How To Eat For Weight Loss | Reduce Inflammation And Heal The Body

How To Eat For Weight Loss | Reduce Inflammation And Heal The Body

In this video I’m gonna teach you how to
eat for weight loss. Hi I’m Dr. Zyrowski from NuVision If you’re new
to the channel then as always it is such a pleasure to have you here with me
today be sure to subscribe and hit the bell notification if you want to excel
your health and your life and you’re gonna be well on your way. In this video
we’re talking about how to eat for weight loss. This is such an important
topic this time of year. Everybody’s trying to look good for the beach,
everybody wants to shed those extra pounds and of course you know really be
have a body that they’re proud of essentially and unfortunately a lot of
people turn to a lot of fad diets this time of year and the reason that, that is
an unfortunate circumstance is because these fad diets don’t teach you
sustainable practices in order to not only lose weight but maintain health for
a lifetime. You know whether you’re counting points or whether you’re eating
prepackaged meals or maybe eating unhealthy food in a way that is designed
to cut calories but you know once again if you’re eating unhealthy food and
still cutting calories you’re still going to be unhealthy. So what we want to
do in this video is we not only want to teach you how to lose weight but we also
want to teach you some of the science behind losing weight because that
essentially is what’s going to set you up for a future of success. So let’s go
ahead and jump right in. The first topic here is removing sugar okay this is a
big one because the average American consumes between 120 and 140 pounds of
sugar per year. A couple things happen when you consume this much sugar first
of all you’re going to increase your insulin in your body, you’re going to
increase your inflammation, you’re going to increase oxidative stress, you’re
gonna increase free radicals in the body. You’re going to unmake yourself unwell,
you’re going to throw off your hormones. So you’ll have hormone
dysregulation and at the end of the day all of this as I said leads to
inflammation which essentially leads to chronic disease. Okay, so if we want to
actually start losing weight we want to remove sugar from our diet.
This is very important, now the thing is here is when we remove sugar we’re gonna
automatically see our bodies to start to heal and we’re gonna start seeing
inflammation go down we’re gonna start seeing into the insulin the response
decrease and then at that point that’s when the weight starts to fall off. So if
you really are serious about losing You need to look to alternatives to
sugar such as xylitol, such as stevia and then you’re gonna have a solution for
weight loss. Now the next big one is removing grains now just like sugar,
grains also are going to raise insulin. They’re also going to increase
inflammation that’s gonna throw off your hormones.
Now within grains you’re gonna find phytic acid, you’re gonna find lectins,
you’re gonna find gluten, all these things actually damage and break down
your gut lining. Okay I’m not saying grains are the worst thing in the world
but if you’re looking to actually lose weight and you’re serious then you need
to remove grains. If you’re looking to heal your body you need to remove grains
because not only is this diet designed to help you lose weight,
it’s designed to help you heal your body. So by removing grains you’re going
to decrease that insulin response you’re going to decrease inflammation and
you’re also going to not be putting that fat right around your waist because
here’s the thing about grains when you consume too many grains what happens is
that just breaks down as sugar. You get people who are eating
bagels in the morning and they’re eating a big sandwich for lunch
essentially all those grains are just turning in the sugar and then that’s
what’s packing that fat around your waist. Next big thing that we need to
do is we need to eat good quality fats. Okay so, once again this isn’t just about
losing weight but it’s about healing the body. It’s more of a scientific
approach to weight loss and when we eat good quality fats it’s going to help us
burn fat. So many people thought well if I eat fat it’s going to make me fat of
course we know that that’s not true now but what we do know is that poor quality
fats like hydrogenated oils, like vegetable oils these fats are actually
driving inflammation in our body and causing hormone dysregulation and many
other problems now the other reason that is so important to eat good fats because
these bad fats are going to attach to our cell. They’re actually going to
disrupt our nervous system. When we look at the brain is made of 70% plus fat. When we
look at the cells of the body they’re made of primarily fat. So we have to make
sure that we’re actually putting good fat in because when were e consuming bad
quality fats they’re attaching to the cell they’re getting into our nervous
system essentially going to drive that inflammatory process that’s going to
drive a poor hormone response and essentially is going to make you ill. So
we need to make sure that we’re eating really high quality fats and when we
think of good fats what we want to think of is. We want to
of coconut oil, olive oil. We want to think of avocados all those good fats
that are really nutrient-dense and are gonna support the body in a big way.
The next big thing is make sure you’re eating good quality meats. Were not just
thinking organic here but we’re thinking pasture-raised we’re thinking grass-fed
we’re thinking you know raised under a sustainable farming practices. When we
look at conventional farming methods these animals are given a lot of
hormones or giving antibiotics they’re given food that’s covered in pesticides
and herbicides and when the animal eats those things and is given those
different drugs essentially. You know that’s going to be in the meat that
you’re eating. So in order to actually avoid that you want to make sure that
you’re eating good quality meat products. Now the other reason it’s really
important to eat good quality meats because when you look at good quality
meats the fatty acid profile that’s in it is actually one that matches the
human body. When you look at conventional raised meats it’s way off and it
actually can cause the fatty acid ratio in your body to become off. Which is
going to make you have more brain fog, not feel as well and so eating good
quality meats is a very important thing to do. So a lot of people ask me to when
they see this diet right here is well. How much of this do I eat and how much
of that ok. Now the thing that I always tell people is you want to look at it
like this you want to eat high fat, moderate protein, and low carb. The reason
that you want high fat is because you need to support the brain, you need to
support the nervous system, you need to support every cell in the body and the
body does very well with high fat. Now the next thing that you
need to do is eat moderate protein and the reason for this is that moderate
protein is important because if you’re eating too much protein essentially
what’s gonna happen is that’s going to convert to sugar in the body and that’s
going to add to the weight gain issue that you may be having. Now the next big
thing is low carb because the carbs are going to actually turn into sugar as
well raise your insulin levels, drive inflammation and so we want to make sure
that we’re consuming low amounts of carbohydrates. Healthy versus unhealthy a
lot of people ask me well hey you know I’m a healthy person, how come I
have to take sugar out of my diet? How come I have to take grains out of my
diet and the truth is if you’re a healthy individual you don’t. Okay if
you’re able to lose weight just fine and you’re just looking for an extra boost
then at least look to good quality sugars. Look to better quality grains so
when we think of good quality sugars we’re
natural sources like maple syrup, we’re thinking honey. When we look at the
grains we’re looking to stone ground whole wheat. We’re actually looking to
sprouted grains and so these different grains are gonna be okay for the person
who’s healthy. Now what about the person who’s unhealthy the person who has
diabetes, the person who has high blood pressure, the person who is suffering
from some sort of condition. The person who no matter what they do cannot seem
to lose weight you have weight loss resistance, hormonal imbalances. When it
comes to sugar you need to completely remove yourself from it because they’re
driving inflammation it’s causing you to fall into the state that you’re in. So
removing sugar completely is going to be very important and looking to xylitol
stevia and natural sources. Removing grains completely anything that drives
inflammation is very important because we want to make sure that we are working
to heal the body. Now when it comes to the sugar – if you’re really serious
about losing weight in in reversing some sort of chronic condition. You want to
make sure that you even stay away from high glycemic fruits think bananas think
mangos those types of fruits that contain a lot of sugar so make sure
you’re avoiding that completely. So if you’re healthy versus unhealthy you know
you can change this up a little bit but as a rule of thumb this is a really
great guide for you. Now if you want to learn more about this diet which its
proper name is the heal yourself diet. Then be sure to check out the cookbook
that my wife and I wrote. It’s called the Heal Yourself Cookbook and is loaded
with recipes and it also has all the different tips and strategies that you
need in order to help you maintain this diet on a day-to-day basis, it has
shopping list it has meal plans, it has all the
different information that you’re looking for. So be sure to implement this
strategy right here because this is a diet that is designed to not only help
you lose weight but also heal the body. So let me know how this goes for you if
you have any questions put them in the comments section low, be sure to give
this video a thumbs up and hit the little icon right here to subscribe. If
you want more videos in order to help you amplify weight loss and get you the
body of your dreams and be sure to check out my other videos on intermittent
fasting and weight loss because you’re gonna find those very helpful until next
time folks make it a great day!


  • AHIMSA says:

    Love your videos, very informative…I am a vegan and I do IF everyday… it’s amazing!!! Everything you said and then some!!!!
    Can you do a video on What to eat as a vegan doing IF?

  • SHARK224 says:

    May i know if there is never eat sugar or sweet at all on meals.? It is very difficult to take foods without little bit sugar. Is it an exemption or maximum suagr

  • Marcena Price says:

    Dr. How do I purchase the heal yourself cook book?

  • Devil Duck says:

    HI Dr. Z. I take daily medications in the morning and at night for HIV as directed by my ID. I also take vitamins and fish oils with my lunch (after I break my fast with bone broth) I was wondering if the medications that I take while fasting may break my fast. Your thoughts? Zed.

  • DGaye Burke says:

    What's moderate protein. Explain please. Thank u

  • SSJMatt says:

    Are oats ok?

  • Englucidate says:

    you can do high fat without "food" from carcinogenic toxic disgusting animal sources and still not as cool as high carb because eating fruit is gonna be more fun nutritious and exciting than eating high fat…

  • Shantha Silva says:

    It's simply keto???

  • Shantha Silva says:

    Doc why you scared to mention that word 'keto'?

  • History LVr says:

    Great video and so beneficial for someone with Hypertension and Gout amongst other health problems. Don't understand why our Doctors don't tell us this and instead fill us with statins. I've had so much side effects from meds and these natural ways of healing our bodies naturally make soo much sense! Thank you for caring! You just gained a new subscriber!

  • Willaim Hendricks says:

    Does real organic Stevia raise blood sugar thanks

  • Chantal Simard says:

    I am a vegan ca i do this diet with out animal products ?

  • diemutha666 says:

    Thanks Doc for the info but isn't meat acidic for the body,cause inflammation and feeds cancer cells?

  • TheIdiotChallenge says:

    you say remove sugar and replace it with other natural sources but what about pure 100% unprocessed cane sugar? it's all natural.

  • Dave Andrews says:

    Hey Doc, is carrageenan okay to consume?

  • Melissa W. says:

    Vegan is life for me. I love IF too

  • grace fugate says:

    🙂 thx what would you consider too much protein. I've been told I need a minimum of 60 grams a day. I eat cheese eggs and protein drinks as 75% of my food many days. I don't eat much so I take in Proteins. I don't feel the protein is helping me lose weight. I think proportion is what has helped me. I've lost 56 lbs since Dec 13 and I'm ok with that. I'm more paranoid of causing internal problems from not eating right/enough

  • Sa La says:

    what about fruit? I have liver problems and don´t know if I should avoid fruit?

  • Chamanlal Sharma says:

    Really helpful…. Thanks

  • Linda ola says:

    I watch your videos everyday for a healthier life thank you

  • Space Alien Jesus says:

    I was a diabetic 2 years ago.
    I went to eating one meal a day and lost almost 100 pounds.
    I reversed my sickness and no more medicine needed.
    However I am 38, 6"1 and weight 214
    How can I shed this extra weight
    My goal is 190.
    I get the shakes if I fast too long.
    Thank you in advance

  • RonDel Fitness says:

    I love and appreciate your delivery of information. It's accurate, direct and to the point. I've shared your HIIT video to a dozen or more people. Don't stop. Great work!

  • Otto B says:

    Dr. Nick Zyrowki! You explain the new science so well when making these videoes. I admire people good at talking. P.S. That woman in the picture has amazing body. Very good shape. Very feminine.

  • Otto B says:

    i think they should remove…just because they're healthy now that doesn't mean those unhealthy things like sugar is not going to cause problems in near future. Some of the health problems are accumulation of unhealthy life style.

  • Osamah Kiwan says:

    Hi. Are your cookbook recipes compatible with ketogenic diet ? I'm attempting to get into ketosis for weight loss. Also may I know what is the file format of the digital version of your cookbook ? Thanks.

  • kevin hubley says:

    Thank you once again for your intelligence keep the awesome videos coming you really know your stuff thank you

  • 迷你哆啦 says:

    This is so useful! Thank you!

  • amer Al Gayar says:

    Thank you very much for the wonderful video

  • Chamanlal Sharma says:

    Great video… Thank you for your guidance

  • A B says:

    How can we eliminate water retention in lower belly?

  • Abonshi mesele says:

    i lose weight immediately.. my body is fit but my problem is that.. why i have protruding upper belly would say upper stomach.. esp. after eating..

  • maverick 999 says:

    So when body run out of glucose as well glycogen stores…and lets say a person has very low fat percentage ….can body run on fats provided to body like nuts,coconut oil,avacado etc??

  • Marj Galangco says:

    Totally agree. Been doing this + IF. But can you clarify what your reasons are why you don't recommend keto (but a diet close to it)? Thanks!

  • Plus Bonus says:

    So to sum this up.
    Eat lean, stay lean!

  • Lucy Duenas says:

    What grains are you talking about. I use coconut flour and almond flour???

  • Aldrich Mercado says:

    Definitely gonna share your awesome video to the world! Thank you!

  • Peth Sabado says:

    Thank you so much….

  • Food Habbits says:

    Thanks for the information

  • Judith Byberg says:

    Hi Nick, have you also a cookbook for Keti Diet ? Best Judith

  • Osamah Kiwan says:

    5:41 If the body needs fat for brain function , hormones etc can it use the body's excess fat reserve rather than the dietary fat ?

  • Mbali Ngcamu says:

    Thanks very much for this information , I stumbled on your video a day ago since I suspect I have insulin resistance and Adrenal fartigue , How do I start for health and weight loss.

    I have an 8 year old who has adhd and is over weight how do I pack his lunches for school for weight loss?

    I love fruit how do I get over Bananas and apples for example?

  • Ai Addyson-Zhang says:

    Hi doc! Can you do a video talking about fruit sugar? So much information out there. So confused

  • kate kay says:

    Could you please talk about the devil: CORTISOL…..Please….Please….Please….

  • Halfmoon Bay says:

    I started out with a casual keto about 3yrs ago, but I am really serious about keto now. I have been suffering from arthritis since college. I finally know what I need to do to lower inflammation. Pain free these days. I feel great at 47, and lost so much weight.
    Love keto. I am getting my family into keto including my kids.

  • admin80 Madhura says:

    Very informative series of videos about IF, OMAD and more. Thank you very much. My question is, do you have meal ideas for vegetarians in your cookbook?

  • Jim Battiston says:

    8 min 41 sec to say 1 word Keto But thanks for the whole explanation… well said

  • Tommy Brown says:

    I don’t have diabetes I don’t have high blood pressure I’m healthy as far as that goes my problem is I’m 6,1’ 315 pounds can’t seem to loose weight my biggest habits to kick is milk and sweet tea I don’t drink pop and I have limited tea for morning and dinner any help would be awesome thx

  • American Cupcake says:

    Dr. NICK has one of the VERY BEST health channels on YouTube. I swear. Hate channels that have no science backing it. SUBSCRIBED!!!!!

  • J says:

    It works for me I have lost 12 kg in two months by eating low carb and more protein but I always measure my daily calorie intakes. I use the lose it app. It helps me a lot to track my calories intake. Drink lots of water 💦

  • wawee! blah says:

    I heard that STEVIA and other sugar substitutes cause CANCERis this true?

  • 1shotKID says:

    Is oats for oatmeal bad for you?

  • Chelangati Molly says:

    thanks very much Dr i dont. under stand well about good meat like me who has afatty liver with obesity should i also eat good meat

  • Craig Luhr says:

    I started low to zero carb meals with moderate protein and lost 6 kilos the first couple months and have been stalled for 2 months. What to do to break the stall?

  • Shane Weathers says:

    So should I avoid Oatmeal? I'm tryna lose stomach fat.

  • Lafayette Smyre says:

    Hello Mr, DeLauer, I have watched several videos about the 16/8 eating plan, including three of yours. A friend has followed the 16/8 plan for about seven months and despite consuming an occasional alcoholic beverage , he’s managed to drop from slightly over XL to L. I am eating two meals daily but within an 8 hour window. And no snacks. Throughout my life I tried several diets. But this seems more like a plan than a diet. My hope is that after reaching my desired size it will be possible to maintain it. For 2020 I’d be happy just returning to an XL. Along with the eating plan I am walking daily. I walk on the average two five kilometers jaunts. They take about 70 minutes each. I’m 61 and surprisingly I haven’t any of the common ailments many people my age have. So, I’m happy about that, but prevention…medicine.

  • amita madan says:

    Is stevia recommended. for diabetics?

  • Brenda Abruzzese says:

    I sooo disagree with this!! Its pushing keto,(unhealthy)

  • Heena Kausar says:

    U have given very good information..thank u Dr..

  • Nilesh Shah says:

    I had done this plan but then i got low sugar ?
    May i know what is the reason ?

  • peoplpilates fitness trainer says:

    I like your video very much but I do have a lot of vegetarian clients who cannot go on a very good ketogenic diet as their sources of protien are limited.
    I do put them on a high protien diet with IF. But they can't sustain it for too long.

  • Xabre2th says:

    seariosly how can I know the meat is grass fed in the market…

  • Ralston Gracie says:

    Can you cover possible options using a vegan/whole plant based diet, since it has so many benefits in preventing and reversing diseases and feeding good gut bacteria. I use only ancient grains like quinoa, amaranth, teff, and wild rice. The rest of my protein I implement with seeds and nuts like hemp, chia, flax, walnuts, etc. Do you have any recommendations as far as a meal pyramid for this type of diet. I am an athlete with low fat percentages, so I don't need to lose weight. Also, I have been diving into this type of fasting and seem to be crashing around mid day, if would you be able to explain this? Responses are much appreciated!

  • Rosemary Potter says:

    Remove grains? Does this include Barley, Lentils, Oatmeal?

  • S. Aleks. says:

    There is a study that explored low carb diets negative effect on testosterone production. And the other one that stated that eating meat stops autophagy. Can you elaborate on that please?

  • james blaser says:

    Porridge is fine just don’t put sugar in it Cos it Defeats the object of it I have whole earth penut butter in mine not the cheap crap

  • anne dama says:

    I eat banana everyday

  • Mark Von Lopez says:

    hi dr. i learned in school that certain foods like high fiber foods decreases or prevents fat absorption like soluble fiber. can you tell me more about this issue. does this mean i cant combine vegies and good fat foods?

  • Dinorah Avalos Sanchez says:

    Thanks doc. Information clear and to the point.

  • Flor Debs says:

    As asian my staple food is rice…do you mean no more rice for me?

  • Patience Osei says:

    Dr. Z, is there really mucoid plaque in our intestine?

  • Colin Watkins says:

    your saying don't eat bananas,yet other nutritionists are saying eat your bananas thay are good for you now who do I listen to,I'm all confused.

  • Ryan Jones says:

    Even whole grain wheat bread? What about oat meal?

  • X Marks says:

    Sugar and grains are the devils food.

  • Nation's Man says:

    plz 3 foods that I am reluctant wether I sould eat them or no : potatoes , banana , dates ,so can anyone help me .

  • Júlio César says:

    This channel is a gem. Thanks, Doc Z.

  • Truth sayer says:

    Please explain "grains" in more detail.

  • Jas Bhabra says:

    Great advice and video. Spot on 😎💪🙏🏾👍

  • DéLay LéMor says:

    Bye bye bananas!

  • dhiru48 says:

    Please tell me does your book have vegetarian section as I am vegetarian and the intermittent fasting and also dry fasting has almost reversed my type 2 diabetes. As you are aware I am from Indian we love spicy food, most of our diet been very starchy and grains are our stable diet, however my type 2 diabetes is reversed, cutting out rice, chapattis and grains , though I am missing the food.

  • Roma Nobbee says:

    i love all your vedios am all the way from Trinidad Dr I do intermittent fasting but I can't help but use heavy cream an little condense milk ..i drink at least 5 cups of tea..i use stevia also. I try as much push my meal late as possible plz advise me ..

  • Ross Westmore says:

    Can you please define inflammation? What effect does it have?

  • Ross Westmore says:

    Can you give us a break down how much, in terms of grams, we should eat, when it comes to fats, carbs & protein?

  • Bill Dickson says:

    Hooray, at last, a man who explains and practices what he says and provides comment regarding healthy and unhealthy individuals.

    Well done, you have a new subscriber.

  • Falling Knife Stocks says:

    Would raw honey be bad then? Great clip Dr. Zyrowski.

  • eliza de says:

    It took me years before I know that the whey protein shake made me gain weight alot instead of lossing weight. I hope this work

  • Nuriba Die Maria says:

    I really don't think we should avoid banana and mango. Fruit is good no matter what, as long as you don't over consume it.

  • Elizabeth Randall says:

    He is very clearly, this is only for who need to losse weigth, if you are healthy, don't need to losse weigth, eat any think, simple

  • Sahej Sran says:

    Dr… I do intermittent fasting and start getting results…. But the problem is I lost control very fast and get out of track….. And start feeling stressed and engry….. Please help me how can I stay on track and avoid those sweets. Thanks!!

  • Phillip Camilleri says:

    Mate you have it all wrong. Meat is the biggest killer and weight gain out there. Sugar in pasta and bread lower the sugar content brakes down into energy. Where the frik did you learn that stuff. High good carb diet is biggest way to loose weight. Potatos , corn, rice. You need to change careers.

  • Laurent Bazerque says:

    Thank you for all your video its very helpfull ! I saw in one of your video your recommendation about pourcentage of FAT , of PROTEIN , and CARB . But i don't remerber witch one 🙁 Help Please ?

  • Judy Anne says:

    He gets right to the point & doesnt waste time yacking about anything else. Great video!!!!

  • Autumn Maddox says:

    what about vegan sources of protein?

  • Mona H says:

    I am with Rhomatoid I followed Keto for a month and I really get worse with high inflammation what is your advices please

  • zarina gal says:

    Guys please help me .Which are the best appetite suppresants

  • laurence boyce says:


  • Pat Roddene says:

    I have two related questions. Would organic honey work as an alternative to sugar ? Would using organic Coconut oil work as an alternative to butter and oil ?

  • webadage says:

    I watch a ton of youtube videos and I just want to ask… why does everyone waste our time by dedicating the first 20 – 120 seconds of the video telling us what the title says? The title is what made us click on the video. We already know what the video is about. Just curious.

  • Lalita Halawar says:

    Wet explained… thanks

  • Lalita Halawar says:

    Well explained … thanks

  • Lori Hale says:

    Love your direct and ez to follow approach..Thanks for explaining how foods affect us..Been sticking to it..lost 30 + more after 7 months following this advice…it took me awhile on grains..esp oatmeal cut to once a month if that..high fat for sure! Keep up the great videos❤👍

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