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“There’s Nothing To Eat!!!”: A reference list of the 75 best foods to keep you in the fat-burning zone By Eugene Thong CSCS ................................................................................
Sigh…and I was really hoping they would get the fat-loss formula right this year! Oh well – maybe next year.
It’s about this time of year that the demand for personal training explodes, and Mike and I get calls and emails out the wazoo: referrals, new contacts, folks who found our respective sites on the web, etc., all looking to work with us and get help putting together and implementing fat loss programs.
Now, both Mike’s and my schedules are packed to the gills, but we make an earnest effort to help direct interested trainees in the right direction (since it’s a terrible thing having to refuse someone so passionate about reaching their goals): A primer on how strength training and proper nutrition is the way to go for fat loss, an overview of nutrition rules to follow, a quick lesson on program design.
(I’ll admit, however – sometimes when I’m harried I’ll just direct them to the beginner’s articles on MCNewsletters.)
Most of the time this process flows smoothly, the trainee’s all set-up, the appropriate monies are transferred, and life is grand again. But sometimes, there’s a sticking point. And 99.9% of the time it’s the nutrition part. It usually goes something like this:
Consultee: “You guys are telling to cut out all these foods I love. Well, if I cut this, this, and that out, I’ll be eating nothing but turkey and salad leaves! There’s nothing to eat!!!”
Or something like that.
And what we’ve told them is nothing new to you, dear reader: Cut out the starchy carbs. Forget the grains. Focus on Meat, Leaves, and Berries for feedings.
Nothing to eat? So, we came up with a non-all-inclusive yet comprehensive list of foods that fall under “Meat, Leaves, and Berries”, and therefore are good to eat to maintain a fat-burning environment in your body (of course, some are better than others and we highlight these nutritional superstars in our book, The Black Book of Secrets).
Here, in no particular order, are the first 50 foods we could think of that count as a “Meat”, a “Leaf”, or a “Berry.”
Red Meat (grass-fed is best): 1) Beef (includes the ground-up stuff. Hamburger without the bun, anyone?) 2) Lamb 3) Bison 4) Ostrich (yes, ostrich. Come to think of it, Kangaroo and Emu are pretty damn tasty too) 5) Venison (or other wild game)
Poultry (free-range is best): 6) Turkey 7) Chicken 8) Duck 9) Wild fowl like squab, quail, pheasant, etc. 10) EGGS (one of the all-stars right here)
Pork: 11) Pork Chops/tenderloin 12) Bacon (yes, bacon! Don’t go eating 10 packs in one sitting, but from time to time it’s fine) 13) Ham (especially prosciutto – however, avoid most mainstream processed deli meats as they are high in salt and potentially harmful preservatives) 14) Sausage (One of Mike’s favorites; don’t overindulge - again, use common sense and exercise control)
Fish and Seafood: 15) Wild salmon (avoid farm-raised if you can as they are high in inflammatory Omega-6 fatty acids) 16) Mackerel 17) Sardines (get the ones packed in sardine oil for maximum Omega-3 content; avoid the ones packed in vegetable oil at all costs) 18) Tuna 19) Shrimp 20) Mollusks (clams, mussels, scallops, oysters, etc.)
“Leaves” (packed with fiber): 21) Arugula 22) Asparagus 23) Beets 24) Broccoli 25) Brussels sprouts 26) Cabbage 27) Carrots 28) Cauliflower 29) Celery 30) Green beans 31) Kale 32) Leeks 33) Mushrooms 34) Onions 35) Peppers 36) Spinach 37) Squash 38) Swiss chard 39) Watercress 40) Snow peas 41) Garlic 42) Zucchini 43) Cucumbers 44) Endive
“Berries”: 45) Blueberries 46) Cranberries 47) Blackberries 48) Strawberries 49) Raspberries 50) Goji Berries (by now you can tell that anything with “berry” as the descriptor is likely a berry)
After listing these 50 foods we realized there were quite a few others that didn’t strictly fall into “meat, leaves, and berries” but were ok nonetheless. (BTW, you get a downloadable food chart and our special report, The Dark Side of Dieting when you subscribe to our weekly newsletter, free) They are listed here:
Other awesome fruit (eat in moderation due to higher sugar content): 51) Apples (especially green apples) 52) Grapefruit 53) Avocado 54) Kiwifruit 55) Watermelon 56) Honeydew
Nuts (eat in moderation due to high calorie density; they work excellent as between-meal snacks): 57) Almonds 58) Walnuts 59) Brazil nuts 60) Cashews 61) Macadamia nuts 62) Pecans 63) Sesame seeds
Fats (use in moderation due to high calorie density, but don’t be scared of using them!): 64) Butter (or it’s clarified cousin, ghee) 65) Flaxseed oil (use on salads) 66) Extra virgin olive oil (high in Omega-3s, but don’t cook with it.) 67) Coconut oil (use this or ghee to cook with) 68) Fish oil (Carlson’s Oil rocks – it has a light, lemony flavor)
Dairy (obviously avoid if you’re lactose intolerant): 69) Full-fat yogurt (low-fat and fat-free contain too much sugar) 70) Cheeses (real ones, not “pasteurized cheese products” or “cheese food”) 71) Cottage cheese
Other: 72) Whey protein isolate (great for pre/post workout nutrition) 73) Flax seeds (grind these up and add to salads, yogurt, cottage cheese for fiber) 74) Green foods/phyto foods (optimize pH, purify your cells, and get a boatload of enzymes and antioxidants while you’re at it) 75) Green tea (your antioxidant/metabolic-accelerator solution)
So there you have it – a non-all-inclusive yet comprehensive list of 75 foods you can eat and still maintain a fat-burning environment in your body. I’m sure you can pick 12 or 13 foods you like out of the 75 and create a dizzying array of menus and meals for the week around them. Remember, we didn’t even mention spices and seasonings, nor preparation methods. You can create literally thousands of combinations.
So the next time you say to yourself “There’s nothing to eat!!!”, take a gander at this list and remind yourself of the possibilities.
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What do you think of that diet where you eat certain foods based on your blood type?
Do I need supplements to lose weight?
Is it possible to lose weight and gain muscle at the same time?
I’ve got fat located in the area of my body where my arm meets my shoulder, and I can’t get rid of it. Are there any exercises in particular that would help improve that? Or what about any spot reducing supplements?
I know I should be having some protein and carbs after a weights workout, but what about after cardio? I've heard that you should wait 2 hours before eating.
Should I be counting my grams of fat, sugar, and calories?
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