The Top 10 Foods That Burn Fat   by G4f

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Foods That Burn Fat: The Top 10 Lists

The following article was used, with permission, from Tom's site and posted here as a useful resource for those of us interested in knowing the best foods to accomplish our goals.

By Tom Venuto, NSCA-CPT, CSCS

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. That's why I decided to put together four separate "top 10" lists of healthy foods that burn fat and build muscle.

Eating the Right Foods 

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.

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.

The Burn the Fat Dabate - High Carb, Low Carb, Any Carb 

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%u2026 so like%u2026 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:
  1. How can we build an eating program that we can enjoy while still getting us leaner and healthier?
  2. How can we build an eating program that helps us control calories?
  3. How can we build an eating program that improves compliance?
  4. Here's one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!
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.

Fast way to burn calories AND get in great shape 

Fastest Way to Burn Calories

Visit http://www.weight-loss-tips.ws to follow how I burn calories fast like I showed in my video. Also, you can realize how hard it can be to burn off the excess food you consume. And, you can find fun ways to exercise rather than visiting a gym.

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My Top 10 Natural Starchy Carb and Whole Grains for Fat Burning 

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

How to Get Abs 

But you need to eat right, too!

Home ab workout: crunch exercise for 6-pack abs

http://scoobysworkshop.com/abs.htm Don't let the TV ads convince you to buy some bulky contraption that will gather dust in your closet, crunches are safe and effective! This video clip shows how to do crunches with varying degrees of difficulty based on your ability. Remember that ab exercises alone will not give you abs! If you have the best abs in the world they will be completely invisible if you are overweight. Aerobic exercise and proper diet are even more important than ab exercises in getting that sought after 6-pack. Form is very important in crunches, many people do them incorrectly and end up working out their neck or hips more than their abs. Use slow movements and only use the abs. Concentrate on trying to raise your shoulders straight up towards the ceiling. Don't worry about how many reps you do but focus on using perfect form. No whipping the head around or flapping your arms! This is not a sit-up either, the hips are stationary. Also important is to minimize any tension in the neck, I do this by very lightly supporting my head with my hands or the weight plate The main reason to workout abs is because strong abs stabilize your lower back and shield you from injury but as a side benefit a 6-pack looks great! Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts. For more information on home workouts, please see my free website (no advertising either): http://fitness.scoobysworkshop.com Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

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The Top 10 Fat Burning Veggies 

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

Free Fat Loss eBook 

This 41 page ebook is an interview with Tom Venuto, an expert at reducing bodyfat, safely. It's yours, free. Not even a catch.

This book is an Abobe PDF so it should be readable on whatever system you have. To read it just click this link and it'll open in a few moments.

To save it to your own system just right click and choose the save link as or save target as option and save it to your downloads or ebooks folder (or wherever.)

The Top 10 Fat Burning Lean Proteins 

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
  10. Trout

A Hot Shimp and Calamari Salad 

It's not on Tom's list, but it's low fat and made of good stuff.

Burn the Fat Kitchen - Cajun Prawn & Calamari Salad

Delicious and tasty, and only 5 points per serve! this is a very quick and simple recipe especially for those days that you can't be bothered cooking! enjoy!

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The Top 10 Fat Burning Fruits 

My top 10 fruits:
  1. Grapefruit
  2. Apples
  3. Blueberries
  4. Canteloupe
  5. Oranges
  6. Bananas
  7. Peaches
  8. Grapes
  9. Strawberries
  10. Pineapple

Do Include the Healthy Fats 

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)

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.

In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

About the Author: 

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle," which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism now!

Cons:
  1. There are no magic pills in this book.
  2. Tom will not promise that you'll lose 20 pounds in 10 days.
  3. It's going to take some effort on your part.
Pros: You get everything you need to make a whole new you. There's a reason that this book has been a hot seller for a long time now.

See for yourself, here!

Reader Feedback 

mobility

hi G4f your have done a great job. people who want to loss weight must be commited to a weight lossing plan, must eat right and execises regularly . you have given good weight tip and that work,s

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Posted October 01, 2008
James43302

Hello Fellow Squidoo Member! Great lens, I gave you 5 stars and two thumbs up. Lots of great content and low ads/content ratio. I also added you to my Squidoo bookmarks. I plan to learn more about this subject. I was surprised to not see watermelon as part of the top 10 fruits.

Posted September 30, 2008
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Posted September 25, 2008
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Posted May 02, 2008

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