Foods to Avoid With Intermittent Fasting

There are many foods that make you fat or lower your health, I will try to cover them here.

Foods that increase insulin are considered to make you fat, here is a list of most common foods:


  • Sugar based drinks –  syrups, sodas etc…
  • Sugar based sweets – chocolate bars, cookies, cakes, ice-cream and almost all packaged sweets.
  • Avoid proccessed meats- Hot Dogs, Mcdonalds burgers and other crap, low quality protein…
  • All soy based products – soy is very estrogenic (female hormone) and a big cause of man ‘boobs’.

Eat Soy If You Want Man Boobs

95% of soybeans grown in the US are genetically modified.

Soy causes you to look older, increases your estrogen levels in the body, and promotes increased fat storage in chest area.

Here are a few other names soy tends to hide under:

  • Mono-diglyceride
  • Soya, Soja or Yuba
  • TSF (textured soy flour) or TSP (textured soy protein)
  • TVP (textured vegetable protein)
  • Lecithin
  • MSG (monosodium glutamate) – Most of the packaged, frozen meat products contain this

The 2 keys to straight-forward fat loss

1. Calorie deficit – no matter what you eat, if you’re in calorie deficit you lose weight

2. Low insulin – the more you increase your insulin the less fat your body burns.

Carbs / sugars increase insulin, so don’t consume them throughout the day.

Consume healthy carbs at your big meal at night as appropriate on the intermittent fasting protocol.

Read: The Truth About Carbs

First paragraph in Wikipedia about Insulin:

Insulin stops the use of fat as an energy source by inhibiting the release of glucagon.

So as you can see, it’s very simple, as long as our insulin is not raised, our body uses FAT as it’s energy source, and therefore you lose fat.

The intermittent fasting goal is that we inhibit our insulin on our 16 hour fast to burn maximal fat, and on the 8 hour eating window we try to limit insulin raise by using low GI carbs.

Insulin is not your enemy, it’s just needs the right timing, the best timing for your high-carb meal is after your strength training workout, that’s where most of the carbs will be used to restore depleted muscle glycogen, instead of being stored as fat.

Fat loss is not a hard process, it’s a SMART proccess. Time your meals right, and you will never have to prevent yourself from any food…


Considering that you follow the intermittent fasting + strength training protocols.

You’re encouraged to have a cheat meal of whatever you like once per week. This method is known as carb refeed, and is necessary to restore high metabolism levels.

Talk soon,

Dave Clark

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