The 9 Best Foods for Fat Loss (No Sugar, No Crashes) | Dr. Mindy Pelz

Summary

Dr. Mindy Pelz shares nine low- or no-carb snack ideas and a way to choose foods more intentionally. She cautions that “keto” and sugar-free products can still be highly processed, and recommends checking ingredients and added sweeteners.

Food-choice strategies

• Before eating, ask: “Am I choosing this for health, taste, or because I’m bored?” She says noticing the reason can help reveal eating habits.
• For lower-carb foods, she suggests prioritizing protein and fats while checking labels for added sugar and other unwanted ingredients.
• She advises women not to stay low- or no-carb continuously, but to cycle that approach with menstrual-cycle timing. She says some women have reported their cycles returning after changing when they eat low-carb.
• The foods below are not all strictly carb-free. Avocado and some versions of the other foods contain small amounts of carbs.

Nine foods she recommends

1. Canned skipjack tuna — She favors it over other tuna for its comparatively lower mercury content and highlights its protein and omega-3s. She recommends checking that it’s packed in olive oil.
2. Baked pork rinds — A low-carb snack she says provides collagen. She suggests avoiding versions deep-fried in lard and choosing a baked option with simpler ingredients.
3. Hard-boiled eggs — Convenient and protein-rich; she also notes their choline content. She prefers pasture-raised eggs.
4. Bacon — Choose sugar-free bacon to keep carbs down; she recommends pasture-raised options.
5. Avocado — One of her favorites, valued for fiber, fat, and micronutrients. She also suggests guacamole.
6. Buttered coffee — She describes adding butter and MCT oil, and cautions that cream or plant milks can add carbs. For sweetness, she suggests stevia or monk fruit.
7. Cottage cheese — A protein-rich dairy choice; she suggests grass-fed when available. One snack idea is cottage cheese with cherry tomatoes, salt, and pepper.
8. Beef jerky — A portable protein option, including for breaking a fast, but she advises checking for added sweeteners.
9. Olives — She highlights their fat, fiber, and polyphenols, and says they can help with hunger. She also connects them to fasting and autophagy practices.

She closes by inviting viewers to share their favorite snacks and recipes.

Presenters and people mentioned

• Presenter: Dr. Mindy Pelz
• People mentioned: Jim Kwik, Tom Bilyeu, Dr. Valter Longo