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This video covers the truth about what foods to eat to lose belly fat as I show you exactly what I eat as a part of a healthy diet.
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Losing belly fat and stomach fat is the most common question I got asked ever since I started this channel.
And most guys are wondering which foods help with reducing belly fat and what does a healthy diet look like.
So in this video, I decided to bring all the foods out of the fridge and show you exactly what I eat.
Key points:
Before I list all the specific foods, it's important to debunk 2 BIG myths when it comes to burning belly fat.
Myth #1 - Spot reducing body fat from the stomach area.
The truth is that we can't specifically target some areas on our body and just burn fat from that area. There are no magical foods or supplements that can spot reduce your belly fat. The only thing we can do is systematically reduce the total body fat level of the entire body and eventually, the belly fat will go away as well.
The reduction of body fat requires a negative energy balance, essentially there's less energy coming in through food than the body needs to maintain all the activities. And in this situation, the body is forced to burn body fat as fuel. For most men the belly fat area will be the last one to go away, the process usually involves getting leaner in the arms, shoulders, calves, face, neck, chest before tapping into the stomach fat.
So keep this in mind, it's not possible to "spot reduce" and specifically target belly fat.
Myth #2 - If you eat "healthy" or as some people call it "clean" you'll lose body fat, and you don't have to worry about calories.
This is not true, calories still matter and it's definitely possible to eat enough healthy food so that your body doesn't need to lose body fat.
Calories are still the primary determinant of body-weight change.
There are no magic foods that will target belly fat or any other fat.
Basing your diet primarily on whole healthy unprocessed foods will generally lead to better health (both physical and mental) and also make the process of losing fat easier. However, calories do count. If you want to lose fat, you need to be in a caloric deficit.
Even at the extreme level i.e. The Twinkie diet, the person lost weight due to a caloric deficit despite eating only twinkies. And got healthier because lowering body fat.
The main things you want to focus on to lose belly fat are:
1 - Calorie deficit combined with an adequate amount of protein on a daily basis
2- Progressive resistance training, meaning you're getting stronger in the gym
3 - Sufficient amount of sleep (7-9 hours) for optimal recovery.
4 - Consistency with your caloric deficit
5 - Have most of your food come from whole healthy unprocessed sources with plenty of fruits, vegetables, and lean protein.
6 - Stay hydrated.
Avoid random detox diets. Your kidney and livers are perfectly capable of getting the job done.
As a rule of thumb, you want to base your diet 80% of whole healthy unprocessed foods and then leave that other 20% of calories to come from whatever else foods you want to eat.
It's important to realize that none of these foods from the video have magical properties. They're just foods that I really enjoy and enjoy eating on a regular basis.
And for your own diet, you want to focus on the foods you like to eat.
Of course, you can copy the foods I eat, there's no copyright for that, but you want to focus on things that are sustainable for you.
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