What Kind of Food Can I Eat on The Venus Factor?

Hi everyone!

I’ve been getting more and more questions on The Venus Factor in my inbox. I simply can’t answer them all, I’m sorry.

However, a question I often get is this: what kind of food can I eat on the diet?

The answer is simple.

But first, let’s do a recap on what the diet is exactly (for those of you that are new here. I’ve previously covered the diet here, and answered some other question here, so we won’t go into as detailed.

The fundamental concept in the diet is the hormone leptin. “Calorie counting” (ugh, I hate that word), is also mentioned. I feel like a broken record when I write this, but there is no diet that does not involve calories to some extent. Some diets doesn’t mention it, but calories are still behind the curtain in some way or another.

Rather than focusing on exactly what to eat, when you eat, how many meals you distribute the calories over, and weighing your food with four digits, The Venus Factor uses a simpler approach. Avoid a few food products (soy, highly refined foods, white flour …) and focus on the big picture. Leptin can be your best friend or your worst enemy when you’re on a diet.

Again, the calories is the fundamental part; but neglecting leptin is like running uphill, swimming upstream or … You get the picture. It makes it all a lot harder than it has to be.

leptin hunger obesity

Simplified chart showing how leptin affects hunger

Without sounding  like some late night fitness commercial, I will tell your right here and now: you can actually eat ….

  • Chocolate
  • Pizza
  • Hamburgers
  • … or drink a glass of wine on  a diet.

Can you eat how much you want of this?

No, of course not. But eating it once in a while won’t matter. It’s about balance.

By taking control of your leptin levels, you won’t feel the same sugar cravings as earlier. You will be able to enjoy one piece of chocolate, a slice of pizza or a cup of soda. It won’t harm your diet. It’s like controlling a big ship: it moves slowly, and sometimes you have to steer it back in the right direction, but changes won’t happen over night.

By shifting the focus over to the bigger picture, i.e. what you eat over a week or what you ate yesterday compared to today and what you plan to eat tomorrow (and by using the clever app: The Virtual Nutritionist), you can maximize the work of leptin, and lose weight with less hassle.

Simply put: you can eat what you want, just do it in moderation, and eat healthy overall.

Read more about The Venus Factor here

Video: 6 Steps to Get Started Losing Weight For Women

Losing Weight For Women

John Barban — the creator of the Venus Factor weight loss system, is talking about why women need to train in a different way (and diet differently) than men.

This free video has a lot of great tips, and a lot of them aren’t out there — so we can all learn something new from this video.

A quick summary:

  • Women can, and should have, more cheat days.
  • Substitute some of your carb calories out for fats
  • Avoid estrogen-promoting foods
  • Stay away from exercises that create thick neck look
  • For women it’s more beneficial to use moderate intensity for exercises.
  • Avoid weighted core exercises, it will give you a thick waist.

Losing Weight For Women

To read more on the Venus Factor, check out:

If Someone Tells You to Go on a Low-fat Diet, Run!

For many people the word fat has a negative ring to it, and more low-fat products are being marketed.

We tend to think fat in food is equal to body fat. However, this is a fallacy. Eating less fat won’t necessarily make you less fat!

No wonder people get confused.

If you’ve read my article on calories, you’ll know that fat has a higher energy density than carbohydrates and protein: 1 gram of fat is 9 kcal of energy – protein and carbohydrates are just 4 kcal. For those of you that workout, you all know how important it is to get enough carbs and proteins in your diet. Did you also know that fat is essential in order for your body to function?

In this article we’ll cover why it’s important to include fat in your diet – and I will give you some tips on some great sources of healthy fat.

Fat is more than an energy bearing molecule

Fat is important to your cells. All of our cells have a cell membrane made of lipids (fatty acids).  Without eating fat, your cell membranes can get into trouble, both structurally and through influencing the enzymes that are present in the cell membrane. Nerve and muscular functions can also be influenced by lack of fat, giving the nerve cells problems sending the signals they should.

Too little fat will make it hard for fat soluble vitamins (A, K, D and E, respectively) and carotenoids to be taken up in the intestine. A lack of vitamin D will in turn lead to problems with calcium uptake and can even lead to osteomalacia. Also, too little fat can affect production of prostaglandins that regulates contractions and relaxation in our muscles, and plays an important role for our immune system.

A fatty acids which has been given a lot of bad PR is cholesterol. Cholesterol is necessary for a number of reason. It helps the fluidity of the cell membranes, inter-cellular transportation of molecules, and the signaling between cells and nerve cells. It is also important for production of gall, synthesis of vitamin D and a number of steroid hormones like estrogen, testosterone, cortisol and aldosterone – to name a few).

Impact on hormonal balance, and why low-fat is a bad idea

Without sufficient amounts of essential fat in your diet, several bio-chemical processes will suffer. Essential fatty acids are necessary to run a normal hormonal function and production. Too little fat can lead to hypogonadism – a condition where the testicles and ovaries won’t produce enough hormones, which in worst case can lead to sterility.

A low consumption of fat will lead to larger amounts of SHGB (Sex Hormone Binding Globulin). SHGB binds steroid hormones (testosterone, estrogen etc.) and prevents these from doing their job. An increased fat consumption will reduce the amount of SHGB, resulting a larger amount of free hormones (ref: Salinen et al.)

So, how much fat do we need?

This varies from whom you ask. A healthy answer is between 20-40% of your daily calorie consumption should be from fat. This is just a rule of thumb, but a good target.

What we eat varies from day to day, so some days you may get less, but think of it as an average.

Dieting and fat

What happens when most people go on a diet?

They reduce the overall amount of food (energy). A “fat burning diet” is typically structured like this: high protein intake, relatively high carbohydrate intake and almost no fat at all. The fat is what people reduce first. For some, the only fat they get through their diet is Omega-3 or similar supplements.

We mentioned a 20-40% bracket of your daily intake for fat above. What about when you’re on a diet? Should you change this? In my opinion, no. You could go down a bit towards the low end, but you should not go on a low-fat diet.

Good sources for fat

Avocados are a great source of healthy fat!

There are a number of good, and bad, sources of fat. To make life a little easier for you, I’ve gathered a list of fat rich items you should include in your diet.

  • Eggs
  • Avocado
  • Coconut milk and oil
  • Butter
  • Fatty fish (salmon and mackerel is great)
  • Cheese (also a great source for calcium)

In summary:

Fat is important for a number of processes in your body. Therefore you should aim to get at least 20% of your daily calorie intake from fat. There are diets that go lower, and for a short amount of time it is fine – but you need to consider the long-term effects if you eat too little fat over a long period.

Eating fat, won’t make you fat (just like eating vegetables won’t make you a vegetable)!

Are you looking for a diet that works with the principles in this article? Take a look here – that’s a diet program I’ve personally tried and can recommend.

If you like what you’ve read, please share this article so more people can learn the importance of including fat in their diet.

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What Does 200 Calories Look Like on a Plate?

We’ve previously talked about how to count calories, which is one of the most essential things you’ll have to know to lose weight.

Today, we’ll take a look at exactly what 200 calories (kcal) looks like on  a plate. Though it’s always a good idea to figure out exactly what your food contains, i.e. from reading the label, it’s also great to have the visuals. If you are eating out, you can make a quick estimate of how many calories you are getting from a meal.

Share and enjoy!

calories-in-a-cheeseburger calories-in-a-glazed-donut calories-in-apples calories-in-baileys-irish-cream calories-in-broccoli calories-in-butter calories-in-celery calories-in-cheetos calories-in-coca-cola calories-in-cooked-pasta calories-in-eggs calories-in-flax-bread calories-in-fried-bacon calories-in-fruit-loops-cereal calories-in-gummy-bears calories-in-m&m-candy calories-in-peanut-butter calories-in-potato-chips calories-in-salted-mixed-nuts calories-in-sliced-smoked-turkey

Why Is Leptin so Important for Weight Loss?

You may have read about a hormone called leptin, especially if you’ve looked into The Venus Factor. More and more research now confirms the significance of leptin for weight loss.

In this brief post, I’ll give you a introduction to what leptin is, why it is important, and for many of you: why you’re diet is plateauing after a while. This will further explain common diet problems, such as food cravings.

I am against experiments on animals, but this was the best illustration I could find. It’s from one of the research papers I read prior to writing this post. These two mice were being fed the same, but one was unable to produce leptin — causing it’s severe overweight.


A mouse unable to produce leptin (left), therefore storing fat, and a healthy mouse (right).

What is leptin?

Leptin is a molecule, a hormone, which is released from your fat cells (odipose tissue). We don’t know everything about it yet, but we do know that it is a key brick in the weight loss puzzle.

The amount of leptin released, is proportional to the amount of fat you have on your body. Basically: more fat equals more leptin. For practical purposes, we can think of it as a signaling hormone that tells your body “Hey, you’re overweight! Eat less!”, or “You’re too skinny, eat more”.

Blogger Mark Sisson writes:

Leptin is the lookout hormone – the gatekeeper of fat metabolism, monitoring how much energy an organism takes in. It surveys and maintains the energy balance in the body, and it regulates hunger via three pathways:

  • By counteracting the effects of neuropeptide Y, a potent feeding stimulant secreted by the hypothalamus and certain gut cells.
  • By counteracting the effects of anandamide, another feeding stimulant.
  • By promoting the production of a-MSH, an appetite suppressant.

Generally, overweight people should be less hungry. Higher leptin levels, signaling that they “have plenty” should leads to a lessened feeling of hunger.

Also, leptin levels respond to short-term shifts in energy balance. A severe caloric deficit, will decrease your leptin levels — signaling your body to eat. Overfeeding will do the opposite, boost leptin production, and make you feel full.

We therefore have both long-term and short-term effects on leptin production:

  • Long-term: More leptin will signal that you have enough fat tissue
  • Short term: More leptin signals that you’ve had enough food

Why don’t overweight people respond to this leptin? And why are people overfeeding, despite increased leptin production? Why is there a discrepancy between the text-book world and the real world here?

The problem is not the secretion of leptin. Studies have shown that the majority of overweight men and women who are having problems losing weight shows a leptin resistance. They are unable to get the stimulating effect of leptin.  This resistance is sensed as starvation — pertinent to what you would feel if your leptin levels were low.  This tells your body to increase fat stores, rather than burn them off!

So, we’re eating more than what we need, an excess of food. Still our bodies will tell us that we’re starving, and to eat more. Do you see how this can lead to weight gain? With leptin resistance, you will crave food even though your body don’t need it … It will make your diet ten times harder.

How does it affect my diet?

All diets, from low-carb and Paleo to soup and shake diets will influence leptin levels. However, most diets don’t mention it … It’s just something happening behind the curtains. Most diets are focusing on calories only; It’s easier. It breaks down weight loss to a simple 2+2=4 — But it’s not entirely correct.

Don’t mistake me: calories is the most important aspect of any diet. However, by not considering leptin you’re swimming upstream.

I will get back to you in a few days, when I have better time, to write more on leptin resistance.

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Common Questions About The Venus Factor

Since I published my review of the Venus Factor a few months back I’ve received a lot of questions from my readers – through comments and email. I love getting feedback, and I thank you all for good and relevant questions.

As a lot of the questions are the same, and instead of cluttering up the review post with a lot of changes, I figured I’d gather the most common questions here and answer them in plenum.

If you have any more question, don’t hesitate to shoot me an email or post a comment here.

Is the Venus Factor worth it?

My short answer is yes, but let’s first define what ‘worth it’ means to me:

If we are talking “worth it” as in time invested, the results you can get in just 12 weeks are pretty damn awesome (you can see more real life stories here).

I’ve personally seen people completely transform their bodies within this short time frame. More impressive though: they’ve maintained their weight loss for months and years after they ended the 12 weeks.

Regarding the price, it’s at 47$ for now (including bonuses)! I’m not going to give you a long sales pitch here, but this is the same  you would pay for a month at a gym, or half an hour with a personal trainer (some charge a lot more). I’m just saying this to those of you who think 47$ is expensive– just to put things perspective.

47 dollars will get you: A bottle of nice wine, a video game, or h aving your car washed, having a meal out … Or change your life by finally losing that weight. To me it’s simple: I’d wash my own car, cook at a meal at home and invest in The Venus Factor. ;)

Does The Venus Factor Work?

Well, I’ve personally tried it and achieved great results. I lost some weight before I started the program, but I still had some stubborn fat that never went away. After the 12 weeks, all my unwanted fat was gone. I have even recommended it to friends and family (as a PT you often become the friend circles go-to-person for anything diet an fitness), and they’re all happy with the results and the program in general.

I do know a few people that have quit the program, and since they’ve only been on the program for a few days or less than two weeks, it’s hard to gauge their results. Some said they lost weight, but still wanted to quit since they wanted a quicker weight loss (even though I tried telling them that they should look at it long term, and a fast weight loss wasn’t beneficial for maintaining their new body). Good thing the program comes with a 60 day money back guarantee. Thy got a refund, and were an experience richer.

The important factor here is commitment. You need to want it! If you want to lose weight, you will lose weight on The Venus Factor. It’s a tested and proven diet, with apps that will tailor it specifically to you. All you have to do is execute.

Have you noticed any negative sides of the diet?

Well, like I mentioned above: it does require work. You can’t just “kind of want to lose weight”. Just buying the diet, and sitting and waiting to lose weight won’t cut it.

On the technical side: I have experienced no downtime on their forums, no bugs in the apps and all the material was delivered straight after I purchased. It is well referenced to peer reviewed studies, so the material itself is solid.

After my first week I was a bit worried that I lost weight too fast, which might have been a negative side. I asked about it and they said it was completely normal (due to loss of water that’s retained in your body). They were right, after that week, it stabilized.

Also, the program has received some undeserved bad marketing as several people are selling it through Youtube videos and free blogs (even guys who haven’t even used it) – though I guess most products will experience this. Anyways, this gives people the impression that’s it’s just a quickly put together e-book – a scam product. This is not the case! :)

Will it work if I’m Asian? … Or if I’m old? … Or if I’m …

The diet will work for any woman.

The principle it relies on mechanisms we all have in our bodies, and thanks to the tailored approach by using the Virtual Nutritionist, it’s tailored to your metabolism — irregardless of your age or ethnicity.

(Some research claims that there is a difference in the BMR (what your body will burn on idle, basically) between white and black women, but the difference is so small that it won’t matter.)

Regarding age: I’ve seen people between 20—65 who have used The Venus Factor – all with great results. I wouldn’t worry about being “too old” for the program. :)

Is it available in other languages?

Initially it was only available in English, but it has since due to popular demand been published in Spanish and Portuguese. So, to all my friends in Latin America, Brazil, Portugal and Spain (and many more): The Venus Factor en español y/e The Venus Factor em portuguêse!

The venus factor language

It’s now available in several languages. Now even more people can enjoy the benefits of one of the best weight loss programs!

Are there any dietary requirements? Will it work for vegans/vegetarians or if you’re allergic to gluten?

I know several vegetarians and vegans that have done the diet. They’ve had no problems. You just need to watch out that you don’t eat too much soy (which a lot of vegetarian products are based on). Some soy is fine, just don’t overdo it. Some vegetarians will use protein shakes as a protein source after a workout, simply because it’s more convenient, but it isn’t a requirement.

The diet is as gluten-free as you want it to be. I don’t eat gluten, and didn’t eat it during the diet. That’s no problem at all.

Do I get a hard copy?

The Venus Factor is a digital product, which means that it is delivered to you online. You don’t have to wait for snail-mail: you can start right away. You can download the files, and put them on your phone or iPad/tablet (or even Kindle) and take them with you. You can also print the whole thing, or just a few pages. Of course, you can also just read them online — whatever floats your boat. :)

I put the workout plan on my iPhone, and took it to the gym – it worked great.

As an online product, you also have the benefit of updates and interactivity. You can post in the forum, and interact with fellow members, and you can receive pod-casts and new updates as you wish. It’s a lot more fun than a boring old book. Also, you have all your material stored online, and you can access it from anywhere!

I understand that some people would like to order a hard copy of the material. In fact, the last time I talked to the creators of the program, they told me that they would release a hard copy at a later stage.

Any further questions?

Feel free to ask in the comments section below — I’ll get back to you as quickly as I can (some questions might require a bit of research). And remember to join our free newsletter!

The Venus Factor Workout Routines and Exercise Plan

We have previously written about the Venus Factor diet in here, but I keep getting questions about the workout plan. Therefore, I figured I’d do a separate review post on the exercise plan. If you have any additional questions, please let me know in the comments field.

You can read my original article here, and check out the official website by clicking here.

Do I need to use the workout plan to lose weight?

What’s good about The Venus Factor, is that if you follow the diet part, you will lose your unwanted, excess fat, without exercising. However, and this is key, if you’d like to tone up your body, get fitter and get the other benefits of a workout (such as better sleep, feeling more awake during the day etc.), working out along with your diet is essential.

The exercises in the plan has sped up my weight loss, strengthened my muscles and increased the quality of my life.

Now, I’m looking back and thinking: why didn’t I start working out earlier? It sounds like a cliche, but starting to work out changed my life in far more ways than just shedding the weight off.

Can you tell me more about the exercises and how the plan is organized?

I personally love the training. I started seeing noticeable result within 8–9 days of starting, which just inspired me to continue.

The plan is simple, and “to the point”. It’s made up of three strength training sessions every week, which continues throughout the 12 weeks of the program.

The workout plan is a downloadable document, which you can print out, or put on your mobile phone or tablet (I prefer to put it on my iPad, which works great). All the exercises in the manual are hyper-linked to online videos, so if you keep it on an electronic device, you can easily see how to properly do each and every exercise for the maximum effect.

A session typically lasts 20-45 minutes (depending on how many and how long breaks you take in between sets).

The workout plan is extremely flexible. There is no rule saying that you have to do the entire workout in one go. At first I started to split the workout in two, and did one in the morning and one in the evening. This made the start of the diet a bit easier for me, and then I later switched over to doing the entire workout in the morning.

You are also free to choose how many and when you’ like to take breaks.

Is it easy to do?

Short answer: yes. The exercises can be done by anyone, and you can even switch them out with other exercises if you’d like (or if you have any injuries).

Really, it’s this simple: follow the diet plan, don’t cheat and do the exercises — just execute the plan you’re given — and you will lose weight!

A video presentation of The Venus Factor (opens in new window)

Super Simple Banana Pancakes — The Kids Love Them

This is a super simple and tasty recipe for banana pancakes, and they only take 20 minutes to make. Perfect for breakfast, or as a snack. The kids love them too.

They are also much healthier than other pancakes, with no added sugar, gluten free and made of only natural ingredients. Just the way we want it.

banana pancakes recipe

What you need

  • 2 large (or 3 medium) lightly beaten eggs.
  • 6 tablespoons (1oz) unsweetened shredded coconut
  • 1 teaspoon coconut oil for the skillet

1. Mash the bananas well with a fork i a bowl. Add the eggs and the coconut. Use a hand whisk to whisk everything together until as smooth as possible. It should be more or less one uniform mixture.

2. With your fingers, spread a thin layer of coconut oil (about 1/2 teaspoon) on the bottom of a large, 12-inch skillet. If you don’t have a skillet, you can use a frying pan). Heat over medium heat –3 to 4 minutes.

3. Measuring 1/4-cup per pancake, pour batter onto three spots on the skillet. Fry 3 minutes on the first side or until set and golden. Flip and fry 2 more minutes on the second side.

4. Repeat the process, depending on how hungry you (or your friends) are.1/2 teaspoon coconut oil, and 3 more pancakes.

Serve immediately, with or without berries and warm maple syrup.


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– Erin B