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

by Tom Venuto

The ultimate test for whether a carbohydrate is natural is to ask, “Did this food come out of the ground or off the tree or plant this way?” If the answer is yes, then it’s a natural, unrefined food.

The Terrific 12 ✓ Whole fresh fruit ✓ Vegetables (any fibrous carb or nonstarchy vegetable) ✓ White potatoes (or sweet potatoes) ✓ Fish and shellfish ✓ Oatmeal, rolled or steel-cut (unsweetened) ✓ Brown rice ✓ Beans and legumes ✓ 100% whole wheat or whole grains* ✓ Low- or nonfat dairy products* ✓ Chicken and turkey breast ✓ Eggs and egg whites ✓ Lean cuts of red meat, game meats

Step 1: Choose a lean protein for every meal. Step 2: Choose a starchy carb for every meal. Step 3: Choose a fibrous carb for every meal. Step 4: Add healthy fats into some meals as needed to reach your daily goal.

The ultimate secret to fat loss is achieving a calorie deficit, and consistently staying in that deficit until you reach your goal.

I believe that sweet spot—which provides both efficiency and effectiveness—is around 20 to 30 minutes of high-intensity cardio or 40 to 45 minutes of moderate-intensity cardio.