If you found this video helpful you'll love the Free Masterclass at https://www.tomic.com/ 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. ►Subscribe To Support The Channel https://www.youtube.com/subscription_center?add_user=shockingfit 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 fat. - This is a myth most people still believe. The truth is that we can't specifically target some area 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 entirely false, calories still matter and you it's certainly possible to consume enough calories that your body doesn't need to burn 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 - Negative energy balance 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 - Be consistent 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 and don't fall for detox scams. 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. MUST See Videos: Full Guide To Getting Ripped and Lean https://www.youtube.com/watch?v=WgFYA_v59NU How To Calculate Calories https://www.youtube.com/watch?v=z7x5zzMGFr8 What Are Your Macros https://www.youtube.com/watch?v=VIFRY_--YuU Making Your Own Meal Plan https://www.youtube.com/watch?v=BKewspY7uMk Now that we're done with those 2 big myths here's what I base the most of my diet on: Protein: Eggs, Cottage Cheese, Milk, Chicken, Turkey, Tuna, Sardine, Salmon, Beef, Veal and rarely pork. And Whey/Soy/Pea protein supplements if necessary. Carbohydrates: Oats, Rice, White Potato, Sweet Potato, Tortillas, Beans and different types of bread. Fats: Olive oil (for cooking and dressing if needed), all forms of nuts, avocado and whatever fat comes with protein. Fiber - Not a macronutrient but a critical part of every healthy diet. This is where most people fail, average American consumes only 15g of fiber per day. My favorite sources: Green peas, oats, whole grain bread and all kinds of vegetables (peppers, tomatoes, spinach, broccoli, carrots, green lettuce) It's important to realize that none of these foods have magical properties. They're just foods that I really enjoy and have no problem 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. Post questions you have in the comments below! Talk soon! - Mario Outro Music: Jim Yosef - Firefly [NCS Release] https://www.youtube.com/watch?v=x_OwcYTNbHs Follow Jim Yosef YouTube https://www.youtube.com/user/Jimboows
Mario Tomic: What foods to eat to get rid of belly fat? What does a healthy fat loss diet look like? I've been getting this exact question almost every single day ever since I started making videos and it's time for an in-depth answer. In this step-by-step video you'll learn the truth about what foods to eat to lose fat. And I'll show you exactly which foods I eat to get high quality protein, carbs and fats in my diet. Enjoy the vid, it's a big longer than usual because I wanted to go in-depth to show you everything. And don't forget to post your questions in the comments below! Talk soon! -Mario
liligman: Am i blind or is the oat omelette recipe not there?
Zanin Zurapovic: Big Mac.
Raven X: thanks a lot!
Bally Birdi: You could recommend good protein source from plant base.
Seven Perfect Angels: I wanna get you fat
spicey66: Common Sense.Thank you.
MetroBalloon: Anything more than 1500 calories makes me gain weight, regardless of the exercise I do. Such a restriction makes me almost always hungry. It's annoying. I just want a flat stomach and all the fat off my body. But i'm losing weight at present, so that's decent.
Brenda B: Macro is latin for plant. So, macro nutrient is nutrient derived from plants.
Brenda B: Everyone has physiology that is unique to them. I found that when I focus on lean, natural protein and 90% veggies, 10% fruit, my weight has dropped. In 2004, when I started, I was 500 lbs. Now? 5'3", 145 lbs. Lost the weight slowly, naturally. No surgery. No pills. I'm still working toward my goal of 120 lbs. I will get there.
Ranc Henash: eat only eggs, no rice or wheat product, no potato, no oil, no sugar. when you are hungry, eat only eggs till you have no belly fat.
momotaro: Great video, @Mario Tomic! Didn't think I was gonna land on a random page about nutrition first thing in the morning, but hey -- that's how the YouTube rabbit hole works sometimes :) Excellent info, no bull, and good, clear presentation. Nicely done -- you just got a new Like and a new Sub! (Very much appreciated the lengthy notes at the end too.)
Ruben Mechanic: Can I use a vegetable crusher... it squishes the guise uit of the vegies... but also lets through some fibres. I drink a glass full each day.
Elena Efimova: Hi Mario, thank you for you Chanel and shared videos ! here is a question , I found your carb cycling sample for men on ShockingFit.com
Would be nice if you can share CCC calculations and the Diet plan for women, please .
axisbabi: oh men you so wrong by eating egg and dairy oh dear go vegan to start with
C Miclat: Just cannot eat cottage cheese.... : (
Wilson Santiago: Hi Mario,
I watched your video and I appreciate the no nonsense approach to my being informed. I started strength training after turning 62. I am niw working on following a healthy diet. My goal is to lose 50 lbs. I hope I can be successful following your help. Will keep you informed of my progress. I am 5'8" and weighed in at 210lbs today.
Matthew .E: The young doctor king shultz from django
DevoComunicare: Sei italiano?
Aldo N: I have been eating like you say, also doing intermitten fasting and getting results. once in a while I go to a fast food restaurant. also I drink my wine and beer (in moderation) . ride road bike and some weights .thanks for the video.
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