These 7 Walmart Groceries Will Melt Fat Fast

One of the most common things I hear is that eating this way, in a healthy way, is too expensive. That real food is a luxury. You would do it if you could afford the specialty store and the grass-fed everything and the $12 bottle of olive oil. I want to today take that objection off the table completely. Everything I'm about to show you is available at Walmart. Most of it is in the same 3 or 4 aisles, and I'm going to explain what each item does inside your body So you are not just buying a list, you are understanding a system. And let me be straight with you about the word fast, because I do not overpromise. Fast does not mean overnight, and nothing melts fat while you sleep specifically. But at PhD Weight Loss, most of our men drop around 3 pounds a week, and most of our women drop around 2 without a ton of exercise. So that is fast in the only way that matters. It is fast and it's I'm Dr. Ashley Lucas. I'm a PhD nutritionist and a registered dietitian. I am the owner and founder of Dr. Ashley Wellness and PhD Weight Loss, where we have helped over 13,000 people collectively drop more than 480,000 pounds. So let us go shopping. Now, before the list, one idea that will change— I hope will change— how you shop for the rest of your life. Your metabolism is not static. Is not broken. It might feel like it, but it's not. Your cart is built wrong. Most grocery carts in this country are assembled around convenience and shelf life, which means that they are assembled around refined carbs. A cart built in that way keeps insulin elevated most of the day, which keeps your body in storage mode no matter how disciplined you are at the table. So here is the filter that I want you to use. Every item that goes in your cart should do at least one of 3 jobs. One, protect your muscle because muscle is what holds your metabolic rate up and it is the thing you cannot afford to lose while you drop fat. Number 2, stabilize your blood sugar because stable glucose means low insulin and low insulin is the only condition under which your body will open a fat cell. It's true. 3, you're going to feed your gut because your gut is where your natural fullness signaling is produced. Everything on this list that I'm gonna talk about does at least one, and a lot of them do all 3. So bigger metabolic bang for your dollar. Now, if the part you are stuck on is not the shopping, but it is the knowing— how much, how often, what to do when the scale stalls, how to adjust as your body changes— that is what we do exactly at PhD Weight Loss. Your needs shift as you slim down, so a plan that stays the same all the way through is not serving you. Your plan needs to be dynamic, and that's what ours is, and it's built around your history, your metabolism. So if you feel like support would be helpful to you on your journey, go to myphdweightloss.com or click the link in the description below to speak with one of our nutritionists. Food number 1 that you're going to buy, and you can buy it at Walmart, are eggs. You could start with the 18-count. Eggs are one of the most perfect foods. It's like nature's multivitamin. 3 eggs will run you roughly 18 to 20 grams of protein with essentially no impact on your blood glucose, plus the fat and the micronutrients that come along with the yolk. It's perfect. Do not buy the carton of egg whites. They're more expensive and they don't give you all the nutrition. The yolk is where most of the nutrition lives, and the fat in it is part of why eggs keep you full for hours. This is your first meal of the day: scrambled eggs with some veggies, maybe an omelet. It could be hard-boiled, they could be poached eggs. You can keep hard-boiled eggs in the fridge for your afternoon snack. Pretty cheap, pretty Fast and the single best replacement for whatever cereal is currently in your pantry. Dump the cereal, you guys. No one needs cereal. It does not serve us. If you are listening to this and you eat cereal, this is a special message to you, a public service announcement. Throw your cereal away and trade it for eggs. Let me hold you accountable to it. Let me know what cereal you're used to consuming and that you're gonna throw it away and you're gonna trade it for eggs. Item number 2, rotisserie chicken. This is the one that I encourage you to grab when you are exhausted and you know you are 3 decisions away from a drive-through. A whole cooked chicken for under $10 solves lunch for 2 to 3 days, potentially. Pull the meat off the night you buy it, and now you can put it in your salad the next day, your bowl, your snack, stick it in a Ziploc bag, or even better, a silicone bag that you can reuse instead of the plastic Ziploc. option for you, and all of it's already handled. You can eat the skin. It is fat. It's not the enemy. Now, the reason why I'm so insistent about convenience protein is that most people do not fail this at the level of knowledge. You guys know this. Where most people fail is at the 6:15 on a Tuesday when they're really tired and there's nothing ready. You want to remove that moment from your week, and it is worth way more than any perfect meal plan. We need simplicity. Complexity is the enemy of execution. Food number 3, ground beef. It could be the 85/15, it could be the 90/10. I don't care what it is. It doesn't really matter. We want some of the fat in there because remember, fat slows digestion. It makes you feel full for longer and it does not raise insulin. When you buy the really extra lean, like turkey, for example, My husband hates ground turkey because it's so dry. The drier the meal, that leaves you hungry 90 minutes later, and then you're gonna eat again, which is the opposite of what we're after. So get the tasty ground beef if you like it. It's gonna give you about 90 grams of protein for a few dollars a pound, right? A pound of ground beef will give you about 90 grams of protein. You can take that ground beef, brown it, add whatever non-starchy veggies you have. You could add taco seasoning to it, serve it over cauliflower rice, which by the way you can also get at Walmart, and you can get it even in the frozen section. Dinner, that's it. Takes 15 minutes and it will keep you satisfied straight through to the morning. So no late-night eating. Now everything on this list is doing 2 jobs: it's stabilizing your blood sugar and rebuilding your gut. Those 2 systems are the biggest drivers of stubborn belly fat, and for a lot of people, especially those going through hormonal shifts or coming out of years of chronic dieting or high stress, Food alone is a slow way to rebuild these systems. So that is why I put together the Belly Fat Reset Bundle. It pairs 2 of my specific formulations. So GlucoCut Plus, which supports blood sugar stability, appetite regulation through your natural GLP-1 signaling, and it supports lean muscle retention. So it helps you hold on to the muscle while you're dropping fat. Plus, it pairs it with my other formulation, GLP-1 Gut Longevity Plus, This supplement is built around the next-generation probiotic Akkermansia, plus polyphenols from grapeseed extract, resveratrol, eriomin to repair the gut microbiome. Together, these 2 support the same systems this grocery list is supporting from the inside. If you want to try this bundle, you can find it at drashleywellness.com. You can go into the description here on YouTube and click the link. Use code ASHLEY10 for 10% off your first purchase or 20% off your first subscription order with Free shipping. The link, you guys, if you're interested, again, is in the description. All right, item number 4 is full-fat or I'm open to low-fat plain Greek yogurt. So this is plain. Vanilla is a flavor, so I'm not talking about vanilla here. And I want to make sure it has some fat in it, so full-fat or low-fat. You're not going to get the flavored cups. A flavored yogurt can carry 20 grams of sugar, which is 5 teaspoons. Which puts you right back in fat storage mode. The plain tub gives you around 20 grams of protein per serving. The fat is in there to keep you full, and then you've got the live cultures that feed your gut. Then you can add your own berries or some seeds or a little cinnamon or some kind of sweetener like stevia or monk fruit, whatever you like. This is going to be your 3 or 4 o'clock snack, and I want you eating it. The mid-afternoon snack is not a weakness. It's not gonna save you calories by skipping it. It is what stops you from arriving at dinner so ravenous that your body can't use what you give it and stores the excess instead. My favorite snack lately has been some plain low-fat Greek yogurt, and I'm sticking some strawberry whey protein powder in there, getting about 40 grams of protein, because sometimes it's hard for me personally to get enough protein in the day. So I'm always trying to find ways to maximize protein. So I hope that is a little helpful tip for you as well. Item number 5, frozen non-starchy veggies. You can get fresh, that's great too, but frozen has just as much antioxidants and vitamins and minerals as fresh. So if you find that your fresh veggies just go bad and you're wasting money, you can check out the frozen. Frozen broccoli, green beans, cauliflower, riced cauliflower, spinach. You can throw some spinach in your smoothie if your body tolerates it. This is the aisle where a tight grocery budget really wins. Frozen veggies, they're picked and they're frozen at the peak ripeness, which is why they're equivalent to the fresh, but they're usually a little bit cheaper. And you don't have to feel guilty if you don't go through them and they get a little bit moldy, you have to throw those fresh ones away. That's not gonna happen with the frozen options. Remember guys, that the vegetables you actually eat beat the vegetables you meant to eat. Why veggies are good for those who do tolerate them well. The fiber, It slows digestion, which extends your fullness signal. It feeds the bacteria in your gut. Riced cauliflower in particular is the swap that I ask nearly every client to make because it just lets you keep the meal that you really enjoy and remove the glucose load underneath it. Same thing with pasta. Using spiralized zucchini noodles, you just have to cook them correctly, a great sub. Item number 6, avocados and extra virgin olive oil. You need, I always say this, you need dietary fat to burn fat. I will say this as many times as it takes. Takes. Do not fear fat. Avocados, for example, they're gonna give you fat plus fiber in the same bite, which is a rare and useful combo. Half an avocado alongside your eggs will change how long that meal holds you. You'll end up eating less because you're not as hungry. The olive oil is your salad dressing. You're not going to cook with olive oil. You're gonna use it for cold use. So you could take olive oil, a splash of apple cider vinegar, salt and pepper, and that's it. The apple cider vinegar is going to be a little small bonus in there too because it's going to help with glucose control. And when you make this simple salad dressing, you're avoiding the bottled fat-free dressing which is full of sugar and industrial oils. Even if it says light on the front of the label, even if it says it's olive oil-based, you want to make sure that you turn the product around and look at the ingredient list because oftentimes they'll say it's an olive oil or a light dressing, and then they put olive oil as the last ingredient on the list. The same thing happens with olive oil mayonnaise oftentimes. Remember that the first 5 things you see in an ingredient list is primarily what you're consuming. So if you don't see olive oil as the number 1 ingredient, then that's not gonna be a good oil for you. Whenever you do a mayonnaise or a salad dressing, you wanna make sure there's no other oil in it except for olive oil or avocado oil. Item number 7 is refrigerated sauerkraut or kimchi. Now this is the item that probably will be missing from 95% of your grocery carts, and it is the one that I would really, really fight for. Now it has to come from the refrigerated section. The shelf-stable jar in the condiment aisle has been heat treated, which means that the live cultures, which are what goes to your gut, which is why you're eating this tangy fermented food, that they're all gone and you're buying like sour cabbage. Same thing like with the really processed yogurts like Yoplait. I wouldn't count it as giving you any good probiotics for your gut. Now the reason why that fermented foods, true fermented foods, are important is because your gut is where GLP-1, your own body's fullness hormone, is produced. Did you know that your body secretes GLP-1? And all of these Medications that are ragingly popular right now mimic the— what the body already does. Live fermented foods support the microbiome that produces GLP-1. Maybe 2 forkfuls, 2 tablespoons in your eggs in the morning or on the side, maybe next to your dinner. Some people put a little bit of fermented food like fermented beets you can get in most grocery stores in their smoothie. You don't have to build a meal around it. You're just going to add it to the meals that you are already going to eat. You don't even have to change anything. Just add a tablespoon or 2. Start that as your one habit you're going to implement. So there you guys have it, 7 items. And here I want to share with you a full day built from nothing else, just these foods. Morning, 3 eggs scrambled with some frozen spinach, some avocado, 2 tablespoons of sauerkraut on the side, coffee with heavy cream. Lunch, rotisserie chicken over greens with some frozen veggies that have been warmed up with olive oil and vinegar. Make sure you put salt on it. Seasoning makes it delicious. 3 in the afternoon, you're gonna have some full-fat, maybe low-fat plain Greek yogurt with berries, maybe some seeds on it. Dinner, you're gonna have some delicious ground beef that you brown with some frozen green beans. I'm really liking— oh my gosh, I'm blanking on the brand, but it's called The Blend. I bet if you just look up The Blend, you'll find the brand that I like. I really like that seasoning, so do my kids. So you can take some ground beef, brown it with the frozen green beans, maybe some mushrooms, Put it over riced cauliflower, some sauerkraut on the side, right? That's it. That's protein at every meal. You got some fiber in there, fat, and fermented foods like twice a day. That is a cart that protects your muscle, keeps insulin low, rebuilds your gut for a fraction of what you're spending now on convenience foods that leave you hungry, or you end up eating more calories than your body needs. You're just storing that wasted food on your body as excess fat mass. Now here's the takeaway that I want to leave you with. There's no counting, no weighing, no special app. What we are managing is not arithmetic. It is the hormonal instruction you are handing your body 4 times a day. And you know, the intention that you have around these foods and how you're feeding your body is just as important. So you're gonna think about these foods not from fear-based perspective, not that you're restricting yourself or you're being deprived or that it's punishing or that you're trying to fix something that's broken. Instead, you're going to feed yourself these foods from a perspective of compassion, from the choice to steward your body that you have been given, this amazing miracle, right? And when you do that, when you come at it from love and self-compassion— and I know that it might sound cheesy, but it is the best and most potent healing power— is when you come to your body from this place of love and self-compassion and And not fearing or fixing, everything, I promise you, will change. Peace comes first, then the weight follows. Now, if you want to know exactly what to take out while you are adding these 7 foods in, I made a video on foods I would pull from your kitchen first, and you can find it right here on the screen. Also, go ahead and subscribe if this was useful. I put out new videos every week to help you understand what is happening in your body. So I would love to end this with you telling me in the comments which of these 7 foods is already in your cart and which ones are new that you have never bought before and what you're going to check out and add. Now 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.