***NEVER eat or buy NO FAT FOODS

Hormonal Optimization and Intelligence

The most important factor in fat loss is not calories. It is not exercise. It is your hormones.
Think of hormones as oil and your body as a car. You can put as much gas as you want in the
car (in our case, gas is great diet-food) and you can service the car weekly (in our case, this is exercise) but without oil the car goes nowhere for very long. “Grinding gears” is the appropriate analogy for exercising and dieting when your hormones are in a depleted or less than optimal state.

Thyroid hormone is absolutely critical for fat loss and metabolism. Testosterone and estrogen
must be balanced in order to gain muscle and keep fat off unwanted places. Your adrenal glands, if stressed, will shut a diet down in its tracks.

Once your hormones are up to pare and balanced, then we choose the best diet/eating plan for you!


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... so like... get over it
everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).
our focus should shift towards these questions:

* How can we build an eating program that we can actually enjoy while still
getting us leaner and healthier?

* How can we build an eating program that helps us control calories automatically?

* How can we build an eating program that improves compliance?

Here are the lists of foods I choose to achieve these three outcomes.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams/Sweet Potatoes
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 and a few others)
6. Ezekiel cereal and bread
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

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

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities) free range organic
2. Whey or Casein protein (protein powder supplements)
3. Free range organic 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

Which is more effective for fat loss, exercise or diet, it would be no contest.
For weight loss, diet trumps exercise every single time.

Fat burning Tips by Tom Venuto

Diet Tips

If you're one of the thousands- perhaps hundreds of thousands- of people for whom weight loss is difficult, I'd like to offer you a list of things you can actually do something about. from Jonny Bowden Fitness expert

Eat less calories. Cutting portions by 1/4 - 1/3 is a great place to begin.

Don't believe the calorie counters on exercise machines. If they told you the truth about how many calories you're really burning, no one would buy them. You burn about 300 calories in a half hour of moderate to hard exercise no matter what the treadmill says.

Reduce carbs and sugar. You may be one of those people who "experience hunger and appetite" more acutely than most, but don't make matters worse by eating foods that produce their own cravings for more! It's pretty hard to overeat spinach and steak. Pasta and bread... not so much.

Exercise harder and smarter. Walking 30 minutes a day is an amazing strategy for extending life, but it won't cause you to lose weight. Begin interval training and up the ante.

Build muscle with weights. And women, listen up. You won't look like the cover of a muscle magazine just because you're pumping some iron. But you will build some calorie burning tissue that will help raise your metabolism, not to mention make you look better in a bathing suit!
And finally, if nothing "works", try focusing on health rather than just the scale. Get a scale that measures body fat!

Everyone and Calories

Everyone has a certain number of calories that they need to maintain their weight (and that number is very very different for different individuals). If you eat significantly more than that number of calories- no matter what kind of food you're eating- you are going to gain weight. If you eat significantly less than that number of calories- emphasis on the "significantly"- you will probably lose weight. Eventually.

But here's the part that's missing, and it can cost you your success if you don't know it. All calories do not have the same effect on the body.

Remember that food is a drug- and like any drug, the type and the amount you take will determine the body's reaction to it. Food stimulates hormones- some of these hormones are "fat storing" and some are "fat releasing". Hormones in turn stimulate enzymes that tell the body to hold on to fat, or to release it for energy.

Why is this critical to your success?

Because the foods you choose determine your body's hormonal reactions. You want to choose foods that set you up for fat burning, not fat storage.

Knowing the calorie count of a meal won't necessarily tell you anything about your body's hormonal reaction to that meal, and that's the hole that's missing in the donut of calorie truth.
If you want to demonstrate this to yourself, try eating 100 calories of potato chips and 100 calories of broccoli. Notice a different reaction? That's the effect of food on your blood sugar and hormones. I'll bet you didn't find yourself craving more broccoli, did you? The potato chip companies knew exactly what they were doing when they advertised "betcha can't eat just one". 

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