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Language: en
today I'm going to talk about the best
foods to break your fast with for fat
loss all right so when you wake up in
the morning from a good solid sleep from
the previous night you are ready to
break your fast fasting is what happens
when you're not eating and when you're
sleeping you're not eating and so
breakfast is the first meal we use to
actually interrupt that fasting period
now during fasting your metabolism is in
gear to burn down Down calories burn
down extra body fat and so when you
break your fast you're actually going to
be putting more fuel in your body and
your metabolism shifts into fat storing
mode but you can actually eat foods that
can flip the script on that and there
are certain foods that will trigger fat
burning and therefore weight loss and
this is what I wrote about in my book
Eat to beat your diet in other words you
can actually eat food to lose weight eat
food to burn harmful body fat okay now
here's the amazing thing about how foods
do this foods can actually burn down
harmful body fat by activating your gut
microbiome that's the 39 trillion
healthy bacteria in our gut and when our
gut bacteria are wellfed it improves our
lipids it improves our metabolism it
improves our glucose and insulin
sensitivity it actually does all kinds
of things including helping our body uh
increase metabolism and burn down
harmful body fat the other thing that
foods can do is that foods contain
natural chemicals we call them
bioactives they're biologically active
and some of those bioactives in fact
many of the bioactives I read about in
my bookie to beat your diet turn on
something called Brown fat Brown fat is
a kind of healthy helpful fat good fat
in your body and the reason it's good is
that brown fat actually burns down
harmful B fat okay and that's called
white fat Brown fat good fat burns down
bad fat white fat now we all fat is
actually good to some degree we need fat
actually um to be able to help manage
hormones in our body to be able to store
fuel uh from the food that we eat uh so
fat is actually quite important however
too much fat means that we need to
actually burn it down and keep it under
control and brown fat can actually do
that and there are foods that contain
bioactives which I'm going to talk about
that actually can help you burn down
harmful extra body fat so when you wake
up in the morning you're breaking your
fast your fast is where your body was in
fuel burning fat burning mode and when
you actually get up to uh eat breakfast
you're breaking that cycle so what kind
of foods can that you put into your body
in order to be able to um help to burn
down fat eating food to burn fat I'm
going to talk about five of these Foods
uh and the first one is yogurt
yogurt is a beneficial dairy product I
know there's a lot of controversy out
there about Dairy I will actually tell
you it's not clear uh it's not as clear
as black and white uh what types of
dairy might be harmful versus better for
you it's not good versus evil but I will
tell you that yogurt studies of yogurt
have shown that yogurt is the one dairy
product that's absolutely beneficial in
fact this actually came from ancient old
observations of monks in Bulgaria eating
whole
uh yogurt and living to ripe old ages
and a Nobel Prize winner named um
mechnikov actually observed that
Bulgarian monk longevity was associated
with eating Bulgarian whole yogurt so
yogurt's probiotic the probiotic
actually is healthy bacteria that feeds
our own healthy gut bacteria uh and that
healthy gut bacteria streamlines our
metabolism manages the lipids helps to
burn down extra body fat and in fact you
can actually lose weight so yogurt is
one of the good breakfast foods that can
actually help uh improve your metabolism
as a breakfast food and I can tell you
from uh having many trips in the
Mediterranean especially Greece that
yogurt is a staple healthy food that you
eat first thing in the morning now if
you get yogurt I'm going to actually
give you a little tip you want to get
whole yogurt not lowfat yogurt and you
might say Dr Lee like that actually
doesn't make sense is that lowfat yogurt
the preferred yogurt we don't want to
have whole dairy fat right raw it turns
out that all the clinical Studies have
shown that whole fat yogurt actually
doesn't cause you to gain weight and it
doesn't increase cholesterol quite the
opposite it actually helps you lose
weight and lower blood cholesterol and
the reason is this the healthy bacteria
that you're eating from Whole yogurt the
probiotic element of yogurt improves
your metabolism improves your lipids and
improves your ability to lose excess
body fat low fat yogurt in fact
ironically causes your lipids to rise
and in fact increases uh your weight uh
can increase your weight and the reason
is this lowfat yogurt at the
manufacturer is where they remove the
fat now you know what happens in low-fat
milk when you take whole milk and you're
remove the fat to low-fat milk you know
it's kind of a tepid thin milk like
water down milk well when you do that to
Yogurt which has a lot of body to it
when you remove fat from yogurt to
lowfat Yogurt whole fat to lowfat you
remove the body of the yogurt and it
kind of gets to be like thick a thick
kind of milk uh not something that
people would actually find very
attractive to eat and so what yogurt
manufacturers do is they add emulsifiers
these are thickeners and some of them
are artificial thickeners um they're
things like polysorbate 80 caragan
there's different kinds of thickeners
that are actually used and you know we
used to think that was okay except that
more recently researchers have found
that holif like poly sorate ad and kinan
can damage your gut microbiome now you
damage your gut microbiome you have the
opposite effect of what whole yogurt
does which is to support and feed your
gut microbiome now the lowfat is
damaging it I'm not surprisingly that
actually sets you up for increased
inflammation that can actually um take
away from the ability of yogurt to
actually your gut microbi and what
yogurt does to help support it to be
able to smooth out your metabolism
improve lipid uh control improve your um
overall glucose blood sugar uh levels
and so ironically lowfat yogurt because
of the damage of the emulsifiers to your
gut microbiome isn't better for weight
loss or burning down extra body fat all
right so the other little tip when
you're actually getting yogurt uh in
addition to getting the whole fat yogurt
whole yogurt is not to buy commercial
yogurt it's PE prepacked with a layer of
fruit or Jam those products are Ultra
process number one and the it's really
just a layer the layer of fruit is
actually just a jam usually or chopped
up fruit they can be sugar sweetened it
can have artificial preservatives
actually in it I recommend that you if
you want to sweeten yogurt cut your own
ripe seasonal fruits right into it right
from the market whether it's a melon a
berry whatever it is fruit will have
dietary fiber which then to your yogurt
which actually contributes even more to
your gut health which then helps you
lose weight even more um if if you want
to follow the Greek method of actually
having yogurt whole yogurt in the
morning take some crushed uh nuts
walnuts pistachios pecans for example
are great ways to add extra fiber uh and
if you really want your yogurt to be a
little sweet fresh cut fruit watch don't
you sweeten it you want to add a little
more sweetener and you want to do a
Greek style uh you can add a little bit
of honey uh into it just make sure it's
like organic honey really high quality
honey honey is also bioactives as well
that can improve the antioxidant quality
of your blood all right so now that's
actually uh something that has been
studied with buckweat honey specifically
so uh that would be something to
actually look forward to uh recently
when I was on a research trip to Greece
I actually uh had a choice an offering
of honey in the morning you can actually
cut it right out of the honey comb and
you just take a little block of
honeycomb put right into your honey
absolutely really delicious way to enjoy
my yogurt um now second food that I want
to say for breakfast good for weight
loss is that you have fresh fruit now I
love fresh seasonal fruit peaches in the
summer pears in the fall winter oranges
citrus in the winter whatever is
seasonal is what I love to have look you
don't have to go to a farmer market to
find seasonal Foods although that's a
really great place to find it in the
grocery store usually in the produce
section in the front part the first part
you encounter they'll usually have
locally grown fruit that you can
actually get and you should ask the
grocer of the the produce section if you
don't know what's actually local what's
actually fresh or seasonal now fruits
have polyphenols in them and those
polyphenols can activate your metabolism
and activate your brown fat activating
Brown fat to burn down white fat good
fat fights bad fat lower burns down
harmful body fat you can actually lose
weight that way fruit also contains
fiber fiber is good for the gut
microbiome which actually does all the
good things we just talked about now of
the fruits and for breakfast that I like
I like berries I like strawberries
blackberries blueberries you know
strawberries have electric acid
activates Brown fat blueberries have
anthocyanins blueberries and
blackberries actually you like
blackberries as well those are also
really great um for metabolic health and
trigger thermogenesis Brown fat turns on
burns down the excess calories from
stored in white fat especially visceral
fat uh your waist size can actually
shrink because there's less fat P
pushing out against the diameter of your
body uh you can actually lower
inflammation uh lower weight as well
when it comes to buying fruit I often
now suggest that you buy organic
especially for berries because you can't
really wash off pesticides on the skin
skin can't peel a berry uh and organic
is actually going to be also have higher
levels of polyphenols regardless of
whether you buy organic or conventional
what you do want to do is to really wash
it really well a good practice is to
take a metal Bowl put your berries in it
and rinse it under cold running water
for about a minute and move it around so
you're actually getting knocking off any
debris that might actually be on the
fruit all right I love to eat fruit just
plain a summer juicy Peach slice it up
and eat it that's it I that's good
enough for me it's delicious but as I
said before you can actually add cut
fruit to Yogurt um now you actually have
healthy yogurt healthy fruit now you've
actually added like a double barreled
approach to your metabolic health and
fat fighting and weight loss you want to
use f fruit in a smoothie that's also
fine what you should just be careful
about is that how many fruits you
actually put into your smoothie now if
you eat a whole fruit you know usually
if I eat one peach
um that's good enough for me or one
orange uh I'll be satisfied but if you
actually want to make a smoothie you'll
be dumping a lot of fruit in there and
don't forget if you have a lot of fruit
you need a lot of fruit to make a
smoothie that can be a lot of sugar from
the fruit as well so in other words to
make a smoothie with a peach you might
take you know three or four or five
peaches whereas I would only eat one
peach and get only the sugar from one
peach and Sugar's fine but actually when
you eat a lot of fruit you're actually
getting a lot of sugar which is more
calories which then counters your goal
of actually losing weight and fighting
extra body fat so that's my caveat I
making a smoothie the third fruit I
would actually recommend are tree nuts
now tree nuts might not seem like the
traditional breakfast food um but it's a
great source of protein and when you're
actually losing trying to lose weight
and lose extra body fat you actually
want to make sure you don't lose muscle
mass and so you to build muscle you got
to stay active but to build muscle you
also need protein so eating tree nuts
are a great way great source of protein
on the weight loss side tree nuts are a
great source of dietary fiber and as we
talked about before dietary fiber
featured cut microbiome which then helps
to fight harmful body fat and you can
lose visceral fat and Shrink that tube
so your uh waist line at your waist
circumference actually shrinks and lower
inflammation and improve immunity all
this with tree nuts you can actually as
I said um add some chopped tree nuts uh
to your yogurt add some fruit on top of
that you get a triple barrel approach to
health uh okay now if you're in a hurry
uh in the morning and sometimes I'm in a
hurry just grab a handful of of of tre
nuts with you to take as a snack or you
can pop them in your mouth on your way
to work or whatever it is you're
actually in the hurry to get to and
number one that actually is a good
source of protein it'll make you feel
like you've had something to eat it's
good for your metabolism again helps to
burn down extra body fat but the other
benefit of nuts is that it actually
stimulates satiety meaning makes you
feel Fuller so you're less likely to
overeat when you sit down for a proper
lunch now if you're going to buy nuts
one of the things that I recommend is to
buy just regular plain old bulk nuts all
right that's not pre flavored
pre-seasoned you know when you go to the
gas station or you're at the airport you
can actually look at all these packages
of nuts that are in a healthy section
but then if you take a look at the
ingredients they're barbecued flavor
Pizza flavored all kinds of other you
know uh wasabi flavored when you take a
look at the ingredient label for those
flavored nuts you'll see those are Ultra
processed foods something good has
become Ultra processed with materials
they've been sprayed with things that
are Ultra processed and now there's also
artificial chemicals I prefer I
recommend that you get plain nuts from
the bulk section mix them up get the
ones that you like season them to
yourself just go to the spice cabinet if
you want to actually um you know Make It
Sweet you make it salty Savory uh
cinnamon all kinds of different you can
do and uh you and you don't need to have
a big bag of the spice you can take the
bulk nuts pick out the ones you want and
season them up your own way you can be
creative about it t a lot tastier all
right um and the other way that you can
enhance the flavor of nuts if you like
and you have the time toast them really
quickly in a you know like a stainless
steel pan put it on the heat put the
nuts on it and just shake the pan around
and you'll start smelling the aroma of
the nuts don't burn it be careful you
got to keep those nuts moving we're just
talking about about a minute or two
while shaking on a pan of of getting the
nuts toasted and now it actually get
this incredible Aroma that for me is
enough to actually make the nuts really
really tasty all right we talked about
yogurt we talked about fruit we talked
about nuts now let's talk about my
fourth food Avocado now avocado is a
great source of dietary fiber it's a
soft food but it's got soluble fiber
soft flesh packed with fiber good for
your gut microbiome and anything good
for your gut it's going to be good for
your metabolism uh it's going to
actually help to burn down exra body fat
uh and avocados actually been shown also
to improve cognitive Health as well good
for brain health now one of the things
that avocado has besides fiber it has
healthy fats these are called mufas
mufa monounsaturated fatty acids not
quite as good as pofa which is
polyunsaturated fatty acids like
Omega-3s but good nonetheless um and
that's good for your metabolism and
avocados also have a bioactive called
avocatin b as in boy which actually has
been shown to improve metabolism as well
now so all these reasons to actually
have avocado uh now another reason to
have avocado is that if you uh want to
really absorb other bioactives that are
beneficial for fat fat fighting like
tomatoes Tomatoes contain lycopene and
lycopene has been shown to actually
improve weight loss uh burns on harmful
body fat can shrink your waistline
eating an avocado with tomato Tomatoes
okay or at the same meal the the fat of
the avocado helps your body absorb the
lycopene which is fat soluble and now
you get even more lopin so now you get
all the benefits from the avocado and
you get the benefits from the Tomato now
I'm not telling you to have avocado and
salsa uh for breakfast but you know if
you have a uh if you egg eat eggs and
you want to make a ranch style you know
you might have avocado with tomato uh
some salsa on your
omelette and so that's actually good so
avocado you can slice it eat it plain
you can spread it on sourdough bread
sour dough contains lactobacillus rudai
that's gives the lactobacillus is what
gives um your sourdough is Tangy flavor
and guess what lactobacillus ruteri
actually helps your metabolism and helps
you lose extra body fat so that's a good
way to actually eat avocado uh as well
now the fifth food I want to talk about
are eggs eggs have this rumor that
they're not healthy for you they're not
heart healthy all bunk it turns out that
eggs are really healthy they're a great
source of protein remember when you're
trying to lose weight you need to keep
on your muscle mass so protein is good
and the yolk of eggs contain bioactives
called carotenoids you know what EG
makes egg yolks yellow or orange it
should be orange not bright yellow that
is a carotenoid um carotenoids and the
two carotenoids that you want to know
are in eggs are lutein and zanthin ltin
and zanthin hey there just a quick note
I have another free resource I want to
share with you it's my favorite on
the-go summer ingredients now for a lot
of us summertime is all about relaxing
and getting some pleasure so whether
you're simply venturing into your
backyard or traveling across the country
or even Beyond here are some practical
ways to help you stay on track when it
comes to using food as medicine I put
together a list of foods that you can
find in the aisles of your local market
and even in gas stations along the
highway and in small towns this road
trip and camping friendly list of foods
is available right now for free in the
caption below now let's get back to the
video both of those bioactive compounds
protect Vision all right and if you have
a ltin and zanthin it actually lowers a
risk of developing an age related cause
of vision loss it's called wet macular
degeneration if you know anybody who's
above the age of 60 or 70 especially
that you ask them they might tell you
that they are actually they have AMD in
one or both of their eyes and when you
have wet AMD that's a form where extra
blood vessels actually grow in the back
of your eye those extra vessels are
leaky leaky blood vessels calls edema
fluid build up in the back of the eye
and that leads that disrupts the
function of your retina to be able to
capture Vision so so you actually lose
vision so the lutein and zanthin that
you can find in eggs fights that process
can helps prevent vision loss from
maculate degeneration now you can
actually get um uh dietary supplements
called arids a r DS that contain lutein
and zanthin but eggs are also a great
way to actually get zanthin now what I
would actually tell you is that you want
to get pasture raised eggs those are
really eggs that come from hens that are
able to run around the pasture on their
own and eating and pecking at whatever
naturally uh hens chickens would
actually eat because that's how you can
also get more of the bioactives it comes
from the natural world plant-based stuff
Lutine in zazan and the the hens just
put it into the egg and when hens are
pasture raised and and free ranging uh
they're also eating plants that contain
the omega-3 fatty acids uh the precursor
omega-3 fatty acids the hen's body makes
in omega-3 and guess what the hand puts
it right into the egg and so if you eat
pasture raised eggs from pasture raised
hands you're always going to actually
have a healthier Yol the yolk isn't
bright yellow like when I was growing up
I always ate just regular grocery store
eggs what I didn't realize is that uh
hens that are free range Pastor rage
hens their eggs you crack open and look
at their yolk it's deep orange okay even
orange red like the blood moon now
clinical studies have actually shown
that eating eggs is actually not harmful
for your heart in fact you can eat up to
five eggs a week and not have any
problems uh at all uh so this idea of
cholesterol and eggs and raising your
blood cholesterol not actually true um
eggs actually do not raise bad
cholesterol and in some cases they
actually raise good cholesterol back in
the day when people were studying eggs
and discovered that they were linked to
heart disease and increased uh
cholesterol we didn't know there was
good cholesterol bad cholesterol we do
know that in some people it actually
elevates good cholesterol does not
Elevate bad cholesterol so it's good for
us and in terms of the link to heart
disease well what happened back in the
1970s when people were studying this and
made this breakthrough about eggs being
heart bad for the heart well they were
stud people eating eggs all right but
those same people that were egg eaters
were also eating bacon and sausage and
chicken fried steak and gravy and all
kinds of other things um dairy in their
cof cream in their coffee and all kinds
of other things would actually raise the
risk of heart disease and they the eggs
got thrown into the bus and people were
the researchers were ignoring the
contributing factors of all these other
more harmful foods when it comes to
heart health so eggs have been studied
more carefully now and they're actually
really really good uh so I'm going to
give you a couple more bonus items for
breakfast and that is tea and coffee now
for me I drink coffee in the morning I
drink tea at night but a lot of people
also drink tea in the uh morning so
depending on what you like uh tea and
coffee are non-caloric if you drink them
straight meaning don't put uh cream
don't put sugar in them and so if you
have tea or coffee straight you're not
breaking your fast all right so
technically you want to extend your fast
in the morning you can have your cup of
joe you can have your cup of coffee or
you can sip your tea without breaking
your fast that's fine but there it turns
out that the chlorogenic acid and coffee
helps fight body fat all right so your
coffee in the morning uh for me I like
to drink espresso uh will actually help
to fight body fat I like to take it
straight because if you you put dairy in
your coffee what you're doing is a dairy
fat forms little soap bubbles traps the
chlorogenic acid and now when I drink it
I'm not absorbing most of that good
stuff the good bioactives are tumbling
through these little soap bubbles down
into my lower gut I'm missing out all
right and tea the same thing if you put
book in your tea you actually form
little soap bubbles that are trapping
the kakin these polyphenols and tea that
can actually help you lose weight and
fight harmful body fat as well so that's
why I don't recommend you put dairy milk
in tea or coffee in the morning um it
interferes with the absorption of the
bioactives now but if you want to cut
your coffee or cut your tea in terms of
the the strength of it or the acidity of
it nut milks are fine oat milks are fine
soy milk is actually fine so it's just
not dairy uh and by the way don't forget
don't add sugar into your tea or coffee
sugar when you add the sugar Goods added
sugar is actually a burden onto your
metabolism it actually doesn't it's not
helpful if you're actually going to if
you want to lose weight and fight
harmful body fat okay I hope you got
some uh tips and insights into the best
foods that can break your fast in the
morning for breakfast thanks for
watching and I'll see you in my next
video Dr Lee
out hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
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