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The Exact Foods I Eat to Get Below 8% Body Fat and STAY There All Year

By Thomas DeLauer

Our Score

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Main point

A balanced diet with a variety of whole foods, including protein sources, healthy fats, and complex carbohydrates, can help achieve and maintain a lean physique.

Tl;Dw:

  • Eat different foods to keep your body guessing
  • Protein helps build muscle and keep you full
  • Healthy fats like ghee and olive oil are good for you
  • Fiber-rich foods like artichokes and broccoli help with digestion
  • Some natural sweeteners like honey and maple syrup are better than sugar
  • Drink plenty of water and consider adding lime for extra flavor
  • Nuts and seeds like macadamia nuts and sacha inchi seeds are nutritious snacks
  • Fermented foods like kimchi and maze can be beneficial for gut health
  • Lean protein sources like venison and seared ahi tuna can be part of a healthy diet

Summary

To maintain a lean physique, it's essential to vary calorie intake, activity, and food choices to avoid adaptive thermogenesis. The author shares their staple foods, including venison, eggs, artichokes, broccoli, honey, maple syrup, dates, whey protein concentrate, Fairlife milk, Greek yogurt, ghee, kimchi, hummus, olive oil, limes, blueberries, apples, macadamia nuts, sacha inchi seeds, fermented maze, seared ahi tuna, and shiraki noodles. These foods help with satiety, appetite suppression, and provide essential nutrients for overall health and fat loss. The author concludes that a balanced diet with a variety of whole foods can help achieve and maintain a lean physique.

Evidence from Author

The main Assertions by importance (7)

  • The author maintains a diet with a body fat percentage of around 6-7% by changing their food and calorie intake regularly.

    Explained:The author explains that to maintain a lean body, they need to constantly change their diet and calorie intake to avoid adaptive thermogenesis, where the body adjusts to the calories consumed. This involves rotating foods and adjusting calorie intake.

    Context:The context of this assertion is the author's discussion of their diet and how they maintain a lean body.

    At: 0:00 - Intro:

    "to hover around 6 7% body fat all the time I do need to kind of change my Foods up now and then"

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • The author consumes venison as a lean protein source and prefers it over ground beef.

    Explained:The author explains that they have started consuming venison as a lean protein source, citing its high quality protein and better fatty acid profile compared to ground beef.

    Context:The context of this assertion is the author's discussion of their diet and food preferences.

    At: 2:41 - Eggs & Egg Whites:

    "I've always been a ground beef person I've always been like a 93 96% lean ground beef person but recently I've been going either a little bit higher fat just to get a little more satiety and to replace some of the other fats that I'll talk about in a little bit in this video or I'll go with venison"

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • The author consumes eggs and egg whites as a source of protein.

    Explained:The author explains that they consume eggs and egg whites as a source of protein, citing their high quality protein and versatility in cooking.

    Context:The context of this assertion is the author's discussion of their diet and food preferences.

    At: 2:41 - Eggs & Egg Whites:

    "I'll go with four to six whole eggs per day okay and I almost always go for a free range organic"

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • The author consumes artichokes as a source of fiber and to help with satiety.

    Explained:The author explains that they consume artichokes as a source of fiber and to help with satiety, citing their high fiber content and ability to reduce appetite.

    Context:The context of this assertion is the author's discussion of their diet and food preferences.

    At: 4:23 - Food 3:

    "Artichokes have come into play I'm a big artichoke guy and I have been for a long time but as I've learned more about the Mediterranean diet and why it works well"

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • The author consumes honey as a natural sweetener and to help with appetite control.

    Explained:The author explains that they consume honey as a natural sweetener and to help with appetite control, citing its ability to reduce appetite and provide a natural source of sweetness.

    Context:The context of this assertion is the author's discussion of their diet and food preferences.

    At: 6:51 - Food 6:

    "Honey has made its way into my diet relatively I don't know religiously I consume a fair bit of it"

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • The author consumes maple syrup as a natural sweetener and to help with appetite control.

    Explained:The author explains that they consume maple syrup as a natural sweetener and to help with appetite control, citing its ability to reduce appetite and provide a natural source of sweetness.

    Context:

    At: :

    ""

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • Explained:

    Context:

    At: :

    ""

    Evidence (0)
    * No Evidence
    PRO
    PRO
(7)