Top 10 Fat Loss Foods

Top 10 Fat Loss Foods
by Tom Venuto author of the Online Best Seller

Burn The Fat Feed The Muscle

Anytime the topic of discussion in my blogs, articles or newsletters has turned

to my own personal grocery shopping list, there has always been a spike in interest.

It seems that many people are not only curious about what foods a natural

bodybuilder eats to maintain single digit body fat, but they also want to be

taken by the hand and told exactly what foods to eat themselves while on

fat-burning or muscle building programs.

Of course, I can’t tell you what YOU should eat because I don’t know your

likes and dislikes, not to mention whether you have any intolerances, allergies

or foods you don’t eat for ethical reasons, etc.

What I CAN do is show you what I eat, which has helped me keep my body fat

under 10% all year round and peak in the low single digits when I want to

get cut for competitions or photo shoots

I decided to put together four separate “top 10” lists of healthy foods to feed

your muscle and burn fat.

Exact quantities and menus are not listed, just the individual foods, and of

course my food intake does vary.

I aim to get as many different varieties of fruits and vegetables as possible

over the course of every week and there are a lot of substitutions made,

so you are not seeing the full list of everything I eat, only what foods I eat

most of the time.

I also want to point out that while I don’t believe that extreme low carbs

are necessary or most effective when you look at the long term, research

has shown that there are some definite advantages to a low to moderate

carb and higher protein diet for fat loss purposes.

These include reduced appetite, higher thermic effect of food and “automatic”

calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to

bodybuilding competitions. Specifically, it’s the foods that are on the starchy

carbs and grains list that go down during the brief pre-competition period

when I’m working on that really “ripped” look.

I keep the green and fibrous veggie intake very high however, along with large

amounts of lean protein, small amounts of fruit, and adequate amounts of

essential fats (“LEAN, GREEN and MARINE!”)

This list reflects my personal preferences, so this is not a prescription to all

readers to eat as I do. It’s very important for compliance to choose foods you

enjoy and to have the option for a wide variety of choices.

In the past several years, nutrition and obesity research – in studying ALL

types of diets – has continued to conclude that almost any hypocaloric diet

that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb – low carb argument or any other debate

as much as it is about calorie control and compliance. The trouble is, restricted

diets and staying in a calorie deficit is difficult, so most people can’t stick with

any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates

(for example, low carb vs. high carb is getting really old… so like… get over it

everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

* How can we build an eating program that we can actually enjoy while still

getting us leaner and healthier?

* How can we build an eating program that helps us control calories automatically?

* How can we build an eating program that improves compliance?

Here are the lists of foods I choose to achieve these three outcomes. This eating

plan is not difficult to stick with at all, by the way. I enjoy eating like this and

it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker

Jim Rohn has said, “Bad habits are easy to form and hard to live with and good

habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if

oatmeal is on the top of the list, it means that is the food I am most likely

to eat every single day.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)

2. Yams

3. Brown rice (a favorite is basmati, a long grain aromatic rice)

4. Sweet potatoes (almost same as yams)

5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)

6. White potatoes

7. 100% whole wheat bread

8. 100% whole wheat pasta

9. Beans (great for healthy chili recipes)

10. Cream of rice hot cereal

My Top 10 top vegetables

1. Broccoli

2. Asparagus

3. Spinach

4. Salad greens

5. Tomatoes

6. Peppers (green, red or yellow)

7. Onions

8. Mushrooms

9. Cucumbers

10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)

2. Whey or Casein protein (protein powder supplements)

3. Chicken Breast

4. Salmon (wild Alaskan)

5. Turkey Breast

6. Top round steak (grass fed beef)

7. Flank Steak (grass fed beef)

8. Lean Ground Turkey

9. Bison/Buffalo (lean game meats)

10. Trout

My top 10 fruits

1. Grapefruit

2. Apples

3. Blueberries

4. Canteloupe

5. Oranges

6. Bananas

7. Peaches

8. Grapes

9. Strawberries

10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin

olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), avocado

and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose

intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists.

When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or

non fat yogurt and low or non fat cheese (great for omelettes).

Last but not least, I usually follow a compliance rate of about 95%, which

means I take two or three meals per week of whatever I want – stuff that is

NOT on these lists – like pizza, sushi, big fatty restaurant steaks, etc –

whatever I want (contrary to the persistent rumors, I’m not some cyborg

or “food neurotic” that never enjoys a good restaurant meal…

believe me – I DO!)

I hope you found this helpful and interesting. Keep in mind, this is MY food

list, and although you probably couldn’t go wrong to emulate it, you need

to choose natural foods YOU enjoy in order to develop habits you can stick

with long term.

If you’d like to learn more about fat burning nutrition and what to eat for

maximum fat loss, then be sure to take a look at the

go ====> Burn The Fat, Feed The Muscle program.

Thousands of men and women call this their “fat loss bible” – and it comes

with some bonuses that go into more depth about the best healthy foods to eat

* Foods that burn fat

* Foods that turn to fat

* The A-Food, B-Food Lecture, How to get good grades

on your food choices

And, Burn The Fat includes a “clean food” data base which shows you

in a quick reference chart an extensive list of exactly what to eat.

For more details on fat burning foods and Burn The Fat, Feed The Muscle,

just go to: Burn The Fat – Feed The Muscle

Train hard and expect success,

Tom Venuto,

Fat loss coach

Tom Venuto is a celebrity fitness consultant and fitness coach specializing in fat burning and muscle.
You can find out more information on his best selling fitness plan at his website
Go —> Burn The Fat, Feed The Muscle

Five Common Fitness and Fat Loss Mistakes

5 Common Fitness And Fat Loss Mistakes by Darin Steen and Mercola Fitness

If You want more information on Darin’s incredible fitness and fat loss program
go to=====> Fat Loss Life Style

1.  Doing only cardiovascular exercise.

2. Eating too many starchy carbs.

3.  Not Having fitness and fat loss goals.

4.  Too much Fitness and Fat loss information

5. Going too fast.

Listen to the entire fat burning video. This is great information.
Then Visit Darin’s Fat Loss Life Style Site for a complete
body transformation.

3 Rebel Fat Loss Tricks

3 Rebel Fat-loss Tricks

Want to Burn More Fat?

If your looking for the Radical Plan that we use to lose
our  body fat go here—–>Rebel Fat Loss Video

3 Rebel Fat-loss Tricks
By Jon Benson
Nutrition, Fitness and Fat-loss Specialist
Bestselling author of “Every Other Day Diet

You know what?
I like “weird.” I’ve always been a bit on the fringe side of the fence if you know what I mean. A bit of a rebel. So were guys like Einstein, Mozart, and Picasso. Not that I’m putting myself into their category of genius by any stretch… but I love their approach to life.


Makes sense to me. This life it too darn short for anything less than being bold.  That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday.

And the day before…  And the month before…  And the year before.  Do you want to live your years like that? Or do you want to dive into life? Be the greatest “you” possible?  Then be a bit of a rebel.

Here’s some “rebel tips” for fat loss I think you’ll enjoy…

REBEL TIP 1 –   Flip The Food Pyramid Upside-down

The USDA’s Food Pyramid is an utter joke. It’s origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn’t you know it… the grain industry increased their “contributions” (read: bribes) to certain politicians to get placement atop the pyramid… or in this case at the very bottom. The “foundation” if you will.  Just think about this for a moment:  The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?  Are they NUTS?  Yes… they are nuts. (Which, by the way, are no where near the foundation… nuts, that is.)  You’d be better off flipping the sucker upside-down.  That would look like this:  40% of your calories from healthy fats 30% of your cals from protein 30% of your cals from carbs  Roughly, that is.  Sounds… rebellious, right?  Well it is.  Too bad I have the science (and the abs) to back it up.  If you want a system laid out for you, then go here:  Rebel Fat Loss Video<– go!

REBEL TIP 2 –     Cardio Is Not Smart-ee-o

At least the way the so-called “experts” want you to do it.  Look: This isn’t rocket science. Just walk into any gym…take a look at the folks who only do cardio work for 45-60 minutes every day.? Do they look any different from year to year?  Let me save you some time:  NO. They do not.  Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that’s not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not body fat.  What do you want to burn?  Exactly. Body fat. Finally, cardio is no where near as efficient as resistance training at dissolving body fat… and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after.  Now, I ‘do’ have a rebel cardio trick… and it takes 9-15 minutes 2-3 times a week to perform.  That’s it. And you get ALL the benefits heart-wise of long-session cardio. .  Combine it with some brisk walking and my overall fitness plan and presto: No more body fat.
Rebel Fat Loss Video<– go!

This is completely illustrated with photos too… and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.)

Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye.

Do Not Overwork Your Abs

Here’s a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups… all geared toward seeing those toned abs they want.

Guess what?

Waste of time.

In fact, it’s worse than that… it can literally shut down your recovery ability. You’ll slow your progress in the gym (or at home)… and your fat-burning too.

And you may give up your plan entirely because of it.

Here’s the brutal truth:  Ab ‘muscles’ are easy to build. It only takes about 3 minutes 2-3 times a week… that’s it.

( Note: Jon included my “3 Minute Abs” in the fitness book I just told you about… it’s only for those who get EODD though… )

The muscles are not what make your stomach flatter… it’s the nutrition plan folks.

You’re just building muscle underneath layers of body fat… not good.

Bottom line: Rely on resistance training and Jon’s special “favorite foods diet plan” to get and stay lean.

More about it all here:

Rebel Fat Loss Video <– go!

So be a rebel.

Thumb your nose at the establishment and step out on your own.

Trust me: You’ll be a leader in every sense of the word if you do.

Jon Benson is a fitness consultant and the author of “Every Other Day Diet