These 5 Foods Burn Fat So FAST It Feels Illegal

You guys, no food burns fat specifically. Not one. There is no strawberry, no spice, no tea, no vinegar shot that reaches into a fat cell and torches it. Anyone telling you otherwise is selling you something. But here's what is true, and it's far more interesting, at least I think so. Fat release is not about burning. We say fat burn, but it's not about burning, it's about signaling. Your fat cells respond to hormones, and your hormones respond to food. So there are absolutely foods that change the signal so dramatically, so quickly, that the effect on your hunger, the effect on your cravings, and your body composition feels almost unfair. And that's what we're going to be talking about today. I'm Dr. Ashley Lucas. I'm a PhD nutritionist and a registered dietitian. I'm the owner and founder of PhD Weight Loss, where we have to date helped over 13,000 people collectively Dr. Ashley Lucas dropped more than 480,000 pounds nationwide. My goal with this channel is to give you the science-backed information you need to drop this weight naturally and keep it off for good. Now, before I give you the 5 foods, I want you to understand why the food you're eating right now might be working against you even when you are eating less of it. If you have spent years fighting cravings, I need you to know something. Cravings are not a weakness. Cravings are actually a signal, and they're a good signal. It's a good thing that our body has these sensations. When your blood glucose rises fast, insulin rises to clear it. Insulin does its job so well, sometimes too well, and glucose drops below where it started. In this situation, your brain reads that drop as an emergency and sends you looking for the fastest fuel. You can see that this isn't a lack of discipline. This is your body executing the survival program flawlessly. So the goal is not to fight the craving harder. It's also not to abolish the signals of having cravings. The goal is to actually stop sending the signal that creates it naturally. Your body's not asking to be fought. It is asking to be listened to. So I want you to think of it more like, um, a food decision and not a willpower decision. The other piece I wanna talk about is GLP-1. You have heard about it because of the medications that are all over the place, but it is a hormone that your gut makes on its own. It tells your brain that you've been fed. It may allows your brain to be like, okay, you've been fed, and we then secrete the satiety hormones. It also helps to slow digestion. It steadies blood sugar, and these medications mimic this hormone that the L cells in our gut already secrete. Food also triggers GLP-1, that exact same hormone. And when you trigger it with food, your body keeps doing the work itself, which is the whole point. Medication can have its place, and for the right person, it can be a legitimate tool. I hope that they're doing it in the correct way and are supporting their body in a way that they can hopefully get off of the drug and not need to take it forever. But with a GLP-1 in just a, a constant high dose with no nutrition support, and no oversight behind it is where we see the nutrient gaps and the massive muscle loss, and then the regain once the drug is stopped. Now, every food on this list either keeps insulin quiet or triggers your own GLP-1, or both. Okay, so one more time, each food on the list either keeps insulin quiet, triggers your own GLP-1, or does both simultaneously. All right, so here they are. Food 1: Whole eggs. I'm talking whole eggs, yolk and all. If I had to hand one food to someone who had never changed a thing, it would be eggs. 2 or 3 scrambled eggs is protein. It's lovely protein, and it has fat with it arriving together. It's like nature's perfect multivitamin. It also doesn't provide a glucose load. Insulin stays quiet, your fullness signals fire, digestion slows down and stays slow, which is exactly the condition that your gut needs to keep releasing GLP-1 over the following hours. I would say most people, 2 to 3 eggs, and add some protein in there with it. Like for breakfast today, I had a few eggs, I had some sausage and some cottage cheese. Now most people think when it comes to weight loss, we just need to reduce calories. So let's say if you had 3 eggs as an example versus a banana, the banana would be less calories than the 3 eggs. And so they would go for the banana instead. Let's think about this. 300 calories of chicken or eggs— let's use eggs as an example— even versus the same amount of calories in a banana, 300 calories from a banana. Let's say if we even made the calories equal, the banana is going to raise your glucose, insulin comes up, and you're going to be hungry within the hour. Compare it to the eggs. The eggs do not move your glucose meaningfully, so your hormones stay stable and so does your hunger. Same amount of calories, completely different physiology. And guys, please stop throwing away the egg yolk. That is where most of the nutrition lives. The choline, which is helpful for your brain and your eyes, vitamin D. The fat in it is the reason that the meal holds you. You can scramble them with spinach and bell peppers for fiber. You can put avocado on the side. You can do what I did with sausage and cottage cheese. But this is a breakfast that decides how your entire day goes. Food number 2 would be fatty fish, especially salmon. You can do any fatty fish. I also like sardines. Actually, I have a guide for you on how to make sardines delicious. I'll make sure to drop it in the, uh, description for you. Now, salmon is protein, it's omega-3 fats in the same bite, which is a rare combo. The protein is the strongest food-based trigger for GLP-1 release that we have. You know this now. And the omega-3 fats support insulin sensitivity, healthy cells, which means that your body needs less insulin to do the same job. Less circulating insulin means more time each day spent in this fat release— we can call it fat burn, fat release— rather than fat storage. Grilled salmon over mixed greens with olive oil, maybe a splash of apple cider vinegar, is one of the most metabolically intelligent lunches you can eat, and it takes 12 minutes to make. Now, I want to be real with you for a second. Knowing the foods is the easy part. The hardest part is knowing how much, how often, in what combinations for your specific body. Because a body with 20 pounds to release and a body with 60 pounds and a history of prediabetes and PCOS, you guys, all these people with their different needs require different plans. So if you are tired of assembling this all by yourself, If you want someone to build it around your unique metabolism and body, your history, the specific amount of weight that you want to drop or need to drop around your life, that's what we do at PhD Weight Loss. Just go to myphdweightloss.com. You can click the link in the description and one of our nutritionists will walk you through how to work with us, how we will create a customized plan, what that looks like for you. We do not use medications, we don't use hormones, we don't do chronic exercise or calorie restriction. We really fix the metabolism underneath. And then I believe from my clinical experience that 80% of any change comes from the mind. So we do need to look at that habit, behavior, mental, emotional, the patterns in our life. It's actually very fun. All right, food number 3 is avocado. Avocado is fiber and healthy monounsaturated fats all in one package. Again, look at what nature is providing us. And it's the reason why a lot of my clients stop thinking about food between meals is because we can add some slices of avocado to the healthy protein and it's delicious. Fat in general is going to slow gastric emptying. That means that the food you consume stays in your stomach longer, which blunts how fast glucose enters your bloodstream. It also triggers more GLP-1. We know that a slower rise of blood glucose in your bloodstream means a smaller insulin response, which means no crash on the back end and no 3 PM hunt for something sweet. The fiber adds to that. It feeds your gut bacteria. It's just a really good way to signal to the body that you have been fed and you've been given the nutrients that you need. Now, I need to say this to anyone who came up in the low-fat era. Because I lived in it too. I was a fan of spray butter. What the heck is spray butter, you guys? In my ballet dancing years, I was eating about 5 grams of fat a day. And I remember the days I would hit 5 grams, I'd be like, okay, great job, Ashley, that's a win. That's not a win. That was such a massive disservice to my poor body, to my metabolism, my adrenals. You guys, you actually do need to eat dietary fat to burn body fat. If you wanna do it in a healthy way. Maybe half an avocado throughout the day. That's just add some into your breakfast, add some into your lunch. Food number 4, fermented veggies. Sauerkraut, kimchi, fermented pickles, fermented salsa. I've been making a miso salad dressing using fermented miso, kefir. I found fermented chickpeas the other day. A lot of people miss the importance around the gut. You know, GLP-1 is not made your brain. It's actually secreted in your gut in these special cells called the L-cells, which live in your lower intestine, in your colon. This means your gut microbiome is not a side conversation about bloating. It's the actual infrastructure of your fullness signaling. If your gut is not healthy, that signal is weak no matter how perfectly you eat. Fermented foods are the best way to support your microbiome directly. Like a spoonful of sauerkraut with your eggs, kimchi with your lunch. You could do fermented salsa over your dinner bowl. Don't think of it as a garnish, like, and it doesn't have to be a lot. 1 to 2 tablespoons would be great. Even if you could just get 1 to 2 tablespoons a day, I want you to think of it as one of the key protocols in supporting your full signals and allowing for that constant hunger and constant cravings to start to dissipate. Okay, food 5: Zen basil or chia seeds. This is one that a lot of people don't expect to have on a fat loss list. Zen basil seeds I like because they're low lectin. So if you have a sensitive stomach, if you struggle with autoimmune conditions, I would go for Zen basil seeds over chia seeds. What they do is they form a gel when they hit a liquid, and that gel, you can imagine it going through your gut, physically slows digestion and can create this real sustains stretch and fullness in the gut. And that stretch is actually one of the most direct triggers we have for your own natural GLP-1 release. So for me, again, Zen basil seeds, because they carry fewer lectins and they still deliver a really good amount of fiber. You can stir a spoonful into a full-fat or low-fat plain Greek yogurt with a few berries. And that's a great mid-afternoon snack that can carry you through dinner and, and, have you go into dinner being calm and feeling like you're in control rather than ravenous. I'll also make a smoothie and add a little bit of the Zen Basil seeds in there. And remember that when you enter into dinner being calm, it's worth more to your results than almost anything you will do anywhere else, right? Going into dinner being calm and in control is really important when it comes to successful fat loss. Now, food is always first, always. But if your blood sugar has been on a roller coaster for years and you want— you feel like some additional support while your body relearns how to signal properly, this is where I would look. I would check out GlucoCut Plus. It will help you. It's a daily formula, and it will help you to support appetite regulation and fullness by targeting GLP-1. It will also help you stabilize blood sugar and energy throughout the day. And most importantly, it's going to help you hold on to lean muscle that you have worked so hard for without any kind of stimulants. If you think this would be supportive to you, go check out DrAshleyLucas.com. You can click the link in the description and use code ASHLEY10. You'll get 10% off your first purchase or 20% off your first subscription order with free shipping. Let me put this together for you, because if you are like me, Another list is useless if you do not know what the day looks like. I'm a very visual person, so I'm going to lay it out in a, a beautiful, lovely way. I hope that's helpful. Breakfast: 2 to 3 eggs, maybe some chicken breast in there, scrambled with spinach. Depending on your body size, some slices of avocado and a spoonful of sauerkraut on the side. There's also like fermented applesauce. You could do that if that seems better. I would do coffee with heavy cream. That's my favorite food. And if you want it sweet, I would add allulose or monk fruit. Lunch: salmon, maybe some sardines over mixed greens, olive oil and apple cider vinegar salad dressing, maybe some pumpkin seeds on it if you like something crunchy, fermented pickles on the side. Mid-afternoon snack: full-fat or low-fat plain Greek yogurt with some Zen Basil seeds, maybe an additional scoop of a favorite whey protein powder to get that protein up there, and some berries. Dinner, protein forward, non-starchy veggies, maybe some fermented salsa on top. It could be— oh, we have this really great egg roll in a bowl recipe, it's delicious. Yeah, some kind of bowl meal, ground beef, bison, chicken, turkey, whatever you want, fermented salsa on top, and maybe the whole thing over some cauliflower rice. Now what's important is that you notice the pattern so that you can put this together yourself. Every single meal pairs protein first. It's listed first with fiber and real fat, and every meal has something in it for your gut. That's the whole design, right? So it's not thinking about, oh, what can I not eat? It's about how do I create the right signals for my body. Now, one bonus rule: eat the protein first. When protein leads the meal, it's going to stabilize your glucose response to everything that comes after it. So if you're out to dinner and the bread basket comes I first of all just ask the bread basket not to come because I know it doesn't serve me. But if you're saying, no, I'm not going to let that go, then bring the bread basket later. Eat your protein first. Now, if you want to see the full version of this, an entire day of eating built specifically to boost your own GLP-1 production naturally, I have a video that walks you through it meal by meal. It's right here and it's linked in the description. Also, you guys, make sure you subscribe while you're here so you do not miss what comes next. Let me know if you have any thoughts or comments or questions in the comments below. And remember, you've got to step up to make the change. Lead with your heart, train your mind, and listen to what your body already knows. I'll see you next time.