Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

by Tom Venuto

TIPS FOR ACCELERATING FAT LOSS WITH REDUCED-CARB MEAL PLANS 1. Eliminate refined carbs. Reduce starchy carbs and grains. Eat more fibrous carbs and leafy greens. 2. You may use nonfat and low-fat dairy products, but emphasize lean meats, fish, eggs, and fibrous carbs first. Many physique athletes prefer to remove dairy products on competition diets. 3. Initially set macronutrient ratios at approximately 40 percent carbs, 40 percent protein, and 20 percent fat, give or take 5 percent. If you reach a fat-loss plateau or want to accelerate fat loss, you can reduce starchy carb calories more (to about 25 percent to 30 percent of total calories). That leaves mostly fibrous carbs and lean proteins with small amounts of healthy fats. Starchy carbs will be very low, but not removed completely. 4. Use the nutrient-timing method on weight training days, saving most of your carbs for around your workouts. If you train early in the day, front-load your carbs early. If you train later in the day, save most of your starchy carbs for your evening postworkout meal. On nontraining days, place your starchy carbs wherever you want them. I prefer having them for breakfast and then eating fibrous carbs and protein the rest of the day (carb tapering). 5. Always include at least one or two servings per day of healthy fats. When you cut your carbs significantly, some people feel fuller and more energetic by compensating with a slight increase in fat. If calories get too low, you can increase...