If You’ve Dieted Strictly, Followed The Rules, But Can’t Keep The Weight Off, There’s a Reason

Scientists At Harvard And Brown Found Out Why Rigid Diets Make You Obsess Over Forbidden Foods And Rebound...

And Discovered A Flexible Meal Plan Method Where No Foods Are Off-Limits - Proven For 20 Years In Over 59,000 People

From the desk of Tom Venuto,
Hoboken, New Jersey

I've spent over 35 years studying fat loss – first as a natural bodybuilder, then coaching thousands of people – many over 40 and 50 – and I can tell you something with absolute certainty:

The reason people can't stick with restrictive diets has nothing to do with lack of willpower.

It's because of a biological and psychological mechanism that researchers at Harvard and Brown stumbled onto by accident – one that explains why trying NOT to eat certain foods actually makes you crave them even more.

Once I understood this research, everything clicked. And I've spent the past two decades proving it works in the real world.

The Accidental Fat Loss Discovery That Baffled Ivy League Researchers

Back in 2003, researchers at Brown University made a discovery they weren’t even looking for.

Their original goal was simple: to see what happens when people on a diet "cheat" and go off it temporarily.

Their hypothesis was that people who ate “forbidden foods” not allowed on the regular diet would get completely derailed.

They were hoping to learn something about helping people get back on track and achieve long-term maintenance.

So halfway through the study, they told one group of dieters:

“You can take a short break from your strict plan. Eat burgers, cheese, pastries... even cake.”

They expected this group to regain weight like crazy and fail.

But what actually happened marked the start of an entirely new field of diet research, and sparked the epiphany that changed the direction of my life and career...

In that landmark study, the “diet breakers”:

• Jumped back on plan effortlessly
• Regained no fat, or just a little, which they easily dropped back off
• Lost just as much fat as the rigid group by the end of the study
• And were happier, less stressed, and less obsessed with food

The counterintuitive conclusion?

A little flexibility didn’t ruin their fat loss or maintenance efforts – it was the key to achieving it.

Why Flexible Eating Works: The "Forbidden Food Effect"

Years earlier, Harvard psychologist Daniel Wegner discovered something now called ironic rebound theory.

The concept is simple:

Trying To Suppress A Thought Only Makes It Stronger.

Tell someone, “Don’t think about white bears,” and their brain fills with white bears.

Tell yourself, “Sugar is forbidden,” and you become obsessed with sugar.

Tell yourself, “I’m not allowed pizza,” and pizza becomes irresistible.

Rigid diets don’t fail because people are weak. They don't fail because your hormones are out of whack, your metabolism is damaged, or you have no willpower.

Rigid diets fail because they create the very cravings for the foods they try to eliminate.

That’s why so many people feel overwhelmed by what they now call “food noise.”

This is the incessant mental chatter; the constant thoughts about what you’re “not allowed” to eat.

Ironically, it gets louder the more you try to shut it down.

Wegner called it decades ago – long before the term existed.

This Is Not Another Fad - It's Been Proven For Years

These days, the fitness world is full of people scrambling for followers, then pushing detox teas, powders, gummies, fat burners, and “metabolism boosters.”

"Influencers" will literally sell whatever product a brand pays them to promote each week.

	"There is so much garbage and misinformation in the multi-billion dollar fitness industry, yet for decades, Tom has remained true to his values of giving real, no-hype science and experience to guide us on our journeys."" - Ellis Goins, member of Tom's Burn The Fat Inner Circle since 2011

I’ve never chased followers or trends to sell quick fixes.

And in 35 years, I’ve never sold supplements – even though I could have made a small fortune doing it.

Why? Because I refuse to promote products I don’t believe in. And because real sustainable fat loss comes from structure, psychology, and a sustainable plan, not potions, pills, or influencer hype.

	"Before I started following Tom’s guidance, I was 248 pounds and 24% body fat. After applying what he taught, I dropped to 12% body fat – down 43 pounds – and I no longer waste $400 a month on supplements." - Jerry McBride

My disappointment with the diet industry is exactly why I created something different.

Something built on science, not social media.

Something designed for real people – not just bodybuilders, but anyone who wants a sustainable way to get lean.

A plan that works with human psychology instead of fighting it.

And here's what makes this different from anything else:

Every mainstream diet is built on restriction.

My method is built on two principles proven by research for over 20 years to help you burn fat and keep it off long-term.

It’s called...

THE FLEXIBLE MEAL PLAN SYSTEM – A Scientific Fat Loss Method Built On Structure AND Freedom

THE FLEXIBLE MEAL PLAN SYSTEM takes you through a simple 3-stage transformation arc:

Stage 1 → Restriction (Diet Prison)

Where most people begin:
Rules. Fear. Deprivation.
“Good foods” vs. “bad foods.”
Guilt. Rebound cycles. Exhaustion.

People stuck in this stage have a depressingly high failure rate - not because YOU failed, but because the method failed you.

Stage 2 → Flexible Planning (The Path To Freedom)

This is where everything changes.

Enjoying your favorite foods again.
No forbidden foods.
No misery.
Just macro-based structure you can actually live with.

This is where cravings disappear, consistency skyrockets, and the scale steadily starts moving.

Stage 3 → Liberation (Total Food Freedom)

This is where you discover how to maintain your results even if you decide to stop tracking calories and macros.

Mindful eating.
Habit-based eating.
Instinctive eating.
Relief. Relaxation.

This is the place where you finally feel normal around food again, and the "food noise" is gone – naturally.

Even As A Fitness Pro And Bodybuilder, I Was Stuck In The Rigid Diet Trap Too

For a decade and a half, I ate like a machine – the classic “bodybuilder on lockdown” diet:

Dry chicken, egg whites, plain broccoli, brown rice, repeat, repeat, repeat. No sauces, no condiments, no fun.

I believed – with total conviction – that suffering was the price you had to pay to get lean. If a food tasted good, I assumed it was “bad.” If it made me happy, I assumed it would make me fat.

That mindset worked... sort of:

It got me shredded. It won me trophies. It earned me respect.

But that spartan existence also chained me to fear – the fear of “messing up” and eating the wrong thing.

I didn’t even realize how rigid and obsessive I had become. That’s just what competitive bodybuilders were supposed to do.

Back then I called it discipline.

The truth is, I had become orthorexic - a prisoner of clean eating.

After 16 years of that, I retired from competition.

I kept training – of course – but I loosened the diet rules.

Why not? There was no more stage, no judges, no pressure to be 4% body fat.

And here’s the part that makes me laugh when I look back on it today:

Most people think my biggest “fitness moment” happened on a body building stage under bright lights.

It didn't.

It happened in a tiny pizza shop.

One night, after more than a year of avoiding anything “off plan,” I ate a couple slices of pizza...

And I braced myself for disaster.

Except... disaster never came.

I didn’t wake up bloated.
I didn’t get soft.
My abs didn’t disappear.
Nothing happened.

I stayed lean

Lean without suffering.
Lean without obsessing.
Lean while eating foods I actually loved.

For the first time in years, I felt something I hadn’t felt around food: Freedom.

And that bothered me – in a good way. Because if I could stay lean without extreme restriction, why did I spend years believing deprivation was required?

That’s Just How Deep Into Rigid Dieting I Was

Here's what makes it even crazier: I wasn’t some clueless newbie making rookie mistakes.

By then I’d already been a natural bodybuilder for 16 years, earned a degree in exercise physiology, gotten certified by the American College Of Sports Medicine, coached hundreds of clients in person, and even written a #1 bestseller – Burn the Fat, Feed the Muscle – which eventually reached almost a million readers worldwide.

I understood nutrition inside and out – or at least I thought I did.

But even with all that experience...

I was still trapped in the rigid, all-or-nothing mindset that ruins so many diets, and makes so many people miserable.

I didn’t realize my old diet was crazy until years later – after I retired from competition, relaxed, and added back the foods I had banned...

...and somehow, the abs, muscle defintion, veins, everything – were still there.

No, this wasn’t contest shape. But it was close.

This was real-life leanness – the kind I could maintain year-round while still enjoying some pizza every week.

It was this experience with extreme rigid dieting that sent me looking for answers – not from other bodybuilders or fitness "influencers"...

But from the source that matters most - science.

That's MY story...

Here's What This Means For YOU

Have you ever:

• Felt trapped in an endless cycle of losing weight, only to gain it all back?
• Felt exhausted obsessing over your diet or worrying about “bad” foods?
• Wondered if your metabolism or hormones are broken?
• Felt socially left out and resentful while everyone else enjoys pizza, wine, or dessert?
• Binged and blown your diet - then felt guilty, angry, or frustrated about starting over?

If so, you're not alone - and it's not your fault.

The problem isn't you. It's a fatal flaw in every mainstream diet.

And that's what inspired me to take my Flexible Meal Plan System and turn it into a comprehensive digital manual...

Introducing Flexible Meal Planning For Fat Loss

Flexible Meal Planning For Fat Loss is an all-natural fat loss program built around THE FLEXIBLE MEAL PLAN SYSTEM...

The science-backed method that frees you to eat what you want.

But the program is not just about flexible dieting. It's also about meal planning – the most proactive way to stay on target and lose fat.

When you put the two together, you get something new...

This is what we call "flexible meal planning."

And this combination is powerful.

Over 20 years ago, flexible dieting was one of the biggest breakthroughs in nutrition science and psychology.

Now, in 2026, flexible meal planning takes it to the next level.

This is the next evolution of flexible dieting

The program inside the manual gives you tools, tactics, and techniques to:

• Set your personal calorie and macro targets
• Design full daily meal plans around foods you enjoy
• Cook delicious recipes and make simple meals
• Combine flexible dieting with practical meal planning so results are sustainable
• Move away from tracking and toward long-term food freedom ("instinctive eating") at your own pace

This program is based on more than 20 years of research, but it isn't just theory.

This is a step by step, practical system you can apply in your daily life – whether you’re cooking at home, eating out, or adjusting your plan as life changes.

The best part is you get instant access, because the program is delivered as a digital manual.

What Flexible Meal Planning Is... And Isn't

What Flexible Meal Planning Helps You Do:

• Customize your daily eating schedule to fit your lifestyle
• Stick to quick, simple meals when you're busy – no complicated recipes or hours of meal prep required
• Balance your calories and macros so you get maximum fat loss while maintaining your muscle.
• Include foods you love – burgers, pasta, even chocolate – without guilt
• Plan a week of meals ahead of time, or keep it simple with one repeatable “master plan” you use most days
• Remove stress and decision fatigue, because you planned your day of eating in advance.

And here’s what Flexible Meal Planning is NOT:

X It’s not a restrictive diet that cuts out entire food groups

X It’s not an eating window that tells you when you can and can’t eat

X It’s not a generic cookie-cutter plan someone else made for you

X It’s not pills, powders, drinks, or injections

X It’s not obsessive macro tracking or counting calories that you have to do forever.

This Is Also Not "Macro Tracking 101"

This is macro-based meal planning – a new and more advanced, but still simple way to set your macros, build meals you enjoy, and live your life without obsessing over food.

	"The 'flexible' part of this method is that it allows your favorite foods. You learn about meal plans that not only help you reach your fat loss goal, but are also enjoyable." - Alan Johnson

You can use a diet app if you want, but this system goes beyond tapping numbers into your phone.

And here's what's important: tracking isn't even mandatory.

When you have a custom-created meal plan, you already did your macros. All you have to do is follow the plan.

If you do track for a while for accountability and education, you won't have to do it forever.

That's Stage 2 of the transformation arc - the flexible planning phase where you're learning the system.

	"The flexibility in Tom's methods, with none of the usual rigid rules makes it so easy to follow. With Tom's plan, you can also still be sociable and have a meal with friends without feeling like you've messed up." - Abrie Greef

Once those habits become second nature, I show you how to transition into Stage 3 - total food freedom...

You reach a place where you maintain your results through mindful eating, habit-based eating, and instinctive eating.

No app. No food scale. No obsessing.

Think of tracking like training wheels: useful while you're learning, but you can take them off once you've got the skill.

In the Flexible Meal Plan system, you'll learn how to customize everything – not just the foods, but also the macros and meal frequency.

• Want to keep carbs in? You should.
• Prefer more healthy fats and less carbs? It's no problem.
• Prefer the traditional 3 meals a day? Great.
• Like 4 to 6 smaller meals, the way bodybuilders eat? That works too.
• Need family dinners, social meals, restaurant flexibility? You can fit it in.

Flexible Meal Planning is what makes all this work.

Here's A Preview Of What You'll Discover Inside

• Why banning entire food groups or cutting out favorite foods almost always fails in the long run, and the secret to indulging in all your favorite foods without sabotaging yourself. Page 83
• The only 4 foods you should NEVER eat. Everything else is on the table. Page 84
• The simplest food-choosing guideline ever created: A 12-word sentence that wipes out confusion about “what to eat” - for good. Page 84
• The NEW macro formula that replaces the outdated “percentage method” – it's faster, easier, and nearly mistake-proof. Page 37
• The macro customization strategy: how to adjust your protein, carbs, and fats to match your preferences, so fat loss feels easier, meals taste better, and results come faster... all without cutting out the foods you enjoy. Page 51
• Are You Just Tracking... or Actually Planning? The Answer Could Explain Why You’re Still Stuck. (Page 70)
• Carbohydrate truths the keto diet industry doesn't want you to know: 1. Why you can eat foods like bread and pasta and still lose weight easily. 2. Why it's not better to cut carbs, and you shouldn't, unless you like eating low carb. 3. How to know if you're "carb intolerant" and reducing carbs to a certain percentage might actually help. Page 50
• How to nail your macro goals on the bullseye (if you want precision), so you achieve maximum fat loss in minimum time and avoid plateaus. Page 65
• The "1-2-3 Meal Builder"a simple way to build meals that hit your macros without even counting them. Page 77
• The 6 essential elements behind every fat-burning, muscle-sculpting meal plan and why this formula is the secret weapon of the world's leanest people. Page 10
• The worst meal planning mistake that stalls fat loss and kills motivation (even fitness pros fall into this trap). Page 92
• Exactly how much to eat to burn fat - based on YOUR body, your goals, and your lifestyle. See the fool-proof calorie formula that makes fat loss simple. Page 25
• Meal frequency demystified: Why "eat 6 times a day" gurus and intermittent fasting gurus are both missing a key point - and the one timing principle that lets you lose fat on YOUR schedule, not theirs.
• Why snacks sabotage fat loss for some people but actually accelerate it for others. Get this wrong, and you could stay stuck for years. Page 59
• The hidden danger of copy-and-paste meal plans: why following someone elses’s meal plan (even an “expert’s") can backfire - especially if you’re a woman. Page 34
• The "non-linear calorie deficit trick": how to feast one or two days a week while still losing fat, keeping your metabolism humming, and protecting muscle. Page 31
• The "Proactive Meal Design" secret that makes diet apps obsolete: why planning ahead sparks faster fat loss and better adherence, while reactive food tracking keeps you stuck spinning your wheels. Page 11
• The "Perfect Swap System": turn one tasty meal plan into virtually unlimited variations with a simple 6-category food exchange trick - your macros stay on point automatically, with zero boredom. Page 97
• The "Tracking Transition Plan": how to lose fat and keep it off without relying on calorie counting or macro tracking forever. Discover the 4 principles of instinctive eating, 6 tenets of mindful eating, and 10 habit-based strategies that make staying lean feel effortless. Page 109
• And much, much more

Order Now And Get These 2 Bonuses – Including 50 Burn the Fat Recipes – FREE!

BONUS #1: The Flexible Meal Planning Toolkit (6 practical tools)

This toolkit includes: The Master Meal Plan Template, My Personal 7-Day Meal Plan, the Burn the Fat Food Guide & Exchange List, the Simple Meal Guide for Breakfasts, the Simple Meal Guide for Lunches & Dinners, and the Burn the Fat Snack Guide. Together, these tools remove guesswork, simplify decisions, and make flexible meal planning easy to stick with long term.

BONUS #2: 50 Amazing Fat Burning Recipes

This bonus includes 50 of the best fat-burning recipes as voted by thousands of our members. Most of them take only 30 minutes or less to make, with no fancy ingredients or cooking skill required.

It includes high-protein breakfasts, quick lunches, satisfying dinners, plus treats and desserts that are macro-balanced, healthy and low in calories. These recipes prove, meal after meal, that you can eat delicious food and burn fat at the same time.

And this means Flexible Meal Planning For Fat Loss isn’t just a planning system or a cookbook – it’s both!

Join 59,000+ Others Who’ve Ditched Rigid Dieting Forever

Week 1: 262 lbs. Week 12: 220 lbs "When the scale hit 262 lbs, I realized my health was in jeopardy. But after 3 kids, I just kept gaining. I'd put on 148 lbs since I was a teenager. A friend recommended Tom's program, I entered his 12-week challenge and my body transformed in ways I could not imagine. I lost 42 lbs and cut my body fat by 12%." - Jessica Garcia, Age 32

Burned 26 Pounds Of Fat In 12 Weeks "This is the first time I've been under 200 pounds in more than 20 years. This is a huge breakthrough for me. My body fat percentage is finally in the 'lean' range. When I took my 'after' photos, the belt is latched on the final hole. I haven't worn a 32 waist since high school!" - Jonathan Barnard, Age 46

Lost 30 Pounds And 5.5 Inches Off Her Waist "Most people want a simple answer like "no carbs" or "cut out ALL sugar," but I tell them following Tom's plan is what made all the difference for me. I dropped from 166 to 136 lbs, my waist went from 32 inches to 26.5 inches, and according to the body fat test, I went from 39.1% to 24.4%. It really does work! - Lori Meyers, Age 43

From 296 lbs To 191 lbs "I picked up the program during a weight loss plateau - exactly the point where I usually quit. Tom's Burn the Fat program was just what I needed to break through and permanently burn off the fat. I got results beyond what I ever dreamed possible - down 105 pounds in total." - Brian Nordberg, age 42

Cut 18 Pounds In 12 Weeks: From 32% Body Fat to 24% Body Fat "It can be overwhelming to choose with so many different programs out there. But I can 100% guarantee that if you follow Tom's advice, you will get the results you want. I entered Tom's 12-week transformation challenge and I dropped 18 lbs and reached my goal of getting 'ripped by 60.'" - Linda Van Duynhoven, age 59

Dropped 36 Lbs In Only 12 Weeks "I'm wearing clothes that haven't fit for years, I had to add holes to belts that are too loose, and I now have energy that seems to burst out of my skin. I lost 36 pounds, my resting heart rate dropped from 76 to 61, and my blood pressure is down. I wanted to establish a sustainable routine that would serve me every day of the year, and I finally have it - Tom's program has been my savior. - Phil Evans, age 68

Who This Is For

The Flexible Meal Planning System is for you if:

• You want structure, but not super-strict rules
• You want to keep eating your favorite foods without guilt
• You want something sustainable that works even as you get older
• You want to stop “starting over” every Monday

What if you have a lot of weight to lose?

	"I used Tom’s flexible meal planning method and reduced my weight by 70 kilograms! It’s a practical way to manage your diet based on macros, while at the same time encouraging a relaxed attitude to enjoying food." - Steven Hyer

This works at any starting point because you're using your numbers and your preferred foods to set up a custom plan - not some generic plan.

Brian (pictured above) started at 296 and dropped 105 pounds.

Results like this can take a year or longer - there's no shortcut.

But that time is going to pass whether you're or eating flexibly or you're miserable on a rigid diet (then quitting).

When you use a flexible plan, you enjoy foods you like and can sustain it for however long it takes to reach your long term goal.

What If You're A Picky Eater?

Then this program is perfect for you. Don't like Brussels sprouts? Hate lima beans? Think oatmeal is pasty? Don't eat them. You choose the healthy foods YOU like. That's one of the best benefits of a flexible eating plan.

Even better, get 80% of your calories from nutritious foods you enjoy, and the other 20% can be anything – any kind of treat – as long as it fits your calorie budget. No forcing down foods you hate.

But This Program Is Not For Everyone: Who This Is Not For

The Flexible Meal Planning program is NOT For You IF:

X You want a rigid diet like keto or carnivore or anything banning entire food groups. Those can work short-term, but they rarely last. This program is for built for long-term flexibility.

X You want a crash diet. Extreme low-calorie plans can take weight off fast, but they also kill your energy, strip away muscle, and leave you feeling miserable. That’s not how we do it here.

X You’re still chasing perfection or all-or-nothing rules. This system is about progress, not “perfect eating.”

X You think this requires no effort. The flexible approach makes fat loss simpler and more enjoyable, but healthy transformation always takes some work.

X You plan to download it and never read it. If it’s just going to sit on your hard drive, don’t buy it. This only works if you take action.

What Is It Worth To Finally Stop Struggling With Dieting?

Let’s put this in perspective.

Most people easily spend $100 a month on fat burners, detox kits, and supplements (and they don't even work - it's money down the drain).

Some spend $300 to $500 a month on coaches, meal delivery, or complicated apps.

And going down the injectable drugs route could cost over $1000 per month.

Worse, none of these so-called solutions show you how to build a real daily meal plan you can live with for life.

	"This info is priceless. I have no doubt that anyone following Tom’s suggestions will not only transform their body, but also their life." - Lyn Deluca

But today, you’re getting:

• A fully customizable flexible meal planning system
• A science-backed fat loss framework
• A practical meal planning toolkit (Bonus #1)
• 50 recipes that are delicious AND help you burn fat (bonus #2)
• Which, put together, is a natural, sustainable plan you can enjoy for life

All for a one-time payment of $37

This Won't Be Available At This Price Forever

This new edition of Flexible Meal Planning For Fat Loss - now updated with all the recipes and bonuses – will only be available for a limited time.

Why? Because I’m working on turning this material into a complete multi-media online course, which will cost around $197.

When that course launches, this standalone manual will either be discontinued as a standalone product or included inside the course at a much higher price.

Today, you’re getting the same core system for a fraction of what others will pay later.

So if you’re ready to burn fat while eating real food you enjoy, now is best time to get started.

Only $37

Try It Risk-Free With A 60-Day Money-Back Guarantee

I want you to feel completely confident in your decision.

You're protected by a no-risk, 60-day 100% money-back guarantee.

Download the program. Try the system. Enjoy the recipes. Feel the difference.

If you're not thrilled with the plan, the food, your progress, or anything else, just send me a quick email.

You’ll get a full refund. No questions. No hassle. No hard feelings.

That’s how confident I am in this system.

Download The Program Instantly And You Can Start Today

When you order now, you’ll get Flexible Meal Planning for Fat Loss as a single, comprehensive digital manual (PDF).

All the bonuses are included right in the appendix, so you don’t have to fuss with multiple downloads.

The manual is 160 pages - short enough to read in a few sittings, but packed with everything you need to start seeing results quickly.

It's not available anywhere else. You can only get it here on this website.

Because it's a digital download, you'll have instant access.

No waiting, no shipping. Just click, download, and get started.

You're Only One Meal Plan Away From The Leaner, Healthier Body You Want

You might have tried everything – the most disciplined diets, clean eating, cutting carbs, keto, fasting, or even strict meal plans, but nothing ever worked, or the results never lasted.

If so, you're not alone.

And I can understand the frustration.

But here's the thing. It was those rigid diets themselves that created the food noise – the constant mental battle with cravings and forbidden foods.

Eventually, something always gives.

And that's not because you lack discipline or have a bad metabolism, but because those approaches were never sustainable in the first place.

The Flexible Meal Plan System is different. Instead of fighting against your psychology, you start working with it.

And that's why people who "couldn't stick to anything" have been using this approach for over 20 years.

I'm believe you can do this too.

This isn't a new trend or just a theory - this comes straight from the research.

If you’re ready to ditch rigid diet rules, get lean and stay lean, and enjoy a sane, sustainable relationship with food, click the add to cart button below to get started.

To your success,

Tom Venuto
Fat Loss Coach
Creator of Flexible Meal Planning for Fat Loss

Only $37

PS. Remember, you're covered by my 100% money-back guarantee, so there’s no risk for you to at least give this a try. Just click the button above to get started today.

PPS. Still have questions? If so, scroll down (click the question to see the answer). Email me if you have any other questions: contact

FAQ

• Q: Is there a print version available?
  There is no hard copy. Flexible Meal Planning For Fat Loss is a digital manual, so you can download it instantly with no delay or shipping costs. The manual is in PDF format, so you can read it on any device or print it out if you want a physical copy.
• Q: Is this a new version of your Burn the Fat, Feed the Muscle program?
  No. Burn the Fat, Feed the Muscle is my original program. I first published it in 2002, it was later picked up by Penguin Random House, and it's still available today. Flexible Meal Planning For Fat Loss is a completely new program, focused entirely on flexible meal planning for fat loss, and for the first time ever, it also includes 50 of my best fat-burning recipes.
• Q: Will this work for both men and women?
  Absolutely. This works for both men and women, as you can see from the success stories on this page. Men usually need more calories, and women may need smaller portions, but the planning method applies to everyone.
• Q: Will this work if I’m vegetarian?
  Yes! The flexible meal plan system allows you to choose your own foods, so vegetarians can easily adapt it using plant-based protein sources. However, this book does not go into detail about vegetarian or vegan-specific meal planning.
• Q: Is this a keto or low-carb meal plan?
  No. This is NOT a ketogenic diet or an extreme low-carb program. The flexible meal planning system is designed for balanced macro diets, but it can work for moderate low-carb approaches (e.g., 30-40% carbs). If you’re looking for a plan that cuts out almost all the carbs, this isn’t the right program for you.
• Q: What if I don’t want to count calories, track macros, or weigh my food?
  If your progress is stalled (fat loss plateau), then tracking and measuring food is the most guaranteed way to fix that. But there are non-counting strategies you can use to get your calories and macros close to your targets. They include habit-based eating, mindful eating, and instinctive eating. You can see all these methods in chapter 10 of the book. 
• Q: Will this help me build muscle, or is it just for fat loss?
  Yes, this works for muscle gain too, but the program focuses on fat loss. (The calorie and macro examples are set for burning fat. For maximum muscle gain you need to eat more). And if you’re trying to lose fat while maintaining muscle, this is the best way to do it.
• Q: I'm almost 60 - will this still work at my age?
  Absolutely! I'm in my late 50s now, so I understand fat loss doesn't get easier as we age, but many of my most successful clients are between 40 and 60 and even beyond. You can see some of the testimonies right here on this page above.
• Q: Are there any extra charges beyond the $37?
  A: There's just one payment. There's no subscription. There are no hidden fees. If there's sales tax, it will be added in the shopping cart where you can see it before you finalize your order. Also our price of $37 is in U.S. dollars so if you're ordering from another country, after the exchange rate is applied, the amount may be different (you'll see it in the shopping cart).
• Q: How do I know this is safe to order online?
  Your order is 100% secure, this site is protected by Verisign encryption, and we don't store credit card details. I use Clickbank as my payment processor because they've been in business 25 years and have served 200 million customers. This Burn the Fat dot com site has been trusted online since 2003 and I have an A+ rating with the New Jersey Better Business Bureau.
• Q: What if it's not right for me? Is there a refund policy?
  Yes, your purchase is 100% risk-free. You get a 60-day money-back guarantee. If you don’t love the program, the recipes, everything, just email me for a full refund, no questions asked.
• Q: How do I get started?
  To order, click the yellow ADD TO CART button. You'll fill out your details on the order form - it takes about 30 seconds, and then you'll get instant access to my Flexible Meal Planning for Fat Loss manual. You can download immediately and start using the system today.

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"Tom Venuto’s Flexible Meal Planning For Fat Loss is a game changer! I have a strong knowledge base in nutrition and weight loss. I have tried pretty much every diet on the planet. I ate a low carb diet for years. That’s how I stayed thin, but not muscular and not strong. I started eating a better balanced, macro-based diet, and, voila, my body shape shifted into a lean, muscular physique. I packed on 10 pounds of muscle in four months. I developed a round, firm booty, which I never had, and a well - proportioned build. My abs popped as fat melted off. This teaches you how to do the same, whatever your goals. It speaks to men, women, athletes, couch potatoes and anyone in between. You’ll never feel like you’re missing out eating a macro-based plan like this one. You can literally eat anything you want. You simply work it into your daily calorie and macro targets. After as little as a week or so or practice, you could already find eating this way feeling second nature, and you may not even have to count and track as much as you might in the beginning. Eating a sustainable diet is the key to consistent weight loss and following a macro based meal plan, you can still enjoy dinner and drinks out with friends. This is not about deprivation. If you follow these guidelines, you won’t feel deprived. Ever. If you’re looking to lose body fat, gain muscle or simply fuel your body with the exact amounts of carbohydrates, proteins and fats it needs to function the best, then buy this book. If you want to look incredible naked, BUY THIS! You can thank me later. -Christina Martinez

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Research References

Flexible Eating Behavior Predicts Greater Weight Loss Following a Diet and Exercise Intervention in Older Women, Berg AC, et al, Journal of Nutrition in Gerontology and Geriatrics, 37(1):14-29, 2018.

Flexible vs. Rigid Dieting Strategies: Relationship with Adverse Behavioral Outcomes, Smith C et al, Appetite, 38:1, 39-44, 2003.

Rigid dietary control, flexible dietary control, and intuitive eating: Evidence for their differential relationship to disordered eating and body image concerns, Linardon J, et al, Eating Behaviors 26: 16–22, 2017.

Ironic Processes of Mental Control, Wegner, D, Psychological Review, 101(1), 34-52, 1994.

Prescribed 'breaks' as a means to disrupt weight control efforts, Wing, R et al, Obesity Research, 11:2, 287-291, 2003.

Validation of the flexible and rigid control dimensions of dietary restraint, Westenhoefer J et al, International Journal of Eating Disorders, 26: 53–64, 1999.

Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial, Alexandra Conlin L, et al, Journal of the International Society of Sports Nutrition, 29;18:52, 2021.

Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review, Helms E et al, Sports, 16;7(7):172, 2019.

Cognitive and weight-related correlates of flexible and rigid restrained eating behaviour Westenhoefer, J et al, Eating Behavior, 14: 69–72, 2013.

Is Intuitive Eating the Same as Flexible Dietary Control? Their Links to Each Other and Well-being Could Provide an Answer, Tykla T et al, Appetite, 95:166-75, 2015.

How does thinking in Black and White terms relate to eating behavior and weight regain? Palascha A et al, Journal of health psychology, 20: 638-48, 2015.

Behavioural correlates of successful weight reduction over 3 y. Results from the Lean Habits Study, Westenhoefer J et al, International Journal of Obesity, 28, 334–335, 2004.

GLP-1 medication and weight loss: Barriers and motivators, Naveed M, et al, Diabetes, Obesity, and Metabolism, 27(7):3780 - 3788, 2025.

Food noise: definition, measurement, and research directions, Dhurandhar EJ, et al, Nutrition And Diabetes, 15, Article number: 30, 2025.

What Is Food Noise? A Conceptual Model of Food Cue Reactivity, Hayashi D, et al. Nutrients, 15:22, 2023.

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Important Disclaimer About Results You May See on This Page: Results shown in our testimonials may not be typical. Photos shown on this page are among our best case studies and transformation contest winners. Typical weight loss is 1 to 2 pounds per week. For petite women, 1/2 to 1 pound per week is often typical. In overweight individuals, weight loss of up to 1% of total bodyweight per week is more common. Faster weight loss in the first 1-2 weeks is common but is usually water weight loss, not body fat. Faster fat loss is possible, but not likely. Many people purchase programs online and never use them, and in that case, the typical result is zero weight loss. This is NOT a fad diet or rapid weight loss program. Flexible Meal Planning For Fat Loss is a scientifically-based healthy lifestyle program and a long term approach to body fat reduction and maintenance. Permanent weight loss requires long-term lifestyle change and cannot be guaranteed.

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