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Increase Your Metabolism And Decrease Your Appetite With This Fat-Burning Food Group
By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com

There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass. Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off!

One thing scientists have discovered is that eating lean protein foods is important for regulating body composition because it decreases your appetite.

In a 2003 study reported in the journal, Current Opinion in Clinical Nutrition And Metabolic Care (2003; 6(6): 635-638), protein was shown to be more satiating (made you feel fuller) than both carbohydrate and fat both in the short term and the long term.

Eating more lean protein foods has also been proven as an effective strategy to help you burn fat and keep it off because of something called, “dietary thermogenesis” (also known as the thermic effect of food).

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 protein group or a control group. The protein group was simply given an extra 30 grams of protein per day on top of their usual diet.

The researchers found that during weight maintenance, 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.

Although calories will always be the bottom line when it comes to fat loss, studies such as these are confirming what bodybuilders have known for a long time: That calories are not the only factor that can influence your body composition. Your protein intake and your ratios of protein relative to carbohydrate and fat can clearly play a key role in helping you lose fat and keep the fat off.

None of this is news to bodybuilders or to anyone who is already familiar with bodybuilding-style nutrition programs such as Burn The Fat, Feed The Muscle. But it’s interesting that such positive results were achieved in studies where protein was increased so conservatively – as little as 30 additional grams of protein per day or a 20% increase above traditional protein recommendations.

Many bodybuilding-style diets (such as Burn The Fat and Body For Life) call for as much as 30%-40% of the total daily calories from protein and some competitive bodybuilders crank up the protein (temporarily) to as much as 50% before competitions.

I’m curious to see if any research is ever conducted with these more aggressive protein intakes. If so, my guess is that we will find once again, that the bodybuilders are ahead of the science when it comes to the manipulation of diet for improving body composition.

The take home lesson is simple: If you remove some carbs and put in some protein – nothing too radical; even as little as trading 30 grams per day of carbs for 30 grams of lean protein – this small change in your diet may decrease your appetite, decrease your body fat and help you keep the fat off after you lose it.

About the Author:

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, “Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com.

By David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach

As you know from reading parts one and two of this series, your hormones can be a liability when it comes to getting rid of stubborn body fat.  For example, the hormone estrogen has a unique relationship with the fat cell.  Fat cells can release signals that enable your body to synthesize estrogen and to regulate the reproductive cycle.  In turn, estrogen has an effect upon fat cells.  An influx of extra estrogen into the body from food sources can cause fat cells to grow and become stubborn.

A similar situation occurs during pregnancy and in mothers who are breast-feeding, as this causes the fat cells in the body to swell so that they are able to absorb and store more fuel.  The estrogen is telling them that they need to stock up on extra fat, so the fat cells prepare to do so.  This is why a lot of women gain weight when starting birth control pills or when entering menopause when levels of progesterone fall and estrogen becomes the dominant hormone.

Most of the time, women have a more difficult time losing body fat than men. However, men are quickly catching up in this day and age due to the estrogenic foods being consumed in our modern Western society, rife with environmental pollution and refined foods. Ironically, one reason women have a harder time with fat loss than men, is because at any given time, women are more likely to be on a severely restricted diet in order to attain the coveted thinness that’s been established as a standard of beauty and attractiveness in our culture.

Unfortunately, severe and prolonged dieting shuts down the metabolism, sending the body into starvation mode.  The fat cells begin sending out even more fat storing enzymes and a significantly smaller amount of fat releasing enzymes.  Because the fat cells are afraid of being starved to death and depleted of their stores, they will hold on to the fat they have to the best of their ability, causing the body to start burning lean muscle mass to get the amount of fuel it needs.

Lean muscle mass, located in the skeletal muscles and the organ systems, is the metabolically active part of the body.  This means that after the diet is over and your body is out of starvation mode, your metabolism will still not be functioning as well as before the diet, because you have lost some of your muscle mass, which was the engine driving your metabolism.

In addition, the effects of restrictive dieting on your fat storing and releasing enzymes can be permanent.  Though the levels will return to closer to a normal level after the diet, the fat releasing enzymes will almost always be at a little lower level than before the diet and the fat storing enzymes will almost always be at a slightly higher level.  Even worse:  The effects are cumulative.  This means that after each successive bout of dieting, it will be harder and harder for you to lose fat and control your weight for the long term.

It sounds hopeless, but it’s not, so don’t panic just yet!  This doesn’t mean that you’re stuck with unwanted fat and excess weight for the rest of your life.  It only means that you don’t have to diet anymore.  Even if you “tortured yourself” with deprivation diets that left you hungry, anxious, and unhappy in the past, what we know about hormones, enzymes and fat cells can actually be great news.  You can lose your unwanted fat through good old-fashioned nutrition, calorie-burning and metabolism-stimulating exercise and anti-estrogenic foods.

What I am suggesting to you is not a magic bullet solution, and if you’ve been a long term chronic dieter, it might take a lot longer to lose the amount of fat you want to lose. But by putting an end to the quick-results, crash-diet approach and taking the weight loss gradually, you will not only avoid the feelings of deprivation that sabotage many diets, but also, the weight you lose will be three times more likely to stay off.

To improve your results in losing stubborn fat and to reduce estrogenic effects on your body, there are a few steps you must take to ensure your success.  Your success will be dependent on your understanding of how to detox your liver, eat foods that aid reducing estrogen and exercise.

On this stubborn fat reduction plan, you are going to consume as many anti-estrogenic foods as possible and eliminate as many estrogenic foods as possible. In addition to stimulating greater fat loss, this type of eating will also aid in the detoxification of your liver. Without cleaning out the liver and reducing the chemical build up, your liver becomes overburdened and your fat loss can hit the wall.

There are a few stages in stubborn fat removal, so here we go

First and foremost you must eat unprocessed foods such as fruits, vegetables, legumes, nuts and seeds and occasional wild salmon. This starts the detoxification of the liver as you eliminate all processed foods, grains, farm fed livestock and chemically altered foods. Try to eat as much organic food as possible.

The base of your anti-stubborn fat plan is to consume an enormous amount of cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts, as these vegetables are very anti-estrogenic. Include citrus fruits such as grapefruit, orange and pineapple as they have enzymes in cofactors that help your body against the radical damage and help your liver detox.

Supplement your diet with omega-3 fatty acids from wild caught salmon and flaxseed. You can also take an omega-3 fatty acid supplements such as Carlson’s oil available at mercola.com.

Eating raw nuts and seeds, avocados, and olive oil also improves your body’s function. In addition, eating green leafy vegetables, whole oats and barley, legumes (no soy), and spices such as turmeric (cancer fighter), milk thistle (liver detoxer), dandelion root (natural diuretic) and ginger increases loss of stubborn fat by decreasing estrogen in your body

There are many estrogen inhibitors that can help you decrease body fat quickly. According to Ori Hofmekler, author of The Warrior Diet, consuming these foods will greatly improve your ability to remove stubborn fat and decrease estrogenic effects. Hofmekler says there are additional estrogenic inhibitors such as chrysin (passion flower), Apigene (chamomile), Quercetin (onions, garlic) and all of these cofactors can work together to detoxify your liver and get the stubborn fat off.

To simplify, systemize and organize this information, Hofmekler has developed an anti-estrogen, anti-stubborn fat program into three stages:

Stage 1 Defense (Eat Anti-Estrogenic Foods)

Eat Anti-Estrogenic Foods                                    Estrogen inhibitors

Cruciferous vegetables                                         Passion flower

Citrus fruits                                                                          Chamomile flower

Omega 3 oils

Wild catch salmon

Organic Dairy

Stage 2 Defense (additional foods that promote anti-estrogenic hormones).

Raw nuts and seeds

Avocado

Olives and Olive oil

Rice Germ Oil

Wheat Germ Oil

Stage 3 Defense (Foods that as cofactors and promote liver detoxification)

Green Vegetables

Spices (turmeric, oregano, thyme, rosemary and sage)

Fruits (citrus, berries, apples, pineapple

Whole oats and barley

Legumes (NO SOY)

Herbs (dandelion root, ginger, alma berries, milk thistle)

Three week plan:

Outlined below is a very simple three week plan that will produce good initial results in just three weeks. After this initial three week phase, you can then to rotate the stages to get continued and even better. You can also alternate the stages by the day. After the first 3 weeks. To gain more information on to set up a plan on a day to day bases just e mail me at

As this part is out of the scope of this article.

Stage 1 for a week

Detox liver

Stage 2 for a week

High Fat for fuel change over

Stage 3 for a week

Food reintroduction

In addition to eating the proper anti-estrogenic foods to remove stubborn fat, it goes without saying that a very important part of any program is exercise.  Diet alone is not enough. Regular exercise is not only beneficial for fat loss, but also for your overall health. Exercise lowers body fat, blood sugar, blood pressure and cholesterol. You need to set some goals and plan to exercise on a continuous basis.

If you attempt to lose weight without exercise, you should expect only temporary success and expect to succumb to the rebound effect.  This simply means that sooner or later, you will eventually gain back the fat and the harder it will be to remove the next time around.

Instead of using the diet-only approach, emphasize the diet and exercise combination and focus on increasing your daily activity level overall (refer to my article titled, “movement sufficiency, not calorie deficiency” for more information on exercising more rather than just eating less, and here are a few quick and practical suggestions:

Walk to the store instead of driving, go for a bike ride, walk upstairs in office buildings rather than using the elevator, and park your car at the end of the parking lot instead of looking for the front row spot.  Take short walk during daily breaks or after you get home.   Mow your lawn with a push mower, vacuum your carpets every other day, tidy up you backyard, basement or garage, iron your clothes, wash your windows, and play with your kids.  These activities are usually not looked at as “exercise” or “workouts,” but all the activity adds up at the end of the day and it can work wonders as it accumulates over the long haul.

Naturally, of course, you should also have a more structured and formal exercise program to achieve maximum reductions in body fat. Even mowing your lawn has health benefits and burns some calories, but for really making inroads into those stubborn fat stores, more intense and focused exercise is a must.

A great type of routine for stubborn fat loss goals is a circuit training program. This style of training not only raises your metabolism, improves your cardiovascular ability, and increases strength, it is also time efficient. Put together a routine that uses large body parts such as legs, chest, back and shoulders into groups and perform all of the exercises nonstop. You can also mix cardio interval training into your circuit workouts or in addition to your circuit workouts to increase the fat burning effect.

Here is an example of an effective and time efficient circuit program that can easily be performed at home with nothing but dumbbells and a swiss ball.

A1 – Swiss ball Squats (ball up against the wall)

A2 – Dumbbell Cleans

A3 – Dumbbell Flys on a Swiss Ball

A4 – Lunge

A5 – Dumbbell 3 Matrix (side laterals, bent laterals, front laterals)

A6 – Dumbbell Row

Do each exercise with perfect form for 6-8 reps and then get on your cardio equipment and go hard for 1-2 minutes. Rest about 90 seconds between before repeating the circuit 2-3 more times, as your schedule and fitness level dictate.

You can easily take one or two ideas out of this series, put them to work and immediately begin to see improvements in stubborn fat reduction. However, the real “secret,” if there is one, is putting all the pieces together into a comprehensive healthy lifestyle overall.

The lifestyle below suggestions may seem basic and general, but when combined with what you’ve learned in this article series, they will have a profound impact on your outcome.

1. Don’t diet – Eat reasonably but do not starve or deprive yourself; avoid yo-yo dieting
2. Avoid empty calories and processed refined foods like sodas and sweets
3. Eat many smaller meals – eat light at every meal to keep blood sugar steady and metabolism stoked
4. Eat healthy fat-  Eat omega 3 fatty acids such as those found in salmon to promote proper hormone function and balance
5. Eat a LOT of vegetables, focusing on the cruciferous variety,
6. Drink lots of water – What can you say other than, “without it, you will die!” Drink a 1⁄2 and ounce for very pound you weigh
7. Get sufficient quality and quantity of sleep
8. Keep stress to minimum
9. Avoid excessive and chronic use of stimulants
10. Exercise – Just a little increase in daily activities will go a long way towards improving your health; add circuits and intervals to knock off the most stubborn fat.
11. Have a little fun – find an exercise program you enjoy and do it

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The Science of Getting Rich is a timeless classic written in 1910 by Wallace D. Wattles. It is a bold title for a book and suggests that getting rich is a predictable outcome if one can master the principles outlined in the book. Here is how Wallace D. Wattles puts it in his own words, “The ownership of money and property comes as a result of doing things in a certain way. Those who do things in this certain way, whether on purpose or accidentally, get rich. Those who do not do things in this certain way, no matter how hard they work or how able they are, remain poor. It is a natural law that like causes always produce like effects. Therefore, any man or woman who learns to do things in this certain way will infallibly get rich.”

Certainly, this book is well referenced by many of the great teachers today and it is the same book that inspired Rhonda Byrne to produce that runaway success “the Secret”. Here is what Rhonda Byrne said on her introductory note to the book, “I can honestly say that, since that first night when a tattered printed manuscript found its way to me (thanks to one of my daughters), my life has never been the same. Once you read it for yourself, you will understand why”. Rhonda went on to produce the movie “the Secret” and the best-selling book of the same title which has sold millions of copies worldwide.

However, learning how to do things in that “certain way” as described by Wallace D. Wattles may be more challenging for some as the book was written nearly 100 years ago. Some of the language is a little dated and much of its wisdom lost from a modern day perspective.

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A unique “twist” to the program is the fact that it has an in-built vehicle for creating substantial financial wealth through its affiliate program. This is truly a unique wealth eduction and wealth building program designed to empower any individual with the resources to get rich. It is a program whose time has come. The program would not be possible without the original text from Wallace D. Wattles, the skills of leading teachers of our time, the phenomenal success of “the Secret” and the Internet as a learning and distribution tool.

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The Science of Getting Rich Teachers:

Bob Proctor

Bob Proctor is an author, lecturer, counselor, business consultant, entrepreneur, and teacher preaching the gospel of positive thinking, self-motivation and maximizing human potential. In that endeavor, he follows in the footsteps of such motivational giants as Napoleon Hill, Earl Nightingale and Wallace D. Wattles.

His extraordinary teaching ability has won Proctor acclaim around the globe and has carried the Canadian-born motivator to the far reaches of the earth. He is as well known in Australia and Malaysia as he is in Alberta and Mississippi.

Born in a little town in northern Ontario, Canada with the low self-esteem that often befalls a family’s middle child, he performed poorly in school, dropped out and did a hitch in the navy. Afterward he drifted from one dead-end job to another until a friend introduced Bob to the concept of self-development through Napoleon Hill’s classic Think and Grow Rich.

With the spark generated by Hill’s words, Proctor found the initiative to start an office cleaning business which he grew to international scope in his first year of operation. From that experience – after seeing what he had been able to accomplish with just a rudimentary knowledge of personal motivation and goal-setting – he hungered for more information.

His quest took him to the Nightingale-Conant organization to study under his mentor, Earl Nightingale. Once on board, he rose swiftly through the ranks. Eventually, while the Nightingale-Conant organization assumed the forefront in wide-scale distribution of personal development programs, Bob felt the need to take his ideas and methods directly to the individual, to the one-on-one level which had proved so successful for himself.

In the mid 1970’s, Proctor established his own seminar company and secured a contract to work with a few hundred agents of Prudential Life Insurance Co. of America in Chicago. During his first seminar Bob made the suggestion that any agent present could write $5 million in business that year if the agent made a decision to do so.

The fact that the seminar took place in July with the year half over and that no agent in that region had ever written so much business in the 100-year history of the company made Bob’s suggestion appear to be outrageous. However, when the performance level of the entire division increased substantially with more than one agent actually accomplishing the deed, Bob’s reputation as a motivator was established.

Over the ensuing years, Proctor has shared his special message and expertise with hundreds of business entities worldwide and, through a program of live seminars, with thousands of people of all ages in all walks of life.

Meanwhile, in addition to his international best-seller You Were Born Rich, he found time to author other works as well, including Mission in Commission, The Winner’s Image, The Goal Achiever, The Success Series, The Success Puzzle, The Recruiting Puzzle, and Being Your Very Best.

Jack Canfield

Jack Canfield is an American motivational speaker, trainer and author. He is best known as the founder and co-creator of The New York Times No. 1 best-selling “Chicken Soup for the Soul” book series, which currently has over 65 titles and 80 million copies in print in over 37 languages. According to USA Today, Canfield and his writing partner, Mark Victor Hansen, were the top-selling authors in the United States in 1997.

With a BA from Harvard University, a Masters from University of Massachusetts, and an honorary doctorate from the University of Santa Monica, Canfield has been a high school and university teacher, a workshop facilitator, a psychotherapist, and for the past 30 years, a leading authority in the area of self-esteem and personal development.

Canfield is the founder of “Self Esteem Seminars” in Santa Barbara, and “The Foundation for Self Esteem” in Culver City, California. Self Esteem Seminars trains entrepreneurs, educators, corporate leaders and employees on how to accelerate the achievement of their personal and professional goals, while The Foundation for Self Esteem provides self-esteem resources and trainings to social workers, welfare recipients and human resource professionals. Canfield is also the President of Souperspeakers.com, a speaking resource service that provides inspirational speakers for event planners worldwide.

Canfield has traveled to over 21 countries, delivering hundreds of keynote speeches, workshops and trainings each year. As part of his presentation style, he always uses inspirational, motivational and uplifting stories to help his audiences discover, experience and retain key concepts and approaches. After each session, audiences everywhere had encouraged him to put his stories into a single book.

In 1990, while on an airplane home, he felt that it was time. He shared his idea with author Mark Victor Hansen during breakfast one day. Hansen liked the idea, and so began the Chicken Soup for the Soul phenomenon. But with their busy schedules, translating what worked on the podium onto the written page proved more challenging than either of them had anticipated. After three long years, the two had compiled just sixty-eight stories — a far cry from the 101 they believed was the magic number for a successful book. Nonetheless, their successful partnership has spawned many other titles that have made them enormously famous.

Canfield has appeared on numerous television shows, including Good Morning America, 20/20, Eye to Eye, CNN’s Talk Back Live, PBS and the BBC. Today, he speaks shares his success strategies with companies and associations worldwide.

The most recent book Canfield has written was the 2005 publication of The Success Principles. In it Canfield shares 64 principles that he and other people have utilized to achieve great levels of success.

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