I’m putting these up here with the intention of filling out a bit more of the information around it later. In the meantime, please feel free to check out these talks.
Also take note of this *other* source that very simply explains the effect that Carbohydrates have on the body in general. What’s most interesting to me is how this information merges with the information from Dr. Lustig above. If Lustig is saying that the body can process *most* of our Glucose sugars (within limits) and the information below is explaining simply how carbs effect the growth of fat… then it should stand to reason that to a reasonable extent, we’re allowed to eat the Glucose carbs that we get from bread – but not the refined sugar carbs that we get from Soda and stuff like that (this includes honey, agave, table sugar, and everything with the ever popular High Fructose Corn Syrup).
All that said and done, this seems to mesh pretty closely with what Tom Venuto explained in his book .
Honestly, I’ve known that his book was right on the money for ages now, so it’s nice to see some actual giant-brained doctor’s research.
The Diet Solution is currently one of the web’s most popular weight loss programs. With very good reason. It is an honest, approachable book that anyone can pick up and understand. This book will guide you through everything you need to know in order to lose weight and keep it off.
The Diet Solution Quick Start Guide
The Diet Solution program is really more than one product. You get yourself a brilliant little quick start guide, which is perfect for anyone who doesn’t want to wait before starting their weight loss journey.
No fluff, no frills, just actionable steps that will get you to the place you want to be.
This no-nonsense eating plan teaches you how to eat all the good foods that you want, and you’ll never have to worry about starving or getting hungry at all.
The Diet Solution Full Book Download
Once you’ve downloaded the book (Psst: HERE) you’ll be able to get into the real action of this program. You’ll get a smart, well paced diet program, that has a proper balance to it. This is a diet book about lifestyle change, and isn’t any of those crazy fads that you see people gushing breathlessly about on TV.
This book is about eating sensibly and with a proper nutritional plan.
Get your head on straight
Like numerous other quality diet plans, the author starts with making sure you take the time to set your goals properly. No diet is going to work unless you’re committed to it and this one is no exception.
Determine your Metabolic Type
The Diet Solution aims to place you onto a ‘metabolic spectrum type’ spectrum. I personally don’t like the idea of these simplifications because I’m a computer programmer and like my facts to be science-y. However in this case her simplifications serve to illustrate the personalized requirements of a proper diet quite well. Being that I was also a high school teacher for a number of years, I can understand that this kind of stuff can be invaluable for helping people grasp a concept.
If you consider yourself more of a visual learner, this is the sort of thing that you can easily picture in your head. Every time you’re about to have a meal you’ll be able to see your metabolic type on that spectrum and that will help your meal planning.
Which leads us to…
Creating Your Meal Plan
Again, the Diet Solution wins at this step in the game. Simple wins out over complex every single time. Choose your meal plan, stick with natural foods and that’s it. You’ll start losing weight immediately! (Oooh you look nice… have you lost weight already? Seriously? WOW! You were just *thinking* of downloading this book! Can you imagine how well you’re going to do once you’ve actually downloaded it?!)
From there, you’ve got the stuff that I do like.
Now that you’re losing weight… Time to Learn the Science
It is my firm opinion that unless you learn the reasons behind your diet, you’ll never be able to stop dieting. That’s why these science chapters are so very very important. The diet solution goes into great detail about proteins versus carbohydrates, The different types of fats (Omega-3! Omega-6!). How many calories are in a serving size? How many calories a day should you eat? Everything you need to know to adapt the changes into your lifestyle as opposed to just living “by the book”.
Win your freedom from dieting!
In the end, there’s a bit of “Recipe Buffer” some great examples of healthy meals to get you rolling in your new life as a skinny person.
The Diet Solution is good. It’s got solid roots in science and it’s also simple. Easy to understand, easy to follow. You’re not going to be confused at the end of reading this one.
If you want to lose weight and want it to be simple enough that a kid could follow it, then:
Now, for everyone else who’s wondering if Tom Venuto’s “Burn the Fat, Feed the Muscle” is worth it, the answer is yes. Over the next few paragraphs I’ll try and give a reasonable overview of why this is a good book for anyone hoping to to anything from lose weight to get themselves down to six pack abs.
The book itself is 313 pages long and is divided into a whopping 17 Chapters of solid advice, science and explanation. The key to this book’s success is that it wastes no time with fakes, scams and BS – but instead delivers a cellular, even chemical level explanation of why fat is formed in your body.
This is not a book for those interested in magic bullets.
The first two chapters are about preparing yourself mentally to lose weight. How can you set the goal and stick to it. This section puts a lot of “Neuro Linguistic Programming” (NLP) in your hands and tells you how to set up a “daily affirmation schedule”.
If you’ve ever dieted and failed, you must learn these techniques, and stick to them.
Chapters 3 to 6 together, guide you through the stages of figuring out what your baseline is and how you can measure your progress. You learn about calorie balance, body composition and all sorts of fancy tricks for figuring out how much you should eat and what your targets are.
The calculators found on this very website http://itsalldiet.com/category/tools are based on the information that comes out of Tom Venuto’s book. I should also mention that the before and after photos are based on following the advice in the book. I started this whole darned site because it worked so well! (Did I mention TL;DR: Get the Book! ?)
Chapters 7 to 13 deal with Nutrition and food portion planning. What should you eat? What to avoid? How often? How much at a time? If you like fact based information. If you like science, empirical evidence and if you really want to know the truth about dieting, then this stuff will be right up your alley.
If I’m being 100% honest about Burn the Fat, Feed the Muscle, I think there are a few other places you should also get your information. I can put some links up to those at a later date. However, Tom’s book is definitely one thing you can use to lose the weight you want.
Chapters 14 and 15 bring together a step by step eating plan. Honestly, if you’ve read everything else you can build an eating plan in your head. However, you could easily just skip to these two chapters and start losing weight today.
The last two chapters are about exercise. It seems a small amount of space for such an important topic – but – Tom (who’s been on the cover of Men’s Health magazines) covers what you need to know about exercise without bogging you down with in a hundred pages of photos of him doing squats.
There’s a lot more value in this book than a lot of diet books I’ve seen.
I can 100% attest to the value of the information in this book. Look through the rest of this site and you’ll see my before and after photos. It helped me lose the weight I wanted and it can help you too.
If you’re anything like me, you’ve spent a lot of years not making the connection between all that food you’ve been chucking down your gullet and the great big mass around your waist. If you’re just getting started there’s a lot of math to go through. 3500 calories in a pound, Base Metabolic Rate, 500 Calories a day Divided by the number of pounds you want to lose… and so on.
Considering the amount of work you’re going to have to do, I’ve found it really useful to have a focus on the amount of weight you want to lose.
Set the goal
Deciding how much weight you want to lose shouldn’t be a guessing game. It takes a long time and a lot of work to get to where you want to be, you’ve got to have a clear plan. You want to think about what your ideal weight should be.
In order to do that, you need to know what your Body Fat Percentage (BF%) is. In another article I’ll go into detail about body composition, but for the short term, you’re just going to have to trust me. There are a number of ways to figure out what your BF% is, but I’ll just focus on the one that is quickest: Body Fat measuring scale.
You can either buy one at your local shop or order from amazon.com… any one you can get is fine, but this omiron one is a real caddilac of body fat scales. As is the internet enabled Withings scale (I’d really love to write an integration for it so you could use it with my site. One day ). Both are way better than the one I have, so don’t worry too much about the one you get.
Even if it’s inaccurate, it’s fine as long as it is consistent.
Once you’ve got your BF% you can very easily figure out what you would weigh if you had no fat on your body at all. This is known as your FAT FREE MASS. The next thing you want to do is figure out your “Target” BF%. From there, you can easily work out all your other numbers.
One last thing is trying to decide what BF% you actually want to get to. This number is very different for men and women.
|20-40 yrs||Under 21%||21-33%||33-39%||Over 39%|
|41-60 yrs||Under 23%||23-35%||35-40%||Over 40%|
|61-79 yrs||Under 24%||24-36%||36-42%||Over 42%|
|20-40 yrs||Under 8%||8-19%||19-25%||Over 25%|
|41-60 yrs||Under 11%||11-22%||22-27%||Over 27%|
|61-79 yrs||Under 13%||13-25%||25-30%||Over 30%|
The above chart comes from About.com and has a section called “Under Fat” which from a health perspective may be true, but that is the range you want to be in to have a set of six pack abs showing. Generally the 6% to 8% range is what you’d see on the cover of Men’s Health magazine (for men) and 18% to 21% is generally what you’d compare to a “Victoria’s Secret” model for women.
All said and done, it surely must be time for another calculator… (Can you tell that I love these things? )
Weight Loss Goal Setting Calculator
In the Previous Article we learned that you lose weight by eating fewer calories than you burn in a given time frame. So the next obvious question to ask is How Much Less? the answer varies quite a bit based on your goals. Additionally there are some caveats to watch out for, if you eat too little you’re going to have trouble as well.
The Short Answer:
The short answer is that you should eat about 250 to 500 calories less than your Base Metabolic Rate per day.
The Detailed Answer
One pound of body fat contains 3,500 calories. It seems generally accepted amongst health professionals that losing 1 to 2 pounds of fat every week is a realistic and maintainable goal. So what you want to do is decide how many pounds you would like to lose. Divide that number by 2 and that’s the number of weeks you’re going to be on your weight loss kick.
Maybe this is the kind of thing that I can write a calculator for… (I’ll get to that next) … follow along past the break to read more about how much you should “short” yourself in order to lose weight.