Best Fat Burning Foods (The Real Truth)


– So if you’ve been looking to
lose body fat and get leaner,
you’ve probably heard of this
idea of fat burning foods.
Now there are certain foods
that, if you eat that food,
it’s gonna lead you to burn
more body fat and get leaner.
Typically these lists
include foods like spinach,
kale, broccoli, maybe some chicken breast,
maybe some turkey, maybe
some salmon or ricotta,
nuts, berries, things like this.
And these lists are all over the web.
They’re all over these
different types of forums
and people are claiming, basically,
that if you eat a lot more of these foods,
that there are gonna be particular foods
that are gonna make you leaner.
And I wanna focus on that.
I wanna break this down for you.
I wanna really share with you
how this actually works
and what you need to know
in order to actually
optimize your own nutrition
and understand what to
eat, what to eat more of,
what to eat less of, and not fall
for some of this mainstream
BS, like typically these,
all these mainstream things
are actually leading us
to some kind of quick fix
or some kind of overnight thing
that’s gonna change everything.
And I will really bring it back
to what really works and also, I mean,
you’ve gotta know that
you’ve gotta put in the work
and you have to be
consistent and persistent
if you actually wanna
get lean and stay lean.
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how to make this a lifestyle.
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for future videos and
now let’s dive into it.
So the first time I’m gonna dive into
when it comes to these fat burning foods
is really the mechanism
how these foods work
and how they actually get you leaner.
‘Cause there is some truth to that
and that’s why it actually spread so far
and that’s why so many people believe it.
Because a lotta these foods list,
if you look at it, they
include healthy food.
They include foods that
actually make you full.
They include foods that
are higher protein.
They include foods that
are healthy for you,
lots of vegetables, lots of fruits,
lean proteins, things like
that or healthier fats.
And so if you’re diet
is based on these foods,
you will naturally eat less
and you will naturally
lose weight, of course.
I mean, these foods
will be much more fuller
and much healthier compared
to eating a junk food diet
or a diet full of
processed food in general.
If you focus on these quote
unquote fat burning foods,
you really are optimizing your
diet for health and fat loss.
But the mechanism is not fat burning.
And there’s actually a big difference
between fat burning and
actually using fat for fuel
compared to fat loss.
This is what most people
don’t really get into
and, of course, the mainstream fitness
doesn’t wanna actually get into this,
is that you could actually be in
quote unquote fat burning mode.
If you go low carb, if you go keto,
your body is burning fat for energy.
But it might not be losing fat.
It might not be reducing body fat.
If the energy balance
is basically the same
between input and output,
you’re not gonna lose any body fat.
Even though you’re actually
using more fat for fuel,
you’re not losing any body fat.
Because in order for your
body to lose body fat,
it actually has to be
in a deficit of calories
in order, then, to start using body fat,
which that’s the primary
purpose of body fat
is actually to provide that energy for you
when you don’t get enough food.
Then it has to mobilize
that body fat that’s stored.
And unless there is a deficit,
it’s not gonna mobilize the body fat.
So whether you eat a
lotta fat burning foods
or whether you’re in a fat burning mode,
you’re not gonna lose any body fat
unless you’re in a caloric deficit.
Now that brings me back to these foods.
These foods naturally make
you enter a caloric deficit
because they’re so filling.
Now, of course, someone looking at this
might be, “Well, these fat burning foods,
“this is good for me, so I’m just
“gonna eat a ton of these foods.”
I mean, you can still be gaining weight
or not losing any weight if you eat
a ton of these fat burning foods.
‘Cause again, if you’re
not on a caloric deficit,
you’re not gonna be losing body fat.
Now the second reason
these fat burning foods
are effective at getting us
to be in a caloric deficit
and lose body fat, other than the fact
that they’re filling, is also
that they’re less addictive.
And if you compare something like spinach,
broccoli, or kale to ice cream and pizza,
it becomes really obvious.
And you’re not gonna wake up
in the middle of the night
and get dressed up and go in your car
and go drive and get some broccoli.
I mean, you don’t have
those types of cravings.
But with ice cream, that is a reality.
That does happen.
So really when we’re looking
at different types of foods,
we have to understand that
there are different properties
that make a certain food more addictive
and more motivating for
us to go out of our way
to get that food, and that’s the case
with all these super tasty palatable foods
that have a high concentration
of fat and sugar and salt,
such as ice cream, pizza,
cookies, things like that.
They’re really difficult to resist.
So our brains are wired to
want to eat more of that food.
We like that concentration,
that calorie density,
and we have to be able to fight that.
And the only way to actually
be able to deal with that
is not to have those foods
all around us at all times.
And that’s where these quote
unquote fat burning foods
come into play, because if your diet
is primarily made out of these foods,
you’re not gonna be as
motivated to overeat.
And it just makes the whole process
a lot easier and then you’re not hungry,
but you’re also less motivated to eat
when you’re not hungry.
Because these foods are
motivating us to eat
even when you’re not hungry.
You’ll always have room for an
extra little bit of ice cream
or a little bit of a chocolate brownie.
Like things like this sneak
their way into the diet
even when we are not hungry anymore.
So this is really an issue
and this is something
you’ve gotta understand,
as well, is that you have to manage
your food environment a little bit more
because I know, for myself,
if I’m surrounded with
cookies, cakes, chocolate,
and things like that, I’m
gonna overeat, and it happens.
When I’m in holidays, I
go to my parent’s place
and there’s all these tasty foods around.
Like I do end up eating more
compared to when I’m back in my place
where everything is so well organized,
where I don’t have these
foods readily available
and there’s a ton of friction for me
to get access to these types of foods.
And the foods that I do have access to
are these fat burning foods,
if you wanna call them like that,
but they are really
healthy unprocessed foods
that keep me on track.
And that’s the majority
of my diet is made out of,
are these healthy,
whole, unprocessed foods,
lots of lean protein, lots of vegetables,
fruits, and things like this.
And that’s really what
you have to do, as well,
if you wanna make this a lifestyle
and if you wanna make it
easier for you to stay lean
and you cannot just do
this by having all these
amazing, tasty, addictive
foods around you.
So keep this in mind when you’re designing
your nutrition plan and when
you’re looking at your numbers,
it’s not all about calories,
it’s not all about that,
but it’s also about the composition
and the quality of the diet itself
that either makes you easier to stick with
or makes it really, really
difficult to stick with.
And what I’m gonna do
here again, actually,
I’m gonna leave you a video
that’s gonna help you get to 10% body fat.
If you’re interested in that,
definitely check out that video.
Other than that, if you wanna work with me
as your mentor and as
your coach to help you
optimize your process, there’s a link
in the description below
where you can find more details about that
and I will see you in that next video.

18 thoughts on “Best Fat Burning Foods (The Real Truth)

  • This idea of the "best fat burning foods" has been around for a long time, and I see a lot of people get very confused by it. In this video, you'll learn the truth about fat burning foods and how things actually work. This is the kind of information I wish I knew when I started my journey. Enjoy! PS. If you enjoyed this content hit that Like button, it helps a lot with the algorithm. PPS. If you're looking for more advice on how to get lean watch this video as well https://www.youtube.com/watch?v=gN8g2O8aaRc

  • Great video, Mario! What about about things like green tea and açaí berries. Where does all this “fat burning” stigma come from? Is it because they are low calorie?

  • Burning fat versus losing fat, HUGE difference. Mario, holidays are coming, really need this info lol. Thank you!

  • Love this video. People are always looking for the hack or quick fix. Great point on the salt + sugar + fat for engineered or addictive foods. Eat less calories with higher quality foods to set yourself up for success.

  • I’ve been watching Mario for a few years now. I use to watch about 10 you tube Chanel’s like Marios. Today he is the only channel I watch now. It gets better every year and his message is on point. I just love his videos. What I love most is that Mario is not 1 dimensional about just getting everyone shredded. He just wants all of us to be the best we can individually be no matter what percentage body fat that is. Thanks Mario.

  • Que excelente canal Mario!!! Me ha ayudado muchísimo!! Éxitos, he aprendido muchísimo y además tienes una gran voluntad por ayudar… Liked 👍

  • Please stop teasing with shirtless thumbnails every time, when there's not one time where you're shirtless in the video!

  • if you're in a calorie deficit how do you know that fat is the only substance being burnt? How do you keep muscle for example when in deficit, and how do you make sure fat is the primary thing being lost during the calorie deficit programme?

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