The best foods for weight loss?
It should go without saying, but I have to say it anyway. The best foods for weight loss are not foods that are “low” or “zero” calorie foods.
So if you’ve been been regularly drinking diet soda or you always go for the “low fat” or “low calorie” version of regular foods like skim milk or low fat cheese which tastes like cardboard, and you’re not losing weight?
Then this is gonna be a complete revelation to you.
In this video, I’m gonna show you the top 5 best foods for weight loss. If you incorporate these foods in your daily diet, not only are you gonna lose weight at an exponential rate, you’re also gonna maintain your results. It might just change your life.
Best Foods For Weight Loss – Explained
Fun fact: Your body doesn’t count calories.
You have no calorie counter in your stomach. I want you to comment below if you find one. Counting calories is such an over simplistic way of looking at the human body.
You need to start looking at food as information, not just a mathematical equation.
Yes, calories matter but hormones are more important. Because weight loss in its very essence is not about counting calories, it’s about controlling hunger. Pause this video and rewind it if you need to hear that again.
Some of the foods I’m about to mention will even fly in the face of conventional wisdom.
And if you’ve been led astray. You’ve just been cutting calories all this time, but it hasn’t really worked?
You keep losing and putting back the same weight you’ve been trying to lose? It’s because counting calories has a 99% failure rate.
Debunking The Calorie Counting Myth
Let me just share this little experiment with you to blow this calorie counting model out of the water.
A guy by the name of Sam Feltham, and you can do a quick Google search on this, wanted to prove the ‘calories in vs calories out’ model wrong.
So he decided that he would eat 5,794 calories every day and document his supposed weight gain.
For reference, that’s almost 3 times the amount of daily recommended calories for the average man. That’s a lot of calories.
But he didn’t just follow any random diet. He decided to follow a low carb, high fat diet of natural foods for 21 days.
You know, the diet that I always talk about on my channel that best moderates the fat storing hormone, insulin. Because he believed that refined carbs, not total calories caused weight gain.
If we use standard calculations of the ‘calories in vs calories out’ model, he should’ve gained about 16 lbs or 7.3 kgs of fat.
His actual weight gain? 2.8 lbs pounds or 1.3 kilos. Not even 3 lbs. Even though he was eating almost 6,000 calories every day for 21 days.
What’s even more interesting is he dropped more than an inch off his waist. So he gained weight, but it was lean mass.
You’re probably wondering. How?? Well, his metabolism, the ‘calories out’ part of the equation, increased to accommodate the excess calories.
Your metabolism can actually go up or down by as much as 40%.
But the calories in vs calories out zealots just makes this erroneous assumption that it always stays stable. It does not stay stable. Again, your body is a little bit smarter than that.
It gets better.
In another experiment, Feltham again ate 5,794 calories per day. But this time, he ate the standard American diet (SAD) which is a high carb, low fat diet.
He ate a lot of highly processed foods which are extremely insulinogenic. A lot of the fat storing hormone insulin were produced, and the results were predictable.
He gained 15.6 lbs or 7.1 kilo’s in 21 days and his waistline went up by 3.6 inches.
So how could he eat the same excessive amount of calories but have his body react completely different between the two diets? It’s clearly a little bit more than just calories. Not all calories are created equal.
Your diet composition, specifically how your body reacts to it physiologically. And your body does this through the secretion of certain hormones, plays a huge role when it comes to your body weight.
So, how do we control hunger to induce weight loss? We need to focus on nutrient dense foods that trigger satiety.
Specifically, fat and protein because they both trigger our satiety hormones. Fat triggers cholecystokinin, while protein triggers peptide YY.
Adherence is also crucial to your success. For the most part, all the foods I’m about to mention are gonna be delicious by most people’s standards.
Except maybe for the last one. It’s a bit of an acquired taste. But it’s also widely considered to be the superfood of all superfoods. So there’s definitely a bit of a trade off there.
5 Best Foods For Weight Loss
Best Foods For Weight Loss #1: Eggs
The humble egg pound for pound is one of the most nutrient dense foods on the planet. Again, only rivalled by the 5th food I’m gonna share with you.
Eggs contains 13 vitamins and minerals including the very hard to find lutein and choline which are vitamins for your eyes and brain.
It’s also rich in other vitamins like B, D, E, and the more bio active version of vitamin K, which is K2.
Eggs are also high in fat and protein which triggers satiety. It’s basically nature’s version of a multivitamin. And it’s freaking delicious.
Dr Shawn Baker, who’s a big name in the carnivore diet space eats 12 eggs a day. He’s 54 and he looks like that. If you follow him on social media, he also regularly tests his bio markers and they are mighty impressive.
Animals in the wild inherently know how valuable eggs are. Predators will literally risk their lives going after a bird’s egg for example, because they know how nutrient dense it is.
The good thing about eggs is they’re accessible to everyone. It doesn’t matter where you are on the planet. If you go to a grocery store, they’ll always have eggs. They’re also pretty cheap.
In a perfect world, you’re eating the highest quality which are pastured eggs from happy nesting chickens.
But as always, there are levels to this. If you can only afford cheap eggs, that’s totally fine. It’s still infinitely better than eating cereal, toast, or oatmeal for breakfast.
2. Sardines (and other types of seafood)
Sardines are jam packed with nutrients while also being naturally high in protein and fat. Which again fulfills our criteria. They’re also pretty cheap.
No food even comes close to the amount of essential omega-3 fatty acids they contain. Which help prevent heart disease because of its anti-inflammatory properties.
Sardines are also pack with other essential vitamins like B12 and vitamin D. As well as minerals like niacin, iron, potassium, magnesium, zinc, and phosphorous.
Sardines and other types of seafood in general, especially shellfish, are also one of the best sources of iodine.
If you don’t have seafood as part of your regular diet, you’re most likely not getting enough of this mineral.
One of the consequences of this is thyroid dysfunction. The human body needs Iodine to make thyroid hormones. If you’re not getting enough of it, then that’s when you start running into problems.
If you have any sort of thyroid dysfunction, it makes it extremely hard to lose weight. That’s one of the side effects of hypothyroidism. So you wanna make sure you’re eating foods that contain this important mineral.
Other types of seafood that also contain iodine are other cold water fish like salmon, cod, tuna, anchovies, as well as scallops and shrimp. All delicious food.
I wanna give a special shutout to oysters because it’s high in zinc which helps with our immune system and metabolism function. It’s important to wound healing and your sense of taste and smell. It’s also required to create thyroid hormones.
3. Butter (Yes, it’s one of the best foods for weight loss)
Yup. You heard that right. Butter is pure fat which again triggers cholecystokinin. It’s also delicious. It makes everything taste better. Think about a piece of steak with butter.
I can’t be the only who’s eaten a stick of butter by itself. Don’t judge me. I don’t regret.
For this to make sense, let’s talk about one of the most important hormones in your body which I kinda brushed on at the beginning of this video. And that’s insulin.
A lot of experts consider it the master hormone because it’s the hormone that controls our body weight.
And I’ve mentioned ad nauseam on my channel how important it is to keep this hormone moderated. But if you’re new let me just quickly explain how it works.
In order for our body to use body fat for energy, insulin needs to be low. Think of it as the switch to fat burning and fat storing mode. You can’t do both at the same time.
Every time we eat assuming that it’s a blend of carbs, fat, and protein, insulin gets released to store all those nutrients. You’re in fat storing mode.
Now, this isn’t necessarily a bad thing. Your body needs to be in fat storing mode to convert the food that you eat into usable energy in the form of glycogen and body fat.
The problem lies in the frequency. When you eat all day, even if it’s just a little nibble here or there, insulin stays high. Which means you’re in fat storing mode all day.
If you keep doing this long enough, you develop insulin resistance which is part of a bigger problem called metabolic syndrome.
For context, a mind blowing 88% of American adults have some form of metabolic dysfunction. 3 out of 4 American adults are in the overweight or obese category.
A lot of these people don’t even know they’re insulin resistant. Now, how do you reverse insulin resistance and metabolic dysfunction?
Do the opposite of what you’ve been doing. Eat less frequently. No snacking in between meals. Stop eating refined carbs. Don’t graze on food all day. You’re not a cow.
And ideally, you want to eat all your meals in a compressed eating window. This is more commonly known as intermittent fasting which I also talk about ad nauseam on my channel.
So if you’re new to this concept, make sure to check out all my other videos about it.
Now, some foods stimulate insulin more than others. Again, not all calories are created equal.
Carbs, especially refined carbs and sugar, are the most insulinogenic. Insulinogenic means it’s fattening. The more processing your food goes through, the worse it is for you.
That’s why eating “fake” meat is terrible for you and the environment. You’re not eating real food at that point.
Protein also stimulates insulin. But peptide YY also gets triggered so you’re kinda protected there. It’s very hard to overeat protein.
While fat stimulates it the least. Like, barely. It has little to no effect on insulin.
The minimum effective dose of intermittent fasting is a 16 hour fast. The easiest way to think about this is to just skip breakfast. The longer you go, the better.
But for a lot of people, they find it hard at first because they get hangry. Which is totally normal. Remember, you are going against a lifetime of eating habits here.
Bulletproof Intermittent Fasting
That’s where butter comes in. What you can do instead is a variation of intermittent fasting called bulletproof intermittent fasting which is popularized by Dave Asprey.
Instead of eating your typical breakfast which usually involves eating a ridiculous amount of insulinogenic processed carbs for a lot of people.
You’re just gonna drink a cup of black coffee blended with butter. The classic bulletproof coffee recipe also calls for MCT oil and grass fed butter or ghee. But not everyone has access to it. It’s also not the cheapest.
And I’m all about the path of least resistance and making this as easy and accessible for everyone. If you just blend 1-2 tablespoons of unsalted butter and coffee, it’ll still do the trick.
You can bet that the fat content from butter will keep you full for hours. And again, because butter which is pure fat, has little to no effect on insulin, it’ll still keep you in fat burning mode.
You’re still in ketosis. You still get most of the benefits of intermittent fasting. It’s a win-win.
This is an unbelievably effective hack to be able to push your first meal until lunch time.
Think of it as a training wheel when you’re just getting started with intermittent fasting. But eventually, you’re gonna want to take it off.
And lastly, if you have never tried bulletproof coffee before, you are in for a treat. It’s like drinking a latte guilt free. It’s absolutely delicious.
Let me just start off by saying that red meat is not bad for you. Any “study” that claims red meat is harmful to the human body is based on what’s called an epidemiological study. It’s an observational study that can only establish correlation, but not causation.
But through authoritative parroting, it eventually becomes accepted as conventional wisdom.
Ask any random person and they’ll tell you unequivocally tell you that fat is bad for you. Fat makes you fat. Saturated fat and cholesterol causes heart disease. No. Quite the opposite.
Multiple interventional studies, which is real science, have shown no beneficial effects of reducing saturated fat intake in cardiovascular disease and total mortality. Instead, they found protective effects against stroke.
Whole fat dairy, unprocessed meat, eggs, and dark chocolate are saturated fatty acids rich foods with a complex matrix that are not associated with increased risk of cardiovascular disease.
The totality of available evidence does not support further limiting the intake of such foods.
Let me translate that for you. The more saturated fat you eat, the more protected you are against stroke. The healthier you are. Listen to that again if you have to.
Dr. Paul Saladino, another big name in the carnivore diet space. He’s one of my heroes. He looks like that and he also regularly checks and posts his bio markers which are all mighty impressive. He has a really good talk on YouTube about animal fat and how it’s the most precious human food.
So if you’re someone who’s been avoiding red meat, especially fatty cuts of meat, this will set you free. You can now enjoy a nice piece of rib eye steak with butter.
Here’s a little side by side comparison of kale and blueberries which is often considered a “superfood” by a lot of experts versus beef (see video).
As you can see, beef contains more Niacin, Folate, Vitamin E, Iron (and that’s heme iron which is the more bio available form), and zinc.
It even contains essential vitamin like B12 and K2 which is non existent in plants. You can only get them from animal foods.
Essential nutrients by the way means that our body needs it to be healthy. But we can’t make it, or make enough of it. It needs to come from food.
Now, you probably noticed that the food right next to beef has the most superior numbers. Even more than beef in a lot of categories.
It’s widely considered to be the most nutrient dense food on the planet. And that’s grass fed beef liver.
5. Beef liver
There are two types of people in this world. People who say they hate the taste of liver and dirty liars.
Admittedly, I used to hate it. It’s definitely an acquired taste. I picked them out of my food for the longest time whenever my Mom made Menudo.
But when I learned more about its nutrient density, I’ve made a complete 180 turn towards it. Just look at these numbers (see video). They are very hard to ignore.
If you compare it side by side next to kale, it makes kale look like you’re eating cardboard. Which is exactly what kale tastes like.
Credit to one of my favourite accounts in instagram, carnivoreaurelius, for a lot of the picture in this video.
Unfortunately, eating organ meat has mostly become a forgotten thing in North America.
But in a lot of countries outside of North America, liver and organ meat is actually considered a delicacy. You can usually find them in a lot of street food stands.
If you’re not a fan, I totally get it. It takes time to get used to it. You can try to hide it in burger patties or mix it with ground beef. What I used to do is eat piece of pork rind with every liver bite.
If you take just one thing away from this, this is it. Start eating grass fed beef liver. It’s easily one the best foods for weight loss. Even an ounce a day is gonna do wonders for you.
You can also take beef liver capsules or buy beef liver crisps.
Also, experiment with other types of organ meat like the heart and brain. I actually grew up eating pig and chicken intestine because I ate a lot of street food when I was a kid.
A lot of tribes that still live a hunter gatherer lifestyle actually consider the brain to be the most valuable part of the animal (and the liver). It makes sense. That’s where all the important nutrients go.
Now you probably noticed that I didn’t include plants in this video. You can definitely eat some, based on what your body can tolerate in terms of toxicity which I explain in further detail in this video.
But my challenge for you is try eat the foods I mentioned in this video for a month. Just stick to the five. I can almost guarantee, you’re gonna be unrecognizable in a good way. It might just change your life.
As always, if this was helpful, share it with a friend who could benefit from it as well!
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