Part 10 - An Exclusive Interview With Fat Loss Expert Tom Venuto By Tom Nicoli
Skyrocket Your Fat Loss Success!
Tom Nicoli: But Tom, when you say meal, I know a lot of people right now are picturing a dinner plate and variety of foods. What can a meal consist of?
Tom Venuto: Well, that goes back to when I was talking about balancing your macronutrients. Macronutrients are just protein, carbs, and fats. If you visualize your plate, on one side of your plate you put a lean protein. That’s the foundation of your meal, the lean protein food. If we’re talking about dinner, maybe that would be salmon or chicken breast. Okay? So you have a lean protein, but that’s not a complete meal yet. To balance it, you need a natural carb, so for example, you put brown rice on your plate. Then you could add a fibrous carb, which could be a green vegetable, so maybe you add asparagus or broccoli to your plate, or maybe a green salad with salad vegetables.
The amount of protein tends to be somewhat fixed, while the amount of carbs can vary quite a bit. There is a small amount of good fats in that salmon, the essential fatty acids, so you don’t have to add in additional fat. So there you have a very, very well balanced, whole food meal.
Tom Nicoli: Now, there’s something I know a lot of people have a misconception of. They think that, at first, they’re feeling hungry, and their subconscious, their instinctive self is sending them that signal, “Hey, you have to eat. You know, we need to survive here, and I’m sending you a signal that it’s time to feed the body. Fuel the system.” But then they ignore it and the hunger pain gets stronger and stronger. And I know that a lot of people, from what I hear through my clients, is that the stronger that hunger pain is, the more they think they need to eat. Now is this true?
Tom Venuto: Well, you have to distinguish between physiological hunger and emotional hunger, or…
Tom Nicoli: Let’s talk about real growl, that physical emptiness in your stomach and how the feeling can get stronger and stronger. As it gets stronger, as you feel hungrier, physiologically, do you really require more food at that time?
Tom Venuto: Usually, that’s a pretty good indication that you do need to eat. Your body is sending you signals for a reason. But you probably won’t get that kind of ravenous hunger if you choose your meal frequency and food choices properly. The most common daily menu pattern I see is skipping breakfast, or having a skimpy breakfast like coffee and a bagel, and that’s not really a substantial meal. If you would eat a substantial breakfast – in fact, make it the biggest meal of the day - and if you would get a mid-morning snack or small meal, and if you would get that lunchtime balanced meal, then you’re already on meal four in the middle of the afternoon. When you get to dinner, you’re not going to have those ravenous hunger pains, craving, and a growling stomach.
If you’re combining the foods properly and you’re avoiding refined sugars, and you’re eating lean protein and enough good fat, your blood sugar and insulin aren’t going to be yo-yoing all over the place, which triggers that type of hunger.
Your food choices have a tremendous impact on your appetite and level of hunger. So if you’re experiencing really severe hunger, you might want to ask yourself, “What’s the cause? Am I skipping meals? Am I eating too much sugar? When I’m starving later on, am I overeating as a result of that? Or am I feeling myself, like stoking a furnace, in small amounts at regular intervals throughout the day, keeping my blood sugar and insulin on an even keel and my hunger under control?”
burnthefat.com
Train hard and expect success,
Tom Venuto
Tom Nicoli: But Tom, when you say meal, I know a lot of people right now are picturing a dinner plate and variety of foods. What can a meal consist of?
Tom Venuto: Well, that goes back to when I was talking about balancing your macronutrients. Macronutrients are just protein, carbs, and fats. If you visualize your plate, on one side of your plate you put a lean protein. That’s the foundation of your meal, the lean protein food. If we’re talking about dinner, maybe that would be salmon or chicken breast. Okay? So you have a lean protein, but that’s not a complete meal yet. To balance it, you need a natural carb, so for example, you put brown rice on your plate. Then you could add a fibrous carb, which could be a green vegetable, so maybe you add asparagus or broccoli to your plate, or maybe a green salad with salad vegetables.
The amount of protein tends to be somewhat fixed, while the amount of carbs can vary quite a bit. There is a small amount of good fats in that salmon, the essential fatty acids, so you don’t have to add in additional fat. So there you have a very, very well balanced, whole food meal.
Tom Nicoli: Now, there’s something I know a lot of people have a misconception of. They think that, at first, they’re feeling hungry, and their subconscious, their instinctive self is sending them that signal, “Hey, you have to eat. You know, we need to survive here, and I’m sending you a signal that it’s time to feed the body. Fuel the system.” But then they ignore it and the hunger pain gets stronger and stronger. And I know that a lot of people, from what I hear through my clients, is that the stronger that hunger pain is, the more they think they need to eat. Now is this true?
Tom Venuto: Well, you have to distinguish between physiological hunger and emotional hunger, or…
Tom Nicoli: Let’s talk about real growl, that physical emptiness in your stomach and how the feeling can get stronger and stronger. As it gets stronger, as you feel hungrier, physiologically, do you really require more food at that time?
Tom Venuto: Usually, that’s a pretty good indication that you do need to eat. Your body is sending you signals for a reason. But you probably won’t get that kind of ravenous hunger if you choose your meal frequency and food choices properly. The most common daily menu pattern I see is skipping breakfast, or having a skimpy breakfast like coffee and a bagel, and that’s not really a substantial meal. If you would eat a substantial breakfast – in fact, make it the biggest meal of the day - and if you would get a mid-morning snack or small meal, and if you would get that lunchtime balanced meal, then you’re already on meal four in the middle of the afternoon. When you get to dinner, you’re not going to have those ravenous hunger pains, craving, and a growling stomach.
If you’re combining the foods properly and you’re avoiding refined sugars, and you’re eating lean protein and enough good fat, your blood sugar and insulin aren’t going to be yo-yoing all over the place, which triggers that type of hunger.
Your food choices have a tremendous impact on your appetite and level of hunger. So if you’re experiencing really severe hunger, you might want to ask yourself, “What’s the cause? Am I skipping meals? Am I eating too much sugar? When I’m starving later on, am I overeating as a result of that? Or am I feeling myself, like stoking a furnace, in small amounts at regular intervals throughout the day, keeping my blood sugar and insulin on an even keel and my hunger under control?”
burnthefat.com
Train hard and expect success,
Tom Venuto
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