fat loss tip 7

The REAL WAY to Stop Eating Fast Food

 By Tom Venuto

-“How could you eat that junk? It’s so bad for you!” (nag, nag). “Don’t you know those fries will give you a heart attack?” (nag, nag). “You have to stop eating all that fast food, it’s going to make you fat!” (nag nag). “You have to eat more healthy food like fruits and vegetables - they’re good for you!” (nag, nag). Your friends nag you, your family nags you, your doctor nags you, the health newsletters, websites and magazines - they all nag you, and of course, your personal trainer nags the heck out of you, to stop eating all those BAD FAST FOODS. But does all that nagging you and bad-mouthing the fast food industry really help anyone stop?

-It doesn’t look that way. The fast food industry is thriving, even in the bad economy. The Chicago Tribune recently said that McDonalds is “recession proof.”

-As one of only two companies to turn a major profit over the last year (the other being Wal Mart), McDonald’s is laughing its way to the bank. In fact, McDonalds plans to open 1,000 new stores this year.

-I was driving down Route 95 a few weeks ago and pulled over to use the rest room at Mcdonalds on a Saturday morning (there’s a McDonalds conveniently located immediately off almost every exit up and down the full length of Interstate 95).

-The parking lot was full, it was standing-room only inside and the lines snaked around into the seating area! You’d think Brad and Angelina were there signing autographs or something. Nope. Just a regular weekend at breakfast-time.

-I was shopping in Wal Mart the same week and I almost passed out when I saw (smelled, actually) a McDonalds… INSIDE THE WAL- MART! Also, with lines.

-Yep. It looks like your friends and family’s nagging you to stop eating fast food, and all the messages of the health and fitness industry to get people eating more “health food” are not working!

-So what does work?

-The results of a new survey from the behavior and psychology section of the journal, OBESITY (Feb 2009) provide some answers:

-Researchers at the University of Minnesota School of Public health surveyed 530 adults about their attitudes towards fast foods.

-They found that people already know fast food is unhealthy. (like, no kidding!)

-The primary reasons they eat it anyway are because of the perceived convenience and a dislike for cooking! (I’d add another: they think fast food is always cheaper than healthy food).

-So, said the authors of this research paper, nagging people to eat more healthy food and warning them that “fast food is going to make us fat and kill us” is not the best approach.

-What’s the right approach?

-Focus on teaching people how to make healthy eating fast, convenient and easy, because those are the reasons people are choosing fast food in the first place.

-So what’s holding us back from implementing or taking this advice?

-Well, I think that most people can’t get over the ideas that they “just cant cook” or that cooking is “too time consuming” or that healthy food “tastes like dirt” (as if McDonalds is gourmet food!)

-That said, I’m not going to nag you, scold you or try to scare you out of eating fast food. I’m not going to lecture you about health food (not today, anyway). Nor am I going to bad-mouth the fast food restaurants.

I’m going to lead the new charge by showing you just how easy and convenient it is to eat healthy and nutritious food and make it delicous.

-Here’s a few meal ideas (for starters) to prove my point.

3-MINUTE APPLE CINNAMON OATMEAL

* natural oatmeal (like Quaker old fashioned rolled oats)
* natural (unsweetened) applesauce
* cinnamon
* for protein, serve with scrambled eggs or egg whites on side or stir 1-2 scoops of vanilla protein powder into the oats
-I eat this almost every morning. It’s faster, easier and cheaper than going to the donut place or getting sausage, cheese, bacon breakfast muffins at the fast food joint! (you don’t have to wait in line, either!)

10-MINUTE LAZY PERSON’S CHINESE STIR FRY

* Brown rice (I like basmati)
* frozen oriental vegetables
* chicken breast, grilled (try foreman grill)
* bragg’s “liquid aminos” (or light/lo-sodium soy sauce)
-This takes 30 minutes, however, if you get a rice cooker and make a giant batch, you can have your rice on standby for instant eats and this will take less than 10 minutes.

-It doesn’t get much easier than that. (I like those chinese veggies that come with the little mini-corn-on-the-cobs… reminds me of that Tom Hanks Movie, BIG)

2-MINUTE BLACK BEANS AND SPICY SALSA

* black beans (15 oz can)
* Medium or hot salsa
* 1 tbsp extra virgin olive oil
* 2 cloves garlic or chopped garlic to taste
* salt and pepper to taste
-This one takes you all of 2 minutes to make. No cooking required! And it’s good! It’s vegetarian as listed above, but if you’re a high-protein muscle-head like me, just add chicken breast or lean ground turkey.

-Best part: this is all inexpensive food! Oats, rice, beans… doesn’t get much cheaper than that - buy your healthy staples in bulk and the cost per serving is probably less than mickey D’s! (yes, even the “Value” meals)

-Every one of these recipes is compatible with my Burn The Fat program

-This means that my way of eating makes you more muscular and leaner… so you can look hot wearing very little clothes this summer… and be healthier… and save money too.

-Train Hard, Eat Right, and Expect Success!

TOM VENUTO
Burn The Fat, Feed The Muscle

ABOUT THE AUTHOR:

TOM VENUTO is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn The Fat, Feed The Muscle.

°Burn The Fat Feed The Muscle Is Available For Mobile Devices.

fat loss tip 6

3 Bodybuilding Food Lists  ( What Lean And Muscular People Eat )

By Tom Venuto
Burn the Fat, Feed the Muscle

In the last Fat burning tips article / newsletter, I shared the 1-2-3 E-Z meal creation formula. This is the same formula that has been helping bodybuilders and physique athletes gain muscle and lose fat for decades.

Today I want to answer some of those questions I received about the Burn the Fat, Feed the Muscle (BFFM) meal template - lean protein + starchy carb + fibrous carb, and specifically, what to eat.
All over the internet you see lists of the "BEST" foods to eat and of course the "WORST" foods to eat. These are helpful sometimes except for a few big problems:

One, you might not like those "best" foods. Two, you might not be able to eat those foods (allergy / intolerance). Three, the foods may be part of someone else's ideology ... which may not suit your personality any more than it suits your body type.
There is a danger in following someone else's food list (even an expert/guru) unless you understand the context in which those recommendations are given and you customize the list for your own needs.
On the other hand, if you know about the 3 classic bodybuilding nutrition food lists - lean proteins, starchy carbs and fibrous carbs - and you understand the distinctions between those types of carbs, then putting together meals and entire daily meal plans is a snap.

These food lists are NOT a personal prescription for you - they are simply what I have observed as the most popular foods eatin by bodybuilders and other physique athletes - the leanest and most muscular people in the world.

We'll Start With Protein:

Lean Protein:

1.    Egg Whites	2.    Eggs Whole	3.    Liquid Egg Whites (carton)	4.    Chicken Breast
5.    Turkey Breast	6.    Top Round Steak (very lean red meat)	7.    Leanest Cuts of Bison/Buffalo	8.    Lean Game Meat (elk, venison, etc)
9.    Salmon (fish with high omega-3 fat content)	10.  Tilapia and Other White Fish (lean fish)	11.  Shellfish	12.  Lowfat Cottage Cheese or High Protein Dairy Products
13.  Protein Powders /Protein Shakes (whey, casein, or mixes)

Obviously vegetarians have to use high protein plant sources, but the principle and objective is the same for everyone: Have a lean protein source with every meal.

Simple. Part 1 of the 3-part meal DONE!
Next is the fibrous carbs. These include vegetables which are usually high in fiber and always low in caloric density. Think greens and think non starchy veggies.
Fibrous Carbs:

1.    Broccoli	2.    Asparagus	3.    Green Beans	4.    Onions
5.    Bell Peppers (green or red)	6.    Tomatoes (yes, i know, technically it's a fruit)	7.    Cauliflower	8.    Spinach
9.    Lettuce / Leafy Salad Greens	10.  Cucumbers	11.  Celery	12.  Squash
13.  Carrots (technically starchy but low cal)	14.  Mushrooms	15.  Brussels Sprouts

This of course, is only a partial list, but these are the fibrous carbs that I see appear on fat burning meal plans of "the lean people" more often than any others.

Put a lean protein and a fibrous carb together and 1 + 2 = BANG!

There you have a maximum fat burning meal (meaning, its high protein content is thermogenic and the meal is hard to overeat due to the low calorie density and the food form). This could actually create automatic fat loss.

Last but not least: poor, misunderstood starchy carbs.
Yes, you'll eat more lean protein and more fibrous carbs for maximum fat loss, but if you want to gain muscle or provide fuel to an athletic lifestyle, its very misguided to demonize and or exclude all the starchy carbs.
These carbs make up an important part of the year-round diet of the leanest most muscular physique athletes. The key is to pick the right ones, and then manipulate the starchy carbs based on goals and body type.

That's why I call starchy carbs the X factor. X is a variable. Lean protein and fibrous carbs are a constant. The amount of X (starchy carbs) can vary a LOT from person to person.
Eat more of them for muscle gain and fueling endurance work, and yes even eat them for fat loss, but less of them and use nutrient timing (load them after your workouts - before and after if you've got calories to spare).
Starchy Carbs:

1.    Old Fashioned Rolled or Steel Cut Oatmeal (unsweetened)	2.    Yams or Sweet Potatoes	3.    White Baked Potatoes
4.    Brown Rice	5.    Beans, Peas and Legumes	6.    Quinoa (and other less common grains - spelt, amaranth, etc)
7.    100% Whole Grains and Whole Grain Products (pastas, breads, tortillas, etc)

By far the first four - oats, yams, potatoes and rice are the most popular starchy carbs in the physique world - staples.

These are the natural starches. Beans and legumes are also popular and grains like quinoa are rising in popularity (can be served like rice or as a morning porridge).

Grains have really been beaten up lately (diet scapegoat of the year), even the whole grains, but for people without problems with wheat or gluten, whole grain pasta and whole grain breads do show up on physique athlete meal plans, and we see lean and muscular athletes eating them all the time - mostly however, in the muscle building phase and or at post-workout meals.

Now, putting it all together you can see that a traditional muscle building meal is 1 + 2 + 3: (lean + starchy + fibrous)

1.    eggs + oatmeal + omelet veggies

2.    tilapia + rice + broccoli

3.    chicken breast + sweet potato + asparagus

What about fruit?

That's a separate topic, but yes, plug your favorite fruit into any meal instead of some of the starchy and fibrous carb calories - example:

1.    eggs + smaller portion of oats + mixed fruit cup

There is a little number crunching to hit your calorie and macro goals, but this is not difficult or complicated.

The "TRICKY" part is the manipulation of that starchy carb intake - that X factor - and that takes some knowledge of how your body type responds to concentrated carbs.

The people who follow My Burn the Fat, Feed the Muscle (BFFM) Program know how to do this because I devoted entire chapters to knowing your body type (chapter 5) and to manipulating carb intake for maximum fat loss (chapter 12).

We'll be discussing those topics more in future newsletters, and if you don't have the BFFM e-book yet, be sure to grab a copy here:  Get Burn the Fat,Feed the Muscle (BFFM)

Train Hard And Expect Success,
Your Friend And Coach, TOM VENUTO

Founder & CEO of
Burn The Fat Inner Circle

PS. In the upcoming newsletters, we are going to discuss the carb intolerant body type and (starchy) carb manipulation for maximum fat loss ("normal" fat loss or even getting ripped for competition) ... also, we'll cover how to make recipes out of this simple meal template so that instead of thinking you have to eat plain chicken plain potato and plain veggies, you can make your food taste zesty and delicious.

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