9 Fat Loss Carbohydrates I Started Eating (but never used to eat) 

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Blueberries 🫐 Watermelon 🍉 Purple sweet potatoes 🍠 Red potatoes 🥔 Milk 🥛 Honey 🍯 Lentils & chickpeas 🫛 Butternut squash 😅 Beets 👀

1. Blueberries (for the polyphenols) 2. Watermelon (low glycemic load, fast absorption & good for hydration) 3. Purple sweet potatoes (higher in antioxidants & gut health) 4. Red potatoes (post workout high glycemic food for replenishing glycogen, also cooled provides resistant starch for gut micro-biome) 5. Raw Milk (I don’t understand this one…milk is awful IMO 😂) 6. 1-2 Tablespoons of Honey (during a workout) 7. Lentils & Chickpeas (first thing added back because of a chickpea pasta and hummus because of soluble and insoluble fiber + antioxidants from some varieties) 8. Butternut squash (versatile, lower glycemic load & allot of fiber and water content) 9. Beets (antioxidants, vasodilation effect)

This man doesn’t stop! I can tell your life’s go go go and prolly highly stressful. We appreciate it and never think it goes un noticed, grinding, props Thomas! 💪🏻

blueberries: wild blueberries watermelon purple sweet potatoes: Okanawan, Hawaian, Stokes brand purple, red garnet red potatoes, cook, cool, cold: resistent starch raw milk honey: 1-2 T for trehalose lentils, chickpea: pasta or hummus, red lentils butternut squash beets

Agreed. Strict keto is like a train you get on and off once you’ve arrived at your destination. As soon as you start having some insomnia, that’s how you know it’s about time to switch it up.

Amazing, almost exactly the carbs I added back in after three years on keto. Why, because I felt better when I ate them.

Thomas, once again extremely grateful for all the research you share on your channel. ☺

Thank you Thomas for this video on good carbohydrates. I always appreciate your research on your topics that give a good grounding for your choices

I make bread with Einkorn whole wheat flower, it is an ancient grain that has never been messed with like modern grains. I also make sourdough with it. It has a low and different type of Gluten and is easier digested. I haven't noticed any sort of weight gain from it so far like I get from regular bread. I don't eat a ton of it either. Sure makes life better eating some bread I will have to say.

THANK YOU!! I have been doing research left and right on this topic man you’re the best

Red lentil pasta has been a game changer for me. I don’t feel guilty about eating it. My mom is gluten free so it works for the whole family.

This is so interesting and I really appreciate your ability to change and adapt to science! Thank you love that you share your vast knowledge with us

Thanks for all of the great insight!

I would definitely like to see you do a deep dive into honey and overall bee products like pollen, propolis, bee bread, royal jelly etc… I’m personally a fan of eating heaps of bee pollen during non fasting time.

your commitment to consistently delivering trustworthy information is miraculous and inspiring. thank you for everything and for keeping new stuff coming. 🤙

I ate a lot of blueberries & watermelon during my arms & chest workout last night after dinner (rare bc I’m usually very low carb) and hit new personal weight records & stomach felt smoother than normal since then, interesting timing this video! Agreed!

I eat blueberries raspberries strawberries and blackberries 1/4 - 1/2 cup usually with cottage cheese or plain greek yogurt or boiled egg in morning, I also eat watermelon and Cantaloupe sometimes.

Learning so much from your videos! Thank you !!!!

Love this . Thank you Thomas

This make sense, specially the honey. Keto diet may be good for weight loss but I don’t think you can maintain it long term. What works for me is eating balanced and healthy food and exercising.

Ive been following this channel for a few months and am successfully reaching my weight goal & gaining muscle. I have had to modify my diet quite a bit. I think the hardest thing for me wasn't cutting out sugar and snacka like it seems the biggest struggle for most, but rather carbs. I absolutely love rice, pasta, noodles, etc!

So much respect for you Thomas :) I used to watch you years ago. Got curious again when I heard you on Simon Hill's podcast. I love how open minded and anti-dogmatic you are. appreciate the content

Love this we have switched to Primarily eating these as carb sources so reinforces we made good switches. I second the deep dive on honey!

❤ Thank u. Excellent carb suggestions 🎉

really appreciate this info

Thank you for the added valuable information. One other carb that I consume regularly is Artichokes. Any insight?

I sometimes put watermelon in a bowl or a smoothie with pineapples and blueberries for Thomas. I eat blueberries every single day in Cottage Sheetz. Sometimes I do low-carb some days no carb, sometimes maybe too much carb.

brilliant informative video.

Wow Thomas! I really appreciate this carb info! Now, if I could have a “healthy” cornbread recipe (I’m a southern boy).😂

Great Video!!

hi! I really appreciate how you talk about the fact that nut flours although grain free are high in fat and calories and may not be the best option for weight loss. Could you do a video talking about gluten free options for flours that are not flours, what are the best for blood glucose and weight loss and how often your ok with incorporating these products?

Exactly! After adding some carbs (basically berries, grapefruit and beets) I feel a way more energetic, sleep much better, heart pulsations gone and headaches much less. Even maybe less cravings, being much calmer. I am now going to add some starch carbs like oatmeal and buckwheat as I want to build muscles. Just practice intermittent fasting and some long term fasting, strict keto is not required for this, low carb maybe. Please make more videos about dry fasting, how to implement intermittent dry fasting, or long term, how to break it, how to do work outs after that, if it is good to eat fruit and maybe some tips to help with dry fasting.

Really cool - and you look healthier than when you ate zero carbs. 🤓

great list thanks.... I have most of those regularly too.. how about Grass fed plain greek yogurt, with a little honey or maple syrup and vanilla ?

Love this content

Love your channel

Thomas, great video, and it was very informative.

Latest studies show that resistance starch shows little different in effect on blood sugar as compared to regular starches.

Thomas, do you have any information about what happens when you ferment some of these foods that you mention? I have done this with the raw purple potatoes and the red beets. Whole Foods sells a fermented beet product which I like. The potatoes weren't so tasty for me. I also make kefir out of raw goat's milk which is superb. But in any case, have you yourself tried making fermented veggies? Anyway, if you ever start DIY with fermented foods. I would be interested in knowing your insights.

Yes!! Finally someone that carbs in low dose if they way to go. Had dome this a few months ago and what a huge difference...keto works but just too to tight. All in moderation. Thnx!

I follow this list the past 3 weeks because I started a swimming program daily, one hour. My blood glucose rised from the 80s to over 100 fasting test. The past weeks my blood glucose reading don't get below 100. I get raw pasture raised milk at sprouts market and drink daily post swimming. I can see a huge improvement on muscles building but my blood glucose levels are obviously higher.

It's fascinating to see how genetics influence all of this. I do phenomenal on carbs, even for fat loss. In my case I get more bang for the buck by limiting fat intake since it's so energy dense. But that's also because I have high-normal cholesterol levels so fat intake doesn't really "do" anything for me. If I had low cholesterol I would prioritize fat intake more.

Hey Thomas! Speaking of cancer and interviews which you don't mind doing. Could you please do one with Thomas Seyfried? His knowledge on cancer as a metabolic disease is massive and he is always willing to come out on the tube and chat. Thanks and let me know if it's up your alley

Agreed. That is a good list. I'd pass on the raw milk, however other than that, 💯 i love lentils!

🎉❤ Thank you 🙏 Thomas.

You are physically looking better. We all have to find our baseline with these great options.

For me as well I found adding carrots and onions back in helped a lot.

I started adding a little bit of honey in my coffee before a workout and it gives me energy almost like having a pre-workout.

Question on the lentils. In past videos you recommend avoiding lectins for a healthier gut and lentils have them. Is it a certain type of lentil or just in small quantities? Thanks!

I love your harmony, Thomas.

Thomas, I asked in another similar video you have on here. How do you refill glycogen in a small window for sprinting. I have read you need approximately 180 grams on a completely emptied reserve for sprinting. I have been doing and have done low carb in the past and it hurt peak performance on the bicycle while sprinting. I typically want to remain keto but carb cycle only for sprinting. Can you PLEASE do a video about this subject? I don't want to use dirty supplements or bad sources to do the carb loading . I only do max sprints and 40second intervals. Up to 800-1200 watt surges. On keto I can typically see a consistent bike length loss on my sprints against competitors. I had also seen about 40 lbs loss in max squat exercises in the past while glycogen depleted .

There is a brand called "Raw Milk" that sells Raw Kefir at Sprouts in the Illegal states. They are able to do so by labelling it as Pet Food.

Question about your thoughts on honeyafter reading this? "Unfortunately, not only is trehalose initially poorly absorbed from the intestines but within the intestinal wall there is an enzyme (trehalase) which can rapidly degrade trehalose into glucose. For the trehalose that bypasses this enzyme and gets absorbed, the threhalase present in the liver and the blood appears to finalize the digestion leaving little to no trehalose able to reach a cell and exert its therapeutic effects."

What’s your take on probiotics? Do you take them? What form and how often?

I appreciate you including studies but I'd appreciate it even more if you sited them in the description. It's not much extra work but super helpful.

Thank you ❤️😊

Did I just hear you say "Wicked Cool". haha have you been hanging around Boston/New England - Love this video, thank you!

How do you eat the purple sweet potatoes and red potatoes? Do you roast them? Do you have recipes for these food?

Thomas - would you please do a video on your carb cycling?

@thomasdelauerofficial do you only use the Seed symbiotic when you are making a change in your diet? Like switching from keto to higher carb or vice versa?

Please interview Sally K Norton about dietary oxalates and their impact on nutrition for athletic people. This is a real gap in the low carb space (she also focuses on lower carb/higher protein as well).

Thanks Thomas

Thomas! Can you do a video on iodine/iodide? I think i was deficient not eating iodized salt/much bread for years. Brazil nuts helped until I ran out of t4. Goitrogens/cruciferious veg/soy also deplete.

Awesome❤, great info as always. I eat pretty much like you do, so cool! I'm doing it right😂 thanks Thomas

I make tortillas using red lentils. I'll even make some "home fries" using red lentils as well, with some old bay and my own homemade ketchup (unsweetened)

Great content Thom. Let's hear it for potatoes!!! What a comeback!!!

Thanks man

What's your favourite way to cook sweet potato and red potato?

My name is Valerie. Do you recommend this to a women like me that is going thru menopause and struggle with belly fat. I do IF and low carb with building hormone foods that I eat but still struggling. Would appreciate your tips and suggestions. Following you for years. Thank you for all you do ❤❤

Make yogurt with raw milk straight from the cow using L Reuterii and L rhamsnous (sold as Fem-dophilus by Jarrow - available at vitamin shoppe) and make greek yogurt out of it. You could discard the whey if you prefer. And for a dessert I blended in raisins, craisins and walnuts, but I would think crushed blueberries work well too, may just thin it out a bit.

Thomas I feel exactly the same with blueberries it’s just amazing. When I eat them I just feel happy, there is no other explanation … I feel faster, ready to do a workout … it does not happen with any other food. It’s not like the taste is amazing, it just feels amazing in the body … right away. And this was before I watched any video on this …

I think you should interview Sally Norton. Might change your mind about a few on this list.

Let us stay strong and keep praising the Lord even when times are hard 🙏 🙏

So would you recommend someone that is trying to lose weight stick with the strict ketogenic diet or experiment and carb cycle strategically?

Thoughts on beetroot extract supplements? I absolutely LOATHE the flavor of beets.

How do you dial down the protein and fats when you are adding in carbs?

Thomas, how do you eat your potatoes? Do you worry about acrylamide at all?

T2 diabetic. Don’t take any insulin or medications since my diagnosis because I started eating keto, carnivore, and now just primarily meat, fats and almost zero carbs except for cruciferous vegetables, onions and occasionally incorporating some of the foods mentioned in this video like blueberries. I will include other high fiber fruits like raspberries; blackberries, and occasional strawberries on high intensity workout days. Use raw beer root juice inrtra workout (3days/ week). Glucose never goes over 140! (From morning dawn effect regardless of fast or consumed food). Levels to 90-110 for the remainder of day until bed. Been following awhile and you content just validates what I’ve been implementing for the past few years through trial and error. Super helpful conten.

My mom for sure did not know the science behind the use of these produkts, but that was her favorits to eat and to serve. Britt from Copenhagen, Denmark🇩🇰

Beets also great for dropping blood pressure it’s helped so many get off medication

The thing I don’t like about Fairlife is that it is Ultra Pasteurized. This means it is heated to a very high temperature which, I’ve read, also destroys enzymes in the milk. When I can’t get raw milk, difficult around here, I get Kalona Supernatural. It’s low-temp pasteurized and not homogenized. It does mean you need to mix it up like raw milk because the cream separates and comes to the top. However, there isn’t the damage done to the fat, which impacts flavor. There is also some theories around that say that splitting the fat molecules into such small particles makes them more dangerous in regard to artery damage. Haven’t found any studies on this claim yet, so it’s a possible consideration on my list but…. I believe that another dairy (Washington State) that doesn’t homogenize milk is Grace Harbor Farms and Homestead Creamery in the East Coast. There may be more.

When Thomas says chick peas and red lentils and i get excited to have Koshary again 😅❤🎉🎉🎉

I noticed all the videos I’ve watched you mention seed’s symbiotic.. have you tried ritual’s symbiotic? That’s the brand I use & I use the multivitamin too..was curious if you have ever tried them do you like one over the other…I’ve never used Seed before.

I’m cutting out 95% of my sugar intake for a bit. Tryna go basically full carnivore

Beetroot is something I've used before training for many years after i learned of its nitric oxide benefits,especially Boxing or Grappling. I see a substantial performance increase.👍🙏

Would love to see you do a rake or research on date sugar and date syrup.

Do find fresh wild blueberries? I can only find them frozen any only at whole foods or trader Joe's

Buy fresh beets that have the greens attached, cook them with it or put in a salad ,they're really good and nutritious.

Recently discovered Hawaiian purple sweet potatoes (or yams?) and I love them. Bake at 260-270 for an hour.

Anyone know if “Koimo” Korean sweet potatos are also an acceptable carb to eat?? They are purple on the outside with a yellow flesh on the inside.

Would the honey on rice cakes for pre workout be ok or would the rice defeat the object of using the honey

Man you make the best videos, more imagine like examples would be cool.

Hi what about pumpkin is that included in the butternut

Are/Can the sweet potatoes become a resistant starch?

Hey Thomas, should I fast the day after a binge?

Do you have to eat the red potato cold or can we reheat it a second time ?

All these foods are so high carb it would be hard for me to eat at first but further along my journey I think I can get down with this list!

What is your thoughts on Taro Root?

thought for sure cold overnight oats were on the lists as you mentioned them recently?