Fat around the waist is always the biggest challenge. And so when it
comes to burning belly fat, you want to have the edge in any way you can,
and that's why sprinkling some fat-burning foods into your diet is exactly what the doctor ordered.
Hey, Wellness Warriors I'm Dr. Nick Zyrowski, and I started my holistic health practice in order to
help you take control of your health naturally because true health only comes naturally.
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I gotta tell you, losing belly fat is the worst, it seems to just hang out there
and never go away. I've been 30, pounds overweight, and it was pretty obvious why
I had belly fat. And then I've been skinny as a twig, and still had belly fat. One of my friends,
actually, politely told me that I was skinny fat. I didn't even know that was a thing.
The belly fat is so stubborn that sometimes you need a little help getting it off. Let's look at
some of the best foods that will help you fry that belly fat off. Now, the first food on our list is
going to help you remove belly fat, but only if you do not eat it like you did when I was a kid.
And a lot of people used to do this because my wife tells me that she did the same thing,
and that is sprinkle sugar across it. Now, this one is great food – grape – grapefruit,
and it's pretty interesting because when you look at grapefruit, there was a 12-week study on it.
And what they found when they looked at 91 individuals, is that when they ate a half
of grapefruit prior to a meal in the 12 weeks, they lost three and a half pounds;
so half a grapefruit before each meal, lost three and a half pounds, pretty impressive, really.
Now, when we look at what the grapefruit actually did physiologically, it helped improve
insulin sensitivity. And it also helped improve the calorie restriction that
they were trying to put into their diet so people were able to eat less, basically.
Now, this next one is one that people tend to not like as much but there's no denying,
it's one of the healthiest foods on the planet, and it will even help you burn some belly fat,
and that is fatty fish. Now, fatty fish, according to the research, helps in many ways. It helps
reduce inflammation; it helps improve insulin sensitivity. It helps improve your metabolic rate.
It helps decrease a stress hormone known as cortisol which is a fat storing hormone.
There was a study where they took 44 healthy adults,
and they gave them fish oil, okay, so they gave them a supplement
form of omega-3. And what they found is that on average these adults lost 1.1 pounds.
Now, this is a simple way to improve your overall health but also increase fat burning. Let me know
in the comments section below if you are someone who consumes fish and let me know which ones.
Now, the next food I want to talk about is one that is very much beloved by anyone in the keto
community, but not so much by me because my body doesn't handle it well. Actually,
I'm very sensitive to this particular food, and I don't do well with it, and that is eggs.
Now, eggs are incredibly good for fat loss. What many of the research shows is that in obese and
overweight individuals when they consume eggs, it helps them feel full for a longer period of time,
therefore, helping them eat fewer calories. And in turn, they'd lose weight.
In an eight-week controlled study on 21 men, what they found is those who ate three eggs for
breakfast versus a carby breakfast like most people eat, right – we're thinking
bagels, and cereal, and waffles, and all of the things that is just a typical breakfast
for people – those who ate three eggs were consuming 400 fewer calories throughout the day.
And throughout this study, they had a 16 percent reduction in body fat. You see, not just total
body weight but body fat. And one of the things that's really incredible about eggs is not only
does it help you eat fewer calories, but it also has a very good profile of amino acids.
So therefore, it can help you maintain muscle mass while helping you burn fat off your body.
Very good, and incredible, and eggs should be part of anybody's diet who can tolerate them well.
Now, I want to turn to not necessarily a food, but rather a meal. Because believe it or not,
this particular meal has been studied for its effectiveness in helping people
feel satiated and lose weight, and this is soup. Now, when you look at the research,
that's exactly what it says. It helps people eat fewer calories and it helps them feel satiated.
And when my wife makes soup I always look at the actual contents of it. I'll be totally full,
and I'll look at it, and I'll go, "Okay, I ate some bone broth. I had some veggies,
and I had a protein." It was incredibly well-rounded meal and at the end of the
day I'll look at it, going, "I know I ate very few calories there, but I'm totally stuffed."
And when we look back, if you're old enough to remember when people
were doing the cabbage soup diet? It was all the craze back in the day,
they were doing a cabbage soup diet, and effectively losing an enormous amount of weight.
And they were doing it, exactly,
for this reason: They felt full, they felt good, they felt light, they felt energized.
But they lost weight just because they were eating cabbage soup over a couple-day period.
Now, the next food I want to talk about is one that many people were taught they should
never eat because if you eat it, it's going to make you fat, and it's going to make you
unhealthy, but it's actually quite the opposite. And this is eating
fat. Because increasing your fat intake will actually help you burn more fat.
When we look at a lot of the research that pertains to eating more fat,
what it shows is that it actually can help you boost your metabolism and feel more satiated
eating fewer calories throughout the day. When we look at some of these healthy fats,
we're thinking things like olive oil, avocado oil, full fat yogurt, and even some MCTs.
So when you go to consume these different fats,
they are very research based. For instance, if you consume two tablespoons of MCT oil per day,
what the research shows is that it will increase your metabolism upwards of five percent,
helping you burn an extra 100 calories or more per day. That's pretty impressive.
Now, this next food before I mentioned it, I want you to brace yourself because I don't want
you to fall out of your chair, or your bed, or whatever it is that you're watching this from,
and then blame me for it. So brace yourself because this food is the potato.
Now, hold on and hear me out on this one. Because when we look at the potato,
it scores the absolute highest out of any foods tested on the satiety index;
basically, meaning that it's going to make you feel really full.
Now, if we're having an honest conversation about weight loss, and I've worked with enormous amounts
of people helping them lose weight and lose belly fat. One of the problems is that people are eating
too much food, okay. And when people start to cut back, they start to get a lot of cravings.
And here's the deal, these cravings lead to uncontrolled binges. So if we want to add in a
little potato, it's not the end of the world, and it will actually help curb those cravings. Now, if
you're somebody who's an extreme type 2 diabetic, obviously this is a different conversation.
But for a healthy individual or somebody who is trying to cut back on some belly fat,
lose some weight, and overall you don't have major health crises going on in your life,
a potato is a good thing to add in, here and there. And it can just help you feel
comfortable satiated, and also, maybe, just give you some food that you've been craving, okay.
And it's not chocolates, it's not bags of candy bars. It's able to
curb those binges that many people struggle with.
Now, let's go ahead and change gears here a little bit. Because we've talked about a
lot of foods but why not throw in a few bonuses here and talk about beverages?
Because chances are you're going to be drinking some liquids throughout the day.
This first beverage is one that most people are pretty good with because
it's estimated that 70 percent of people are drinking it, and they don't even know
how good the fat-burning effect of it actually is. And this beverage is coffee.
Research shows that drinking coffee is really good for you because it's loaded with antioxidants, and
it can help boost your metabolism between three and 13 percent,
which is pretty incredible. And a little fun fact for you, if you're somebody who is fasting,
drinking black coffee can help get you into autophagy much faster.
But let's say you're part of the group who doesn't drink coffee, the other 30 percent.
Don't worry, it's going to be okay because there's a solution for you. Because what the
research shows is that if you look to green tea and oolong tea, it can also help you burn fat.
Because of the catechins in it, and also the caffeine, it's estimated to help you burn,
according to the research, upwards of 100 extra calories per day, pretty cool. And
I want to share this with you as well because it's super cool. According to multiple studies,
if you drink caffeine, and it can be caffeine in the way of green tea,
oolong tea, black tea, coffee, however, however it is that you caffeinate yourself.
If you drink that caffeine and you combine it with exercise, it gives you a 17 percent fat-burning
bonus. And so next time you go to exercise, have a little caffeine, go in, and exercise;
and you're going to get that 17 percent fat-burning effect that we're all looking for.
And I know you've heard a lot about this but I do have to mention this drink as well.
Because if you follow this channel, you're very familiar with this mysterious drink,
and that is apple cider vinegar. Because it has a
profound fat-burning effect, and it has been shown, time and time again in the research.
There was one study that looked at 144 obese men, and they had these men take two tablespoons of
apple cider vinegar per day over a 12-week period. And they were found to have lost
3.7 pounds, on average, or they had lost 0.9 percent of their body fat, on average.
So once again, it's a very simple thing, throw it in your day, and you're going to get
that positive fat-burning effect, and you hardly did anything. At the end of the day,
all of these little tricks add up little by little over time and can yield some pretty big results.
The next video I think you'll really like is going to be The Eight
Healthiest Foods on the Planet That You Should Be Eating Every Day. You can watch it here.
Now, I shouldn't have to convince anybody to eat this next food,
but here's the deal, is it has to be healthy. And it's not healthy if it's coming from an
unhealthy source or if it's loaded with sugar. And this is chocolate.