Monday, July 2, 2012

How to Lose Baby Belly Pouch-Why Eating the Right Foods Are Important

How to lose the baby belly pouch comes much easier when one learns how to eat the right kinds of foods. While exercising, drinking lots of water, and other weight loss methods are effective, many people lose sight off how important the nutrition aspect is. As a matter of fact, to achieve maximum weight and fat loss, it really is 80% nutrition!

Tom Venuto, author of "Burn the Fat, Feed the Muscle" is one of my favorite people weight loss mentors to learn from because he is the real deal. He gives it to you straight and then leaves it up to you to decide what to do.

I recently receive an email from Tom in which he discussed some of what he calls the "best" foods to help you plan your meals so the weight and fat can come off much easier. I hope you learn a lot from what Tom has to say.

"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 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.

This protein list is not a personal prescription for you - but here are
the most popular lean protein sources eaten by bodybuilders and other
physique athletes

egg whites
eggs whole
liquid egg whites (carton)
chicken breast
turkey breast
top round steak (very lean red meat)
leanest cuts of bison/buffalo
lean game meat (elk, venison, etc)
salmon (fish with high omega-3 fat content)
Tilapia and other white fish (lean fish)
lowfat cottage cheese or high protein dairy products
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

green beans
bell peppers (green or red)
tomatoes (yes i know technically its a fruit)
Lettuce/ leafy salad greens
Carrots (technically a starchy but low cal)
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)

old fashioned rolled or steel cut oatmeal (unsweetened)
yams or sweet potatoes
white baked potatoes
brown rice
beans, peas and legumes
quinoa (and other less common grains - spelt, amaranth, etc)
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 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)

eggs + oatmeal + omelet veggies
tilapia + rice + broccoli
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:
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 ebook yet, be sure to grab a copy here:

 Get Burn the Fat, Feed the Muscle (BFFM): 

Train hard and expect success,

Tom Venuto, Fat Loss Coach,
Author of Burn The Fat, Feed The Muscle,

I hope what Tom shared will make it much easier for you to plan your meals to that you can get rid of the baby belly pooch.

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