Tom Venuto's Fat Loss Nutrition Tips

Tom Venuto Nutrition Tips

I've been getting to a lot of old emails this weekend that I had cluttering up my inbox...here's some more gold from Tom Venuto from BurnTheFat.com

QUESTION:

Tom, I recently purchased your Burn The Fat, Feed The Muscleebook, and I have to say it is hands down the best thing Ihave ever read on the subject, and I have read a lot. Someof the information I already knew, but your ebook was thefirst thing I ever read that put everything together in oneplace and really explained the reasoning behind why you are supposed to do certain things in your diet to lose the fat.

My question / problem is that I understand how important it is to eat small frequent meals six times a day to gain muscle or to lose fat, but I just find it completely impossible to do that. I am very busy, I work long days, usually 9-10 hours and sometimes more, and then I have a long commute on top of that. I have no problem with eating the type of foods you recommend or working out 3-4 times per week, but it just doesn't seem possible to do 6 meals a day. Do you have anysuggestions, or am I just screwed?

Sincerely,
Kyle
Long Island, NY

ANSWER:
Before I answer your question about meal frequency, it wouldhelp you a lot if you made an important distinction:
You are confusing "impossible" with "difficult"

Yes, it is difficult to eat six or even five times a dayBut it's not impossible to eat five or six times a day

Likewise, we could also say,
Yes, it is difficult to get six pack absBut it's not impossible to get six pack abs
Everything worth having in life is difficult. Almost everythingthat is common or easy to obtain has very little value.

We get bombarded every day with fat loss and fitness messagesabout how we can "easily get the bodies of our dreams withouteffort... no diet... no exercise... just pop this pill ordo 5 minutes a day on this machine and you've got six pack abs."
Dream on!

If you begin with the premise that a great body is going to be difficult to obtain, but not impossible (I prefer to say, "challenging"), but that the REWARDS will be well worth it, you'll be a lot more likely to conjure up the motivation to do what it takes to get the job done. If you see a task as impossiblefrom the get-go, how do you think that will affect your motivation?

To further boost your motivation, it will help to understand the rewards of frequent eating, as well as the consequences of skipping meals. This sets up a powerful motivational"propulsion system" in two directions.

what happens when you eat small frequent meals:

1. Your metabolic rate increases
2. Your energy levels increase
3. You store less body fat due to smaller portions
4. You experience less hunger and fewer cravings
5. Your blood sugar and insulin levels stabilize
6. Your obtain more calories usable for muscle growth7. You absorb and utlize nutrients more efficiently

What happens when you skip meals
1. your metabolism slows down
2. your body goes into starvation mode
3. You burn up your own muscle for energy
4. your blood sugar crashes and your energy takes a nose dive

Having said all this, there ARE some ways to simplify yourdaily menu planning and make it a little easier to incorporatesmall, frequent meals into your lifestyle. Here are 5 of them

1) Start with five small meals a day.
Although six (small) meals a day is ideal for bodybuilders,physique athletes (fitness, figure), weight gain programs and larger and or highly active people (especially men, who have higher calorie requirements), five meals a day works very well for most people. (so don't worry about trying to force yourself to squeeze in six)

Also, you probably eat three meals a day anyway (breakfast, lunch and dinner), right? So what we're talking about here is how to squeeze in a small meal or a "snack" midmorning between breakfast and lunch and mid afternoon between lunch and dinner.Instead of thinking about the "monumental chore" of eating six times a day, you should just ask yourself how you can squeeze inthose TWO extra meals a day (and you won't be so overwhelmed).

2) Start with between-meal snacks rather than five full meals.
One way to begin getting accustomed to the habit of eating frequentlyis to start with snacks, not full "meals." Most people snack anyway, right? Unfortunately it's usually the wrong foods: It's candy or chips from a vending machine at work, convenience store/gas station munchies, doughnuts or pastries from the coffee shop, or high calorie drinks like soda.

The solution is to bring portable snack foods with you wherever you go or keep them in your home and workplace. Fruit is ideal. Raw veggies are great as well (carrots, cauliflower, celery, broccoliand so on). Seeds and nuts like almonds and walnuts are excellentsnacks while providing the healthy fats we all need. Cottage cheese and yogurt also make great snacks (preferebly the low fat variety, so that you keep your calories in check).

Although it's ideal to eat 5-6 small meals, each containing a serving of lean protein, the "three meals + snacks" approach is a good way to start developing the frequent eating habit. Later, you can upgradeyour program and replace the little snacks with full meals.

3) Use meal replacement supplements or protein shakes
Some people have read my books and articles and gotten theimpression that I am "anti-supplement." I'm not against supplements, I simply believe that whole foods are better and should be your first choice and primary source of calories. However, in some situations,meal replacement products used in moderation can be extremely helpful.

Instead of eating five whole food meals, you could simply eat four whole food meals and drink one meal replacement shake, or three whole food meals and two meal replacement shakes.
I suspect some people may not know what I'm talking about when I say "meal replacement."

I'm definitely not talking about sugar filled junk like "slim fast." The "meal replacement products" i'm referring to have litte or no refined sugars, are very high in protein and moderate or low in carbs: Examples of brand names include MET-RX, Myoplex, Labrada Lean Body, AST'sNytro-Pro 40, Meso tech and too many more to mention.

These products generally come in packets which you simply tearopen, pour into a cup or shaker bottle, add water, and mix.You don't even need a blender. It's the ultimate in convenienceand takes all of a few minutes to "eat" (drink) your meal.

Protein bars are also an option, although they are a distantsecond to the meal replacement products because generally,the bars contain a lot more junk ingredients. Read the labelscarefully if you choose meal replacement bars / protein bars

Keep in mind, supplements are not magic. they Do NOT burn off fator build muscle any more than food burns off fat and builds muscle. IÂ always laugh when someone asks me if a certain brand of proteinpowder or meal replacement shake "works."Â I answer, "does chicken breast "work?"

It would help if you simply think of protein powders and mealreplacements as "powdered food." Use these products for convenienceand use them only to supplement your food intake, not to replace itor to provide some kind of "magical" boost to your fat loss or musclebuilding efforts.

4) Plan your daily menus on paper, (including an assigned time toeat each meal), then cook in advance every morning for the entire day. Pack it all up in plastic containers ("Tupperware") and bring food with you wherever you go.

Lack of planning is the cause of nearly all failures. Stampthat phrase on your forehead!

If you simply walk out the door with no menu plan for the day andno food prepared for the day, then how could you possibly expect to eat in a way that is conducive to gaining muscle and losing fat?

Most likely you will end up missing meals or grabbing at whatever happens to be available including fast food.

5) Learn how to cook "portable foods."
I have to admit I'm a complete moron in the kitchen. The otherday, someone asked me if I could cook, and I said, "sure, I make great toast."

But seriously, although I am "culinarily challenged," I have managedto learn how to make one thing:

When I need food that is portable and that I can just "munch on" anywhere, anytime - car, airplane, in class, wherever - my favorite is the "oatmeal pancake." (it's not just for breakfast).

Try this:
High protein Apple Cinnamon Oatmeal Pancakes
Ingredients:
1 cup Quaker quick oats (or old-fashioned oatmeal) 5 egg whites 2/3 med apple, diced dash cinnamon2 packets splenda/equal /sweetener (optional, if you use them)
Directions:
Put all ingredients together in a mixing bowl. Stir until the mixture has a thick, pankcake-batter consistency. Spray Pam non-stick spray on a frying pan. Pour the mixture into the pan. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm. For higher protein diets, add one scoop of vanilla protein powder Wrap up your pancake in foil and take it to go, put it in the fridge to eat later, or eat it hot!  Oatmeal pancakes will stay fresh all day long without refrigeration (great "portable travel meal")

Yes, it's difficult to eat 5 or 6 times a day, but it'snot impossible, and it's simply a part of the price youpay for a great body. however, with these tips I've given you, it can become easier than you think. And besides, if you think it's difficult to be healthy and fit, try being fat and sick for a while!

For more tips on menu planning, healthy eating andfat burning, visit BurnTheFat.com and findout about the burn The Fat, Feed The Muscle Program thateveryone is talking about.

Your friend and coach,

Tom Venuto, CSCS, NSCA-CPT
BurnTheFat.com