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

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

I would add canned salmon. You don't keep it in the fridge, but having it on hand you have a really quick and easy way to add both protein and omega 3 to your diet. You don't have to cook it because it is already cooked and ready to eat.

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.

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

Thanks Thomas . Great video!

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!

Thank you Thomas for another great vid

Thank you for your good content Tom. 💪👍👍

Thank you for all the great information

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

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!

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).

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

Sounds really great!

One of your best vids

Love the great content Thomas.

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

Thanks for sharing 👍🏻

More vids like this please!

#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

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.

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

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. ❤🎉😊

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

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!

Yes I agree

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?

Can’t believe you still recommend fat free dairy!

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!

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

Love all these foods especially blueberries

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.

Temp and time in the oven for the Naan bread?

How about sardines ?

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.

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

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

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

Interesting

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

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

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

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

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

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.)?

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

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

I love cottage cheese mixed with blackberries and protein powder 😍

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.

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?

Thomas "Hear me out" DeLauer 😂

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

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

Can you explain the coca cola shirt seen at 5.08 ?

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

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

Thomas, make a home-cooked natto recipe.

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

Grab and go encourages snacking

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

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

I say peanut butter too

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

Spaghetti Squash 💜

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

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

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

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

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

Frozen wild blueberries only

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

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

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

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

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

Is cottage cheese better than Greek yogurt?

Kimchi is a lifesaver.

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

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

Do you refrigerate your TRT?

🤣😭not Putting Mustard on yur cat🤣🤣🤣🤣

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

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

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?

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

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.

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

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

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

Ayyyy

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.

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

My cat didnt quite like the mustard

WHAT ABOUT RICOTTA CHEESE ❓

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

I thought dairy is inflammatory

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

**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.

If you have time to cook potatoes and put them in the fridge you then have time to cook beef or chicken to put in the fridge. Also 4-6 eggs a day are better than 2. Not sure why you downplayed that one too much. 70cal each ?

“Inexpensive shirtaki noodles” most places I find it its like 4-5 dollars a bag.