7 Carbs You Should Be Eating to Lose Belly Fat
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- čas přidán 12. 06. 2024
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The Best Carbs for Fat Loss
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References
www.ncbi.nlm.nih.gov/pmc/arti...
dom-pubs.onlinelibrary.wiley....
www.ncbi.nlm.nih.gov/pmc/arti...
www.tandfonline.com/doi/abs/1...
nutritionj.biomedcentral.com/...
www.tandfonline.com/doi/abs/1...
nutritionandmetabolism.biomed...
www.ncbi.nlm.nih.gov/pmc/arti...
link.springer.com/article/10....
Timestamps ⏱
0:00 - Intro
0:53 - Apples & Pears
2:22 - Unripe Bananas
4:14 - 25% off Your First Order from SEED!
5:21 - Sweet Potatoes
6:47 - Cruciferous Vegetables
7:59 - Chickpeas & Lentils
1. apples and pears (berries as well)
2. unripe bananas (bananas with a little green in it) and or heated and cooled resistant starches such as potatoes even white rice (2:40, i know it condtradicts his title)
3. sweet potatoes
4. cruciferous vegetables
5. legumes (chickpeas and lentils)
these are all it, he just labled them incorrectly out of order on the time markers.
You are exactly what I look for in the comments. Many thanks
Thank you so very much❤
God bless you❤😊
Thank you!!!❤
1/4c cooked sweet potatoes spike my BG to the 250-270 range within 4 minutes.
I reintroduced Sweet Potatoes back into my diet after losing 150lbs on low carb/Keto/Carnivore IF & OMAD dieting, and I have no weight gain, and the fiber keeps me pretty regular. I started out back in 2018 and lost 150lbs by 2020. I went from 321lbs at 5’11” at 58 years of age, and am now at 170lbs at 63 years of age. Good thing I lost the weight because I required my aortic valve to be replaced in 2022.
Fantastic! Still no reason other than for fun to eat them ! Can't hurt here and there.
Yep I reintroduced sweet potatoes around workouts…has been great.
Did you do these low carb diets because you knew that by 2022 you would need your aortic valve fixed? Or was this after the diet change?
Yep!!! Cooked n cooled sweet potatoes don't digest in gut and provide fuel for colon bacteria and no gi spikes. So cool! Resistance starch is great for poo 💩 I found without enuf carbs I wouldn't poo 😉
Congratulations on your weight loss! 🎉⭐
You are a rare voice of reason in the community lately... keep it up! ✌
I remember the dark ages of being strictly Low Carb, afraid of fruit and measuring how many blueberries I can have... starchy foods were considered a rare guilty treat as well... which eventually after a few months of feeling great led to serious health set-backs that took years to reverse.
After years of struggle I realized I dont care how legit all the "low carb theory" sounds anymore, in reality I was going down hill and just need to get better. Adding ample fruit in season (which in Cali is year round) was huge, and then finally adding starch on a daily basis (mainly in the form of various potatoes and oats, and some times rice) has been a definite game changer in terms of gut wellness... I cant believe I avoided these foods, so dumb!
I am not afraid to eat fruits. Apples are known for centuries as a super fruits not to miss in our daily diet . Also don't ignore tropical fruits like papaya, the dragon fruits that contain good source of magnesium, help to sleep good and lower blood glucose. Get them at Costco, a pack of 2 dragon fruits for only 7 bucks. And don't forget the watermelon that is amazing keeping you hydrated specially after work out.
Yeah as soon as I bite into that watermelon I get a surge of energetic bliss. I could never cut out fruits to go carnivore. I get debilitating muscle cramps. Supplemting Potassium helped cramps but eventually I got arrythmia and heavy pounding heart at night making it impossible to sleep or feel relaxed ever.
Makes me think Dr. Paul Saladino is correct, that the spike of insulin from carbs is a necessary signal to tell the kidney to hold on to minerals.
I might just be consuming meat that is too low quality as I find Biltong and Venison a lot more hydrating.
Wow buddy, this is killer information, you da man, thanks!!
Nice to see this list. I love allll these food. Great news
The key takeaways are:
1. **Not All Carbs Are Bad**: DeLauer emphasizes that while many carbs contribute to weight gain, there are good carbs that can actually aid in weight loss.
2. **Apples and Pears for Weight Loss**: Large-scale studies show that apples and pears are particularly effective in promoting weight loss, with an average decrease of about 1.24 pounds over four years when added to the diet.
3. **Resistant Starch in Bananas**: Green or slightly ripe bananas contain resistant starch, which can help reduce food intake, improve gut health, and balance energy intake with expenditure.
4. **Sweet Potatoes as a Healthy Carb**: Sweet potatoes, especially when consumed with their skin, can lead to significant weight loss and improved glycemic control due to their fiber content and beneficial nutrients.
5. **Cruciferous Vegetables**: Vegetables like broccoli, cauliflower, and kale are not only high in fiber but also have properties that modulate estrogen and reduce inflammation, contributing to weight loss.
6. **Legumes for Fiber**: Legumes such as lentils, chickpeas, and beans are associated with weight loss primarily due to their high fiber content.
7. **Importance of Fiber**: A common theme among all the beneficial carbs mentioned is their high fiber content. Fiber is crucial for satiety, gut health, and overall weight management.
8. **Balanced Approach to Carbs**: The video suggests that a balanced approach to carbohydrates, focusing on those rich in fiber and resistant starch, can be beneficial for those looking to lose weight without eliminating carbs entirely.
1.24 pounds every 4 years? That’s virtually zero pounds a month. Doesn’t seem like it’s promoting weight loss in a meaningful way if that’s the case.
I found purple sweet potatoes at walmart last week!
No freakin way!😮 I can’t find those things anywhere; especially Walmart. Are you sure they weren’t moldy. lol jk
I’m wondering about timing carb intake to work best with exercise. I have been having carbs after exercise because I’ve read that the Glut 4 receptors in muscle was more activated after exercise so the carbs would preferentially be guided into muscle repair. I heard that you tend to have the carbs before exercise.
Is this a protocol that is personal to you and your metabolism or would this be more effective for everyone? Thank you as always for your insight and info! My favourite diet-related channel!
My only carb intake is sweet potats, berries, cauli, broc and sometimes cold white rice. Best thing I ever did
Cauliflower and Broccoli have no digestible carbs, just fibre.
@@Glorymole-pv2gt and?
Thanks for another great video. However this one made me feel as if my eyes were playing up. I tried to quality settings. What is wrong with your camera or quality? Regards
These are what we slowly added in after 6 months keto! I feel great. Just started adding in beans because someone recommended it for reflux. Glad to use up that bucket of chickpeas withour guilt 😂
6:32 Thomas: "So when it comes down to a carb that's really hard to overdo, it's gonna be sweet potatoes". Me in bulking mode: "Challenge accepted!" 😆
Right I eat sweet potato like 3x week or more
agree with you on the legumes, low fat and high fiber and they taste pretty good. usually really low sodium too unless you are adding a bunch. might make you gassy at first but if you eat them often your gut adjusts.
Taste great with scrambled eggs .
In moderation of course.
I make brocoli and cauliflower soup combined together all the time
The guy who spends millions on trying Reverse his age Bryan Johnson or something like that also eats this combo in his blueprint menu which is free for everyone.
How do we feel abt these carbs high with oxalates"?
It’s not just about carbs your priority needs to be fruits and vegetables grown with least amount of pesticides
Does cooking the apples change anything?
Hi Thomas! What about butternut squash?
How much fibre would you advise to aim for if incorporating these carb options for a healthier diet?
I do 80 grams fiber a day.
Can u do a video on Candida?
I always was under the impression it was COLD potatoes and sweet potato- cooked and put in fridge and consumed without reheating
What about goitrogens in veggies.
My thyroid suffers when they’re too high
I have heard you mention in a couple of the videos that you got a parasite I was just curious how you got that what did you eat that gave you that beginning of November I started having some issues and I was thinking that’s what I picked up too
This video turned out a little blurry then your regular ones! The images/texts etc are sharp, so I assume it's camera focus problem?
Add a mouthful of flax/chia seeds before every snack/meal… and if its a high cal/carb food eat a can of chicken breast a few minutes after the fiber…
Questions rarely asked: Fiber is well known for slowing down the absorption of carbohydrates. Does it do the same for fats and protein? (and could this have a negative effect when trying to build muscle?)
Had the same exact question awhile back since i needed to absorb protein slower because i was eating a lot more than the body can absorb in 1 sitting. Iirc, for whole foods, it slows down digestion not absorption, which effectively slowing down absorption.
@@jahlasam There is no evidence of there being an upper limit to the amount of protein that can be absorbed in one sitting. The human body uses what it needs and any excess is converted into glucose. You can and should eat all of your protein in one meal.
Sweet potatoes are the off white ones. Yams are orange. Dunno why people always mix this up
What about blueberries??
Thomas, how do you cook your legumes?
Soak the beans overnight and cook it in a pressure cooker. This removes most of the lectins.
Legumes are super high in protein too... I love lupin beans, cause I grew up on them, they're part of the portuguese diet. However, sometimes they can be very salty from the jars if you don't rinse them out. But for 1 cup of lupin beans, you're getting 26g of protein, 16g of carbs, 5g of fat and 5g of fibre. That's pretty damn good for a snack throughout the day lol.
Very WELL, Bro 👊🏾
Last year I vocation in Jamaica. I have eaten more fruits while I
was there because everything was fresh. I would just picked it off
the tree including coconuts and enjoy. I did most in moderation
only coconuts I had one daily. I came home after 3 months looking
good. Everything was so fresh and nice, better off trees then from
the shops
Isn't it the case that purple sweet potatoes drive more health and long-term effects compared to the other types?
Purple is the best. !!!!! Okinawa!
Yep I only eat purple sweet potatoes
@@christophersveum8277 Exactly. I've been eating that and also cooled white potatoes post workout.
@@tabithaschutz7713 same here. I also eat cooked > cooled white potatoes on training days.
Basically, if it's "natural" and not man-made processed, it's healthier for you. Potatoes are a good starch, until it's deep fried. I don't eat red meat or fried foods for most of my diet, but it's hard to wean off sugary baked goods because of what they do to you (like a drug dependency). As I eat more fruits, of all kinds, I'm reducing my "junk carbs" intake and that is my goal for this first quarter of 2024, which will also help my issue with weight gain and a fatty liver.
I make a fruit smoothie everyday! Blueberry’. Blackberries’ banana’ protein powder! Flaxseed! Peanut butter! Strawberries! Peaches!
Remove the banana from your smoothie mix it's blocking the polphenols from your berries.
there are heirloom apples that have way less sugar. the modern hybrid apples have more sugar than a normal apple
Dinner tonight: salmon with lemon, olive oil, and herbs; steamed broccoli with herbs and olive oil; and a baked onion. Filling and good for our 5:2 diet day.
Fiber
I spent the whole video with my glasses on to try put you back in focus.
also thomas any chance you can make content on fragmented 8 hr sleep and 1 8hr sleep? I typically have 4-4, 3-2-2 etc during a night or through the afternoon. not sure about the effects of those
Mathew Walker is an expert on Sleep and there are several books, videos from him worth to review in this platform.
@@teresamexico309 Thanks! will check this out!
Stop eating keto. That negatively affects sleep, just like fasting.
@@jahlasamYou are welcome! I forgot to comment that I also have improved my sleep after taking Magnesium Bisglycinate (200 mg), other magnesium forms have a laxative effect which is not good for me but may be good for other people.
I do take Vit D3 (even though I take the sun when ever posible) K2, Magnesium and Zinc. Although Zinc only very sparsely and I do prefer to get the zinc from food like 90% chocolate :) I have not a problem with weigh so I can have 1 kilo chocolate in a month and my weigh will move not a gram.
Ananas limit your absorption of photo chemicals from other fruits like blueberries. For this reason alone I would avoid them.
As a nine year old aspiring Mr Olympia, I like eating all of these foods. I order sweet potatoes from Okinawa and olive oil from Sardinia my mom told me it will make me so healthy. I will be the best bodybuilder ever and the first all natural Mr Olympia. It is hard work but I am the only boy for the challenge.
Chana Dahl chickpeas glycemic 8 index
8:22 i concur since starting legumes, fermented foods, abundance of vegetables and variety and fruits (yes apples and pears, i read to save your tooth from apple cider just eat apples) man i am defined now my body composition is changing 🚼 daily for the better.
I love green apples.
I love yellow apples.
I wish carb bashers would watch this video. It is so sensible.
I've known for quite a while, as have the old-timers, that apples and bananas and sweet potatoes are good for you. Listen to the long-lived old folks!
Carbohydrates are unnecessary, toxic, and inflammatory in the human diet. A properly planned ketogenic diet is the best thing you can do for your health. I do find that I can eat a serving of low-sugar fruits such as green apples or berries at the end of my one large meal a day, but if I eat enough protein and fat, I do not need or want to.
@@trentonharris7676 Newborn babies are human. They require nutrition in the form of carbohydrates to survive.
Even in a carnivore mother, the body will construct carbs to form breast milk. It's why Inuit infant mortality is so high, historically.
If a woman cannot, for whatever reason, make sufficient carbohydrate in her breast milk, her baby will die, barring no other source. Don't deprive your young children of carbs.
Also, certain metabolic bodily functions require glucose, like red blood cell manufacture. The quickest, most expedient fuel for this process is carbohydrate.
I will start eating apples, pears, and lentils immediately!! I am so excited!! The Keto Plan can be too restricting, but this will help. 😁
Carbohydrates are unnecessary, toxic, and inflammatory in the human diet. A properly planned ketogenic diet is the best thing you can do for your health. I do find that I can eat a serving of low-sugar fruits such as green apples or berries at the end of my one large meal a day, but if I eat enough protein and fat, I do not need or want to.
@@trentonharris7676That's just you , man... dont project your individual metabolism on the rest of us...thats just bad form
@@kiramiftari9486 No, human metabolism is designed to run optimally on fats.
@@trentonharris7676 show the science and if that’s the case why are the blue zones living the happiest longest lives
Interesting
so sweet potato chips/fries is ok that means
I was losing weight adding apples with my cottage cheese and cinnamon.
I feel like the majority of those studies that show weight loss or other benefits might also be from consciously eating better.
I'd rather have a green plantain over a green banana. And the cruciferous veggies are out of the question. I've been on carnivore too long to go back to that. But I will try some sweet potatoes bcuz that's a Paleo vegetable. And I might be a bad girl and make me some lentil soup and see if anything bad happens. 😃
Okinawa Purple Sweet Potato is best.
Cut them up into small chunks drizzle some olive oil and fresh pepper. Air fry 400 for 10 to 12 min (your air fryer may be faster or slower so use your own judgment on cooking time.) Last top with a serving of Natto. And enjoy i usually messure out 200g of raw sweet potatos. The weight varies but is usually around 150g after Air Frying due to moisture loss.
Nothing else changes? Skeptical!
Your camera was out of focus on this one, bud.
Oh you are right. At first, I thought my eyes cannot focus properly 😂
@@bird271828 I thought my net or CZcams were screwing up until an edited bit kicked in and the quality was normal.
Im always hearing the heated and then cooled carbs, but the question is, do i have to eat it COLD or can i REheat it 🤔
Eat it however you want
You can reheat it. Ideally chill it 1st for around 6hrs+.
Unfortunately sweet potatoes make me want to barf, they're disgusting (to me). Are there any other types of potato that is redeemable/acceptable? Like red, etc?
❤❤❤
I started keto 2019 watching Thomas. It seems over the years, he posts more topics completely opposite to what he preached before…I’m seeing a trend similar to …that formerly carnivore doctor. Unfortunately, I bought his book, which is now not good anymore.
DeLauer is an insecure pseudo intellect that cherry picks info out of studies to support his clickbait.
I've been terrified to eat carbs and sugar. Been intermittent fasting 16 and 8. Also water fasts. Down 35 lbs. My go to fruit has been banana. Once I'm at my goal weight I have to find a way to keep it off. Thanks for your vids. Learning how to eat right is hard in this world when you realize you grew up eating garbage🤦
I don’t understand why all these bodybuilders eat only rice for their carb source. Sweet potatoes are so much healthier. Heck even red potatoes are healthier than rice.
Apples, bananas, pears, oranges, even watermelon I feel like shit. It's the strangest thing how the most natural thing in the world makes me feel the worst. Sometimes, I can get away with berries or blueberries. I do well with sweet potatoes.
Glucose Goddess tells us to "dress your carbs" with fiber or protein!!
i eat rice several times a week.i soak it for about 14 hours or so, steam it, then freeze it...
it slows down my weight loss
Why would you even do that?
I grew up being told beans were the magical fruit. The more you ate them...
The more you rip ass and blow up the toilet. I think that’s how it went. Which is what I do on the daily.
… the more weight you lose. 💨
The problem is it's too much sugarly than it s benefit. Especially in this post-industrial and consumerism era.
Sound like I need to hollow out some sweet potatoes and pick up some butter and cream for sweet potatoes skins…
All these years later, how many videos made, basically eat healthy protein fruits and vegetables
dont legumes have anti nutrient effects?
If you soak legumes and then pressure cook them, nearly all (like 99%) of the lectins (anti-nutrients) are broken down.
@@natasha09179What about lectins in canned legumes, like chick peas? Thanks for your input! ☺️
Yes, they do that is why they must be soaked and cooked for at least 30 min in high heat to eliminate lectins and some anti-nutrients. For beans, i do soak them 24 hours rinse them well and cook them for 70 min in an electric pressure cooker.
@@stephanieilluzzi7355 Canned legumes are well cooked, so no problems with lectins there.
@@aureliaglenn2220 Thank you, and have a Happy, healthy New Year! 🤗
OK I'll try an apple and see what it does to my BS - same with pears.
Cold sweet potato is a great resistant starch, have to test my BS with that one.
No to Bananas and legumes or lentils.
Lol... a 1 pound difference over 4 years. I can lose a couple pounds in a few minutes with a good bowel movement.
So fibrous carbs, not starchy carbs.
What’s a ‘pack’ Of sweet potatoes lol??
first comment 🙏🏻🙏🏻❤❤
I'm on a sugar diet. Trying to gain fat.
Yo dawg, we heard you like capsules so we put a capsule inside of your capsule.
When I think of carbohydrates, I think of full muscles, good energy, gnarly pumps, and great sleep. Ill health does not cross my mind
So true
Ever you heard of glycation damage?
Glycation damage is due to high animal products cooked at high tempt. It is not cause by good carbs like potatoes fruit rice etc
@@davidgreene8608 False, exogenous glycation occurs when you cook any protein at high enough temps, but glycation damage also occurs endogenously anytime sugar in the blood exceeds the demands of the body. Fructose is the most damaging sugar in the body.
I always preferred unripe bananas
What can you do when your dad gets you an ice cream right after you got done with a fast
I think ill wait till I move out for my 6pack😅
Well certainly, nobody ever GOT fat from eating fruit. calories/carbs vs nutrition, I think fruit has always been a good deal. The sweetness of a peach or something, may stave off the craving to eat something with processed white sugar. The reality is people get fat from processed foods and lack of movement.
Glad to hear apples are even more beneficial than I thought. I never truly counted broccoli as a carb, I always look at bread an cereal, white rice, as the main 'sinners'
I'm on keto for 6 years, I'm so excited to reintroduce sweet potatoes and apples 🥹
Wow i wish you would have said more. Ive been on keto for a year i think i reintroduced some carbs like potatos and apples about 6 months back. I measure everything by a handful and im still losing fat and maintaining weight. I did reach a point where i got scared and tried to stop the fat loss like a level off thats where i am now. I like the cycling approach talked about on here so im changing something almost daily or every couple days.
Carbohydrates are unnecessary, toxic, and inflammatory in the human diet. A properly planned ketogenic diet is the best thing you can do for your health. I do find that I can eat a serving of low-sugar fruits such as green apples or berries at the end of my one large meal a day, but if I eat enough protein and fat, I do not need or want to.
"There's good and bad everything!" Oh brother.
Well there is
Oh brother@@janicebailey2898
That is....Very phylosophically profound :)
@@janicebailey2898 Are there good trans fats? Are there good cancer tumors? Some things are inherently bad. This "There's good and bad everything" is just some mushy headed nonsense.
@@janicebailey2898 Yup. Such as, your comment is good, but the one above yours is bad
Soy bean is a legume
That’s showing people so called weight loss experts know nothing about weight loss. DONT listen to a bunch of memorized big Chemistry/Biology words from these so called experts. The only key to weight loss is number one try eating only wholesome grass fed and organically grown foods. Number 2, portion control. Number 3, MODERATIONS. I have lost 80 pounds. Took me a little over a year still maintaining. Lastly about exercising. You Don’t Lose Weight With EXERCISE. Exercise is like a supplement to your everyday diet. It doesn’t have to be extremely difficult like the bigger loser TV program. A simple low impact walking is just fine for lubricating your joints and keep you heart and blood pressure healthy. That’s all you need to know and follow. You’ll be surprised by the results. One more important thing is your patience and attitude. All that should be a lifestyle change not just for a few weeks or months. It’ll work.
That’s exactly the way I like bananas; ripe bananas are too sweet to my taste.
The best probatoc is made by doctor Ohhira
'Obesity prone rats'? I'd imagine most rats would be prone to obesity given the chance.
You were slightly out of focus.. just a heads up
Did apples and pears really nutritionally take responsibility for weight loss, or is it that it's simply easier to eat small meals in the forms of an apple or pear?
If other foods were as convenient to eat ONLY that amount an nothing more, I'd say most other foods of similar calories would also be as equally responsible for weight loss. It the convenience and restriction that, if you only bring an apple with you for lunch, you'll only eat that apple, because it's such a defined amount with nothing added or extra to have as a side or something which you're wont know it's exact contents. Those who bring their lunch with them in the form of an apple will have it designated as their lunch for the amount of hrs their lunch is with them before they eat it. It's tangible, right with you, rather than say a hypothetical burger or even salad that will be at the supermarket which might have a sugary or salty dressing that's unhealthy. It's easier to limit calories with small natural foods like apples so people find it easier to stick with rather than a different healthy meal each day with the calories constantly moderately in flux. Easier to be more consistent.
The irony of CZcams sticking a "vshred" ad at the beginning of this... showing that tool eating pizza and donuts and claiming he stays fit year round on that diet without cardio 🤣🤣
I suppose the dichotomy makes this GOOD INFORMATION all that much more potent and pertinent though 💪💪
Dang, I missed that, lol. I have CZcams Premium. No ads.
But hold on, doesn't this kick you out of ketosis??
You should fluctuate in and out of ketosis daily when you eat one large meal a day.
What’s the difference from a chickpea and a lentil?
Answer:
I wouldn’t pay $100 to have a lentil on my face.
As asian, we love to eat RICE😂
Sounds like I'm gonna start dehydrating some sweet potato and bananas for chip snacks.
Why is the video out of focus?
So basically this study says you can have certain type of fruits ( fructose ) on your journey to loose weight yet people like Dr Berry who are on the carnivore diet says fruits and vegetables are bad because fruits have fructose and plants have toxins and undigestible fiber that causes constipation. Lots of opposing info on CZcams which can be confusing. IMO if you have are immuno compromised , diabetic or obese then carnivore diet will help you loose weight really fast but it is hard to just eat only meat (protein & fats only ). Im not any of these but did try the carnivore diet and I dropped weight really fast. ( 5 pounds in a week 160-155 pounds) If you are just looking to loose just "some" weight ( less than 20 pounds-ish ) and you are not obese then eliminate processed foods, eat a high protein, low carb diet and eat fruits an vegetables low in sugar. So now I do what some people call "keto-vore"-a combination of keto and carnivore diet. It's about calorie restriction and getting your body to burn fat as it's primary fuel source as oppose to burning glycogen ( sugar ). Throw in some intermittent fasting to mix it up but don't do intermittent fasting all the time. Intermittent fasting is design to stress the body and motivate it to burn fat so confuse the body by NOT doing intermittent fasting daily, weekly monthly like a schedule. It should be a hit and run technique like the cave men. Feast or famine. Stay active too thru resistant training, walking whatever gets you off the couch. Good luck. You can do it.
Thanks Thomas, all the carb and keto police can rest easy. Carbs are never bad in small doses because insulin spikes are minimised.
depends if you're insulin resistant, which most are
Insulin spikes are not bad if you’re healthy. Insulin is designed to do a job. Spiking insulin drives the carbs where it needs to go. Then the insulin comes back down (if your body works properly). Don’t by the insulin spike negativity
W