Eat These 12 Foods Daily To Help You Lose Fat & Lean Up Quicker

If you’re looking to lose body fat and lean up, what and how you eat is everything.

Eat unhealthy fatty foods and you’ll be and feel unhealthy and fat.

Eat healthy natural foods and you’ll look and feel healthy and natural.

Foods labeled “low fat” or “low carbs” aren’t necessarily healthy.


You Are & Feel What You Eat

There’s a commercial I remember watching as a kid where there was an animated green bean dancing around the screen promoting healthy eating and singing “you are what you eat, from your head down to your feet”.

That was about 30 years ago.

I wish they would bring that commercial back because the idea that you are what you eat is more relevant now than every before, especially with all the “healthy” foods out there now that are anything but healthy.

If you’ve tried to lose weight, lean up, or maybe even both with no success, it may not be because you didn’t try or work hard enough.

It may be that the food you were eating that was suppose to help you, failed you.

I see it happening more and more, including with my own clients, not because they don’t know how and what to eat.

More so because of the vast amounts of misguided information that’s available online, on television, in magazines, and on grocery store shelves.


Food Labeled Low Fat & Low Carb Does Not Mean They’re Healthy

If you want to lose fat and lean up, stay away from foods labeled “low fat” or “low carb”.

You’ll be more successful eating healthy amounts of natural fats and carbs than foods that have been altered and modified to make them “low fat” or “low carb.

It’s also important to understand the role carbohydrates, proteins and fats play in our body when it comes to losing body fat and leaning up.


Carbohydrates provide the body with the energy it needs and are a good source of many vitamins and minerals. 

The best carbohydrates are those that contain a lot of fiber, like vegetables, fruits, and whole grains. These types of carbohydrates give you the most nutrients along with a sense of fullness.

All you’re doing when you eliminate carbs or eat foods labeled “low carbs” is losing water weight as your body breaks down the stored carbohydrates. 

As soon as you start eating carbohydrates again, your body replenishes your carbohydrate stores and your weight comes right back.

Carbs give your body the energy it needs to burn off body fat and get you leaner. 


Protein is essential for making sure your body is burning off fat and not muscle. 

Your body uses the amino acids found in protein to build lean muscle and help it recover after a workout.

It not only makes you leaner, but it helps to keep your metabolism higher and burning more calories throughout the day.

Good protein sources such as eggs, chicken, and salmon takes the body more work to digest which means you burn more calories processing them.

They also take longer to leave your stomach so you feel a sense of fullness for a longer amount of time.


Lowering fat consumption DOES NOT mean you’ll lose body fat. Eating fats displaces eating carbs meaning, when you eat more fats you eat less carbs.

Why is that important? 

Insulin, when released by your body in proportion to the amount of carbohydrates you eat, is what dictates where nutrients can go.

Lowering your overall insulin levels by reducing your carb intake allows your body to more readily access fat stores for energy while also allowing fat to enter your muscles for fuel and energy.

Eating the right type of fats is essential when it comes to losing body fat and leaning up.

You’ll sometimes hear these three (carbohydrates, protein, and fats) referred to as macros. Don’t be confused by that terminology. These three are considered your macros.


Lose Fat & Lean Up Quicker With These 12 Foods


Oatmeal is one of the best sources of carbs to eat first thing in the morning. Not the instant kind either that’s filled with sugar and other additives.

A favorite of mine is Bob’s Red Mill 100% whole grain steel cut oats.


Eggs provide a natural source of protein in addition to other valuable vitamins such as vitamin D, calcium, and folate . Eat real eggs and versus egg beaters that are out of a carton. Natural food versus processed. Natural wins every time.

If you’re worried about cholesterol by eating real whole eggs, do what I do and make an omelette made up of 1-2 whole eggs and 1-2 eggs without the yolks.


Olive oil, which is rich in monounsaturated fatty acids (all that means is it’s a good fat), is my go-to fat resource whenever I cook, whether it’s with scrambling my eggs or adding a tablespoon to my salad.

Olive oil is an excellent and healthy source of good fat necessary for losing body fat and getting lean.


Bananas are considered a carbohydrate containing natural vitamins and minerals, especially potassium.

A banana a day keeps the cramping away.


Blueberries are also considered carbohydrates with lots of different natural vitamins and minerals, including antioxidants, which play a vital role in muscle recovery for leaner muscles.

Any type of berry such as blackberries and raspberries are also effective.


Almonds are a great go-to snack that are natural and pack a nice punch of both good protein and fat.

A handful (15-20) unsalted almonds is the perfect amount.


Spinach is obviously a vegetable and falls into the carbohydrate category and is considered a “super food” loaded with tons of nutrients and a low calorie count.

It provides the body with a valuable source of protein and iron.


Avocados are a nutrient-dense fruit and a great source of good fats. They’re also rich in potassium, the B vitamins, amino acids and fiber.

Avocados are also considered a flat belly food because of their ability to prevent blood sugar spikes in your body that triggers the storage of excess calories as fat, particularly around your midsection.


In addition to aiding your body with losing fat and leaning up, the health benefits of broccoli is quite extensive.

It contains high levels of fiber and is a rich source of vitamin-C, vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and many other excellent and hard to pronounce nutrients. 🙂


Chicken consists of natural high-quality protein with a relatively low amount of fat per serving and is my absolute go-to when it comes to protein.

It’s also a good source of niacin (vitamin B3), which aids in metabolism; vitamin B6, important for blood sugar level maintenance; and biotin (vitamin B7), which helps cell growth. What do all these different mineral and vitamins mean?…. Less fat, more muscle.


Salmon is a nutrient dense fish that’s also an excellent source of high-quality protein.

Other valuable vitamins and minerals it provides to aid in losing fat and leaning up is potassium, selenium and vitamin B12. It also contains awesome amounts of omega-3 fatty acids (think fish oil).


Sweet potatoes are my favorite. They’re an inexpensive and naturally sweet-tasting carbohydrate that provide numerous health benefits.

Their natural sugars are slowly released into your bloodstream helping to provide you with a balanced and regular source of energy, without blood sugar spikes linked to weight gain.

These are my 12 go-to foods seven days of the week.

They’re all natural and nutritious foods that are tasty and full of flavor, not fake processed “low fat” or “low carb” foods that are either packed with sugar of taste like cardboard and have no nutritional value whatsoever to help aid in fat lose and leaning up.


Look & Feel Your Best By What You Eat

If you’re looking to lose weight, specifically body fat which is proper weight loss, and be leaner, more toned; it all starts with how and what you eat.

Eat crappy, fake, processed foods and that’s exactly how you’ll look and feel.

Eat natural high-quality foods, packed with vitamins and minerals, and you’ll look and feel high quality.

Remember, you are and feel what you eat so go ahead, eat some awesome foods because…

You’re awesome!

Mike G


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