tasteless salad, then this book is for you. Don't buy it for the exercise; there aren't many.
I've read plenty of these types of "diet" books in the health and fitness field. Fitness experts write a best seller, so they create their own diets and change terms to sound original. Nutritional experts create auxiliary cookbooks to complement their nutrition books. As used copies flood the market and sales lag, it's time for another book. This, in my opinion, is one such book.
I believe Lauren has something wonderful to offer those seeking fitness in his book You Are Your Own Gym. (I think I'll get a copy of that book.) But if you'd like to learn about nutrition and how to eat properly, I recommend books in the whole foods field (for nutrition and happy taste buds); paleo (for purists or those with food allergies/intolerances), or low carb (for those wanting to lose weight).
7 of 8 people found the following review helpful.
A simple, easy to start diet
By Jojoleb
Mark Lauren and Maggie Greenwood-Robinson's Body Fuel is a nutrition guide that is meant to compliment the Lauren's previously published exercise programs and simplifies a carb cycling diet. On the whole, the book outlines the author's approach successfully. The author tries to avoid complicated calorie and nutrient bookkeeping by recommending amounts of specific kinds of foods for each phase of the diet. There is nothing here that is explicitly ground breaking--carb cycling diets have been around for quite some time. However, Lauren's simplified approach definitely makes implementing the carb cycling diet far more user friendly.
However, as with many diet books, the reader will likely need to do at least a little bookkeeping to make sure that they are not taking in too many calories. This is also a book that promotes Lauren's vision of a healthy lifestyle. The diet is designed for gradual weight loss and is not a get-thin-quick weight loss scheme.
OVERVIEW OF THE BOOK SECTIONS
I like Lauren's writing style. He is plainspoken and keeps everything as practical as possible. Given his background as a Special Ops trainer for the military, he occasionally peppers his language with military and combat related terms, but certainly does not overdo this. The author eschews any get-thin-quick gimmicks, does not recommend proprietary dietary supplements, and emphasizes the use of whole foods rather than any prepackaged goods. The included recipes are simple, use readily available ingredients, and are actually tasty. Moreover, the author encourages his readers to incorporate a wide variety of foods to avoid dietary boredom.
Part 1: Master the Science of A Firm, Fat-Free Body is a quick and basic overview of general principles in dieting. He makes a distinction between 'slow fuels' and 'fast fuels'--especially concerning carbohydrates. The carbohydrates in some foods are mostly simple sugars that are quickly absorbed and used by the body (e.g. fruits, grains, most beans, and some vegetables) , whereas other carbohydrates sources more complex starches, are less calorie dense, and/or come with fiber that need to be processed a bit to use and are more gradually absorbed (e.g. green beeans, lettuce, mushrooms, parsley, spinach, broccoli, etc.). I have seen some nutrition books group fast and slow carbs somewhat differently, but generally the categories are the same. For example, some books consider sweet potatoes as 'slow' because they contain a lot of fiber that slow absorption. Lauren categorizes them as 'fast,' likely because they have relatively high amounts of simple sugars.
Part 2: Real Fuel covers the correct foods to eat and introduces the seven food groups addressed in the book: Meats, fish, eggs, vegetables, fruits, grains, and nuts/seeds. Chapters 5 is the core of Lauren's diet. Chapter 5 covers the concept of eating food in blocks and how to arrange your food blocks.
Part 3: Power Up is a more in depth discussion of food quantities and meal planning. Chapter 7 is an important adjunct to part 2's chapter 5, as it discusses portion sizes and lays out a sample 6-week diet plan. This illustration is very important as it really brings the diet to life. Even if you swap out recipes or make small adjustments for different food choices this section allows you to see the diet in action.
Part 4: The Body Fuel Workout is a short section that goes over a basic exercise program that works hand in hand with the diet. This is definitely a starter/beginners-type exercise program but should be effective. If you want something more advanced you can purchase Lauren's other books or use the exercise program of your choice.
MORE SPECIFICS ON THE DIET
As above, the most important chapters of the book are chapters 5 and 7. Chapter 5 describes the core characteristics of the diet. Chapter 7 describes portions and gives a 6 week sample diet. Both chapters are easy to read and effectively describe the how-tos of the diet. The authors promote whole foods, but clearly don't demand that you obtain any obscure products; so you will not have to do a scavenger hunt for products at specialty stores to start this diet.
NUTRIENT RATIOS
The diet is composed of 3 blocks. The author starts you off with three weeks of Block 3, the most liberal in terms of carbohydrates. This looks like a basic 30/30/40 scheme (30% carbohydrate, 30% protein, 40% fat). You then spend 2 weeks on Block 2 at 20/40/40, and then go headlong into one week of the carb restrictive Block 1 (10/40/50). (Note: the nutrient ratios were determined by putting the diet into an app. There is some variation day-to-day, but after averaging the weeks worth of values and minimal rounding of the numbers, I ended up with these.)
Whether these ratios fit into your personal philosophy for an ideal diet may make or break Laruen's approach for you. There are a few things, though, that are notable here. First and foremost, the overall scheme of the diet is very simple and easy to follow--always a plus. The second is that you spend most of your time on the least restrictive part of the diet, which makes things psychologically easy. Block 3, for the most part, does not really feel much like a diet at all, which is really the whole point, I guess. The author is really looking to change your lifestyle and is not interested in quick fixes or shedding pounds too quickly.
TOO MANY CALORIES
A major downside to the book is that Lauren is a little loosey-goosey when it comes to overall caloric intake. There are general recommendations for men and for women, but no specific assessment of a person's caloric needs from the outset (e.g. some calculation using your present weight and height). Moreover, caloric needs change during the course of weight loss: simple physics dictates that as you lose weight over time your caloric needs will change. If you have lost weight and want to lose more weight after a certain point, you will either need to up the calorie burn or go down on the intake.
Moreover, when I calculate the number of calories for men (with a calorie counting app) using the block diagrams in Chapter 5 and the serving size recommendations in Chapter 7, Block 3 will run you around 2100-2300 calories, give or take. Even the more restrictive Block 1 runs around 1800-1900 calories. Amounts of food are given as ranges in chapter 7 so your results may vary, but I tried to stick as close to the authors' recommendations as possible.
Realize, though, that 1800-1900 calories is not a majorly calorie restricted diet for most people. So the big observations here are: 1) the author is not shooting for quick weight loss; 2) the author assumes that you will shore up any caloric gaps by exercising at lest 3-4 times per week, and; 3) you may want to do a quick calculation of your caloric needs for modest weight loss (estimate 0.5 to 1 pound per week), start off here and see how things go.
I don't like using diet trackers any more then the next person. They are cumbersome and take a lot of time. But so long as you are honest, they give good estimates of calories in. The alternative is to simply go into the diet as written and adjust down the amount of food you are eating if you find you are gaining weight or are not meeting your weight loss goals.
One warning: if you intend to go with the programmed menus found in Chapter 7, you will find that they will up the calories even further. I found, for example, that the Block 3 recommendations for men could balloon you up to 2300-2400 calories per day and that the even the Block 1 recommendations hit over 2000 calories per day. Note: nutrient ratios were the same for the programmed menus as they were for the block diagrams as a source, so if you have to cut back on calories you could simply decrease portion size.
EXERCISE
Lauren is a major advocate of exercise and he prefers bodyweight exercises. He outlines a simple, beginner's program in Part 4 of the book, which is a good starting point for someone who has not exercised before. If you want more in depth programs, he has written two other books, You Are Your Own Gym (YAYOG) and Body By You. He also has a number of videos and a cross platform app for smart phones.
The books are a good starting point for Lauren's style of exercise. I was somewhat familiar with YAYOG before obtaining this book for review on the Amazon Vine Program. I purchased YAYOG so I could get the full experience.
Briefly, YAYOG is actually a great introduction to body weight exercises and is not very expensive. I did the intermediate (1st Class) program along with using the diet book. I tried starting on the advanced (Master Class) program but melted shortly after the alternating 1 arm push ups. This stuff is not for the faint of heart. For those who are skeptical Lauren shows you how bodyweight exercise is real exercise. Lauren gives you a efficient workout that really works, the focus being on the resistance-based interval work out.
As with Body Fuel, YAYOG breaks up exercise into blocks. The publishing/layout is not slick but the information in the book is excellent. As you can imagine, body weight exercises are usually composed of push up variations, squat/lunge variations, and a lot of squat thrust/burpee type exercises. Lauren does throw in some creativity here and mixes things up so the program is not boring. The real money in the exercise program is that Lauren's exercise programs give you insight as to how you might set up your own program.
PROBLEMS/MISSING THINGS
As above, I think that the diet is doable and seems as sound as any, but absolutely lacks an initial caloric needs assessment or any ongoing assessment of calorie needs as the diet progresses. Once again, you can adjust calories up and down on the fly if you don't meet your weight goals or the weight is coming off too fast, but the diet as written is a little calorie dense.
It's a pet peeve of mine, but it would have been nice to give page references for the recipes listed in chapter 7. That way you see a recipe and flip to the appropriate page rather than having to search for it within chapter 8.
Lauren doesn't build in any 'cheat' days. That's okay, I suppose, but there are no recipes for the occasional snack to satisfy your sweet tooth. I get that this is about lifestyle change, but there is nothing wrong with an occasional indiscretion. The author does tell you how to bounce back after falling off the wagon, how to order in a restaurant, eat from a buffet, and avoid peer pressure but it would be nice to have a recipe or two that might hit that sweet spot.
That said, this diet never quite reaches Atkins levels of carb restriction (around 6%), but is still quite a carb restricted diet. Even when carbs are at their highest in Block 3, you're around South Beach Diet levels of carb restriction (around 30%). If you are the type of person who truly needs carbs to be satisfied this diet may not work for you. Realize that even when there are head-to-head comparisons of diets the scientific literature doesn't seem to help all that much. Generally, low carb diets (~10% carbs or less) seem to do the best for 6 month to 1 year in scientific trials and result in greater adherence to and more overall weight loss. But there are almost no studies that follow people beyond 1 year and most trials still show weight loss for the comparison diets. I think the key here is to choose a diet that works best with your favorite foods. If you don't enjoy the diet on any level, you will probably end up falling off the wagon. Pick the diet that you think will work best for you.
CONCLUSIONS
I did not lose vast amounts of weight over the four week period of using this diet. I kind of figured it was too much food, but in the spirit of giving it a try as written, I went with it. That said, after adjusting down the calories, it was an easy diet to follow. Moreover, even when my weight went up by a couple of pounds, I definitely experienced muscle hypertrophy from the workout (the one from Lauren's other book) and my clothes still fit better.
This is the major disadvantage of the diet: lack of setting calorie goals and a basic diet that in its raw form exceeds an average dieters caloric needs. Additionally, some may also quibble with the ratios of nutrients. Keep in mind as well that this diet is meant for steady but sure weight loss, it is not one of those time limited plans designed so that you can lose a maximal amount of weight in a minimal time.
The major advantages here, though, are that the diet is well thought out, simple to follow, and easy to adhere to. Once you establish your calorie goals or start your weight loss, it is easy to continue. And even after you dial down the overall calories, you will generally be able to eat per the schedule without feeling overly hungry. Lauren and his co-author, Maggie Greenwood-Robinson, outline the diet well and really flesh it out by adding a full six-week menu plan to start you off. The exercise section is a nice add on for people who are just starting to add exercise into their lifestyle.
There are incredible numbers of diet books, many of which are quite good. I think this ranks higher on the list. It makes some good compromises in terms of avoiding calorie counting (although, as with many diets, you may benefit greatly from checking yourself once in a while). For those who want to keep things simple and just want to eat, it may do the trick. For those who actually prefer a lot of measurement and ongoing assessment they might want to look elsewhere. (For example, Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World, by Tom Venuto. Venuto's diet, however, is more complicated, adjusting carb and caloric intake dynamically, depending on desired amount of weight loss and exercise activity/goals.)
Nevertheless, Lauren succeeds in making this diet accessibly, easy to implement, and easy to stick to. After a little tweaking to dial down the calories to fit your needs, it's a solid option for those interested in losing weight and I applaud Lauren's emphasis on adding exercise into the mix. Recommended.
3 of 3 people found the following review helpful.
Interesting concept and good recipes
By Carol T.
Some of this book is a bit above my head but a lot of it is common sense. I didn't understand the concept of carb cycling before reading this but I kind of get it now. There are so many differences with even the "good" carbs, it's kind of surprising.
The first part of the book is really just a rehashing of diet principles with a lot of discussion on carbs and slow burning versus fast burning foods, simple carbs, complex carbs, etc. A lot of what's in this section is really stuff we all know.
The second part discusses food, specifically what he refers to as "the magnificent seven." They are:
1. meat
2. fish
3. eggs
4. vegetables
5. fruits
6. grains
7. nuts and seed
This list is in line with what our ancestors ate, mostly, I guess this is the same way Paleo people think about food and how we need to think about eating. Clearly no processed foods. But this diet is about more than food consumption and what to eat. In this section, he introduces us to his diet "blocks." Block 3 is how the diet begins which is basically a three week period where you are introduced to the magnificent seven and the fat burning, muscle building process. This last for three weeks and then you transition to Block 2 in week 4.
Block 2 consists of down cycling calories by reducing your intake of fast fuel carbs and increasing your intake of slow fuel carbs.
Block 1 follows in week 5 with a reduction to just one fast fuel carb serving a day eaten either at breakfast or for a workout. At this time you can eat as many slow fuel carbs as you want to.
He provides food lists, charts, menus and recipes so it's not as complicated as it sounds. Some of the recipes are excellent like the mushroom sauce and the Island Breeze smoothie (I have a lot of pages tabbed in the recipes section but have only made the two I mentioned thus far).
The third part of the book is more of an advanced primer on food prep and planning with a good section on portion sizes. He provides a sample six-week plan so that you can get the idea of how all the pieces work together.
The fourth part covers exercise but you could do what you want, I guess, especially if you already have an exercise program in place – running, cycling, whatever.
The one thing I was wondering about is calorie intake since there isn't really that much information on that, which made me wonder if it's like Atkins in that way as a carb restriction diet, though not as strict as Atkins. That said, you could potentially consume a lot of (too many) calories if you're not paying attention.
I guess at the end of the day the question is whether or not this diet is sustainable as it claims to be (most people fall off the Atkins wagon pretty quickly, not that I'm comparing the two diets too strictly). I'm really not sure. It's worth a try though. What works for some may not work for others.
Overall, this is a pretty interesting book with a lot of information I didn't know before reading it.
It's definitely worth the read and a keeper just for the recipes.
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