15 Foods to Eat to Get Under 8% Bodyfat (and stay lean forever) - Marcus Filly’s Daily Diet

Top Foods for Longevity & Fat Loss | Marcus Filly

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Timestamps ⏱

0:00 - Intro
0:55 - Oatmeal
2:51 - 30% Off Your First Order AND a Free Gift Worth up to $60
3:51 - Whey Protein
6:07 - Potatoes
8:09 - Whole Eggs
10:10 - Berries
12:12 - Rice
14:48 - Chicken
18:57 - Chickpeas
20:52 - Greek Yogurt
23:35 - Cabbages
25:01 - Bananas & Oranges
26:31 - Lean Ground Beef
28:57 - Olive Oil
32:01 - Avocado
34:19 - Where to Find More of Marcus' Content

[TomRipley]

The essential foods that keep me physically and mentally on top:

Greek yoghurt
Sardines
Salmon
Ribeye steak
Free range eggs
Avocado
Asparagus
Artichoke
Rocket
Low carb berries (raspberries mainly)
Mushrooms (all types)
Garlic
Dark chocolate

Supplements:

Electrolytes
NAC
Organic turmeric with ginger and black pepper
Magnesium complex
Lipotrophic factors
Vitamin D
Pro bio cultures

[ChrisPaqueta]

I'm never going back to what my doctors suggested.Just finished reading 'Health and Beauty Mastery' — this book exposes health industry! It’s so revealing that it’s even being restricted by big pharma and nobody talks about that!

[JoeNardi]

🎯 Key points for quick navigation:

00:00:00 *🏃‍♂️ Oatmeal for Longevity and Energy*
- The importance of foods for longevity, athletic career sustainability, and everyday energy.
- Oatmeal as a staple: offers carbohydrates, satiation, affordability, and accessibility.
- Oatmeal fits different dietary habits and complements various protein options.
00:03:55 *🥛 Whey Protein: Convenience and Nutrition*
- Whey protein is fundamental in an athlete's diet and pairs well with oatmeal.
- Appreciated for its convenient, clean, and lean protein source.
- Discussion on whey protein's classification and powder preferences.
00:06:00 *🥔 The Versatility of Potatoes*
- Potatoes are reintroduced as a significant energy source for athletes.
- Highlighting the satiating quality of potatoes and their appropriate use in a diet.
- Insights on restaurant options emphasizing lower-calorie potato choices.
00:08:09 *🍳 Whole Eggs: Balanced Nutrition*
- Whole eggs provide a beneficial mix of protein and fat with valuable micronutrients.
- Importance of cooking methods in maintaining egg nutrition without added calories.
- Eggs help maintain energy levels and fullness, fitting well in longevity-focused meals.
00:10:07 *🫐 Berries for Micronutrients and Fiber*
- Berries, notably in frozen form, offer significant micronutrients and are cost-effective.
- They're low in calories but high in fiber, enhancing satiety.
- Berries are versatile and appealing for both taste and health benefits.
00:12:11 *🍚 Rice as an Energy Source*
- Rice is a calorie-dense but strategically important food for fueling and recovery.
- Preference for simple, steamed white rice as part of post-training meals.
- Discussion on rice quality and its effects on sensitivities.
00:14:42 *🍗 Chicken for Lean Protein*
- Chicken breasts preferred for controlled protein intake, crucial for active lifestyles.
- Nutrient profile of chicken matches dietary goals for longevity and satiety.
- Restaurant tips on managing calorie intake with chicken dishes.
00:18:56 *🌱 Chickpeas and Gut Health*
- Chickpeas and legumes offer fiber, aiding in digestion and promoting gut health.
- Their versatility in dishes like hummus and salads contributes to dietary fiber.
- Chickpeas align with diets of regions noted for longevity.
20:32 *🍦 Greek Yogurt's Nutritional Role*
- Greek yogurt as a core protein source, with benefits including probiotics and dietary versatility.
- Suitable dairy alternatives for those who can't tolerate milk.
- Availability and variety of yogurts globally, with an emphasis on Europe.
23:35 *🥬 Cabbage for Longevity and Volume*
- Cabbage as a frequently consumed vegetable adds fiber and volume to meals.
- Versatility in forms such as fermented, raw, or blended in smoothies.
- Importance of high-volume, low-calorie foods for maintaining body composition.
24:55 *🍌 Convenient Fruits for Longevity*
- Bananas and oranges as easy, zero-preparation fruits available in most stores.
- Emphasizing convenience foods that contribute positively to a diet.
- Accessibility and affordability compared to processed snacks.
26:28 *🥩 Benefits of Lean Ground Beef*
- Nutritional value of ground beef, including amino acids and connective tissue.
- Advantages of lean cuts, like higher protein content and less fat.
- Practicality and variety in meal preparation with lean ground beef.
28:59 *🫒 Olive Oil as a Trusted Fat Source*
- Olive oil as a primary fat source for energy and lean body composition.
- Questioning the need for additional fats and focusing on balanced intake.
- Reflection on past misconceptions about overconsumption of fats.
31:54 *🥑 Avocado's Unique Appeal*
- Avocado praised for its texture, fat content, and fiber.
- Includes considerations for a lifelong diet and sustainability.
- Balanced, unprocessed, and cost-effective food choices for health-conscious eating.

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[TadahiroYagi]

I have read many books, I listened to many Youtube videos by many of the world's leading gurus and health experts but nothing came close to “the hidden herbs” by anette ray. I recommend everyone giving it a read.

[gabrielsoto]

More and more I’m seeing that, all you have to do is eat “real” food and stay active/exercise and you are good!

[terrigarringer]

*key remark - active lifestyle. As long as you're active, oatmeal is a great option.

[citizen_toxie_]

I feel more energized and clear minded when I start my day with protein and fats. I used to eat oatmeal every morning for years and always struggled getting my day started. Now my breakfast consists of bulletproof coffee and a protein (eggs, ground beef, protein drink). I hit the ground running.

[andreasalinas]

I love Marcus Filly, his diet and training approach is always top level 💪🏼

[karenhikesalot]

Marcus Filly is so refreshing with his non-low carb space. He has helped me so much.

[Lucasvoz]

Oats are awesome for low budget diets, high carb and even relatively high protein. Most of us can't afford eating perfectly at all times.

[Clarkssman]

I'm glad he said he prefers chicken breast so people can gravitate towards them now and leave lots of thighs for me🙂

[dantodor]

This is the first Thomas video I struggled to watch. Veggies, lean meat, fear of fat and calorie counting. And it's like prof. Noakes didn't wrote anything. Amazing.

[lelandcrisler]

Keep bringing this guy on! So relatable

[rachelmcgill]

Thomas, a video discussing plant-based protein vs animal-based protein in terms of bioavailability, especially after the age of 50, would be very helpful.❤

[erickelly]

I like this guy, his diet philosophy is very much like my own. Just real whole foods that work for YOU based on YOUR lifestyle.

[carlosa.]

Excellent INFO as always Thomas
Keep'em coming
👍👍👍👍👍💪💪💪💪💪

[Corkfish]

I've always avoided oatmeal, but my dad is in his 90s and he's eaten oatmeal with blueberries and walnuts every day for as far back as he can remember. He still goes to the gym every day as well.

[brianmoore]

Happy to hear this guy mention most of my staples in my diet 😂. Not in love with the preference toward leaner meats and all the carbs but he is an athlete. His job is working out for most of the day. For the average person who has to squeeze workouts into their busy lives, I think eating that much carbs and little fat can slow you down.

[danielcanter]

I switched oatmeal to health fats and protein in the morning and my muscles went flat my explosive power went so after a year doing that I switched back to oats and 5 months in I’m shredded muscles are full and explosive power back. Same calories, same weight

[shaunprinsloo]

The carnivore dudes attacking oats so much but oatmeal is my thing for years now. Carnivore dudes are attacking so much good food at the moment.