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

Manuel Villacorta M.S. RD. C.S.S.D. (Author)

Book Description

Release date: May 14, 2012

Eating Free reveals why the prevailing wisdom on weight loss--low-calorie, no carbs, high-intensity exercise--sharply clashes with the facts of human biology and human nature, setting dieters up for failure, again and again. He offers a welcome alternative: a scientifically sound, sensible, effective, and truly pleasurable way of eating.       

Why Eating Free isn't just another diet book:

Eating Free sheds light on a little-known hormone, ghrelin, which controls our hunger (the need to eat), drives our appetite (the desire to eat), and works to manage our metabolism and ability to burn fat only when it is fed, regularly and well. To keep ghrelin and its power to provoke cravings in check, Manuel Villacorta advocates eating--beginning with breakfast, within an hour after waking, and then every three to four hours;

Eating Free also calls attention to the role of sleep in weight loss. Based on studies, ghrelin (and appetite) increases when sleep is reduced to four or five hours a night, from the ideal six to eight hours;       

Eating Free urges dieters to welcome back carbs, a macronutrient needed to control ghrelin spikes. The average brain needs 130 grams of carbs per day to function optimally; 

The Eating Free program achieves steady, sustainable weight loss--with an 84 percent success rate among Villacorta's clients. (Other diets, on average, have an 85 percent failure rate!).

Eating Free presents a "newtrition" combination for optimal fuel and quality weight loss: 45 percent carbs, 30 percent protein, and 25 percent fats;

Eating Free refutes the focus on grueling, daily exercise for weight loss. Research shows that losing weight is 80 percent nutrition and lifestyle. Plus, rigorous workouts cause ghrelin to spike, particularly in women;

Eating Free demonstrates that weight loss is about a whole balance of factors, including our stress levels. Cortisol production, due to everyday stress, can be a huge barrier for weight loss. Stress is toxic to our well-being, so self-care isn't just a nice idea; it's essential to effective weight loss;         

Manuel Villacorta is on a mission to get Americans eating with elegance. Villacorta encourages everyone to eat the way his family dined in his native Peru--taking the time to savor all kinds of food, in moderate portions, and share the joy of eating with family and friends

Product Details

• Paperback: 264 pages
• Publisher: HCI; 1 edition (May 14, 2012)
• Language: English
• ISBN-10: 0757316352
• ISBN-13: 978-0757316357
• Product Dimensions: 6 x 0.7 x 9 inches
• Shipping Weight: 11.4 ounces (View shipping rates and policies)
• Average Customer Review: 4.5 out of 5 stars  See all reviews (14 customer reviews)
• Amazon Best Sellers Rank: #52,806 in Books (See Top 100 in Books)

Editorial Reviews

Review

"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 NetGalley)

Weighing the Options: Diet and Fitness 2011 (November 28 issue):

"Also encouraging a new look at the carb-denial strategy is Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger, and Keep Weight Off for Good (HCI, May), in which nutritionist Manuel Villacorta shares the advice that has already helped more than 2,000 people lose weight and keep it off. The book will be featured in Fitness magazine as part of a story on a bride who used the plan to shed 15 pounds for her wedding; several other promotional efforts are in the works."
--Publishers Weekly

(Publishers Weekly Publishers Weekly)

Eating Free: The Carb-Friendly Approach to Lose Inches, Embrace Your Hunger, and Keep the Weight Off for Good
Manuel Villacorta
HCI, $15.95 trade paper (264p) ISBN 978-0-7573-1635-7

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 [another acronym], 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)

--Publishers Weekly

(Publishers Weekly Publishers Weekly)

"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)

From the Author

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.

See all Editorial Reviews

Product Details

• Paperback: 264 pages
• Publisher: HCI; 1 edition (May 14, 2012)
• Language: English
• ISBN-10: 0757316352
• ISBN-13: 978-0757316357
• Product Dimensions: 6 x 0.7 x 9 inches
• Shipping Weight: 11.4 ounces (View shipping rates and policies)
• Average Customer Review: 4.5 out of 5 stars  See all reviews (14 customer reviews)
• Amazon Best Sellers Rank: #52,806 in Books (See Top 100 in Books)

Most Helpful Customer Reviews

2 of 2 people found the following review helpful

5.0 out of 5 stars Must Read if Struggling with Weightloss June 9, 2012

By Lauren Arzula Maddock

Format:Paperback|Amazon Verified Purchase

If you have tried it all and failed, if you have suffered for years with guilt, or if you are just interested in knowing more about how food interacts at the metabolic level, this is a must read for you! Learn to embrace food in a new way, take charge of your diet and learn how you can make what you eat work for not against you. This book lays it out in a straightforward manner that is an easy read. The sample menus will help you get started right away and offer accessible and enjoyable options.

2 of 2 people found the following review helpful

5.0 out of 5 stars Motivational, sound advice that works! May 31, 2012

By Rosanne Rust

Format:Paperback

I'm also a dietitian. But guess what? I have to work at staying healthy and controlling weight and eating habits just like everyone else. At 48, I'm struggling a bit with weight control, and like Villacorta, I love to eat! Even an RD needs a pep talk once in a while, and Eating Free gave it to me! Villacorta offers sound advice, and helps readers understand why working at new habits pays off.

I've enlisted some of his tips already: #1 Work on the eating plan first - In my case, I backed off exercise, and have found I'm less hungry and able to get back to a better eating plan and less mindless snacking. I've finally lost 2 pounds after not seeing the scale budge for 2 years! We sometimes get into our heads that we must exercise to lose weight, and while it's important for overall fitness and health, I always stress that the bottom line (and it's difficult) for weight loss is always this: Creating the calorie deficit; i.e. reducing daily calories. Eating Free offers you strategies to control hunger and choose foods that you will enjoy while getting total calories in check, and producing results.

Pick this book up! I promise Manual's easy to use strategies will inspire you!

2 of 2 people found the following review helpful

4.0 out of 5 stars Basic but Good May 14, 2012

By Jacqueline Gonzales

Format:Paperback

This book gets backs to the basics of sensible eating. Mr. Villacorta is a registered dietician but the book doesn't come across as dry or overly technical.

The book reminds you that the best way to lose weight is a steady, sensible, whole life change. I read through this book quickly and was excited to put it into my own life.

1 of 1 people found the following review helpful

5.0 out of 5 stars A Pleasant Surprise September 20, 2012

By Coramdeo540

Format:Paperback

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. Read more ›

1 of 1 people found the following review helpful

5.0 out of 5 stars This book is a gift to yourself! June 17, 2012

By Nutrition123

Format:Paperback

This book is wonderful! Manuel has a practical and loving charisma as he describes good sensible nutrition and way of life that works for weight loss and overall health and wellness. This book is easy to understand, a joy to read and puts the fun back into nutrition and eating healthy. It is important to understand the way our body works in order to understand how to treat it right. This is exactly what Manuel does in this book. This book is not a temporary fix to weight loss, but a solution to empower folks with the knowledge that is needed to understand how and why and what to eat. With all the misleading information out there, no wonder folks are lost! Manuel brings us back to reality with his Eating Free plan. Losing weight should not be as difficult as we have made it. Manuel guides us through our biology and how we can make nutrition work FOR us and not AGAINST us in these modern times of stress and misinformation regarding nutrition. Manuel describes a struggle with weight loss that we have all experienced, and proves with science and his expert experience that if we apply his principles to our everyday lives we can be at peace with ourselves. Once we find a balance with our food our lives become more enjoyable and pleasurable. I wish this book was available to me 10 years ago when I started dieting for weight loss. I am so happy that this practical and healthy guide to nutrition has hit the book shelves. I hope the Eating Free message reaches many people to help them live healthier lives. I know it has helped me! Enjoy this book and share it with friends and family. You will be so glad you made the investment for your health.