Top 3 Foods For Weight Loss.

 

Top 3 Foods For Weight Loss.

Top 3 Foods For Weight Loss.

Top 3 Foods For Weight Loss.

 

 the top three foods for weight loss all right still struggling to lose weight I get it I was 70 pounds overweight for years and no amount of exercise or healthy eating helped until i discovered that weight loss comes down to what you eat and what you don't eat so today I'm sharing my top three foods you should be eating to help you shed the pounds and live your happiest healthiest life number one and I can't say this enough prebiotic-rich foods now there's always some confusion about a probiotic a

prebiotic and now a post-biotic so real quick probiotics are friendly bacteria and probiotics have to eat something and the foods that they have to eat are called prebiotics most of us associate with fiber but a lot of prebiotics really aren't fibers for instance in my new book unlocking the keto code I introduced you to the fact that polyphenols which are plant compounds that give plants their color are actually prebiotics for the bacteria in our gut and

with each passing year evidence is accumulating that these polyphenols may, in fact, be the most important part of prebiotics that we've neglected over fiber per se now don't get me wrong fiber that is edible by our gut bacteria is equally important because gut bacteria use fiber use prebiotic fiber and use prebiotics to make chemicals called postbiotics and this is where it gets really confusing postbiotics simplistically are the byproducts of bacteria probiotics eating prebiotics and these postbiotics are signaling

compounds and as you've heard me talk before signaling compounds tell our mitochondria what to do tell our genes what to do tell our cells what to do the exciting thing about these signaling molecules in terms of weight loss is they actually promote weight loss by having your mitochondria literally waste calories to do a caloric bypass on the food you eat and that's actually exciting news because it means that a calorie in equals a calorie out is not true and in fact many of the calories that you eat which are

prebiotics whether they're fiber whether they're polyphenols will actually make you lose weight more than the amount of food that you're eating which is really really exciting this was brought home to me years ago and it's worth retelling there's a group of islanders in pepe new guinea called the caravans and the catawbans are well known for their longevity and they're well known for never having heart disease or cancer even though they smoke like fiends and the captains eat actually a very

high fiber diet about 60 percent of the foods they eat are fibrous tubers and coconut meat and fruits and vegetables and they were very skinny for years they were the real Achilles heel of the ketogenic diet the low carbohydrate diet because here were these skinny people who were eating a lot of carbohydrates and I was one of the people who used to poo-poo the catawbans as well they're skinny because they don't eat very much you know they're starving to death on that island well it wasn't until the work of dr

Stefan Lindeberg who spent his life studying the catawbans learned, in fact, the catawbas eat a lot of food and the catawbans don't exercise like fiends it wasn't until we realized that the types of foods that they were eating that promoting mitochondrial uncoupling and weight loss that it all came together so even though they ate a lot of food the food that they were eating were feeding their gut bacteria was were eating a lot of the calories that they were eating 

Top 3 Foods For Weight Loss.

from themselves and then they were making more compounds that additionally help people lose weight so long story short the more fiber-rich foods you get in your diet the more polyphenol you get in your diet by eating brightly dark-colored vegetables by using spices are dense in polyphenols and so anytime you could add fiber and polyphenols you're going to have a weight loss benefit you can use spices and everything one of the easy ways to get these compounds into your diet is to make a smoothie it's really easy to get fiber

tasty in smoothies now there are a lot of fiber supplements out there but beware several fiber supplements like Metamucil for instance are loaded with sugar or if they're low calorie or have no sugar added they use sucralose which is Splenda or any of the other artificial sweeteners which believe it or not kill off your friendly bacteria so please be careful about fiber supplements it's much easier to add fiber to your diet one of the easiest fibers that to add to your diet is inulin inulin is present as a powder it has

a slightly sweet taste you can put in your smoothies you can add it to your vegetables there are inulin-rich vegetable asparagus Jerusalem artichokes sometimes called sunchokes the chicory family like radicchio and Belgian endive like frise rich in inulin so the more of these sorts of vegetables you get in your diet the easier it is to do this second best food to add to your diet is avocados i can't say this enough do not be afraid of fat contrary to popular belief eating an avocado a day does not make you fat in

fact avocados do exactly the opposite i have an entire video entitled Does this Food Make You Fat about avocados here on YouTube avocados actually help you burn calories avocados help you absorb the nutrients in food in fact there is a very famous study of having people eat salads with and without an avocado it was found that the addition of the avocado made people absorb the nutrients the vitamins and minerals in that salad much better than if the avocado wasn't there in the first place avocados have great monounsaturated

fat it's called oleic acid it's the same fat in olive oil and avocados are rich in prebiotic fiber and so these compounds actually help you lose weight how many should you eat a day well there is a human study that shows the addition of one avocado a day actually improved weight loss over not having the avocado a day so what the heck have an avocado a day have some guacamole please don't put tomatoes in guacamole that's not supposed to be in guacamole have an avocado take the pit out put an egg yolk in each hole put it in

the broiler it's a phenomenal breakfast it's a phenomenal snack you can find the recipe in my cookbooks what can you substitute if you're sensitive to avocado well we have a few people who do react to avocados it's unusual but it does happen in that case don't have an avocado instead use other sources of fiber rather than an avocado the number three thing that you should add to your diet to help you lose weight is mct rich foods now most people have heard of MCT oil medium chain triglycerides it's becoming

easy to find Costco even as MCT oil if you can find c8 mct oil that's the one you're looking for a lot of them will be c8 and c10 and those are okay coconut oil does not have the same benefits as MCT oil studies that i talk about in unlocking the keto code show that people who are asked to have MCT oil as part of their diet versus people who did not have MCT oil as part of their diet lost three to five kilograms of weight in six weeks just by adding MCT oil to their diet and we're not talking about a lot

probably three tablespoons a day will do it for most people now the other great news is that MCT oil is present in goat and sheep products so go yogurt sheep yogurt goat kefir sheep kefir goat cheese sheep cheese 30 of the fats in these products are medium chain triglycerides so what an easy way to add MCT to your program without the oil just you know have some goat products and what a wonderful way to lose weight by having yogurts and cheeses from goats and sheep this next one is sure to surprise you if you eat the right kinds of fat and if

you eat them during the right times and you don't eat fats with refined carbohydrates fats can actually help you lose weight

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