the biggest challenge you face when you begin following a healthy diet is trying to figure out
exactly what foods you should eat without getting sucked into all the wrong information
floating around on the internet the top foods that i'm about to share with you
are going to be the key foods that you should eat
if you want to positively influence every health marker in your body
the chronic illness plague has stripped anyone living in modern society of their most valuable
asset that being your health and there's no doubt it's brought on by the foods that you eat
modern society now represents the least healthy most chronic disease ridden
most prescription drug ridden most overweight least physically fit anxious and depressed humans
that have ever walked the earth the good news is that there's a silver lining to all of this
and that is you're able to turn this around starting today by making better choices in
the foods that you eat your body is infinitely intelligent and always striving for good health
all you have to do is put the right nutrients in and make better choices in your food and your
body will do the rest it's truly incredible when you think about it and that is why the
no carb no sugar food list that i'm about to discuss will be the absolute foundation
to your good health i'm going to start with the healthy fats and then we'll go into the
proteins in the vegetables and we'll break it down categorically so it all makes sense the
top fats on our no sugar no carb food list are as follows the first is going to be coconut oil
then we're looking at medium chain triglyceride oil you could also use an mct powder which i
prefer because it causes much less digestive upset and it's not quite as messy extra virgin olive oil
grass-fed butter ghee tallow and lard now whenever using any of the animal fats it's
always best practice to use grass-fed because the fed has an omega-6 to omega-3 ratio which
is much closer to that of the human body and when you don't use grass-fed it can have a much higher
omega-6 content which can spike an inflammatory reaction in the body and also cause symptoms like
brain fog these fats are healthy and required for our body and our brain to function properly for
years people were taught that if you ate fat you became fat and it's actually quite the opposite
fats are insulin neutral meaning that they barely even have an effect on insulin or blood sugar they
don't raise them up at all and this is important because high blood sugar and high insulin is
a characteristic of heart disease diabetes and a lot of health problems that you don't want to face
bats have been research proven to increase satiety and help you stay full longer they've also shown
to reduce the cravings for high sugar foods when you don't consume enough fats throughout
the day essentially you become hungry and there's a good chance that you're going to fill that void
with high carb high sugar foods so take some oils and use them on your salads on your meats put
mcts in your coffee or even in your tea and you'll immediately notice a huge change in the foods that
you crave throughout the day now let's take a look at our proteins that are no carb no sugar proteins
on our list we have beef chicken lamb and also fish when consuming fish my favorite are
to consume ones that are high in fatty acids and these fish are salmon mackerel anchovies sardines
and also herring now like fat protein also has very minimal effect on both your blood sugar
and your insulin response now there's a really important concept that i want you to understand
every food that you eat will have a physiological impact on your body and that's why using the model
of calories in versus calories out is totally broken i mean sure you can stay skinny that way
but your health will suffer i have patients who are skinny but they have an autoimmune disorder
they're skinny but they have an inflammatory condition or maybe even have cancer processed
sugar-filled foods will create hormone imbalance and will create really unhealthy lab markers
eating these low-carb no sugar foods will create balance in health in your body and this is why
these no sugar no carb foods are so important to your overall health now let's take a look
at some no carb no sugar drinks that you can consume first of all we'll start off with water
and that one's kind of obvious but other ones that you may not know about are sparkling water
coffee black tea green tea and apple cider vinegar and it just so happens to be that
these are all the same drinks that you can consume while fasting and it will not break your fast so
everything i just mentioned is a hundred percent no carb no sugar these are going to be really key
foods in your diet but eating only these foods is obviously way too strict to be sustainable
long term so now let's go ahead and talk about some other foods that you can eat that have such
low carb content within them that its impact is negligible let's first take a look at some of the
low carb vegetables that you can include into your diet but let me say this before we get started
make sure that you're being creative in the way that you're eating your vegetables because there's
a lot of really good fun ways to eat them i'll try to share a few as i go through them
first on our list is going to be spinach now spinach is great in a salad but another way that i
incorporate a lot of it into my life is by putting it in smoothies you can get a lot in
and it tastes really good next on our list is going to be lettuce then we have avocados now
avocados i know that that's technically a fruit but we're just going to throw it in the vegetable
category since everybody considers it that a great way to incorporate an avocado every day is just
use it as a snack cut it in half sprinkle it in sea salt and eat it with a spoon it's really good
that way we have olives next and then we also have broccoli now broccoli i mean you could
eat it steamed you can throw it on a salad one of the ways that we just started eating it in
our house and we really like it is you put it in the oven you put some healthy fat on it and then
also sprinkle it in sea salt and roast it solid that way try it out you'll love it we also have
bell peppers and you know bell peppers are really good when you stuff them with you know
some meat and some cheese and and then cook them awesome that way we have tomatoes on our list here
one of the things i started doing with tomatoes recently is just slicing them up and putting a
really good seasoning on them phenomenal now we also are going to go into zucchinis ok
zucchinis can be used for so many things growing up i thought it was like the most worthless garden
plant that ever existed because you got tons of them and everybody wanted to get rid of them
well you can make zucchini noodles you can make zucchini boat pizzas you can make so many really
good things with it look up all the ways to use zucchini you'll be really impressed on our list
next we have mushrooms you know you can saute them you can throw them in an omelette you can use them
as you know a topping for meat so many ways to use them cauliflower i mean definitely a staple in our
house i mean if it's not mashed cauliflower it's using it for a pizza crust you can rice it you
can do so many good things with it and so don't ever ignore how useful that could actually be
cabbage is another big one in our house i like to make sauerkraut with it it's something you
can make very easily inexpensive and also it's a fermented food so it has all that good
benefit for your gut health next on our list we have eggplant now there's really nothing
better than eggplant parmesan give that a try if you've never done that so there's so many good
ways to use all these vegetables and loading up on vegetables is a really really good way to help you
keep your health in check you need the nutrients from it you need the fiber from it and it's very
good for you now what about fruits right fruits are unhealthy they're full of sugar and you should
never eat them not at all in fact fruits are micronutrient dense and there's actually some low
carb low sugar fruits that are fine in moderation these fruits include strawberries blackberries
raspberries and blueberries they make a great healthy dessert and sometimes it's
good just to have them around to take the edge off whenever you get a sweet craving
when you're trying to eat healthy as you start to really understand the foods that you can eat
you realize quickly that eating healthy is not as far out of reach as you once imagined that it was
eating a no carb no sugar diet is really important for improving and maintaining good health now
let's take a look at a food that is really good for snacking and that is nuts and seeds that are
low in carbs as we look to seeds a few that we can have are chia seeds flax seeds pumpkin and also
hemp seeds they're all great for snacks now some nuts that you can have would be macadamia nuts
walnuts and also pecans they're all very low in carbs not saying that the other ones are unhealthy
it's just that these ones in particular are low in carb now whenever consuming any of these seeds
and nuts it's very important to make sure that you don't overdo it it's easy to grab a bag and just
eat a whole bunch of them all at once but they're very burdensome to the gut so whenever eating the
nuts and seeds go light and don't overdo it now two foods that i have not mentioned yet which are
a huge staple on any low-carb diet are going to be eggs and cheese as we look at eggs it's
considered a perfect food it has a good balance of amino acids fats and also vitamins in it and
cheese is the same it's a balance of protein and fats and it also has nutrients that are very
beneficial to your health incorporating more of these foods that i just mentioned will 100
percent make you healthier these are also staple foods if you're following the ketogenic diet or
any low-carb lifestyle when transforming your diet from an unhealthy one to a healthy one
be sure to make lateral shifts don't restrict yourself from all the foods that you used to
love find ways to incorporate them into your diet today but find healthier alternatives
for instance if you love pasta well ditch the wheat noodles but use a zucchini noodle instead
if you like pizza make a cauliflower crust keto pizza it really is good and if you're someone
who likes soda for instance you can get a stevia sweetened soda a erythritol sweetened soda and you
can enjoy it just the same this is the great thing about eating healthy today that used to not exist
you can find pretty much a healthier alternative to every unhealthy food that you used to love if
you have cravings for sweets use sweeteners like stevia monk fruit and also erythritol they taste
sweet in the mouth but they don't raise your blood sugar or your insulin levels remember to focus
on critical elements of good health like exercise in good sleep and remember that eating healthy is
just one piece of the puzzle but in order to see the full picture we have to incorporate all the
things that are required to make us healthy don't get frustrated and quit when you mess up your diet
refocus recalibrate reset and get back on track remember this struggle is just all part of the
journey don't expect your diet to become perfect overnight set reasonable expectations and remember
this is an ongoing process on instagram recently i was asked at what age did you become healthy
though i started in my early 20s health is a moving target and i'm still working to improve
my health today as always i'm dr zyrowski and it's been a pleasure educating you
on how you can improve your health naturally i highly recommend you watch this video next