good day my friend it's Dr Ray from the fit father project and the fit mother project welcome to today's video a little bit ago we published a video on the 10 worst foods that are killing your health and your weight loss and your energy you can check that video out in the description but today we're gonna flip that script and we're gonna get into the 10 best foods that you should eat for weight loss energy and health now you may be eating some of these foods but I guarantee you're not eating all of them and
after this video I want you to pick a couple of these and you're gonna know exactly how to incorporate these into your life they're delicious they're quick and we have a lot of fun in today's video let's get into food number one food Numero Uno on our list is chia seeds [Applause] so these bad boys are amazing if you turn to the back and you look at the nutrition stats they are loaded with healthy fats they have omega-3 fatty acids those good Omega-3s that are good for your heart and your brain and for weight loss
and for insulin sensitivity they're loaded with fiber and protein and they're so versatile here's how I incorporate these if you make protein shakes or smoothies you throw a couple tablespoons of these into your into your smoothie and let it sit for a little bit in whatever kind of water or almond milk or whatever you have in there to let it gel up and eat these things one of the cool thing about chia seeds is when they're soaking they form a gel and when that gel gets into your stomach it keeps you full longer so these
things are like a calorie hack keeps you full lots of good nutrients lots of good fiber another way is you can actually make chia pudding I make this all the time so what I do is actually pour some chia seeds into a mason jar fill it with some coconut milk and then actually put a couple drops of stevia and it forms this delicious pudding that I often have for dessert so many ways to get these into your life get more chia seeds it'll help you lose weight food number two on our list high quality eggs
we did it so these bad boys are amazing eggs are so misunderstood because a lot of us were brought up thinking the eggs were terrible for our cholesterol levels we're going to hurt our health and that was a part of that low fat movement and thankfully we've kind of moved past and we know we have the research that if you're having a couple eggs for breakfast I'd say anywhere from one to three it can actually help your heart health because eggs are nutrient powerhouses the white has all the protein as you may know but the
yolk is actually the really really powerful part it's loaded with fat soluble vitamins vitamin d a e k it also has a really powerful nutrient called choline it's one of the highest sources in the world of choline and choline works in your brain to get you smarter better memory focus and attention and they found the people who eat eggs actually have better cholesterol patterns they have these fluffier LDL cholesterols that are better for heart health so I'm a huge fan they're also good for your immune system and what they found is actually for people who
want to build muscle is the whole egg the egg yolk plus the egg white together gives better muscle building benefits because there's a synergistic effect of these high quality eggs now I keep on saying high quality what does that actually mean well that means it's ideally pasture raised this means that the henna's open outdoor space and what you're going to tell if whether it's high quality is that the yolk should be more orange not this bright yellow if it's orange as an indicator it has all these powerful nutrients in there that you want in your
body so I'm a huge fan of eggs I do it many ways oftentimes I'll make some scrambled eggs loose scrambled eggs for my daughter I'll get some couple sunny side up eggs for breakfast I'll put a little bit of pesto on that sometimes I might even crack one or two of them raw you can totally have raw eggs a lot of the bad stuff is actually on the outer shelf you wash that off you can crack these bad boys so Ryan catch this egg and we're moving on to the next food on our list best
weight loss food number three is the mighty avocado this guy is amazing for Health it is like technically a fruit which is cool but people think of it as a vegetable what I love about it is you can have this with all sorts of meals like you add avocado to your meal you'll automatically gets healthier avocado is loaded with lots of healthy fats we know these fats are super good for our heart health for our joints for energy levels it has fiber it has protein and there was recently a new study published specifically for weight
loss that shows the avocados have a special nutrient that researchers are calling Avo cotton B so avocado B is super cool because it actually helps regulate blood sugar levels increases insulin sensitivity which makes all of your meals better so if you have a meal that's normally going to spike your blood sugar you throw an avocado in there it Smooths everything out gives you sustained energy now you can have a small avocado like this and have the whole thing this thing has around 20 grams of fat if you're one of those massive avocados have about half
of it so around 15 to 20 grams of fat is a good serving for most people throw it on the side of your protein so if you have a protein serving for dinner fish chicken steak whatever throw some avocado in there if you have a salad slice some avocado up put it on there if you eat eggs in the morning put some avocado on there super versatile an avocado a day keeps the doctor away at least that's what I say next Food let's get on to the list all right so best weight loss food number
four on our list is green tip bananas we did okay Ryan all right so these guys bananas are so misunderstood did you know that misunderstood bananas and they're a complicated fruit because they go through this profound aging process right in front of our eyes and we know when a banana starts off it's very green and then as it ripens up it starts to get more yellow and it eventually gets spotty and it eventually it gets so mottled and molded it's like it actually tastes alcoholic it ferments into sugar alcohols but when you catch a banana
when it's kind of like this it's still got a lot of green here maybe even a little more green it is rich in the most powerful kind of fiber it's called resistant starch it is a kind of Prebiotic fiber that your gut bacteria absolutely love you eat this it's a low glycemic food when it actually has the green tip your gut bacteria have a field day and when your probiotics and your gut bacteria are loving it it improves your weight loss it improves your immune function your body makes more neurotransmitters and you just feel good
you take more regular poops all that's great so do not eat old modeled bananas if it's got spots or it doesn't have a green tip that's not for you but get them when they have green tips another interesting banana fact because we're talking about bananas is bananas actually age each other it's a really powerful process bananas actually release a gas called ethylene gas where they age each other so if you get a whole bunch of green tip bananas at home and you don't want them to all turn like spotted all at once Bunch pull them
apart spread them out a little bit and allow those guys to like stay good and what I would say is like I like to use bananas in post-workout smoothies or breakfast smoothies green tip banana and there's great for the fiber it's a good snack on the road you can even make a healthy dessert if you want get a green tip banana slice that sucker up put it in the freezer maybe it melt a little bit of organic dark chocolate on there just some ideas for you eat green tip bananas don't eat the bananas that are
old and aged that's going to help improve your health Let's Get On To The Next Food on this list best health food number five to include is s fish I'm talking about sardines I'm talking about wild salmon and I'm even mentioning some shellfish like oysters and even some scallops here's the deal Seafood is powerful if it's the right kind the wrong kind of seafood is the kind of seafood that's super high in mercury so we're talking about like lots of kinds of Tunas grouper Snapper swordfish no no no the mercury in these foods can get
into your brain it's neurotoxic causes all sorts of health problems but if you eat the right kinds of healthy fish wild caught salmon and again I specifically brought up sardines these guys are super low in mercury they're really high in those omega-3 fatty acids are so good for your heart and your brain helps lubricate your skin and your joints helps each of your cells work better and this is so convenient I mean you want to talk about a healthy convenient meal you don't do any cooking you just grab sardines this could be like a grab-and-go
lunch for you if you put mustard or hot sauce on this like that my palette loves it yours may not but like try this try some more sardines certainly some wild salmon so some great dinner options that my family loves is baking some wild Alaskan salmon we get some asparagus we actually put the asparagus in the oven at the same time drizzle some lemon on top of that sucker and maybe we have some carbohydrate like some quinoa or sweet potato maybe a little avocado an amazing meal for health and weight loss will keep you super
full good for those Omega-3s and there's so much research actually eating fish is really really beneficial for your health as long as it's the right kinds s fish salmon sardines some shrimp as long as it's wild and maybe some scallops on occasion let's move on to the next food on this list best food number six on our list is high quality grass-fed beef now this is a food that is packed with tons of nutrients and beef can't actually be beneficial in your diet you may have noticed that there's a big Trend going on right now
where a lot of people are eating more carnivore and animal-based diets my personal take is why limit there's so many good plant foods and animal foods but that's not to say that this stuff is not a nutrition Powerhouse and can absolutely be good for your weight loss if you include red meat into your diet now here's the cool thing I actually have some grass-fed ancestral beef this not only has grass-fed ground beef but it also has some liver some heart I believe and maybe even a little kidney so this is like a full organ blend
and you can't even really tell when you're eating it it's absolutely delicious gives you a lot of nutrients now regardless if you go into the whole Oregon town with me here what I want you to know is that grass-fed meat is totally different than grain fed and corn fed meat grass-fed meat is much lower in calories you eat grass-fed meat for the year you're going to save over 17 000 calories just because it's lower in fat and the grass of meat also has better kind of healthier fats it is things called CLA which helps with
weight loss it's higher in antioxidants than the vitamins and the different nutrients in the meat so when you are eating meat your quality matters tremendously so grass-fed is good pasture raised is even better if they say that we have all the way through the cow's life cycle it has been eating grass all the way through a natural diet that's what it's going to be healthiest for you and your family so you can have something like a ribeye steak on occasion you can get some grass-fed ground beef and make a taco night you could make a
burger lots of different ways you can incorporate this one of the things that my mom's loving right now because she's eating a lot of these high Quality Meats is she takes an egg yolk and she puts it on top of a steak that she cooks that's like high quality grass-fed and she eats nothing else just a steak meal like straight up that can work for weight loss it'll keep you full for a long time because I guarantee after you eat that steak you're not going to want to eat for a long time so maybe that's
your dinner and you continue to fast until the next day it's a possible strategy you can include in the right amounts as long as it's high quality and grass-fed is super important let's get into the next food on this list all right so food number seven on our awesome Foods list is organic blueberries these guys are amazing and you probably know this they're loaded with these Special compounds called bioflavonoids it's actually why they're blue is because they have these these things are good for your cognitive Health blueberries help with memory they help with energy production
but as it relates to this video about weight loss it was actually a recent study that showed that people who ate one cup of blueberries every single day for two weeks had a higher fat burning during exercise because blueberries actually up regulate some of our fat burning genes let alone all the other benefits to your arteries to your brain to your to your heart health they're allowed it with fiber vitamins minerals and they taste delicious so many ways to get blueberries into your diet the wild blueberries are better these are not wild these blueberries are
like the big juicy kind that you might find in a regular Supermarket if you can find wild blueberries they're a lot smaller they have greater concentrations of these amazing bioflavonoids what I do is I buy Frozen wild blueberries that are organic I get them from Whole Foods and I put them into my smoothies you can also get them and drizzle them onto a salad you can also do them with a Greek yogurt for a snack get more blueberries into your life you will be healthier for it do not be tricked into bleeding just because these
things have some sugar in their fruit that they're bad for your health these things will actually help you have greater insulin sensitivity and blood sugar balance over the Long Haul when you eat these powerful foods like blueberries let's get into the next food on this list all right so best weight loss food number eight on this list is nuts and seeds so look at these bad boys I have some pistachios I have some walnuts these things are raw I buy them online I store them in my freezer nuts are such an amazing food because they
are super healthy for you they're loaded with protein they're loaded with healthy fats they're loaded with fiber you don't need to actually necessarily like refrigerate these things so you can take them anywhere when you're traveling like when you're 3 P.M and you're at work and you're starting to get hangry and you oftentimes either turn to bad snack foods or don't eat anything at all nuts can be the Savior there you can have a portion of some pistachios and walnuts with an apple and boom you get tons of good nutrition you'll be full until dinner and
it's just like a really natural good food so not surprisingly guess where I buy my nuts nuts.com not sponsored by them I just think they're great you can go on and get organic raw nuts and they can ship them to you and I just keep all these things in the freezer and what I've got in the habit of recently doing snack on pistachios because let's be honest they're delicious or at least I think so I'll throw some walnuts into a shake which is really good I get their macadamia nuts which is a powerful nut and
I've been making some more pesto lately I got a little basil growing in the garden I picked that out throw that in with some pine nuts and some olive oil and some salt and pepper it's really good pesto that I use in different scenarios so a couple different nuts I want you to think about what nuts you're going to incorporate now you certainly don't have to have raw nuts I think they're personally the healthiest you could have cooked nuts roasted nuts with salt of all different varieties I would just watch and make sure that they're
not added with any kind of weird vegetable oils and stuff like that it's just straight up the nuts and oftentimes when you have a bunch of these nuts that are loaded with all these crazy spices like blue diamond is a brand that makes a lot of these almonds that are like Wasabi blast barbecue Smokehouse 9000 like those things are not the best ideal options because they have a bunch of preservatives sodiums food colorings and stuff like that just get regular old organic nuts preferably raw but your call let's get into the next food on this
list all right best weight loss food number nine is beans in lentils beans beans the magical fruit you know the rest of the song it's true and the reason is because beans have an amazing kind of soluble fiber it's one of the most reliable Foods possible for lowering your cholesterol helping your gut bacteria give them this good fiber to work with loaded with protein low in fat and this is the brand I love eat in Organics they actually pressure cook their beans to get rid of some of the lectins in them that are some of
the damaging compounds that people are worried about and this is like just so good so what I do with beans and particularly black beans is like my go-to is I make chilies you know get some tomato paste get some crushed tomatoes throw it in pressure cooker with one of these big things of black beans taco seasoning spices and you cook this sucker up we have recipes inside our programs you want all the specifics but a power chili great you can add beans any kind of like Bowl you make beans could be a side dish on
one of your dinners if you want to go with like a whole Mexican theme and you do some of that grass-fed ground beef you have some beans on the side with a little bit of avocado Mash into guacamole lemons salt mashed that avocado come on now that's a delicious meal with all these great Foods so get these in I also want to do a shout out to lentils as well not a food many of us eat but like lentils are super super powerhouses I have to make these Indian kind of doll lentils so I get
mung beans and I put them on the counter the stove top in a pan with a little bit of water and I cook them until it gets really nice and soft and then I throw a little bit of like grass-fed butter in there man with the spices and the stuff it's really really good so explore lentils and sometimes try to make a dinner that's just using beans or lentils it's going to be really good for you to mix it up and not just do the same old thing every time and there are a lot of
great Indian recipes that have all these cores of lentils and peas I recommend you check that out let's get into the final food on this list and we're here final food best weight loss food number 10 is organic salad greens so you go to the grocery store today we have these pre-packaged triple washed organic greens by these things when I go I typically buy probably like three to four to five of these every time I go because like this is your solution to getting more vegetables you open this up you take your hand like a
crane you stick it in you pull out a glob you drop it on your plate and then you drizzle it with things like oh hemp seeds or some extra virgin olive oil some salt pepper maybe some crushed red pepper flakes maybe some olives and you make yourself a little salad takes two seconds to make and the reason it's so good is these guys give you good of the kind of insoluble fiber they're filled with lots of different kinds of vitamins and minerals and you just get these organic sweet baby lettuces I would caution you from
crushing a bunch of organic baby spinach you're going to see more people these days talking about oxalates and different things in these foods that can maybe disrupt your GI tract so I'm more of a fan of organic Romaine baby gem lettuce baby sweet lettuces and I make salads like these my actual process is I take about half if not a full one of these if I want a huge salad for lunch I put a bunch of hemp seeds on top I put some Sprouts so I buy broccoli Sprouts organic throw those on there I throw
a bunch of Olives I throw some nutritional yeast on there drizzle some extra virgin olive oil I may often make a dressing of my own with extra virgin olive oil honey and some other things you get the idea make your own salads so good you can top it with some hard-boiled eggs maybe with some protein on top and you have a delicious meal for weight loss it didn't take that much time easy way to get your Greens in so what a blast we had some fun we threw some foods we learned some things and what
I want to really bring together is you need to find your go-to healthy foods and I think some of these on these lists are going to be some of your go-to healthy foods and when you find those start to narrow in your mind down that you eat a smaller range of foods you eat these go-to healthy foods that you love you buy and you start to experiment with them if you eat any of these Foods on this list your health is going to improve and when you are able to feel full and still satisfied you
stick with a diet you're going to lose more weight long term all these foods will help your blood sugar all these foods are pretty much natural non-processed I didn't need to like read the label to tell you what it was you saw that an avocado is an avocado a banana is a banana the grass-fed ground beef is obviously the ground beef so these natural foods are going to be the key to you losing weight and if you want help like distilling this down into an exact done-for-you nutrition plan join our programs we have tens of
thousands of people in our programs producing insane results like you see right here mostly because they're eating our meal plan and nutrition is just so good so like check it out join us and see how easy it can be to eat healthy and if you're still not sure that you want to dive all the way into our programs we have some amazing free resources you can check out in the description as well we have a free meal plan and a free workout we can send your email you can join our newsletter get to know us
even more because YouTube's great learning on videos like this is great what's even better is a full transformational experience with me with my coaches for the rest of the community I am inviting you now to join us so thank you my friend hope you enjoyed this video if you liked it actually hit the like Thumbs Up Button like please do it for me it means so much helps with videos spread across YouTube more people need this health and fitness information you know it I know it as well as comment below if you love it in
these Foods if you have a homemade recipe Within These Foods you want to share with us we'd love to hear that or if you just like have a comment or you like how I'm growing out my hair and stuff like that you know just comment below I'd love to hear from you thank you my friend this is Dr a signing off I'll see you in future videos and I'll talk to you very soon
