Date:
From: Tom Venuto, NSCA-CPT, CSCS
Re: Foods That Burn Fat

Q: What are the best thermogenic fat burning foods for burning body fat?

A: That depends on your definition of a "fat burning food." When you say "thermogenic," many people instantly think of supplements or exotic herbs, hot spices or foods like cayenne, chili pepper, mustard, cider vinegar, guarana, green tea, etc., which "magically" ramp up your metabolism and burn off body fat.

There might be some science behind some of those things, but focusing on tiny details (especially before you’ve mastered the nutrition fundamentals) is putting your attention in the wrong place. It’s like getting excited by the (misguided) idea that drinking enough ice cold water is "thermogenic" and is going to get you ripped because the body has to "warm it up" and that expends energy... when meanwhile, you're skipping meals, drinking beer every weekend and working out sporadically or not at all. That makes no sense.

I agree that details are important and that little things matter, but when you give too much attention to small stuff (and "weird stuff"), before you know it, you’ve fallen for the latest cabbage or grapefruit diet. Focus on the big stuff first - the fat burning fundamentals - only then begin to "nit-pick" and take advantage of those "little things" that might help an extra percentage here and a percentage there.

Dietary Thermogenesis and the Thermic Effect Of Food

Actually ALL foods are "thermogenic" because the body must use energy to digest them. This is known as the "thermic effect of food" (TEF) or "specific dynamic action of food." When you say "thermogenic food" to me, I think of REAL, WHOLE FOODS.

The most thermogenic fat burning food (my "favorite") is lean protein from solid foods, especially the following:

• chicken breast
• turkey breast
• game meats (venison, elk, etc)
• bison, buffalo
• very lean red meat such as top round and lean sirloin (grass fed is especially nutritious)
• almost all types of fish
• shellfish and other seafood
• egg whites (limit the yolks)

Protein powders are great for convenience and some - like whey - even have functional properties (as antioxidants and immune boosters), but powders aren't as thermogenic as real food. This is one of the secrets in my Burn The Fat program - Focusing on highly thermogenic WHOLE foods (and not a lot of shakes or powdered drink mixes) can really crank up your metabolism due to the thermic effect of whole food.

It’s commonly known that of all the macronutrients (protein, carbs and fat), lean protein has the highest thermic effect. Personally, I believe the thermic effect of protein is even higher than most people realize. This is one of the reasons that bodybuilders eat a diet high in lean protein and they are the leanest muscular athletes on earth. My entire fat loss program is based on these "bodybuilding diet" secrets (although the diet is not just for bodybuilders).

When you combine thermogenic lean protein foods with the right amounts and types of essential fats, add in plenty of green vegetables and just the right amount of natural starchy carbs and whole grains (at the right times), your body will literally turn into a turb-charged fat burning machine - without drugs, supplements or weird diet gimmicks.

A simple formula to put together a highly thermogenic fat burning meal:

(1) Select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, brussel sprouts, cauliflower, salad vegetables, etc., and then
(2) Combine that with one of the lean proteins (previously mentioned above).

That is the foundation of your fat burning meal (lean protein + fibrous carb). From there, add:

Also - here's a trick for optimal fat burning and maintenance lf your lean body mass: Take advantage of "nutrient partitioning" by eating most of your concentrated carbs (starches and grains and simple sugars) early in the day and right after your weight training - the two times when insulin sensitivity is at it's highest.

You can learn a lot more about this entire process of natural thermogenesis using real food (not pills or powders) in my Burn The Fat, Feed The Muscle e-book. You'll also learn all the fat loss fundamentals, which are responsible for 80-90% of your results. Also, for a limited time, you can get two three free reports about fat burning foods when you order the Burn The Fat, Feed the Muscle e-book:

(1) Foods That Burn Fat
(2) Foods That Turn to Fat
(3) The A Food B Food Lecture: How To get Good Grades on Your Food Choices.

Visit the home page by clicking here for more details: www.BurnTheFat.com

About Fitness Coach, Tom Venuto

Tom Venuto is a natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book in Internet history, "Burn The Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development and Men’s Exercise. To get more information about Tom's Burn The Fat e-book, visit the home page at: www.BurnTheFat.com