Hello Health Champions. Today I want to talk about the top foods to eat if you
want to not just lose weight but you want to lose the weight forever and keep
it off. Coming right up. Hey I'm Dr. Ekberg I'm a holistic doctor and a
former Olympic decathlete and if you want to truly master health by
understanding how the body really works make sure you subscribe and hit that
notification bell so you don't miss anything what is the best way to lose
weight? Wouldn't that just be to eat nothing or to eat things that are the lowest in
calories like lettuce and rice cakes sure that would get you some initial
results but how long can you keep it up and would the body start adapting to
gain it back you might keep it up for 3 days or 2 weeks or if you're really
strong-willed then you might keep it up for three months and suffer all the way
through but how many people could keep it up for 5 years or 10 years or the
rest of your life no one can do that so if you get on a diet that you can't
keep up forever then you will eventually gain the weight back
so what we're really looking for is a lifestyle we're not looking for a diet
we're looking for a way of life that we can maintain let me ask you in another
way how many of you are overweight and you want to be skinny next month but
then be fat again next year all right I didn't think so because nobody wants to
lose the weight just to gain it back but then why do we diet why do we do these
things over and over and why do we follow the recommendations of dieting
eating less moving more restricting calories going hungry when we know it
won't work what about calories do they matter in a
physic sense yes they do you still have to burn more calories
more fuel than you take in but in the physical body in the human body there
are other factors so do you want to count calories
no don't do it in the body there are things like metabolism and hunger and
satiety that are regulated that are managed by hormones and these hormones
tell your metabolism what to do they tell your body how many calories to burn
and how many to take in so you can't affect the equation from here you have
to affect it from here and these hormones are insulin leptin and growth
hormone in particular so the food that will ultimately help you lose weight
forever is the food that will affect all of these variables in a positive
direction let's take a look these foods must reduce insulin because long-term
high insulin produces insulin resistance and in the presence of high insulin
levels there is virtually no fat-burning taking place so as insulin resistance
goes down fat burning goes up another factor that depends on that is leptin
resistance when we're left and resistant then the brain doesn't hear the message
that were full the fat cells are getting fat they're making leptin saying we've
had enough but the brain isn't listening so leptin has to go down in order to
reduce the appetite and to lower the body's setpoint so what is the setpoint
every time that you yo-yo diet you lose the weight and you gain it back plus 2
pounds you lose the weight you gain it back plus 2 pounds every time the
setpoint goes up by a couple of pounds and the body thinks that's the normal
weight and that has primarily with leptin resistance to do however that in
turn depends on insulin the second thing that must happen is that your food has
to make you full it has to increase satiety so that once you're really full
you can go longer before the next meal you can have longer fasts if you go
longer between meals that means in the end you're eating less
and it also increases hormones the longer you fast the longer you go
without food and you're in fat-burning the more the body will increase human
growth hormone which again is a fat burning hormone the problem with this
recommended food pyramid is that it is the opposite of all of these criteria
and that is why this is a perfect recipe to gain weight let's jump right in
number 10 is coconut cream it is a staple in many Asian cuisines it's great
for smoothies and rich sauces it's very low carb very low protein high in fat
very low insulin response it's quite filling and it's inexpensive another
plus is that very few people have any kind of sensitivity to it so it's safe
for most people number nine cheese sour cream creme fraiche they're low in carb
moderate to high in protein so they're higher than coconut cream for example
and therefore they have more of an insulin response than coconut cream
would but on the other hand it is also more filling one potential problem with
dairy is allergies a lot of people are sensitive to it and if you are it can
help to eat the cheese rather than the milk and it can help to use the
fermented products the sour cream and the creme fraiche instead of just the
regular milk number eight sardines in olive oil and this is other fatty fish
as well so you could use mackerel or salmon any fatty fish just don't get it
in canola oil or soy oil all right if it's packed in tomato sauce or something
that's that's fine too it has zero carbs it is moderate to high
in protein so therefore it is moderate insulin response but it's very filling
and as a bonus it gets you a ton of omega-3s the anti-inflammatory essential
fatty acids numbers seven butter olive oil and coconut oil
they have zero carbs zero to trace protein they're very high in fat and
therefore it's almost zero insulin response it is quite filling but it's
not really a meal in itself so obviously wouldn't take a bottle of olive oil and
you start chugging it but you can pour it plenty on vegetables and other foods
number six macadamia nuts they are my favorite because they just
edge out the pecans in terms of the numbers but they're very close together
so these are the two best nuts in terms of being low carb low protein very high
fat and they're also high fiber so they're filling in the sense that they
just create some bulk they're very low insulin response they're quite filling
the only thing to watch for is that they're so tasty that it's possible to
overeat number five is leafy greens and non starchy vegetables so even though
this is basically pure carbohydrate it is not a carbohydrate that will raise a
lot of insulin it's very low carb in the sense that what the carbs you're
absorbing is very low it is low protein very low fat and high in fiber so again
it provides some bulk and it provides some substrate for your microbiome it's
high in minerals and that might be the number one reason to eat and to include
a lot of leafy vegetables and non starchy vegetables in your diets because
there's so little fuel that you actually absorb then it has a low insulin
response and it is quite filling especially if you combine it with some
fat so put some good olive oil dressing rich sauces or anything together with
these vegetables number four avocado nature's perfect food very low
carb very low protein moderate fat high fiber
again it is plenty full of minerals and it's
very low in the insulin response and because of the high fat content
it is quite filling even though it doesn't have a lot of protein in it
number three is eggs and especially the yolk it's very very satisfying the egg
white has the protein the egg yolk has all the other nutrients it is very low
carb it is moderate to high in protein it has low to moderate insulin response
it's very filling it's a complete food you can certainly make a whole meal out
of just eggs again some people might have some sensitivities so watch out for
that if they do it is usually more against the egg white that they're
reacting number two is chicken wings it has zero carbs high protein high fat
moderate insulin response it is very filling and it is certainly a complete
food you can easily make a whole meal out of it serve some vegetables on the
side the only thing to watch for is to try to get the best quality chicken get
it's organic and pastured if at all possible because all of these meats and
foods are only as healthy as whatever they have been fed and number one on my
list is grass-fed beef for several reasons it has zero carbs moderate to
high fat a lot of people don't realize they think when they eat a steak or when
they eat some ground beef that they're eating mostly protein and they do have a
lot of protein but something that has 10 percent fat let's say you're eating
ground beef with 10 percent fat that is actually 51 percent of the
calories from fat even though beef has about 20 percent protein
the fat is more dense in terms of fuel so very quickly even in something lean
like 10 percent ground beef you're actually getting more than half of the
calories from fat if you eat 20 percent fat in the ground beef now 70% of the
calories are from fat and only 30% from protein even though you've got the
impression that you're eating just protein and meat it is high in protein
it's moderate insulin response it's very filling as a matter of fact I don't know
what any food that is more filling if you just want to get really full for a
long time then I think steak and meat would be the way to go and a lot of
carnivores are finding this out if they combine carnivore with one meal a day
then there is no problem at all to kind of maintain that one meal
because it's so filling it is a complete food and it is virtually unheard of to
be sensitive to it some people may have a little bit of trouble digesting it if
they don't have enough hydrochloric acid but you basically cannot be sensitive or
have allergies I mean you could but it's very rare so it's one of the safest
foods to eat and in addition it is becoming more and more available it's
relatively easy to find good quality grass fed beef these days you can find
it in Publix and Kroger and Walmart and so on so remember that it's not about
losing weight it's about losing weight and keeping it off it's about allowing
your body to return to balance to reduce insulin resistance reducing leptin
resistance and allowing the setpoint to go down because otherwise you'll be
fighting with weight for the rest of your life this is the recipe to find
balance you can stop fighting and start enjoying life and finding a balance
between you and the food you eat if you enjoyed this video and you'd like to
learn more about how the body works and how to get truly healthy I think that
you really love that video thank you so much for watching I'll see you in the
next one