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I also want to mention I don't believe  that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some obvious advantages to a low to moderate carb and higher protein diet for fat loss purposes. The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. It seems that a lot of people are not only curious about what foods a natural bodybuilder eats to keep his body fat under 10%, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier!


That’s why I decided to put together 4 distinct “top 10” lists of healthy foods that are optimal for burning fat and build muscle.The exact quantities and recipes are not listed, just the individual foods, and of course everyone's food intake varies. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I try to vary different fruits and vegetables as much possible over the week and there are a lot of substitutions that I make, so to make it simple I didn't provide the full list of everything I eat, only the foods I eat most of the time. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices.


When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc)I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models.



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