Part 8 - An Exclusive Interview With Fat Loss Expert Tom Venuto By Tom Nicoli
Skyrocket Your Fat Loss Success!
Tom Nicoli: That makes complete sense. Establish a baseline, get the fundamentals in place, then be flexible enough to make changes if it’s necessary.
Okay, assuming you have that down, I asked you earlier about some of your best nutritional secrets. Can you give us some more of those specific and simple secrets of nutrition that people can begin applying immediately after they hear what we’re talking about today?
Tom Venuto: Sure. Let me finish going over a few of the basics, and then give you some secrets on how you can fine-tune and really take it to the next level.
The fundamentals is nutrition, when people hear them, sound so much like plain common sense that they tend to disregard their importance, because they’re looking for some new breakthrough. But here’s where you have to start: It all starts with calories.
“Calories in” versus “calories out.” There are people who dispute the calorie theory, but energy expenditure is easily quantified and measured, and energy balance is a simple law of physics. If you want to lose body fat, you need to burn more calories than you take in, period.
Tom Nicoli: It sounds pretty simple.
Tom Venuto: Yeah, simple. Sometimes not easy, but it is simple. The lesson here is to watch your portion size. Don’t overeat in one sitting.
Many people don’t realize, especially when eating in restaurant, that their meal has 1,000 calories or more. A typical meal for losing body fat for women is probably going to be in the neighborhood of 300 or 250 calories, and for men a little bit higher than that, maybe 400 to 475 calories. If you’re eating healthy foods, natural foods, lean proteins, unprocessed carbohydrates, fruits and vegetables, that’s a lot of volume. So you don’t ever have to go hungry if you choose the right foods.
When you combine the law of calorie balance with eating small frequent meals, there’s no need to ever go hungry. My clients are often surprised at how much food they can eat, when it’s clean, healthy food. They’re use to restaurant food, packaged food, and a lot of fast food which is highly concentrated, calorie-dense food. So you need to pay attention to calorie density. Refined foods have more calories packed into a smaller unit of volume, so it’s easier to over consume calories.
I recommend counting calories in the beginning, in the form of creating a menu. I like to create menus on a spreadsheet or using nutrition software. I will print out a menu that has all the calories, proteins, carbs, and fat all added up, and then you have a visual. This lets you see your calories. It’s like an eating goal for the day. You can take your menu and, with a magnet, stick it on the refrigerator, and there’s your menu right in front of you every day. So be aware of calories. Spread them throughout the day in four, five, or six small meals, as opposed to two or three big meals.
Next, you have to balance your macronutrients in every meal, meaning, eat a lean protein and a natural carbohydrate with every meal. Lean proteins include lean meat, chicken, turkey, fish, egg whites, and you can supplement with protein powder if you want to, but emphasize the whole foods first. Then combine your lean protein with a natural carbohydrate.
Some people lump all carbs in the same category, and some people think that carbohydrates are fattening. What you need to do is to make better distinctions between processed, refined carbs and natural carbs. Natual carbs are the foods that grow from the ground or from a plant or tree. That includes sweet potatoes, brown rice, all the vegetables, fruits, beans, legumes, and whole oats. Those are some of the natural carbs. So each meal now has a lean protein and a complex carb. You can also include small amounts of the healthy fats from sources like flax oil, fish oil, flax seed, fatty fish, seeds, nuts, almonds, walnuts, extra virgin olive oil. You now have a balance between the macronutrients: proteins, carbohydrates, and fats.
burnthefat.com
Train hard and expect success,
Tom Venuto
Tom Nicoli: That makes complete sense. Establish a baseline, get the fundamentals in place, then be flexible enough to make changes if it’s necessary.
Okay, assuming you have that down, I asked you earlier about some of your best nutritional secrets. Can you give us some more of those specific and simple secrets of nutrition that people can begin applying immediately after they hear what we’re talking about today?
Tom Venuto: Sure. Let me finish going over a few of the basics, and then give you some secrets on how you can fine-tune and really take it to the next level.
The fundamentals is nutrition, when people hear them, sound so much like plain common sense that they tend to disregard their importance, because they’re looking for some new breakthrough. But here’s where you have to start: It all starts with calories.
“Calories in” versus “calories out.” There are people who dispute the calorie theory, but energy expenditure is easily quantified and measured, and energy balance is a simple law of physics. If you want to lose body fat, you need to burn more calories than you take in, period.
Tom Nicoli: It sounds pretty simple.
Tom Venuto: Yeah, simple. Sometimes not easy, but it is simple. The lesson here is to watch your portion size. Don’t overeat in one sitting.
Many people don’t realize, especially when eating in restaurant, that their meal has 1,000 calories or more. A typical meal for losing body fat for women is probably going to be in the neighborhood of 300 or 250 calories, and for men a little bit higher than that, maybe 400 to 475 calories. If you’re eating healthy foods, natural foods, lean proteins, unprocessed carbohydrates, fruits and vegetables, that’s a lot of volume. So you don’t ever have to go hungry if you choose the right foods.
When you combine the law of calorie balance with eating small frequent meals, there’s no need to ever go hungry. My clients are often surprised at how much food they can eat, when it’s clean, healthy food. They’re use to restaurant food, packaged food, and a lot of fast food which is highly concentrated, calorie-dense food. So you need to pay attention to calorie density. Refined foods have more calories packed into a smaller unit of volume, so it’s easier to over consume calories.
I recommend counting calories in the beginning, in the form of creating a menu. I like to create menus on a spreadsheet or using nutrition software. I will print out a menu that has all the calories, proteins, carbs, and fat all added up, and then you have a visual. This lets you see your calories. It’s like an eating goal for the day. You can take your menu and, with a magnet, stick it on the refrigerator, and there’s your menu right in front of you every day. So be aware of calories. Spread them throughout the day in four, five, or six small meals, as opposed to two or three big meals.
Next, you have to balance your macronutrients in every meal, meaning, eat a lean protein and a natural carbohydrate with every meal. Lean proteins include lean meat, chicken, turkey, fish, egg whites, and you can supplement with protein powder if you want to, but emphasize the whole foods first. Then combine your lean protein with a natural carbohydrate.
Some people lump all carbs in the same category, and some people think that carbohydrates are fattening. What you need to do is to make better distinctions between processed, refined carbs and natural carbs. Natual carbs are the foods that grow from the ground or from a plant or tree. That includes sweet potatoes, brown rice, all the vegetables, fruits, beans, legumes, and whole oats. Those are some of the natural carbs. So each meal now has a lean protein and a complex carb. You can also include small amounts of the healthy fats from sources like flax oil, fish oil, flax seed, fatty fish, seeds, nuts, almonds, walnuts, extra virgin olive oil. You now have a balance between the macronutrients: proteins, carbohydrates, and fats.
burnthefat.com
Train hard and expect success,
Tom Venuto
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