Burn The fat, By Tom Venuto Fat Loss Lies #8

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Fat Loss Lie #8: "Zero carb or very low carb diets are best for permanent fat loss"
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The Low Carb Diet Truth

No diet issue has ever created more confusion and controversy than the low carb vs. high carb debate. You are about to finally hear the low carb truth... simplified... But then, you will also hear about a few surprising "twists" to the low carb story!

Contrary to what certain "gurus" tell you, carbohydrates are NOT fattening. As you learned in part 5, what's fattening is eating more calories than your body can use at one time. If you eat too much of anything, it will get stored as fat. Period. That is the pure essence and scientific truth about fat loss:

IT'S NOT ABOUT THE CARBS!!!

IT'S ABOUT THE CALORIES!

But don't throw out your low carb diet just yet!

Reduced carb dieting does seem to have some beneficial effects on weight loss and fat loss, but it may not be for the reasons that most people think! In fact, it may not have anything to do with carbs at all ... it may be about protein and appetite regulation!

Low carbers usually don’t want to admit this - they usually want to insist on “metabolic advantage” - but the fact is, one of the biggest reasons that low carb diets can help improve fat loss is because it's very difficult to overeat when you restrict an entire group of energy dense foods like carbohydrates.

And there we have the truth again - if you eat less because of a low carb diet, you lose weight because you ate less, not because you ate less carbs. Got it? Less carbs = less calories!

Test it for yourself:

See how easy it is to overeat if you are told "eat as much of anything as you want." Then see how hard it is to eat a surplus of calories if you’re told, "eat as much as you want - but only lean protein, salad veggies and green veggies with a little bit of essential fat." You will lose fat like crazy on a diet like that, but it's not necessarily because carbs are low, it’s primarily because the CALORIES are low!

The problem is, most people cannot stay on a diet so restricted in choices. That's why over the long term, low carb diets aren't really much more effective than any other diet.

Appetite control - a legit benefit of low carb diets?

Very low carb diets often tell you not to count calories and they say you can eat as much as you like if you just stick to protein and fat. However, they're making a huge assumption that by restricting carbs and allowing fat intake, your appetite will regulate itself and you will eat less as a result.

That's often exactly what happens with low carb, high fat diets - you tend to eat less automatically - so appetite control appears to be a legitimate benefit of low carb diets. However, there is nothing special about "low carb diets" that allows you to eat unlimited calories. If you eat in a caloric surplus, you are going to gain weight, no matter what the macronutrient composition of the diet.

High thermic effect: A second weight loss advantage of a low carb (higher protein) diet?

Here's another potential advantage: Low carb diets tends to be higher in protein. Since protein has a much higher thermic effect, it can lead to slightly greater fat loss than a diet of the same calorie amount that is high in fat and carbs.

In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a control group and a protein group that was given an extra 30 grams of protein in place of an equal amount of carbs.

The researchers found that the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite.

A third advantage to low carbs?

Another potental benefit of carb restriction is better glycemic (blood sugar) control. This may provide some body composition and health advantages for individuals who are carb intolerant or who suffer from "metabolic syndrome" (where the body doesn't process sugar very well and tends to overproduce insulin).

Of course, as with nearly everything in life, there are two sides to every coin...

Disadvantages of low carb diets

1) For most people, strict low carb diets are difficult to stick to.

If you remove most of your carbohydrates from your diet for a long period of time, you're setting yourself up for a relapse. You tend to crave what you cannot have, both physiologically and psychologically. The more you cut the carbs, the easier it is to rebound will be when you put carbs back in.

2) Very low carb diets are often unbalanced and missing many nutrients.

It's still up for debate whether low carb programs like the Atkins diet are unhealthy, but removal of entire good groups such as fruits and 100% whole natural grains is definitely not nutritionally balanced for fiber, phytochemical and micronutrient intake.

3) Very low carb diets may cause low energy levels.

Most people will feel physically tired and mentally irritable without carbs, so their training will usually suffer: Low carbs = low energy. Low energy = poor workouts. Poor workouts = poor results. This makes low carb diets a poor choice for highly active people. The reason I don't recommend "very low" carb diets to my clients is because I am a strong advocate of weight training and cardio training as part of a fitness lifestyle. When you are training hard, you must "feed the machine" and eat to support your activity.

4) The intial rapid weight loss on a very low carb diet can be deceiving.

Much of the initial weight loss on low carbs is water and even lean tissue. If you drop 5-7 lbs in your first week on a low carb diet it sounds impressive, but if one pound is fat, 2-3 pounds are water and 2-3 pounds are muscle, what did you accomplish? Your goal should be fat loss, not "weight" loss.

Taking a lesson from the leanest athletes on Earth

On an interesting side note, I've made an 18-year long study of how the world's best bodybuilders and fitness models get so incredibly lean. One thing I noticed was that almost every bodybuilder or fitness competitor uses some variation of the low carb diet to prepare for competitions. Why? because although there are disadvantages, they want those low carb advantages, even if it's a difficult diet to follow.

Most bodybuilders however, use an interesting variation on the traditional low carb diet. It's called "carb cycling," where you increase carbs at regular intervals rather than staying on low carbs all of the time. Carb cycling makes low carb diets safer, more effective and easier to follow.

The bottom line?

Yes, there is something to the low carb diet that helps accelerate fat loss. But in the end, it all comes back to calories and to whether or not you can stick with your program. Ability to comply with a program may be the biggest factor of all in long term success, not the level of carb intake. Low carb diets work primarily because they make you eat less. Eat too much and you gain weight, regardless of whether it's protein, carbs or fat.

My advice is not to jump into a low carb diet without reason, but to assess whether you are a good candidate for this type of approach. Then, if you decide to try the low carb approach, it's best used temporarily to break a plateau or reach a peak and it appears that a small reduction in carbs with a slight increase in protein is enough to get most of the benefits of low carb diets.

Cutting out carbs completely (or even dropping all the way to 20-30 grams a day as some programs advise in the beginning), is not necessary, it's hard to stick to and is probably not healthy in the long term. It's usually not wise to go to extremes in anything and that's as true for nutrition as anything else in life: moderation is the key..

In the next lesson, we will put an end to another long-standing fat loss debate: Cutting calories (diet) versus burning calories (exercise).

"Train hard and expect success"

Burn The Fat, By Tom Venuto! Fat Loss Lies #7

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Fat Loss Lie #7: "Your genetics are keeping you fat"
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How The News Media Distorts, Exagerrates And Lies To You

A recent New York Times story headline said, "Genes Take Charge, And Diets Fall By The Wayside." A similar headline in the New York Post said, "Battle Your Biology? Fat Chance!"

These and other articles like them claim that more and more evidence is proving that if you're overweight, "it's not your fault" and that genes - more than environment and behavior - explain obesity.

I say, "complete, unadulterated GARBAGE!"

Media stories like these often take legitimate statistics about genetic obesity completely out of context and blow them out of proportion to make for sensational news. They also make the common and devastating mistake of encouraging people to cast blame for their health anywhere but on themselves. Many of these types of stories are also based on ulterior motives.

Even worse, believing that "It's not your fault" is one of the biggest lies told in the weight loss industry and one of the most damaging beliefs you could ever have. In fact, the ONLY way you can ever become successful at achieving and maintaining your ideal weight is by accepting responsibility.

What The Research Really Says About Obesity And Your Genes

Make no mistake, there IS a genetic component to obesity. According to the latest research from the Human Genomics Project, you may inherit body fat tendencies just as you inherited your height, eye color or hair color. The tendency may range from slight predisposition to full blown genetic obesity.

In the 1990's, obesity researchers identified the OB (obesity) gene and mapped it to chromosome #7. Studies following a large number of twins and families have also helped to establish a link between obesity and heredity.

However, scientists say that severe mutations in the obesity gene are rare in humans (so mouse studies are largely irrelevant) and doubt has been raised concerning high genetic probability for obesity. ("Full blown" genetic obesity affects only about 5% of obese individuals!)

Therefore, claiming that genetics are more important than behavior and lifestyle is completely false.

Other Genetic Influences... Your Body Type And Metabolic Type

Other theories of genetic individuality discuss inherited body types, metabolic rate and body chemistry . In the 1930's, Harvard psychologist Dr. William H. Sheldon developed a classification system for different body types called "somatotyping":

Ectomorphs are the lean, lanky types. They are usually very thin and bony, with fast metabolisms and extremely low body fat. An ectomorph can seemingly eat like a horse without gaining an ounce.

Mesomorphs are the "genetically gifted." They are lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease.

Endomorphs are the "fat retainers." Characterized by round features, excess body fat and large joints ("big bones"), endomorphs usually have difficulty in losing body fat and they tend to gain fat quickly if they eat poorly or don't exercise.

In addition to inherited body type ("somatotype"), individuals may also inherit certain metabolic types. Some people metabolize carbohydrates inefficiently and do not regulate blood sugar efficiently. They tend to produce too much insulin when they eat concentrated or fast-absorbing carbs, and or to be insulin resistant. This makes it more difficult to release stored body fat and puts them at risk for a variety of health problems. This condition is known as "Syndrome X" or "metabolic syndrome."

The $26 Billion Conspiracy Behind The Lies

Some doctors and researchers, such as those quoted in the newspaper stories, consider these obesity-stimulating conditions to be genetically transmitted "diseases" that require medical treatment. In a few isolated cases, obesity clearly is a genetic disorder. However, these cases are rare, so this idea of obesity as a "disease" should be viewed with a great deal of caution and suspicion, because weight loss is potentially the biggest market in the world for drug sales.

According to Justin Gillis, a staff writer for the Washington Post, more than 45 companies worldwide are trying to develop new obesity drugs, and the stakes couldn't be higher. Gillis writes, "In world where a blockbuster drug is worth $1 billion a year in sales, analysts give $5 billion as the low estimate for sales of an important obesity drug. If a company developed a truly safe, effective weight loss drug, and sold it for $3 a day to one quarter of the 100+ million American adults estimated to be overweight, sales would exceed $26 billion a year in this country alone."

If obesity is classified as a (genetically inherited) "disease", that means more prescriptions will be written

Listen, if anyone ever tells you that "It's not your fault... you were born fat, so don't feel guilty... and don't worry, we have a drug that can help," be cautious and question whose interests are being served; yours or the pharmaceutical giants.

The Truth About Heredity And Body Fat

Losing weight does seem easier for some people than for others. In fact, researchers say that there is a segment of the population that appears to be "genetically resistant to obesity." That doesn't seem fair, but that's the way life is. Let's be honest; not everyone has the genetics to become a top-ranking pro bodybuilder or to become an Olympic Gold medallist.

But you are NOT doomed to live a life of fatness if you don't have "athletic genes." Everyone can improve their body shape and fitness level beyond where it is today.

Body fat is the result of many influences. Genetics is only one of them and as little as 25% the causes are genetic/biological in nature. According To Dr. Claude Bouchard of the Human genomics Laboratory in Baton Rouge, LA, there are several certainties about the TRUE causes of obesity. He suggests the following contributing factors:

(1) physical environment
(2) social environment
(3) behavior
(4) biology

This means that 75% of your results are dictated by lifestyle and behavior factors and only 25% by biology. Accodring to Dr. Bouchard, "The obesity epidemic that we are facing today has developed only over the past 50 years and cannot be explained by changes in our genome."

And The Truth About Personal Responsibility That Will Set You FREE!

Like it or not, the condition of your body today is primarily a result of your own lifestyle, behavior and mindset (psychology). But that's great news, because it means most of the factors that affect your body fat levels are entirely under your control. These factors include how much you eat, what you eat, when you eat, who you eat with, how many sedentary activities you engage in, what type of exercise you do, how frequently you exercise, how long you exercise and how hard you exercise

Your first step if you want to achieve and maintain your perfect weight, is to accept 100% responsibility for your weight and your health. When the going gets tough, it’s easy to blame and make excuses. But blaming genetics is a convenient excuse for not taking continuous action. It's also giving away your power and conceding that you a victim rather than a creator of your life.

If you're a frustrated "endomorph" or if you feel like dieting is an uphill battle against your genes, PLEASE do NOT chalk it up to "bad genetics," and do NOT blame your weight on your chromosomes! YOU are responsible and YOU are in control! Dr. Thomas Wadden, a psychologist from Syracuse University, says, "There IS a genetic component to your weight, but NO ONE is destined to be obese."

Above all else, do NOT quit! The universe always bows to persistence. The empowering approach is to see your physical challenges as assets, because overcoming obstacles forces you to develop discipline, determination and character. These traits will carry over to other areas of your life and make you a stronger person.

As Arnold Schwarzennegger once said, "Strength does not come from winning. Your struggles develop your strength. When you overcome hardships, that is strength."

In the next lesson you will learn the lies and the truth behind the whole low carb diet phenomenon.

Train hard and expect success

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Burn The Fat, By Tom Venuto! Fat Loss Lies #6

We're half way through the mini course, BIG FAT LIES, and in this lesson, you'll learn about the "quick and easy" way to fat loss. You'll also hear about two dangerous diseases you don't want to catch!"
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Fat Loss Lie #6: "There's a quick and easy way to burn fat
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One of my favorite motivational speakers is Brian Tracy, who is one of the world's top experts on success psychology and personal achievement.
I recently attended a seminar Brian held here in New York City. One part of his talk really grabbed my attention, and I'd like to share it with you because it could profoundly affect whether you succeed or fail in your body transformation goals...
Brian said that there are two diseases running rampant across America and much of the industrialized world today. If you had to guess, which two do you think they are? Cancer? Diabetes? Heart Disease? Osteoporosis? Obesity?
Nope. None of the above. In fact, they're not even physical diseases - they are mental diseases.
The first mental disease, according to Tracy, is called something-for-nothing disease.
Something for nothing disease is contracted by people who believe they can take more out than what they put in. These are the people who want all the rewards without paying full price, or as Brian put it, "They want to go through the revolving door of life on someone else's push."
Quick fix disease is the second of the mental diseases. According to Brian, this disease is contracted by people who always want a quick way to reach their goals.
They search for instant cures to solve problems that may have taken months or even years to develop. They seek short cuts to acquire key skills that actually take many months and years of hard work to master.
These diseases are not to be confused with the desire to constantly get better and search for more efficient ways to reach your goals (which is a positive trait). The "diseased" people are those trying to reach their goals faster than nature intended or without any effort (which is a negative trait).
Brian's New York City seminar was mostly filled with businesspeople and sales professionals, so he gave financial examples, such as: wanting to work fewer hours while earning moremoney, investing in get-rich-quick schemes, or buying lottery tickets.
However, I believe that quick fix and something for nothing disease are more rampant and insidious among people with fitness goals than any other group.
Health and fitness seekers with something for nothing disease think they can get twice the results in half the time. They want weight loss without dieting, fitness without exercise, and perfect health while eating, drinking and smoking whatever they want.
Those with quick fix disease want to take a pill, go to sleep, and wake up skinny. They are forever on a quest to bypass hard work and find short cuts to fitness goals that that normally take months or years to attain.
People afflicted by quick fix disease are suckers for the latest "exercise in a bottle," "fat burning cream," "diet pill," or "steroid replacement" scams. They impulsively buy miracle solutions on a whim, which they haven't researched and know nothing about.
Saddest of all, they often waste YEARS of their lives on a misguided quest for the holy grail of fitness, when they could have reached their goals with a better work ethic and a little bit of persistence.
People with these diseases are violating the most basic laws of the universe: Cause and effect, sowing and reaping, action and reaction. This is just as ridiculous as attempting to violate the law of gravity. Jump off a cliff, and you're going to plummet to the Earth below - 100% of the time.
Not only will you fail and hit bottom if you catch one or both of these diseases - the very act of seeking a quick fix or wanting something for nothing makes you a weaker person.
On the other hand, the act of setting a worthy goal for something you want and reaching it through determination, discipline and hard work changes the very fiber of your being and you become a stronger person, not just physically, but also mentally and emotionally.
It's been said you don't get what you want in life, you get what you deserve. If you want success and achievement... If you want to lose weight, improve your health and transform your body, then set the goals and go for it!
But whatever you do, don't catch these two diseases. Avoid the quick fixes, work hard at it, and deserve it. You can have, do or be anything you want... you can have the body you want! Just pay the price and it's yours!
Burning fat and transforming your body is simple, but it's not easy. You gotta work at it. But if you're willing to put the work in, you will take out the rewards!
Stay on the lookout for the next lesson because it's a good one! It exposes the truth about heredity and obesity. Are your genetics making it almost impossible to get lean? You'll learn the suprising scientific facts in part 7 of Big Fat Lies...
Train hard and expect success

Burn The Fat, By Tom Venuto! Fat Loss Lies #5

Welcome to part 5 of the BIG FAT LIES .

In this lesson: Discover the "hidden agenda" behind one of the biggest nutrition and fat loss lies of all... "calories don't count."

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Fat Loss Lie #5: "Calories Don't Count"
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In many popular diet books, especially low carb programs, “Calories don’t count” is a frequently repeated theme and "you can eat as much as you like" is an often repeated promise. Other programs stress the importance of energy in versus energy out, but recommend that you count “portions” rather than calories. Still others say that you must keep a strict accounting of everything you eat. Who is right?

Well, trying to count every single calorie - in the literal sense - is probably not realistic or necessary as a lifestyle for the long term (all the number crunching can drive you crazy, for one thing!)

However, that doesn't mean that calories don't count. Any diet program that says you can "eat all you want and still lose weight" is one you should avoid because that is one of the biggest lies in the business.

The truth is, that line is a bunch of baloney designed to make a diet sound easier to follow. Anything that sounds like work – such as counting calories, eating less or exercising, tends to scare away potential customers. (Which is why "no calorie counting necessary," "eat all you like" and "no exercise necessary" are ubiquitous and notorious diet industry claims)

The law of calorie balance is an unbreakable law of physics: Energy in versus energy out dictates whether you will gain, lose or maintain your weight. Period.

I believe that it's very important to develop a respect for portion control and the law of calorie balance.

I also believe it's an important part of nutrition education to learn how many calories are in the foods you eat on a regular basis – including (and perhaps, especially) how many calories are in the foods you eat when you dine at restaurants.

The law of calorie balance says:

To maintain your weight, you must consume the same number of calories you burn. To gain weight, you must consume more calories than you burn. To lose weight, you must consume fewer calories than you burn.

If you only count portions or if you haven't the slightest idea how many calories you're eating, it's a lot more likely that you'll eat more than you realize.

So how do you balance practicality and realistic expectations with a nutrition program that gets results? Here's a solution that’s a happy medium between strict calorie counting and just guessing:

Create a menu using an EXCEL spreadsheet or your favorite nutrition software. Crunch all the numbers including calories, protein, carbs and fats. Once you have your daily menu, print it, stick it on your refrigerator (and/or in your daily planner) and you now have an eating "goal" for the day, including a caloric target.

Rather than writing down every calorie one by one from every morsel of food you eat for the rest of your life, your menu plan serves as a daily goal and guideline.

If you’re really ambitious, keeping a nutrition journal at least one time in your life for at least 4-12 weeks is a great idea and an incredible learning experience, but all you really need to get started on the road to a better body is one good menu on paper.

If you get bored eating the same thing every day, you can create multiple menus, or just exchange foods using your primary menu as a template.

Using this meal planning method, you really only need to “count calories” ONCE when you create your menus, not every day.

After you've got a knack for calories from this initial discipline of menu planning, then you can estimate portions in the future and get a pretty good (and more educated) ballpark figure.

So what’s the bottom line? Is it really necessary to count every calorie to lose weight?

No, it's not.

But it IS necessary to eat fewer calories then you burn. Whether you count calories and eat less than you burn, or you don’t count calories (guess) and eat less than you burn, the end result is the same – you lose weight.

But which would you rather do: Take a wild guess, cross your fingers and hope for the best, or increase your chance for success with some simple menu planning? I think the right choice is obvious.

In the next installment, you'll learn about two diseases that you might be affected with and not even know it... they are deadly to your fat loss progress and you've probably never even heard of them before!

Train hard and expect success

Burn The Fat, By Tom Venuto! Fat Loss Lies #4

Fat Loss Lie #4: "Liquid diets, protein drinks or meal replacement shakes help you burn fat and keep weight off"

Liquid diets go back as far as 1930, when Dr. Stoll's "Diet Aid" was hawked in beauty parlors. In the late 1970's, liquid protein diets such as "The Last Chance Diet" became all the rage, much like low carb diets became popular in the 1990's. According to the FDA, in 1977, 58 deaths were reported by adults following these strict liquid protein diets, which lacked essential nutrients and solid food.
When news of the deaths made the headlines, liquid protein diets fell out of favor. However, they returned just as quickly in different incarnations. One of them was the doctor-supervised liquid protein diet, which provided an extremely low calorie diet (as low as 800 calories per day), primarily aimed at the seriously obese.
Proponents of these "second-generation" liquid diets, which still exist today, say they are safe and nutritionally complete because they are medically supervised and patients are given vitamin and mineral supplements.
The liquid diets became immensely popular again in the late 1980's. According to a New York Times story, when Oprah Winfrey announced the name of the liquid diet program she was using, that company recieved one million phone calls in a single day. By 1988, diet clinics expanded beyond the medical setting and had become a $10 billion dollar industry.
The third generation of liquid diets came in the form of powders or cans of diet drinks, which you could pick up at the local grocery store. Generally, you were advised to eat a shake for "breakfast," a shake for "lunch" then eat a "sensible" dinner consisting of whole foods. Sometimes snacks were allowed in between.
All these liquid diet programs claimed you would lose weight on them. That much is true. But many claimed that you would lose more weight using their products than you would with real, whole food, and that their products would help you keep the weight off. That part is NOT true.
Very low calorie diets (VLCD's) that that emphasize liquid nutrition and de-emphasize whole food, can be unhealthy, nutritionally inadequate and even dangerous, and are one of the worst things you could ever do to your body and your metabolism in the long term. Here's why:
First, these programs are usually 800 to 1000 calories per day or less, which will virtually always trigger your body's starvation response. According to Eleanor Whitney and Sharon Rolfes in the textbook, "Understanding Nutrition, "Very low calorie diet formulas are designed to be nutritionally adequate, but the body responds to this severe energy restriction as if the person were starving - conserving energy and preparing to regain weight at the first opportunity."
Second, the weight comes back. No doubt, the weight losses from liquid diets can be dramatic - but not nearly as dramatic as the weight regain afterward - along with the physical and pychological damage that comes with it. According to Dr. Phillip Sinaikin, an addiction recovery specialist and author of "After The Fast," "A drug addict stands a better chance of recovery than a [liquid] dieter."
The fact is, liquid formula diets do not teach you how to eat in order to stay slim.
In a New York Times survey of 31 men and women who had lost up to 194 lbs on liquid diets, 23 said they began to develop a strong fear of food, yet they experienced uncontrollable cravings and urges at the same time. One respondent said that after a binge that started with 7,000 calories in one day, he had regained 21 lbs in 15 days.
Third: Many of these liquid diet products are poorly formulated and loaded with junk such as pure sugar or corn syrup! YES - CORN SYRUP - That nasty refined sugar that nutritionists are blaming much of obesity and childhood obesity on during the last decade.
You would be shocked - even disgusted - if you looked at the "ingredients list" of some of these drinks and shakes that are actually being passed off as fat loss or health food.
Fourth, even if you know how to select a quality meal replacement product, these products do NOT contain any fat-burning or muscle-building properties that you can't obtain from regular food.
Today, nutritional supplements have come a long way and we now have "fourth generation" products including protein powders and meal replacements that contain protein and carbs. The better products are more adequate in calories than the previous generation of diet drinks and they are usually well fortified with vitamins and minerals and use high quality proteins such as whey and casein. Some even have added fiber.
High quality, modern meal replacement products can play a small role in your nutrition program. But even the very best products will never be superior to real whole foods. Human beings cannot improve on mother nature. Whole food contains naturally-occuring vitamins, minerals, fiber, phytochemicals, and bioactive compounds. They provide bulk and satisfaction and they improve your metabolic functioning.
The truth is that meal replacements are nothing more than "powdered food" (or "liquid food"). They're useful for convenience when you're in a hurry and you don't have time to prepare and eat whole food... but they're not better than food (with a possible exception being post workout drinks, which can also be helpful).
The process of digesting solid whole food every three hours actually stimulates your metabolic rate due to the "thermic effect of food." According to exercise physiologist Victor Katch, the thermic effect of food can be responsible for as much as 10% of your total daily energy expenditure.
Although scientists are still examining the metabolic difference between calories obtained from liquids and calories contained from whole foods, many champion bodybuilders and fitness models have discovered that eating 5 or 6 smaller meals, mostly from whole food, will maintain an optimal metabolic rate, a lot like stoking a furnace with efficiently- burning fuel.
The fat burning solution is to eat real, whole food as much as possible, to eat small frequent meals throughout the day, and avoid very low calorie "liquid diet" products unless your doctor is having you use them for a specific reason. Use the modern, nutritionally-complete meal replacements and protein powders only for convenience purposes, NOT for weight reduction.
Stay tuned for part 5, where you will discover the diet industry's "hidden agenda" behind one of the biggest nutrition and fat loss lies of all... "calories don't count."
Train hard and expect success

Burn The Fat, By Tom Venuto! Fat Loss Lies #3

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Fat Loss Lie #3: "You can believe everything you read in the magazines"
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In general, you tend to trust what you see printed in the magazines, just as you tend to trust the information you hear on the evening news and read in the daily newspapers.

Why? Because the news media and most magazines have mega-credibility. Most people automatically assume - consciously and unconsciously - that if it's in print or on the news, then it must be true.

However, the fitness and bodybuilding publishing industry have some dirty little secrets...

Just as much of the news we hear is "planted," much of the fitness and nutrition information we read in our favorite magazines is also planted and heavily biased.

Publishers realize that the vast majority of readers will believe almost anything if it's printed in a nationally-circulated magazine. As a result they created...

"The magazine / supplement company business model."

Today, most fitness magazine publishers not only depend on supplement company advertising revenue to stay in business, they actually OWN the supplement companies and use their magazines as the primary channel for promoting their products.

It didn't take long before the entire bodybuilding and fitness magazine industry realized that more money could be made selling supplements than selling advertising or subscriptions.

Here's another dirty little secret they don't want you to know about:

Most people cannot sort out where the editorial ends and the advertising begins.... and that is by design.

Editorials are more believable than advertising (that's why they try to make supplement ads look so much like articles these days).

Did you ever notice how many magazine articles are about the latest, greatest "breakthroughs" in supplements? These "articles" aren't really articles at all; they're nothing more than advertisements in disguise... with an 800 number for easy ordering at the end... (how convenient.)

Even if a magazine doesn't have a vested interest in a supplement line, you still can't count on them to reveal the whole truth to you. A full page ad in a high circulation national fitness magazine can cost tens of thousands of dollars, so the publishers don't want to write editorials that will upset, offend or contradict the advertisers.

This is the reason you often get better advice from the smaller, lesser-known newsletters than you do from the major magazines and newspapers.

It's clearly in the magazine's best interest to promote supplements like crazy, and stay in bed with the supplement companies, regardless of whether the products work or not, because the more supplements that are sold, the more the supplement companies will advertise. The more they advertise, the more the supplements sell, and on and on the cycle goes.

It may seem blatantly obvious to you that magazines are "pushing" supplements, or you may have simply suspected it.

However, you would be stunned at how many people - especially beginners - believe every word they read in the "muscle mags" and buy hundreds or thousands of dollars worth of useless "muscle-building" or "fat burning" pills, powders and drinks as a result.

Many people ask me why I became an online publisher rather than starting my own printed magazine. By publishing websites, newsletters and e-books online, I am not handcuffed by the censorship and agendas of the fitness magazine industry.

I do not sell supplements and I have never accepted money to endorse them. I'm not at the mercy of the "magazine / supplement company" business model so I can call it like I see it and just report the scientific facts. In the upcoming lessons, that's exactly what I'll do.

In the next installment of BIG FAT LIES you'll learn more about this subject when I reveal the truth about meal relacement supplements, protein shakes, diet drinks, and liquid diets. Do they really help you burn fat and keep it off? Watch for part 4 to find out!

Train hard and expect success,