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Language: en
today I'm going to talk about five
snacks that I love that can help burn
harmful body fat and by the way these
foods are highly nutritious as well the
first food are walnuts now walnuts turn
on a process called
thermogenesis which means what it sounds
like thermal like heating up and uh
thermogenesis is like turning on a space
heater inside your body that can burn
down harmful body fat now this is
actually done by Brown fat that's inside
your body and a study from the
University of wangong in Australia
looked at 175 subjects for a year and
what they did is they studied walut now
most of these people in the study were
women in their early 40s who were
overweight obese and the researchers
divided them into three groups one group
got dietary guidance to eat General
plant-based food so basic healthy advice
and the other two groups got
personalized dietary counseling based on
their body size their individual needs
rather than just sort of like the
handwavy general advice and of these two
groups one of them in addition got one4
cup not very much of walnuts to eat
every single day so that was about the
equivalent of 30 gram of walnuts or
about um seven whole walnuts or 14 Hales
and everyone in the study had their body
weight measured at the very beginning of
the study
at 3 months time and then at the end of
the study which is that one year and
here's what they found when it comes to
Wess the results showed that everyone
lost weight when they got some dietary
counseling which makes sense when you've
got somebody on your case to remind you
of what you need to do to be healthier
right um and and so everyone would slim
down but what was amazing is that the
wut eaters even at 3 months began losing
weight faster than anyone else they lost
5.4 pound pounds at 3 months which is
23% more weight loss than the other
group that got personalized dietary
advice all right and that was 54% more
than the group that just got General
nutrition advice so adding even a/4 cup
of walnuts that's seven whole walnuts a
day can help you lose weight now walnuts
are a a great source of protein and they
also contain healthy polyunsaturated
fats uh and they also have dietary fiber
now what does dietary fiber do dietary
fiber foam wellnuts feeds your gut
microbiome and that dietary fiber uh and
a well-fed microbiome actually lowers
inflammation and it helps to actually up
your metabolism as well it uh Smooths
out your metabolism makes it more
efficient now healthy well bacteria also
release metabolites from the fiber
called short chain fatty acids or scaffa
what we call them there's three scaas
they're known as acetate proprionate and
butyrate and these are healthy products
that are released into bloodstream after
you eat wuts for example and again they
lower inflammation which is key to
reducing the risk of many chronic
diseases everything from cancer
cardiovascular disease
dementia and these short chain fatty
acids even improve our Mood by sending
messages to our brain which then trigger
the release of
neurotransmitters oxytocin serotonin
dopamine so eating walnuts is not only a
great snack not only a great source of
protein but also good for overall mood
overall health and to lose excess body
weight now how do I use walnuts I like
to toast some walnuts you know just in a
pan if you get a stainless steel pan
over the heat okay you can Crush some up
and just move the pan a little bit and
you'll actually get them to nice and
toasty sprinkle them onto yogurt um and
if you want to add a little sweetness
add a little bit of organic honey or
another way to use walnuts is to add
them to a salad like a roasted beet
salad with a little bit of arugula a
little extra virgin olive oil and a
touch of maple syrup for sweetness so
these are ways that I actually use
walnuts or I'll just snack on them plain
which I love the next up fat fighting
snack is dark chocolate now most people
know that I like dark chocolate I've
done the research on it but here's the
thing chocolate itself is a confection
it's a candy it's made in a factory or
by Artisans and small batches and
usually has added sugar and other
flavors um but dark chocolate is based
on cacao all chocolate's based on cacao
but dark chocolate has more of the cacao
and Cacao is a plant-based substance
that has lots of polyphenols so the
greater the percentage of cacao the more
the plant-based polyphenols and the best
dark chocolates for you have 70% or
higher uh percentage of cacao 80% even
better and clinical studies have shed
that eating dark chocolate is actually
very heart healthy so what does cacao
have in it that's good for you well
cacao has bioactives like
proanthocyanidin or theobromine or
lopine and cacao also has dietary fiber
so here's how dark chocolate fights body
fat now the bioactives present in cacao
prevent the buildup of fatty tissue this
has been studied in the lab and cacao
also triggers thermogenesis that process
where your brown fat fires up like a
space heater and this brown fat or good
fat becomes uh the uh the machine to
burn down harmful fat or white fat in
fact a study called the health lifestyle
in Europe by nutrition in adolescence
crosssectional study looked at more than
1,400 teenagers aged 12 to 18 across
nine different European countries and
they recorded how much chocolate they
ate and compared to body composition
right so these are teenagers that are
growing and the results show that that
those teens who consumed the highest
amount of chocolate had significantly
lower amounts of total body fat and
central abdominal fat and they also had
smaller waist lines this is waist
circumference a smaller waste means less
harmful internal visceral fat this is
the internal fat that's packed inside
the tube of your body the more there is
the more inflammatory it is and this is
the kind that you want to burn away so
the key to eating fat fighting healthy
chocolate is to get it dark 80% or
higher is the best make sure it doesn't
have too much added sugar and and make
sure it doesn't have any artificial
preservatives or other type of synthetic
ingredients or emulsifiers uh that you
don't actually want to add in your body
and that's actually how you can enjoy
fat fighting chocolate third up the next
fat fighting snack I enjoyed are dried
fruits now you can find all kinds of
dried fruits in the middle aises of the
grocery store and one of my favorite
kinds are dried apples that could be
apple rings that could be apple pieces
now here's a caveat whenever you get
anything in the middle aisle including
dried fruit I recommend that you read
the ingredient label okay you want to
make sure that that product including
dried fruit like dried apples doesn't
have a lot of harmful chemical additives
that you don't want in your body but you
can get dried Organic Apple pieces all
right and they're great because they're
very lightweight easy to carry around
and they often contain the peel as well
now now organic means that you're not
sprayed with pesticides and so the peel
is that in organic apples are safe to
eat what's In the Flesh of apples dried
or fresh but the flesh of the Apple
contains a bioactive called chlorogenic
acid all right and the skin contains
something called called ursolic acid now
I study food as medicine so I know the
names of these chemicals you don't need
to memorize them but just know that
scientists have actually figured some of
these things out now both chlorogenic
acid in the flesh and orsolic acid
in the skin turn on you guessed it
thermogenesis that's that process that
helps good fat burn away bad fat in the
body in fact a study by Florida State
University looked at 160 postmenopausal
women and showed that eating just 3/4 of
a cup of dried apples per day led to a
3.3 lb weight loss over the course of a
year and by the way these women also had
lower total cholesterol in their blood
lipid pain so actually eating dried
apples also improved lipids uh the other
thing that the study showed is that the
dried Apple eaters also had lower blood
levels of an inflammatory marker called
CRP or C reactive protein and by the end
of the study the dried apple eater CRP
had fallen by 32% compared to when they
started the study before they started
eating dried apples now here's an
important tip when it comes to eating
snacks like dried apples number one
don't eat too much of them because
although they contain bioactives like
chlorogenic acid neuros solic acid all
good for you dried fruit as well as
fresh contain fruit sugars now drying
concentrates the fruit so if you eat too
many and it's very easy to eat a lot of
dried fruit you'll be consuming a lot of
the sugar at the same time so just like
any other fruit uh just like any other
food just like any other snack practice
moderation that's the best way to get
the good stuff without eating too much
of the things that can overwhelm your
metabolism another favorite stack I want
to talk about are strawberries now I
love strawberries especially during the
summer when they are in season and if
you want to get the best strawberries go
for uh go to a farmers's market and uh
find out which ones are grown locally uh
and they're the ones that are actually
going to taste the sweetest and be the
freshest I go for organic strawberries
because organic strawberries will
actually contain the highest amount of
the bioactive called elic acid inside
their flesh now elic acid triggers
thermogenesis to burn down harmful body
fat the other reason I go for organic is
because strawberry skin can absorb
pesticides eventually grown strawberries
are sprayed with pesticides and you
can't peel off strawberry skin right and
it's very it's very super thin so it'll
absorb those chemicals so that's why
organic strawberries are are always
better all right um now what's the
clinical evidence that strawberries can
actually burn fat well study by the the
Harvard School of Public Health and the
tough Freeman School of nutrition looked
at get this
133,000 people who were eating
plant-based Foods including strawberries
and they studied them over four years
and what the researchers found was that
eating the equivalent of just one cup of
strawberries per day was associated with
1.5 lb weight loss all right now you
might think 1.5 lb it's not very much
but remember this is just with the
equivalent of one cup of strawberries
right now other Studies have also shown
that eating strawberries increases
insulin sensitivity so it increases your
body's efficiency and using blood
glucose improves metabolism and
strawberries also lower total
cholesterol now I love snacking on
strawberries on their own but here's a
couple of other um suggestions or little
tips on how you can use them you can
slice them up and add them to a green
salad or if you want to punch up uh
their fat fighting Power you can mix
them with a little bit of balam vinegar
okay uh the remember in vinegar is
acetic acid and acetic acid prevents the
expansion of fat cells so you got the
fat fighting Power of strawberries and
their flavor along with the fat fighting
Power and flavor of Bal Sandy vinegar a
great pairing put into a salad or you
can serve it as a dessert all right hey
just something real quick if you're
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back to the video my last fat fighting
food for this video is blue BL berries
now I love ripe seasonal blueberries
again a summer fruit the blue color in
blueberries comes from bioactives called
anthocyanins and these anthocyanins
improve your metabolism they help
increase insulin sensitivity so they
make your metabolism more efficient and
they help your body make more of the
healthy Brown fat that helpful fat that
beneficial fat that burns down harmful
white fat remember Brown fat can be
turned on by thermogenesis to burn down
harmful white fat yeral fat and
researchers from Turkey have studied 54
adults who are overweight and they all
these adults were in a weight loss
program so they could actually get
healthier they also um started to limit
their uh calories uh and put them give
them a little bit of exercise and after
6 weeks what the researchers wanted to
do is to see if you could actually bump
up the effect the power of of all this
other uh weight loss program with
blueberri so half of the group was given
one4 cup of frozen organic blueberries
now pay attention to this Frozen Okay
Frozen's good organic more bioactives
less pesticides and they were given just
a/4 cup that's very little to eat every
day for 6 weeks all right the other half
of the group that didn't get the
blueberries uh actually got a placebo
all right and here's what they found
blueberry eaters on average lost eight
pounds all right which was 21% more than
the placebo eaters and uh and they also
L 5% more of their body fat so eating
blueberries amplifies whatever weight
loss program you might be on exercise
caloric restriction uh counseling all
that kind of stuff blueberries will
actually help them work better now
another study looked at 2700 people and
showed that eating foods containing
anthocyanins like blueberries led to
people having less visceral fat which is
the harmful fat we want to
avoid so how do I eat blueberries well
you know I'll tell you I pick them up
and eat them plain one by one but if you
want to make them a little fancier let's
say you want to serve them up at a uh at
a at a dinner party or have a nice lunch
try zesting a Le some lemon on it again
organic lemon you're not going to be
able to get the pesticides off of a
conventional lemon skin so buy organic
lemons and zest it with a zester zest
lemon uh uh skin right on top of a bowl
of blueberries the two flavors work
together great blueberries okay with the
tartness of lemon and you can serve this
again uh in a bowl is a beautiful
dessert put a little mint leaf on top if
you want to get all Martha Stewart and
add a little bit of decoration to it all
right that's it my snacks for fighting
fat that are also delicious and
nutritious hope this video inspired you
to try them and thanks for watching 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
see you there