16 Foods I Eat Regularly to Get to 10% Bodyfat (what I keep in my fridge)

[@Prognosis__]

I mix cottage cheese with eggs to make scrambled eggs. 4 eggs, 100 grams of cottage cheese with salt and pepper 😋

[@PurpleWolfer]

Do you cook it together?

[@adamczer7017]

Great hack!!

[@Prognosis__]

@@PurpleWolfer mix it together with a fork, then fry in butter on a non stick pan

[@Trollollolollol]

​@@Prognosis__Will be trying this

[@geno5169]

I make turkey party’s with my eggs! Greek yogurt ! I through in whole grain cereal in my Greek yogurt! With blueberries! I did that keto for years ! I lost weight but I have clogged arteries now! I do low carb and high carb

[@Magpie-1111]

Greek Potatoes: Boil small waxy potatoes (the more color in the skin the better, like red or purple). Refrigerate overnight. Cube cold potatoes, toss with marinated artichoke hearts and roast in oven at 400 until desired brown color. Toss roasted potato/artichokes with feta cheese, sprinkle of oregano and sea salt. So good! Goes great with turkey burgers and spinach.

[@laurenkochan960]

That sounds sooo good!! ❤

[@native_earth916]

Thanks for the recipe!

[@SchastyeZ]

great video! yes we sometimes make naan with exact ingredients however we more often make the healthier version which is(cup of almond flour, 2tbsp psyllium husk, 1.2 tsp salt: Mix all together then gradually add about 1/4 cup hot water while mixing with spatula till forms a dough and continue to mix/knead with your hand. Now set aside for about 5 minutes. Pour little ghee/olive oil on your hands and knead/massage the dough again; make into balls and roll out to round flat like disk( use roller/bottle). Place on heated pan a minute on each side(you can flatten further to your liking while in pan with damp paper towel); Remove from heat. You can freeze them each one between parchment paper. Our family usually make lots at a time. Easy to warm on stove, fill in with veggies or hummus, or meat or whatever you like:) Once you make them, its easy and quick for OnTheGo meals. Enjoy!

[@followerofchrist198]

Can’t believe you still recommend fat free dairy!

[@ElizabethM824]

Good info about the cold potatoes! Now I'm thinking up some potato salad recipes made with Greek Yogurt. Yum.

[@mondfalkin3781]

make a pancake from mix of cottage cheese, protein powder and egg, top it with greek yoghurt and blueberries - yummi breakfeast 😋

[@cocoq10]

Just stared keto (again) and already 15 lbs down in a month, can't wait to try all these viral cottage cheese breads and recipies! This time around I'm not doing perfect but sustainable keto. So i definitely had a small potato salad last weekend at the BBQ and a little chips and guac (stayed in keto too, just worked out before my meal).

[@TorqueMonsterAWD]

I feel SO much better on animal based keto. Recently earning that one's genomics play a huge role.

[@d.d.9706]

Yeah but you’re still visually fat. Stop “getting back on diets” and do something sustainable

[@macktonight9511]

This guy is off the keto train now that that he can't milk money from it anymore. He is v shred

[@DeeDeeMe]

And if you take a 10 mins walk after your meal, it will help as it will lower your blood sugar spike

[@cocoq10]

@@macktonight9511 I've been following Thomas since 2019, his goal has always been metabolic flexibility and he's always experimenting with his diet, whether it's keto or not. One thing is for sure he never stops learning and basically uses his body as the experiment and reports back, with pretty amazing results either way. I thought my metabolism was flexible enough to come off keto, but only when I'm in the gym and lifting a lot. Types of carbs definitely matter too. I'm glad he covers both honestly because I know what to do and what not to when I break from keto.

[@geno5169]

I usually make 3 eggs with a chorizo if egg whites! Ground turkey in it! Greek yogurt with blueberries everyday! I used to make 6! Thank you Thomas for sharing what’s in your fridge! Bi eat blueberries everyday! With coffee of course!

[@nitika008]

Great video. Grocery items in my fridge match with your list. Feeling motivated and looks like I am on the right path.

[@Sara-mr1hs]

I love videos that tell me what to actually eat, as oppose to those that only tell me what NOT to eat! ❤

[@morefifacollege8971]

Thomas opened up my eyes and mind. I stopped eating Mcdonaldos, I think last year was the last I had it.....

[@TheBigBBBBB]

How about sardines ?

[@GoldenHollywood]

Per the cold potato and resistant starch idea. Does this translate to other starches like other types of potatoes, rice, noodles made from eother of these ingredients?

[@Reader9547]

I started eating my potatoes cold , takes some getting use to but they are delicious with a dip that's easy to make.. mix Mustard Cottage cheese And sour cream It even tastes delicious on a low carb chicken wrap.

[@mondfalkin3781]

First cook potatoes, slice them, put little bit of eddik on top and olive oil, while still warm.... put in the fridge... later make a potato salat: add cooked egg, pickled cucumber, little bit sennep and spring onion. Fits perfectly to grilled meat.

[@xLonewolf]

Mustard seeds have actually been shown to have steriod like properties. I would make your own mustard it tastes amazing homemade

[@Studiovette]

#16 is my new fav, I love my purple and regular sweet potatoes. Even red bliss topped with greek yogurt, dill and garlic. And if I'm feeling extra crazy a little drizzle of EVO

[@TorqueMonsterAWD]

Most blueberries in grocery stores tested super high in forever chemicals and pesticides.

[@andreja-yk2nu]

Yep, only eat organic

[@jennywachsman9602]

Only purchase organic blueberries

[@DerekNordicTan]

Best option : Wild Nordic Bilberries > Conventional Blueberries 2nd Option : Wild Organic Blueberries > just Blueberries that are mostly seen In order to achieve longevity and fat loss, these health keywords must be automated in our minds {Wild, Non-GMO, Glyphosate-Free, Organic, Regeneratively-Raised Grass-Finished (Bison, Beef, Lamb, Elk, Venison, Reindeer etc), Seasonal (Fruits and Berries), Raw Organic for Dairy}, and most of all NO seed oils. Bonus tip : Support farmers market to be totally safe away from pesticides and forever chemicals 🙂

[@RealJonzuk]

now i know why i feel like shit when i eat them

[@RealJonzuk]

@@jennywachsman9602 organic still uses water to grow which is the source of PFAS plus it would be even more in the animal based fertilizer theres no avoiding it but its better still than eating poisons sprayed on the plants that are man made

[@JoeyBlogs007]

You can cook a whole pack of mince meat in the microwave easily. Add 1 chopped garlic piece, salt and a small amount of water. Then add it to veggie soups

[@JoeyBlogs007]

Cook 15 to 20 minutes.

[@COACH-CARBOHYDRATE]

Fruit for breakfast Potatoes and rice for lunch and dinner, clean and lean, no dietary causing insulin resistance, Carbs FTW!! 💪💪💪

[@stnln2180]

Do you have to reheat the potato or you have to eat it cold to benefit from low glycemic index?

[@rayingovan4756]

More vids like this please!

[@Mike-vu1rn]

I also cook up a batch of potatoes then refrigerate them for the week ahead. Although I reheat them instead of keep them cold. Not sure 100% if reheating negates the resistant starch benefits but much more enjoyable than cold!

[@Magpie-1111]

Reheating is fine. I researched it recently.

[@patricial.holdemangarciava5406]

I try to eat these foods plus others. I try to study nutrition as best as possible. Sugar i try to not eat as much. Sometimes I think i'm eating good for my health then it becomes hard to find the foods i am suppose to eat. I keep your channel subscribe so i keep nutrition in my eyesight, choosing foods that are good for my health. Thank you for all you do to give us nutritional information. ❤🎉😊

[@beahappy1today]

Thanks for the video! It is helpful to see what kinds of things you are eating. I am a type 2 diabetic working in weight loss and blood sugar control. This video gives me some good ideas of things I might try. It also covers things that I have already tried that have been super helpful! For example, I have a huge sweet tooth. The watermelon was a game changer for managing cravings. Thanks for the videos and the inspiration!

[@TameraReynoldson]

Thanks Thomas . Great video!

[@SeyaDiakite7]

Thank you for your good content Tom. 💪👍👍

[@advex4428]

You can make sauerkraut with onions and garlic and whatever added. No prob. Thanks btw, gonna add some onion again to my homemade ones.

[@lourohlman]

I have never in my life found "inexpensive small shirataki noodles". Of course maybe our definitions differ in inexpensive lol😅

[@patb7108]

Temp and time in the oven for the Naan bread?

[@Benny.13]

One of your best vids

[@BodyFitMind_TV]

Love all these foods especially blueberries

[@sandrabassett9923]

It's encouraging for me to see that you can maintain 10% body fat while adding a bunch of newer foods for your diet anyway

[@chargermopar]

If you have an engine, you can always cook! Fermentation seems to give some people problems while others benefit. Sauerkraut or fermented banana flowers can make a great addition to steaks.

[@hartgemini007]

Agree with you these however cold potato? Apart from potato salad don’t know who eats cold potato ? Very weird to say the least

[@sandrabassett9923]

Love natto years ago I used to buy a bulk a real foods I would mix it with a little tahini for salad dressing

[@bierijohnpatriciaann511]

Thank you for all the great information

[@MrQuadcity]

**Key Takeaways from "The 16 Fat Loss Foods that are ALWAYS in my Refrigerator" by Thomas DeLauer** 1. **Convenience and Accessibility**: - The selected foods are grab-and-go items, making them convenient for busy lifestyles. 2. **Nutritional Benefits**: - These foods aid in fat loss through effects on satiety, glucose modulation, and insulin sensitivity. 3. **Blueberries**: - Low impact on glucose levels, improve insulin sensitivity, and rich in antioxidants. 4. **Pineapple**: - Contains bromelain, which aids in protein digestion and fat oxidation despite its high sugar content. 5. **Cottage Cheese**: - High in slow-digesting casein protein, which promotes satiety and supports muscle protein synthesis. 6. **Greek Yogurt**: - Rich in probiotics, which help reduce body fat and improve gut health. 7. **Ready-to-Eat Meat**: - Pre-cooked meats increase protein intake without the need for cooking, ideal for busy individuals. 8. **Spaghetti Squash**: - Low in calories and carbs, high in fiber, and can be used as a pasta substitute. 9. **Shirataki Noodles**: - Made from glucomannan fiber, which promotes fullness and aids in weight loss. 10. **Kimchi**: - Fermented cabbage with probiotics and prebiotics, offering more benefits than sauerkraut. 11. **Watermelon**: - Reduces cravings for sweets and provides a hydrating, low-calorie snack. 12. **Natto (Fermented Soy)**: - High in protein and linked to health benefits and longevity in cultures that consume it regularly. 13. **Hard-Boiled Eggs**: - A quick, high-protein snack that is nutrient-dense and easy to prepare. 14. **Homemade Gluten-Free Naan Bread**: - High in protein and low in carbs, made with gluten-free flour and Greek yogurt. 15. **High-Fiber, Low-Carb Breads**: - Satisfy bread cravings with minimal carbs and high fiber content. 16. **Prepackaged Beets**: - Convenient, mess-free, high in nitric oxide, and beneficial for cardiovascular health. 17. **Mustard**: - A versatile, low-calorie condiment that enhances the flavor of various foods. 18. **Cold Potatoes**: - Cooking and cooling potatoes transforms their starch into a resistant form, lowering the glycemic index and providing prebiotic benefits.

[@robert_walks]

Don't forget mustard on your cat - essential

[@MrQuadcity]

@@robert_walks True, probably the most essential key takeaway here. Damned, how could I miss it. Disregard everything I posted here

[@zil6470]

Great Stuff, Thank You! Can you please do a video on things to avoid mixing? Thanks again and keep up the good work!

[@antoninosanfilippo2597]

Yes I agree

[@Dustin_Mc]

Will start making blueberry smoothies some nights after I find a good healthy casein powder, that’s usually the time my body wants sugars!

[@pathanada4957]

If the natto is made from chic peas it has a higher K2 content.

[@bravowhiskey4684]

Pick clean fruit, the pesticide contamination of berries is off the charts

[@kellyfennessey404]

I love cottage cheese mixed with blackberries and protein powder 😍

[@dabbking]

I love cottage cheese blueberry and pineapple! It’s been my sweet treat

[@JohanFitFoodie]

Cottage cheese is underrated, hated it growing up but now love it 😅🧀 Together with Greek yogurt if course 😋🥣🫐 Also gotta love kimchi 🔥🌶️🥬

[@geno5169]

I did keto for years! I have clogged arteries now! I’m trying to to clean ! I’m afraid to try keto again!

[@suzannecarrier287]

please let us know when Just Meats has a shipping break.💸

[@TheBigBBBBB]

Don’t really understand the egg comment… Two eggs at a time? Eat as many eggs as you want.

[@UHaulShorts]

Honorable mentions:: ▪︎ heart a palm ▪︎ *Icelandic* yogert ▪︎ hunay

[@RealJonzuk]

hunay the fried shallots? those have quiet a bit of calories atleast the storebought ones 590 calories per 100 gram

[@UHaulShorts]

@RealJonzuk Propolis is a *skam* it don't exist

[@spanishpeaches2930]

..speeeling, as well

[@UHaulShorts]

@@spanishpeaches2930 Moringa

[@AnthonyA-t8f]

Skyr for the win

[@AnthonyA-t8f]

In terms of yogurt, what are your thoughts on Skyre?

[@TorqueMonsterAWD]

Amazing product

[@realdragonking7779]

Skyr is better than Greek yogurt in my opinion

[@CS-06]

​@@realdragonking7779I second this opinion!

[@AnthonyA-t8f]

@realdragonking7779 I saw Thor bjornsson eating it and saw it was higher in protein and lower in fat and carbs than Greek yogurt so I switched over and am loving it

[@cyranobuckminster1970]

What about canned beets and/or canned pickled beets? Are you still getting the health effects after the canning process? Same question for frozen packaged foods (blueberries, kale, avocados, etc.)?

[@kathyclaire1852]

You need to try sliced beets with cottage cheese on top sprinkled with sea salt! Delicious 😋

[@JustBrowsing777]

I've seen tests on YT using glucose monitors and "resistant starch" from cold potatoes and rice and there was no real difference to effects on glucose vs heated?

[@JPWestmas]

Sounds really great!

[@featherlightwellness1361]

Is the cold potato thing valid for purple sweet potato as well? @thomas

[@gothops2632]

Thomas "Hear me out" DeLauer 😂

[@saram9296]

😂😂😂

[@Studiovette]

Frozen wild blueberries only

[@thomasbrooksjr380]

Chilled not frozen.. 😅

[@tonydemarco8211]

I add mine to cottage cheese or yogurt

[@davidcarter1313]

So I have been right for years? Potato salad is a health food! Yum!

[@tomdalton4016]

Guess what you can pre cook it yourself at a fraction of the cost

[@WideAwakeHuman]

Guess what, some people care more about saving time than money. I’ll 100% spend money to save time going to the grocery store, prepping, cooking, storing food and then watching dishes.

[@tracycolorado]

I say peanut butter too

[@mico-skywalker]

As for eggs; why no more than 2 at a time?

[@bribradt3450]

I have 8 eggs every morning

[@saram9296]

Love the great content Thomas.

[@tomdalton4016]

Great tip eat slow easy to eat foods are easy to over eat

[@creativetraininghacks]

13:45 I prefer organic beets powder. It's much denser in nutrients (but also caloricly, of course). I like to blend it into my Kefir to make it taste even better.

[@sounddiv]

I love Just Meats! It’s affordable, too. I ate 1/3-1/2 of a package and the froze the rest.

[@edj2745]

Thomas, make a home-cooked natto recipe.

[@Lovescomedy87]

Are they still considered "forever chemicals" when fasting is involved? Probably no studies on it yet

[@imjasonflaster]

Can you explain the coca cola shirt seen at 5.08 ?

[@jeremyjjbrown]

Kimchi is a lifesaver.

[@MostAlpha]

It’s the best.

[@WideAwakeHuman]

I’m hooked on Bubbee’s spicy sauerkraut at the moment

[@peggykey5570]

Love kimchi with avocado toast

[@geno5169]

This morning, I’m making potatoes with my eggs, Greek yogurt, blueberries, and turkey pies

[@Chris-tw8fu]

Grab and go encourages snacking

[@sharieddinger9715]

Thanks for sharing 👍🏻

[@RealJonzuk]

i put mustard on everything i eat lmfao even my fruits i love that stuff

[@FIGP1]

Mustard on fruits bruhhh you got some issues lol

[@RealJonzuk]

@@FIGP1 🤣🔪

[@fredsmit3481]

Great video. Where do you buy Natto? I saw some Natto on Amazon, but I can't find a store near me. The natto on Amazon is freeze dried, which may not be too bad since it does not seem to kill the bacteria.

[@dmoney7184]

You can get it at any Asian market.the real natto looks like snot 😆😆 I can’t eat it 😁

[@jjjames6894]

Always gettin the stink eye from the kimchi stink from family so true…I’ll convert them 🤞💪

[@jackiefigueroa7533]

🤣😭not Putting Mustard on yur cat🤣🤣🤣🤣

[@geno5169]

When I was on keto, I was making six eggs every day now I make three eggs with one cup of egg whites

[@RealJonzuk]

omg i forgot about watermelon i gotta get that since im allergic to tomatoes an cant get lycopene from that

[@joaquincortada1483]

Kimchi with eggs, Kimchi with burgers, kimchi with my meatloaf. Highly recommend. But my kids hate the smell

[@2009misscat]

Wow you named everything I eat weekly minus the nato. I must be doing well haha. One of my go to fast food is sushi grade fish

[@geno5169]

Is cottage cheese better than Greek yogurt?

[@bribradt3450]

Theyre both good. Its a personal preference

[@tomdalton4016]

Is it the noodle ? Or the fact your not eating a regular noodle

[@KeffLeTalker]

11:54 damn why not? I sometimes eat 4-6 at a time

[@bribradt3450]

I was surprised he said that too. I have 8 whole eggs every morning cause its easy and cheap.. 560 cals and 50 grams of protein. Keeps me full for several hours. And i never get tired of them

[@sulldog80]

what if i reheat the potato, couple minutes to take the chill off

[@kimgordon3695]

Spaghetti Squash 💜

[@mlbf4700]

My dentist said stop eating blueberries. Too much tooth staining. Kimchi is yucky and so is sauerkraut, but I can do the kefir and the konjac noodles are good too. Gotta keep a little lower on the portions and kcal cuz I'm petite and not young like you.

[@SongpyeonPR]

Good thing I live in South Korea, I can get all the fresh kimchi I want every day 👌🏽

[@michaelchomiczewski7937]

Kimchi is better than sauerkraut because it has probiotics and fiber. As in - sauerkraut doesn't have either? Somehow, cabbage fermented in Korea manages to retain both buy cabbage fermented in Germany loses biproducts of fermentation and (!) also fiber?

[@kasparhauser7341]

Natto is really noticeable in food, does anyone have tips for incorporating it?

[@gasoline1707]

I like it on its own or over white rice. Idk about trying to hide the taste, if you don't like it you don't like it

[@StayCarnivorekid]

Do you refrigerate your TRT?

[@ThomasDeLauerOfficial]

I keep it at your mom’s house

[@richardlafata9415]

😂

[@StayCarnivorekid]

@@ThomasDeLauerOfficial hahaha! That’s awesome. On a serious note, you’re the GOAT in the fitness space. Thank you for being consistent and always sharing your wealth of knowledge.

[@ThomasDeLauerOfficial]

Thanks for taking a joke lol

[@StayCarnivorekid]

@@ThomasDeLauerOfficial absolutely 💯 and to be fair my comment was totally a joke as well.

[@dukedavis736]

Should i be worried about the SOY in "Just Meats"?

[@Gabriel-of-YouTube]

14:52 What if I don't have a cat?!

[@Man_in_a_Gucci_Suit]

Thomas do a video on Semen Retention and the benefits of that

[@BenEverywhere]

I live in South Korea and I'm so happy to see so much on this list that I can actually buy in the grocery store. I usually watch videos like these and I'm disappointed because it's full of food that is expensive here. Now I have, like, 10 new foods to stock up on.

[@67Stu]

WHAT ABOUT RICOTTA CHEESE ❓

[@andreyvietnam9799]

Cold potato and hot beer are the things you cannot possibly enjoy

[@kathylasby8851]

I thought dairy is inflammatory

[@azdhan]

No offense bro, but as far as yogurts and body composition goes , your best bet is Dr Davis’ Lreuteri yogrurt for muscle promotion and preservation. For fat los, soecifically as it relates to visceral fat, your best bet is Lgaseri yogurt. These are not yogurts you buy from any store, but ferment or coferment at home from those specific bacterial cultures. And as far as taste goes, the Lreuteri yogurt tastes as good if not better than any store bought Greek Yogurt. 100% No Joke!

[@120Minutes77]

Thomas can flex some items for a code ..typical businessman

[@macktonight9511]

Yeah now that he can't make money on keto he's non keto. He's just a shill for thrive ,aren't and the other crap he pushes for a commission

[@sonalmalhotra07]

Interesting

[@pegatrisedmice]

lost me at ground beef