Foods You Can Eat With Intermittent Fasting

Proteins

  • Meat (Beef, Chicken Breast etc…) – Grass fed if possible
  • Eggs
  • Cottage Cheese
  • Fish
  • Whey Protein   I personally prefer to chew my protein, but do drink it post-workout (3 times per week)

Carbs

  • Brown Rice
  • Black beans – Protein, heart-healthy fiber, antioxidants.
  • Sweet Potato
  • Yams
  • Potato
  • Quinoa
  • Barley – Low GI, high-protein, liver cleanser.
  • Oats
  • Millet
  • Wheat (bread, pasta, pitta)
  • Etc…

Don’t be afraid of carbs, they are important for fat loss, muscle development, proper brain and body functioning. Eat the majority of your carbs post-workout.

When you are fasting try a cleanse, it can really help you get the most from the process.

Read: The Truth About Carbs

Carbs On Rest Days

  • Evening time
  • Less carbs (50-100 grams)

Carbs On Training Days

  • Post-workout
  • Lots of carbs (100-250 grams)

Vegtables

All types of vegtables !

I recommend broccoli with your meat based meals.

Broccoli is very powerful anti-estrogenic and anti-cancer food.

The more the better…

Fruits – Should be limited as fruits usually contain lots of sugar that interferes with fat loss.

I only eat:

  • Apples
  • Berries

I swap them every day, with my cottage cheese.
Yes, there are probably more fruits that are allowed but I like to keep it simple and eat one of those every day.

Once you reach weight maintenance phase (6%-8% body fat), you can enjoy a wider variety of fruits as you can eat more calories.

Healthy Fats

  • Avocados – estrogen reducing food, very healthy fats. (half avocado on non-training days max)
  • Nuts – estrogen reducing food, very high in calories. Almonds are my top pick. (10 nuts per day max)
  • Nut butters – peanut butter, almond butter (consume in low quantities when losing weight)
  • Dark chocolate – 70% or more Cocoa

Estrogen management is important to be able to eliminate fat from chest area.

Fluids

  • Water (possible with lime or mint)
  • Tea (no sugar added)
  • Black coffee (no sugar or milk added)

Talk soon,

Dave Clark

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