2983: The Top 10 Best Foods for Fat Loss

“Next up, this is the one food. If anybody said it's a superfood or this, there's a superfood out there. This would be the one that I think could qualify, which are berries, especially things like blueberries, blackberries, or raspberries. The calories per volume are low.”

“And the calories are pretty low. Did you see me this morning? Yeah. So that ton of them. So that was two cups of berries, 120 calories. Yeah. I didn't even finish them. No. Yeah. It's like, it's literally that. And how much fiber was in that in two cups? I mean, I have it in my 15, 16.”

“I'm doing anything. Now I'm going to start eating better. First thing that goes is ice cream. What do I replace it with? Cocoa whip and berries and some other things that are a better alternative. Yes. But in my opinion, nothing beats better than just being strict for a period of time long enough that all of”

“and taste really good. All right, next, we're going to hit a really high satiety-producing food. Eggs. Eggs really produce a lot of this is why when people eat three eggs, they're like, that was a big breakfast. When you look at like the total calories and protein in three eggs, it's not a lot.”

“I mean, it'll fill up a large plate of eggs. Eggs produce a lot of, if you look at the satiety index, eggs are really, really high. They're also very nutrient-dense. They're good for you. It's a great source of protein, good for building muscle, good for recovery. But like you just said, six eggs is 40 grams of protein and you eat that for breakfast.”

“One of the first things when I've been dieting, you go to bed hungry and then you wake up really hungry and wanting something like that. Four eggs with two to four ounces, depending on like where your size is, of a lean cut meat mixed in with some salsa over the top of it is like a go-to.”

“the top, and it is not a protein-containing food. It is plain potato. Do you guys know that? The carbohydrate. Plain boiled white potato produces the most satiety for some reason in the studies that do this. In other words, it's boring to eat it.”

“No, sour cream, just sour cream that changes it quite a bit. But if you've ever eaten a plain potato by itself, you will cut your calories. I'm telling you, I mean, it's the, I tend to, even though I do use this, I tend to go yam and sweet potato because I can actually eat a yam and sweet potato with literally nothing on it, and it tastes good.”

“That's what I'm saying. It tastes good and it's satiated. Try to eat a medium, plain, plain white potato. It's like, and you're eating no salt, no butter, no nothing. Right. You're like halfway through, I'm like, I'm good. I don't even know if I need to finish this. Yeah, yeah. So it's like, if you really want to keep, you know, get volume without a bunch of calories”

“You know how much I love chicken thighs. I eat a lot of ribeye tri-tip. And so, one of the ways to easily reduce calories without radically changing the diet is switching out meats and different stuff. I didn't realize how low a calorie top sirloin was.”

“I didn't realize how low a calorie top sirloin was. Oh, very lean. So, I just replaced my ribeye steak. You dropped like 300 calories. Oh, dude, literally dropped a significant amount of calories. And same meal, same everything, just went from ribeye cut to the top sirloin cut.”

“There's a 500-calorie deficit without having to do anything else and taste very similar. Obviously, a ribeye is much fattier, but shoot, it's, I mean, it's a close second. No, it's not bad at all. Next up, white fish. So, when I say white fish, what comes to mind for me, the bodybuilding world is tilapia.”

“And so anyways, I was low. And so I picked up all this stuff. And I was in the grocery store and it was already like the pre-cut like watermelon. And I was in the room that night and I was just like, you know, I'm going to have some watermelon.”

“Yeah, you look like you're eating your bowl of ice cream. That's the look you have when you have ice cream. And I'm like, it's so funny to me because I'm not even like this big water. I'm not even a big watermelon fan, but it's like, man, when that stuff has been, you haven't had any of those sweet processed foods anymore.”

“It's always real cold. And dad chops it up. It's like a big thing in my culture. So anytime I eat watermelon, it's very nostalgic for me. I remember just as a kid. Watermelon was astonished for me too, but for different reasons. You ever played watermelon football? You told me about this. Oh, I was going to bring up. Have you ever played?”

“There's like no calories in these foods. Now, I'm talking about not drenching them in olive oil and butter, but literally just boiling the hell out of them and having a large bowl of them. They take up a lot of volume in your stomach and they have almost no calories. You really do, because otherwise, man, the gastral distress from that would be gnarly.”

“That's what I'm saying. It tastes good and it's satiated. Try to eat a medium, plain, plain white potato. It's like, and you're eating no salt, no butter, no nothing. Right. You're like halfway through, I'm like, I'm good. I don't even know if I need to finish this. Yeah, yeah. So it's like, if you really want to keep, you know, get volume without a bunch of calories, I think”

“That was a mistake. Yeah, I told them only. I got a systematic review to go over with you guys on exogenous ketones. So, you know how we always take, we'll take ketones and we'll notice how our cognitive functions are. Yeah. That's one of those things. I definitely noticed the benefits of it.”

“If I want to be more, you know, cognitive performance, I go ketogenic. Well, exogenous ketones does that. I don't have to cut my carbs. I take ketone IQ and I feel the improvement in performance. And so they did this big meta-analysis and that's what they're finding. See, I'm with you.”

“And so, I'll use them pre-workout sometimes, or I use them like a snack late at night. Awesome. All right, next is a protein powder. Now, not all protein powders are equal when it comes to producing satiety. Whey protein actually produces some of the least amount of satiety from all of the proteins.”

“And you can buy casein protein powder, and casein is a good source of protein, it's a good protein, it's a very thick when you blend it up. It's thick. If you blend it with ice, you can have a big old thick, feels like milkshake that's very low calorie, and it sits in you for a while, much more than whey protein does.”

“But if you've ever eaten a plain potato by itself, you will cut your calories. I'm telling you, I mean, it's the, I tend to, even though I do use this, I tend to go yam and sweet potato because I can actually eat a yam and sweet potato with literally nothing on it, and it tastes good. That's what I'm saying. It tastes good and it's satiated.”

“that's the best way to do it. But I mean, sweet potato and yams are so good for you, low calorie, and still get a good cutting dish for like if I'm like want to eat low calorie is I'll bake or boil white potato and have chicken, thigh, or chicken breast, mix it in with a little bit of vegetables in there and like a little bit of olive oil.”

“In other words, whey protein, you tend to get hungrier quicker. Now, that doesn't mean whey protein is bad. Whey protein is amazing, it just doesn't produce a ton of satiety. But there is another dairy protein that digests much slower, it creates more volume and it produces more satiety, and it's casein.”

“That's derived from whey, though, right? No, it's made from dairy. So when you got milk has two types of protein, casein and whey. Yeah. Casein is a different amino acid, but still a good protein. So it's still high calories. So somebody who's technically who's lactose or has it has a dairy intolerance can still you can't do casein if you can't have dairy.”

“This is such a hack to me. You're right. I'll use like almond milk that's like 30 calories or something like that, and I'll put it in it, like I'll blend it in a huge thing of ice. Yeah, with a bunch of ice. So it's like a giant thing, and it gives you this kind of milkshake.”

“Next up, this is the one food. If anybody said it's a superfood or this, there's a superfood out there. This would be the one that I think could qualify, which are berries, especially things like blueberries, blackberries, or raspberries. The calories per volume are low.”

“Next up, this is the one food. If anybody said it's a superfood or this, there's a superfood out there. This would be the one that I think could qualify, which are berries, especially things like blueberries, blackberries, or raspberries. The calories per volume are low.”

“No, you can't. If you can't have dairy, don't have casein, but you can do the bone broth. Which is why I brought that up. Bone broth is actually pretty good, too. It's actually pretty high with satiety as well because of the texture of it. I mean, it's so low calorie. So like two scoops of that, like you said, in the big giant icing.”

“It's actually worth it to not oftentimes because it makes it a lot easier. And nobody likes to talk about this. This is also why I'm not a huge fan of artificial sweeteners, like calorie-free sodas. I get there's no calories. That's cool. But you know what that does? It introduces more novelty and it tends to make you want to eat more. Yeah, it just does. Those flavors are really powerful.”

“Yeah, 13 grams of fiber. Blueberries. 100-something calories. Yeah. And you just ate a big old bowl. Yeah. I mixed it with my Greek yogurt. So now you're talking about like a filling meal, you know. So I had four. And fiber produces a lot of satiety. So it's right under protein. So when they look at macronutrients, it goes protein, then fiber, then fats, and then carbohydrates and sugars.”

“I feel like. I'm not tracking. I'm doing anything. Now I'm going to start eating better. First thing that goes is ice cream. What do I replace it with? Cocoa whip and berries and some other things that are a better alternative. Yes. But in my opinion, nothing beats better than just being strict for a period of time long enough that all of”

“That's why I was suggesting that if you're somebody who can't have casein. And last is oatmeal. Oatmeal actually produces a decent amount of satiety when they rank it on the satiety index. Now, one thing you'll find with a lot of, not all of them, but with a lot of these is they kind of are plain sounding.”

“Oh, so we did our, so I just did, I just did broccoli. We baked it. Um, we baked it. And then I actually you, so parmesan cheese is pretty low calories. It is. And protein. Yes. And so I actually did, we did like a garlic, a garlic and then parmesan lightly over the top of it and baked it really good.”

“Next up, this is the one food. If anybody said it's a superfood or this, there's a superfood out there. This would be the one that I think could qualify, which are berries, especially things like blueberries, blackberries, or raspberries. The calories per volume are low.”

“I feel like. I'm not tracking. I'm doing anything. Now I'm going to start eating better. First thing that goes is ice cream. What do I replace it with? Cocoa whip and berries and some other things that are a better alternative. Yes. But in my opinion, nothing beats better than just being strict for a period of time long enough that all of”