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Here in the Burn The Fat "Meal Planning" department, you will find real world strategies to plan your daily meals. Whether your goal is fat loss, maintenance, or muscle-building you will find practical meal planning advice here.

Where Do Healthy Fats Fit Into The Burn the Fat 3-Part Meal Builder Formula? Where Do Healthy Fats Fit Into The Burn the Fat 3-Part Meal Builder Formula?
By Tom Venuto
Dietary fat is important for health and fat loss, and yet, you don't see fat as one of three main parts of our "Burn The Fat Meal Builder Formula." Why is that? Our latest Inner Circle nutrition column answers this fat question and also warns you about the dangerously misleading "fat diet" fad... keep reading

Should You Keep Eating According To Your Calorie Calculations, Even If You're Not Hungry? (UPDATED!) Should You Keep Eating According To Your Calorie Calculations, Even If You're Not Hungry? (UPDATED!)
By Tom Venuto
So you've carefully calculated your calories, created your meal plan and everything is going great, except one thing - you're full and you can't eat all the food you're supposed to eat. What should you do? Should eat even if you're not hungry? Will you sabotage yourself if you eat less than your optimal calorie target? Read on to find out... keep reading

How Important Is It To Hit Specific Macronutrient Ratios for Carbs And Fat? What If You Prefer More Fat And Less Carbs? How Important Is It To Hit Specific Macronutrient Ratios for Carbs And Fat? What If You Prefer More Fat And Less Carbs?
by Tom Venuto
By now, almost everyone knows that protein is the most important macronutrient in a fat loss program, but the truth about the ideal carb and fat amounts may surprise you. There are best practice guidelines for fat and carbs based on your goal and type of diet, but just because your macro percentage is not in the typical range doesn't mean you're doing it wrong... keep reading

How Do You Track Calories, Protein, Carbs And Fat In Combination Foods, Like Stew and Fancy Restaurant Meals? How Do You Track Calories, Protein, Carbs And Fat In Combination Foods, Like Stew and Fancy Restaurant Meals?
by Tom Venuto
When you serve yourself from a giant pot of stew in a buffet line, or you cook up a big batch of your favorite recipe at home in a crock pot, how are you supposed to know the calories in each serving when there are so many ingredients, even sauce? This dilemma has stumped many dieters, and if you eat in restaurants a lot, it can be a real problem. Here's how to handle it.. keep reading

The New Cheat Meal Manifesto: How To Eat Your Favorite "Junk" Foods Every Week, Or Even Every Day, Without Sabotaging Your Results The New Cheat Meal Manifesto: How To Eat Your Favorite "Junk" Foods Every Week, Or Even Every Day, Without Sabotaging Your Results
by Tom Venuto
Cheat meals have been a hot topic for decades, but with conflicting opinions online, an increasing number of self-proclaimed experts, and the popularity of "flexible dieting," how to cheat may actually be more confusing than ever. That makes now a great time to re-visit the cheat meal and spell out some winning strategies for how to do it right and warn you about the pitfalls of doing it wrong... keep reading

How To Choose Your "Activity Factor" When Calculating Your Ideal Caloric Intake For Burning Fat (UPDATED) How To Choose Your "Activity Factor" When Calculating Your Ideal Caloric Intake For Burning Fat (UPDATED)
by Tom Venuto
Calculating your basal metabolic rate is easy enough because there are formulas (math equations) that make it simple and straightforward. But what about your activity factor? This is one part of customizing your calories that stumps a lot of people, who don't know how to rate their training and activity level and wonder if they got it wrong. Read on to learn about the nuances of the activity factor and discover tips for making the best calculation so you can start getting results right from day one... keep reading

Top 10 Ways To Stay Motivated And Fit On the Road (The Burn the Fat Travel Challenge) Top 10 Ways To Stay Motivated And Fit On the Road (The Burn the Fat Travel Challenge)
By Tom venuto
I recently read two articles about travel fitness. One said that when traveling, you should keep up with 50% of your normal training; the other said to keep up with only one-third. Both were written by "respected" trainers. Both said you should NOT expect to keep up your regular exercise program when you're on the road. That struck me as lazy... and lame. When you travel, you can come home in BETTER shape than when you left if you accept my challenge and follow these simple steps... keep reading

How to Count Calories and Create Meal Plans (Without Being Obessive-Compulsive) How to Count Calories and Create Meal Plans (Without Being Obessive-Compulsive)
By Tom Venuto
It's driving you INSANE! You're crunching your numbers to prepare your meal plans for the week, but no matter what you do, the calorie and macronutrient numbers aren't coming out right. You're not a newbie - you know what you're doing: There are supposed to be 4 calories in a gram of protein, 4 calories in a gram of carbs and 9 calories in a gram of fat, but your numbers never add up to that no matter how meticulous you are! What's going wrong, and how do you fix it? The answers in today's Burn the Fat Q & A column: keep reading

What To Do When You Don't Know How Many Calories Are In Your Food: 4 Tips For Stress-Free Fat Loss What To Do When You Don't Know How Many Calories Are In Your Food: 4 Tips For Stress-Free Fat Loss
Tom Venuto
Dinner with friends, Holiday meals, airport eating, business lunches, and other restaurant meals... what they all have in common is: you've got no idea how many calories you're getting - and it's stressing you out! Will this kill your fat loss? Ruin your health? Sabotage your good eating the rest of the week? You can relax and laugh at these food worries when you follow my 4 simple tips... keep reading

Burn the Fat Daily Meal Planner Spreadsheet (Downloads) Burn the Fat Daily Meal Planner Spreadsheet (Downloads)
This handy one-page spreadsheet gives you the perfect template for creating your own customized daily meal plans. The spreadsheet contains cells for the food item, quantity, size, calories, protein, carbohydrate and fat. Spaces are provided for meal subtotals and end of day totals. Excel and PDF versions for your convenience. CLICK HERE TO DOWNLOAD keep reading

Should You Set Up Your Diet By Percentage of Total Calories or By Grams Per Pound of Bodyweight? The Top 10 Tips For Managing Macronutrients (Updated) Should You Set Up Your Diet By Percentage of Total Calories or By Grams Per Pound of Bodyweight? The Top 10 Tips For Managing Macronutrients (Updated)
Tom Venuto
In the latest Burn the Fat Q & A column, you'll discover the truth about how to set up meal plans based on the three macronutrients - proteins, carbohydrates and fats, including the top 10 tips for macronutrient management. If you follow these simple guidelines, you'll never be confused about crunching nutrition numbers again... (Updated!) keep reading

Fine Tuning And Customizing Your Macros: A Case Study On Protein Grams And Percentages Fine Tuning And Customizing Your Macros: A Case Study On Protein Grams And Percentages
By Tom Venuto
What's more important, the percentage of protein or the grams of protein? Should you create your meal plans based on protein, carb and fat ratios or grams alone? Should you care about both? Is there one "holy grail" amount of these three macronutrients that works for everyone? These and many other vitally important questions are answered in detail in this new Burn The Fat Q & A about fine-tuning and customizing your nutrition numbers keep reading

Early Morning Pre-Workout Nutrition: What Should You Eat Before Training At the Crack of Dawn? Early Morning Pre-Workout Nutrition: What Should You Eat Before Training At the Crack of Dawn?
by Tom Venuto
You've heard that pre-workout nutrition is important, just like post-workout. The problem is, what if you train at the crack of dawn in the morning, you have to get your workout done quickly and so you don't have time for a big breakfast, or you simply can't work out with a large meal sloshing around in your stomach? Read on in today's Burn the Fat Q & A column and discover the simple solution keep reading

Snacking on a fat loss program - good or bad idea? (Updated) Snacking on a fat loss program - good or bad idea? (Updated)
By Tom Venuto
Is it a good idea to eat snacks on a fat loss program? Some people say it's a great idea to have healthy snacks throughout the day, while others claim that snacks will completely undermine your entire diet and exercise program. Which side is right? It depends! It is entirely possible that snacking could sabotage your fat loss goals, but if your snacking is done in a certain way, which meets the 3 "smart snacking" criteria, it could actually enhance your fat loss and make the process easier and more enjoyable... read on to learn more keep reading

When Should You Re-Calculate Your Calories (TDEE)? (Updated) When Should You Re-Calculate Your Calories (TDEE)? (Updated)
By Tom Venuto
The amount of calories you need three months or six months from now may not be the same amount of calories you need today. Energy balance is dynamic - it's not a fixed number. This means that when you use those handy calorie calculators that tell you how much to eat to lose weight or maintain your weight, they may not be correct forever - especially if your lifestyle changes or if you lose a lot of weight. The big question then is, how often should you re-calculate your calories? keep reading

Manage, Don't Micro-Manage, Your Macros: How To Easily Balance Your Proteins, Carbs And Fats Manage, Don't Micro-Manage, Your Macros: How To Easily Balance Your Proteins, Carbs And Fats
By Tom Venuto
I've seen people over-complicate the process of balancing protein, carbs and fat and slave over a spreadsheet for hours, but fine-tuning it to that level won't make much difference. Here's what you really need to know about easily balancing your protein, carb and fat ratios without becoming a "macronutrient micromanager." keep reading

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