in this video you'll discover the top 10 foods that you should eat while on one meal a day
they're nutrient dense satiating and they'll help you stay healthy and lean
high wellness warrior i'm dr zyrowski and i think that one meal a day is a very important tool for
you to have in order to improve your health and do it naturally let's jump right into the foods
now i'm going to focus on a couple categories here because i want to give you as many foods
as possible in order to arm you with the proper information to do one meal a day successfully
let's start with fermented foods now fermented foods are really
important because they're going to help improve your immune system your gut health
and they offer you both prebiotics and probiotics which are very beneficial for your entire bodily
health now when it comes to fermented foods you could use sauerkraut kimchi or even yogurts
those are all good fermented foods that have lots of great benefits for you let's move on to our
next food and our next food is going to be eating healthy fats now eating healthy fats is important
for many reasons first of all your brain needs them your cells need it but also it's important
because healthy fats are satiating there's plenty of studies out there that show when you eat
healthy fats you consume less carbohydrates throughout the day when you eat healthy fats
you find yourself feeling full throughout the day and not feeling the need to eat all the time
so when you're practicing one meal a day what's the big problem right you can get hungry at times
but if you're eating the proper foods then you're going to find yourself in a position where this
isn't a big issue for you so what are some of the fasts that i like to fuel up on i really like
grass-fed butter coconut oil olive oil avocado oil or even just avocados themselves they are a great
source of healthy fat and the reality is you're trying to stretch that big long period of not
eating and you want to feel satiated during that time now when you're doing one meal a day it's
important to kind of understand what time period in which you should fast and which you should eat
now there's a lot of different schools of thought out there i personally do it this way i like to
fast for 22 hours and then consume all of my meals within a two-hour period though you hear of some
people doing it where they're fasting for 23 hours and consuming all their food in just a one hour
period or a half hour period for me personally i find that that's too short of an eating window
and it causes me to have a lot of discomfort when eating and then also i find myself having a hard
time getting enough calories in so in order to do one meal a day properly and also be able to really
feel good while doing it doing your eating window over a two-hour period is going to be the best
method in order to help you feel well now the next food on our list is going to be pasture-raised
eggs now the reason that i think that this is such a good food is because it has such a diverse group
of nutrients in it you're getting healthy fats you're getting lots of good amino acids but you're
also getting many other vitamins like b vitamins from eggs too and this is why it's such a popular
food a good healthy food that has been deemed unhealthy for so many years so you want to eat
the whole egg too you don't want to just eat the yolk or just the whites you want to eat the entire
egg and that's how you get the entire benefit from the egg once again lots of studies out
there showing that eggs are highly beneficial for your overall health now the next food on our list
is also one that i really love and that's going to be potatoes okay now i know that one of the things
that happens every time i mention eating potatoes people kind of lose their minds a little bit right
they say well potatoes aren't healthy potatoes are starchy and they're gonna raise your blood sugar
and do all these things well the reality is if you're doing one meal a day you're going to have
a well-functioning metabolism if this is something that you're practicing regularly your metabolism
is healthy and people who have healthy metabolisms can handle eating a good healthy potato okay and
the reason potatoes are healthy and they're good for you on one meal a day is because
they are one of the most satiating foods out there there's literally studies out there that looks at
the top and most satiating foods that you can eat and potatoes are one of them now potatoes are also
great when practicing one meal a day because they are loaded with potassium just one potato has over
500 milligrams of potassium they also have lots of magnesium so when you're doing these extended fast
like this one of the big problems that you have is you have an electrolyte deficiency in many cases
potatoes have both magnesium and potassium the two main ones that you'll probably struggle with at a
very high level so this is a good thing and then of course you can put some salt on that potato and
it's even better so whenever you're thinking of the foods that you should be eating you
always have to put it in proper context if you're somebody who is very metabolically unhealthy you
may not want to be eating potatoes however if you are metabolically healthy it is just fine
now the other big question that comes up is when you cook a potato how should you cook it in order
to keep the glycemic level as low as possible well basically what science shows is that if you
want to keep a low glycemic level in your potato boil them that is the best way to cook your potato
and keep the glycemic index low on it now the next foods that you should focus on eating well you are
doing one meal a day is going to be cruciferous vegetables because we want to eat foods that are
going to give you the most bang for your buck so to speak as far as micronutrients go so if
we look at cruciferous vegetables they're loaded with vitamins loaded with lots of good minerals
and these are the types of vegetables that you need they're very healthy for your liver as well
now cruciferous vegetables include vegetables like cauliflower broccoli radishes kale and a
lot of your leafy greens out there so i'm a big fan of sliding in cruciferous vegetables into
your one meal a day plan it's very important but another very important question that you should
ask yourself is how often should i do one meal a day now this is going to be a little bit different
for everybody some people are just practicing it seven days a week non-stop they really love it
like that now me personally i like it about two to three days a week and because i have
a lot of stress from work and raising a family and a lot of moving pieces going on in my life
what i find is that if i practice one meal a day too much it's too much stress on my body i can
feel it i can feel that my body doesn't like it so i'm typically like i said in that two to three day
range tops and that's what works best so kind of evaluate your own life evaluate how you feel
look at your energy look at how your brain is working and how you're sleeping at night
these are all little indicators as to whether or not one meal a day is working good for you
or if it's maybe taking you a step back because you're going a little bit too hard
on the fasting so consider those different elements of your life maybe even journal it
pay attention and then move from there so i like to do just regular intermittent fasting and then
like that's the 16-8 intermittent fasting and then also use some one meal a day you combine those
two together and you get amazing results now let's talk about another food here and this is grass-fed
or free-range meats okay it's very important to make sure that you're getting adequate protein
while you're doing one meal a day it's one of the biggest problems i see especially in women
when practicing intermittent fasting or one meal days they're just not getting enough protein now
if you're working out and a lot of people who are doing one meal a day tend to work out and train
and simply because you're taking care of yourself right and one of the things that goes with taking
care of yourself is exercise so we want to make sure that we're getting adequate protein if you're
only eating during that short window you have to hit your macros right otherwise you're not going
to feel well a lot of people will feel extreme fatigue or they are trying to exercise and
they're not able to actually progress in their exercise because they're just worn out from it get
adequate amounts of protein in it's very important and also get it from good healthy sources now
another food that we can focus on is berries okay low glycemic which is important we don't want to
be spiking our blood sugar like crazy when we're doing one meal a day so in your eating window if
you're spiking your blood sugar you're drinking soda you're eating candy you're eating lots of
desserts you're gonna find that what goes up must come down and i'm referring to your blood sugar so
when you're in those huge highs after your meal you're gonna crash pretty hard while
you're in your fasting window and not feel well so eating foods like berries and using like berries
as a dessert even is really great micronutrient dense low glycemic now another food that's great
is going to be wild caught fish okay salmon mackerel anchovies sardines herring those are
all really good healthy fatty fish that are also a good source of lean protein okay so you're getting
your healthy fats your omega-3s your dha but you're also getting those proteins it's going to
help your brain work better and make you feel good now the other food that you should be eating is
nuts and seeds lots of good proteins and healthy fats in these and also a good source of minerals
so i like to use like brazilian nuts hemp seeds pumpkin seeds almonds walnuts and also macadamia
nuts now whenever consuming nuts and seeds here's one of the keys is you don't want to overdo it
okay if you eat a whole pile of them a whole bag of them it's going to feel like you ate a bunch of
rocks they're just going to sit in your stomach really heavy they're hard to digest so you want
to find yourself eating just a little bit and that's going to be great now the other thing i
like to have when doing one meal a day is going to be green tea it's a great source of energy
because you're going to get caffeine from it it's loaded with antioxidants which are going to be
anti-inflammatory and good and healthy for you and also flavonoids so use green tea in your fasting
window to give you that boost whenever you're feeling that your energy is a little bit low
let me know in the comments below if you're consuming some of these amazing foods on one
meal a day and if you like this video i think you'll really like this video over here next