The 11 Foods I’m Eating to Lose Fat for Summer (they work fast)

DeLauer normally eats 4-6 whole eggs for health benefits, but when cutting he shifts the macronutrient ratio toward pure protein. This simple swap reduces fat calories significantly while keeping the meal volume and satiating protein load. He notes that the yolks have valuable lipids and choline, so he doesn't abandon them, just dials them back.

DeLauer acknowledges the counterintuitive nature of adding honey during a cut, but he cites mounting evidence that honey's bioactives matter more than its sugar content. He references Paul Saladino's 'guzzle the stuff' mantra, but personally uses only a couple tablespoons as a treat to avoid craving other junk. He mentions that when he's depleted from crazy long workouts, he might have more, but usually it's a small staple. He explicitly distinguishes Manuka from regular honey, emphasizing MGO content.

DeLauer mentions recent evidence on cacao nibs' satiety effect, which aligns with its pure fiber nature. He doesn't dump a lot of science but highlights the anti-inflammatory angle from cocoa antioxidants. He feels a mental lift from it, which he attributes to the flavor and crunch, making low-calorie eating more sustainable.

DeLauer has praised green bananas for years, but now new research on the flour form solidifies it as a superfood for him. He quotes a study showing the microbiome shift happened 'in almost no time'. He describes the satiety as so strong that you'll have practically no appetite. Because the flour is tasteless, it's easy to add to meals. This fits his overarching theme of using satiety-driven foods rather than just restricting calories.

DeLauer used to drink Fairlife but stopped after learning about the BCM7 peptide in A1 milk. He explains that most US dairy comes from A1 cows because they produce more milk, but ancestral breeds (A2) may be healthier. He notes that European milk often feels different because it's predominantly A2. He now uses Pioneer Pastures, which makes both filtered milk and clean protein shakes without sucralose or carrageenan. He emphasizes voting with dollars by buying at Target to encourage the dairy industry shift. He personally consumes these shakes and milk as a staple because they satiate him and feel like a treat while fitting his fat-loss macros.

He stumbled onto Icelandic skier by accident when the store was out of Greek yogurt. He noticed the higher protein content (5-10% more) and loved the tangy, almost cheese-like thickness. He now uses it as a base for cacao nibs, creating a dessert-like treat that fits perfectly into his fat-loss diet. He believes the thickness adds to the psychological satiety, making it more satisfying than runnier yogurts.

DeLauer generally avoids grains and rice but found this hash brown trick from his wife. He buys pure shredded potatoes at Trader Joe's with no additives. The meal feels indulgent but is simple and low in calories, satisfying his occasional starch craving without derailing his cut. He contrasts it with fast-food hash browns, which are deep-fried. The poached egg on top mimics eggs benedict minus the English muffin, further boosting protein.

DeLauer emphasizes that newer evidence shows blueberries don't just donate antioxidants but actually cause the body to ramp up its own defenses. He loves them for their low glycemic index, high fiber, and delicious taste. Along with golden kiwis, raspberries, and occasional watermelon, they form his fruit arsenal.

DeLauer notes that people often feel unusually full after eating oysters or mussels, and the DPP4 inhibition explains it. He contrasts with the drug Ozempic, which is a GLP-1 receptor agonist; mollusks work by keeping your endogenous GLP-1 active longer. He also mentions sacha inchi seeds have a similar effect but didn't detail them. He sees mollusks as a powerful satiety weapon in his arsenal, alongside other high-fiber or high-protein foods. He doesn't specify a frequency, just that he's added more of them.

DeLauer perfected a chow mein/pad thai style dish with shirataki noodles as a fat-loss hack. He finds a Thai sauce at Sprouts made with almond instead of peanuts, uses tamari or coconut aminos, and tops with shrimp or chicken. The entire meal may be 200-300 calories but looks and feels enormous, preventing feelings of deprivation. He highlights this as the ultimate satiety weapon. It's consistent with his message that these foods don't magically burn fat; they just make it easy to stick to a deficit.

He explains that the antioxidant profile of Manuka honey helps the body metabolize sugar better over time, so even a higher-glycemic honey becomes a tool for satiety and carb control. He mentions Paul Saladino's 'guzzle the stuff' approach but personally limits to a couple of tablespoons, seeing it more as a treat that prevents splurging on other sweets. He cautions that those with insulin resistance should still be careful but might start with lower-GI acacia honey. The shift is about using honey's bioactive compounds—not just its sugar—to manage appetite and carbohydrate partitioning.

He references a decent-size study where green banana flour flipped the gut from high Firmicutes (associated with obesity) to high Bacteroides in nearly no time. The resistant starch massively increases incretins and satiety, so appetite vanishes. He frames this as one of the most powerful microbiome interventions. He recommends 2 tablespoons, notes the flour has practically no taste, and can be added to foods. This aligns with his broader focus on satiety over magic fat-burning.