in today's video i'm going to be sharing with you the best
5 foods for weight loss now i really want to stress
that the foods that are best for weight loss are
not those that are lowest in calories this is a huge
misconception that leads to people having low energy,
feeling miserable, binging and ultimately giving up on their weight loss efforts
if you have weight loss goals eating the foods that we talk about
today in this video will not only help you lose weight
faster but it will also help you maintain your results a lot of the
clients that i work with are looking to lose fat and they see
tremendous results focusing their diet around the foods we
are going to talk about today in this video i am going to give you the
best five foods you can eat to lose weight
today we are going to be talking about the best foods for weight loss
a lot of what we're talking about today is based around
protein to energy ratio this is a framework
created by dr ted naiman the thinking is that the amount of energy
carbohydrates and fat that humans consume
is inversely related to the protein percentage
in the foods they are eating and this is because humans
have a very high protein satiety drive we will keep eating until our protein
and nutrient requirements are met when you eat foods
that are high in protein in comparison to energy it is hard to
overeat on the flip side when you eat foods that
are low in protein and high in energy you end up overeating
and this is why we are currently in the middle of an obesity epidemic
so much of the food we eat today that we are told is healthy
is high in energy and low in protein which leads to overeating and excess
energy being stored as fat because at the end
of the day the energy we consume so that's both
carbohydrates and fat can either be used immediately for
energy or stored for later so any excess energy
that we are consuming is being stored the other part to this
is nutrients help with satiety if you eat a diet that is nutrient poor
you're probably going to find you're constantly hungry
as your body is begging for nutrients it is missing out on
but with that let's get into the list and make sure to stick around until the
end of the video because i'm going to be sharing with you
the three worst foods for weight loss and i think number three might surprise
you number one is eggs if you watched my video on the
top nutrient dense foods eggs also made that list as well egg
yolks are rich in vitamins and minerals they're rich in b vitamins and also fat
soluble vitamins a d e and especially
vitamin k2 and the egg whites are almost pure protein both of these factors
together the high protein and the high nutritional
value make them ideal for weight loss one study done on 30 overweight women
where participants ate one of two breakfasts
both of equal calories concluded compared to the bagel-based breakfast
the egg breakfast induced greater satiety
and significantly reduced short-term food
intake eggs are also extremely accessible
and usually very affordable no matter where you live
in the world number two is salmon again salmon is packed with protein
and packed with nutrients salmon and seafood in general
are one of the best sources of iodine most people nowadays
are not getting enough iodine and one of the consequences of this
is thyroid dysfunction iodine is required for thyroid hormone to be
created so if you are not getting enough iodine
then your body will not create enough of this hormone and if you
have hypothyroidism i am sure you are aware
that this makes it difficult to lose weight making sure your thyroid is
functioning properly is super important eating foods rich in
iodine such as salmon can help you ensure you
are getting enough if you want to know more about iodine
deficiency and the importance of iodine i have a whole video on the topic that
you can check out after number three is butter and ghee now
this does go against the protein to energy ratio
but hear me out because these foods do have a place
in order for our bodies to use stored body fat
insulin needs to be low insulin is a hormone that is responsible for
transporting glucose to our cells whenever we eat insulin is released but
some foods stimulate insulin more than others
now this in and of itself is not a bad thing
but where it becomes a problem is when we are constantly eating
throughout the day meaning insulin is always high
and this leads to insulin resistance when we are insulin resistant
it is very hard to lose weight and this is important
for all of us to know because one out of three people
in the western world is thought to be insulin resistant
with a lot of those people being undiagnosed
so what i'm getting at here is that reversing
insulin resistance is super important for weight loss and the best
way to do this is to eat less frequently so that means
not snacking in between meals and potentially
practicing intermittent fasting intermittent
fasting is when we cycle between periods of fasting and eating so you are
not eating for generally 12 to 18 hours every day this may sound
really overwhelming at first if you are someone who eats late into
the evening and first thing when you wake up but butter
and ghee can make getting started with
intermittent fasting easier the way to reverse insulin resistance is
to keep your insulin low as often as you can butter and ghee
score very low on the insulin index they only raise it a tiny amount
so what a lot of people like to do who find intermittent fasting tough
is a variation called bulletproof fasting
which means that in the morning you can drink a cup of coffee
or other hot drink with butter or ghee in it
the high fat content keeps you full for several hours
and the butter does not raise your insulin consuming a coffee
or other drink like this helps you push your first
real meal until later in the day usually around midday so you can reap the
benefits of intermittent fasting but it's a little bit easier to stick to
especially in the beginning number four is oysters
now this is one you might not have expected to see on this list
but i had to give oysters a shout out because of their amazing nutritional
profile especially when it comes to zinc a serve
of eight oysters has over six times the daily value for zinc
zinc is an essential component for over 300 enzymes
that synthesize protein fat and carbs and therefore
is important to keep the metabolism running properly
like iodine zinc is also required to create
thyroid hormone a study published in 2013
in biological trace element research reported that obese individuals tend to
have low levels of circulating zinc in their bodies and other studies
have shown that supplementing zinc can accelerate
weight loss number five is beef and of course i
had to include beef on this list now beef gets a bad rep because it is
thought that red meat increases your disease risk
but this is simply not true in june 2020 the journal of american college of
cardiology published a meta-analysis where they
concluded most recent meta-analysis of randomized
control trials and observational studies found no
beneficial effects of reducing saturated fatty acid intake in
cardiovascular disease and total mortality
and instead found protective effects against stroke
whole fat dairy unprocessed meat eggs and dark chocolate
are saturated fatty acid-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 if you are someone who avoids red
meat because you think it's bad for you
unfortunately you have been misled beef is great for
weight loss because it contains high quality protein and is rich in vitamins
and minerals one in particular being cla which has
been highly associated with weight loss and
those are my top five foods for weight loss and now i'm
going to give you my worst three number one is pop
i know i'm going to get some comments about calling it pop
but i'm canadian and that's what it's called
but pop soft drink soda pop whatever you want to call it and other
sugar sweetened beverages are so detrimental when it comes to
weight loss going back to the protein to energy
ratio these foods contain zero protein and are almost entirely
if not entirely carbohydrates these drinks do not make you feel full
so you don't end up eating any less food when you consume them they
do not contain any nutrition and they have
been strongly associated with weight gain and
the fact that pop isn't even really a food is another
reason it leads to weight gain your brain does
not register it in the same way it does actual food
number two is potato chips this one should not come as a surprise to anyone
i am sure we have all experienced opening
a bag of potato chips and eating way way too many but why is it that
these foods do not seem to fill us up in the way that other fruits do
even though they are calorically dense yes
part of this is the protein to energy ratio we have spoken about a lot already
but the other part is that these foods have been made to be hyper palatable
hyperpalatability happens when foods are high in both carbs and fat
making them extremely tasty this is of course the case with potato chips
they are high in carbs and fat with next to no
protein foods found in nature rarely contain this combination animal foods
are usually high in protein and fat with next to no
carbs and plant foods are usually high in
either carbs or fat with next to no protein
nuts are the one exception to this but when we consider the amount of nuts our
ancestors ate it was an extremely small percentage of
their diet and finally we have bread another wheat
based products and i mean all types of bread whole
grain whole wheat white we're also talking
cereal granola bars crackers again even if they are whole grain or
labeled as healthy these foods are not good for
weight loss they are low in protein low in nutrients
but high in energy now the one potentially
good quality about bread is the fiber which can help a satiety
but i think that when we look at the big picture you are way better off choosing
other foods and skipping the bread entirely even
other high carbohydrate foods such as potatoes
are going to benefit you more than bread will
anyways guys that is all i have for you today let me know in the comment section
down below if there was any one food that you found
particularly beneficial in your weight loss journey
if you enjoyed this video you might also enjoy
my video on the top five collagen rich foods
that can be beneficial for your hair and skin you can check it out here
if you want to catch up on my most recent upload you can click here
and if you're interested in starting a keto or carnivore diet you can check out
my coaching programs here thanks again guys i'll see you next time
bye