17 Foods to Stay Under 10%

  Hey {NAME}, There are staples that I eat daily. Sometimes they change, but these are my basic foods. These foods aren't gonna make you reverse calories somehow, but they can have a huge impact on satiety, glucose modulation, and insulin. These are foods you can grab and go really quickly so you can have them readily available. Blueberries They aren't gonna make you burn fat, but when it comes down to being able to get your sweet fix or your fruit fix, blueberries are going to be the least problematic when it comes to fat loss. There was a study that took a look at two groups of subjects. One group had a smoothie with 22.5 grams of added blueberry bioactives, i.e compounds from blueberries. The other group didn't get those blueberries, but had the same exact smoothie otherwise. The group that had the blueberry bioactives added to their smoothie had an improvement in insulin sensitivity and a significant decrease in their fasting glucose levels. So blueberries are doing something, not to mention the antioxidants and anthocyanins which are good for the brain. This is a flat-out cheap, inexpensive, accessible fat loss food. Pineapple Pineapple is high in sugar, but it’s also high in a particular enzyme that seems to have some interesting effects. There's a study published in Food Science and Behavior. Granted, this was done on rats, but it's still fascinating. They had the rats overeat a high-fat diet until they were obese. When they gave the rats pineapple juice, it reversed the effect on their cholesterol, their lipids, and their overall metabolic markers. It actually protected them from getting super unhealthy as a result of becoming obese from the high-fat diet. The researchers speculate that this was because of bromelain. Bromelain is an enzyme that helps stimulate the specific enzymes that help lipolysis. So Pineapple overall is a very pro-fat oxidation, pro-fat mobilizing food. Cottage cheese If you had asked me three or four years ago I would’ve considered it a great food, but not a top fat loss food. So why is it making this list? There was a study published by the journal Appetite that looked at eggs versus cottage cheese for breakfast. Both foods had the exact same macros, 21 grams of fat and 26 grams of protein in both groups. They looked at their metabolic markers, their hormones, and their satiety levels. They were the same in both groups. Which means you’ll be way more satiated with the casein protein in cottage cheese than a lot of other forms of protein, such as a whey protein shake. Having cottage cheese on hand is one of the best high protein fat loss foods that you could have. And when it comes down to calories, you can opt for lower fat cottage cheese and still have the casein protein, which digests very slowly. Electrolytes: I know they're not really a food, but they are a staple for me staying under 10% bodyfat. When I get hungry, I sip on electrolytes, its as simple as that. I find that the salt curbs my appetite and the taste just makes me feel like I am having something of substance, even though there are little to no calories. I strongly prefer LMNT electrolytes. Here is a link for a free sample variety pack with any purchase if you wish to try them: [( Greek Yogurt There's a study published in the journal Functional Foods that looked at yogurt with probiotics and a control yogurt that had barely any probiotics. Over the course of six weeks, there was a three to four percent drop in total body fat in the group that had the yogurt with the probiotics compared to without. Even though calories were matched, the probiotics had an impact, and literature speculates that maybe it's going to be something to do with the GLP-1 effect. I love the taste of Greek yogurt. I put a scoop of protein in sometimes, maybe some stevia. That's a delicious meal for me. Ready to Eat Meat Here's the thing, a lot of deli meat is total garbage. There is some deli meat out there that's decent, it's just going to have a few bad things in it, or salt. Usually you can find ones without a preservative. This is just a solid high-protein snack to have in your fridge. Precooked Spaghetti Squash. It's basically just water. It's low carb, it's low calorie, and believe it or not, once you cook it and then reheat it, it gets even more similar to real pasta. You could put cottage cheese on it, you could even add tomato sauce. I'm telling you, it’s a fat loss food because it fills you up with so much volume. I would say at least two weeks out of the month, I've got a tupperware with spaghetti squash in my fridge. Shirataki noodles Shirataki noodles have something called glucomannan fiber in them, one of the most potent fibers that's out there. There was a study published in Obesity Medicine. They found that in just eight weeks, subjects with shirataki noodles added to their diet had significant weight loss. This is simply because this is a fiber that absorbs so much water that it swells up and makes you feel full. Get those little packets of inexpensive shirataki noodles, and if you ever need to eat something really quick, it’s there. Kimchi. You can either choose sauerkraut or kimchi. Sauerkraut is great, but kimchi is better. It has prebiotics in it with garlic and onion. Sauerkraut is just cabbage that's fermented. You get the probiotics, but you're not getting a prebiotic fiber like you're getting with kimchi. Whoever you live with is going to hate you because it stinks up the kitchen, so go outside and eat it. But trust me, this is something that I can’t live without. I always have kimchi in my fridge. Watermelon There was a study published in the journal Nutrients that compared eating two cups of watermelon to cookies. What do you think they found out? Subjects had significantly less cravings for the cookies and craved the watermelon more. When they gave them the option to have watermelon or cookies, they'd eat the watermelon and be so satiated that they would actually want the watermelon more. Watermelon is something that I really only have in my fridge when it's in season. But when I have it, it becomes my intra workout. I’ll even bring watermelon juice on runs with me sometimes. Natto Natto is fermented soy. You might be thinking, Thomas has lost his mind, he’s going vegan! I've always been a fan of natto. It's simply because it's not like regular soy. When it's fermented, it changes. If you look at a lot of the countries and the regions that consume lots of natto or lots of fermented soy, they have huge life expectancies, but they also have other benefits and they’re getting more protein in. The reason I put it here is not because it’s something I have in my fridge all the time, but because it's easy to put into just about anything. And sometimes I just crave that unique, weird taste of natto. If I want something that's high protein, a complete protein, although probably not as complete and as nice-profile as a steak, I'm going to at least opt for something that's easy like natto. Hard Boiled Eggs Keep these in your fridge. They are a fat loss food because they’re high in protein, but be careful, they can be dangerous too. When you cook eggs and you scramble them, it takes longer to eat them. When you eat a hard boiled egg, you can ingest 70 calories in seconds. Three hard boiled eggs is 210 calories. Definitely wholesome, nutrient rich, lots of B vitamins, lots of choline, but I don't recommend going for more than two at a time. Wifey’s Naan Bread My wife started making this a long time ago, and it has a fat loss effect. Hear me out. Take two cups of gluten-free flour, one tsp of baking soda, a pinch of salt to taste (usually ½ tsp will do) and two cups of fat-free Greek yogurt. Mix it all together, roll it out, put it in the oven, or cut it into circles first. You're literally making a fat-free, gluten-free naan bread. I’m telling you, it’s an utter game changer. If you need that carb fix, it’s so much better to have something as far as volume, a one-to-one ratio of a starch to a protein. If you grab a regular piece of bread or naan bread, it's going to be an astronomical amount of carbs and very little protein. (If you want more specific instructions, just google Greek Yogurt Naan Bread, there’s tons of recipes online) Specialty Breads There's a lot of breads made from tapioca and psyllium. They're higher fiber breads that are totally gluten-free and almost ketogenic breads. I won’t name specific brands, just look for the ones that are like a couple grams of net carbs with like 10, 15 grams of fiber. I like to have these on hand because it gives me my bread fix, but it's a high fiber, low carb fix. Prepackaged Beets Beets are amazing, but they’re the biggest pain in the ass in the world to cook and they make a mess. Get the prepackaged beets, you’ll find them at any grocery store. Beets give you a high amount of nitric oxide which means solid vascularity. There's also heart health and cardiovascular disease benefits when it comes down to beets, and they’re low carb compared to fruits of equal weight (about half the amount of carbs) So beets, though sweet, aren’t as carb dense as you would think, and they’re exceptionally satiating. Mustard You can put it on anything. Deli meat, celery, broccoli, heck, you can put it on your cat. It's amazing what mustard does to elevate food. I always have a little bit of mustard on hand, plus it’s almost zero calories. Go for stone-ground mustard or Dijon mustard, try to avoid the honey mustard with the high fructose corn syrup. Cold potatoes Cook some potatoes and then put them in the fridge. When you heat a starch like a potato and then you cool it, the starch chains go back into their original form, and they actually become a prebiotic food with a very low glycemic index. So you get the enjoyment of a potato without the glucose spike, plus it’s hugely beneficial for the gut. If you're craving a carb, it's better to opt for a cold potato that's just readily available than to pour yourself a bowl of frosted flakes. Thanks for reading :) Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States