Intermittent Fasting Eating Plan for Men

INTERMITTENT FASTING

INTERMITTENT FASTING EATING PLAN

Intermittent fasting refers to periods of abstaining from foods and calorie-containing drinks.

This intermittent fasting eating plan is based on a time-restricted eating model, whereby you only eat during a specific timeframe and fast the rest of the day.

We specifically used the 16:8 regime that requires you to fast for 16 hours before regularly eating for 8 hours.

for 16 hours for 8 hours

HOW DOES IT WORK?

Restricting food intake to a certain timeframe and fasting the rest of the time will result in skipping some meals and snacks, automatically leading to a lower calorie intake. Sticking to the plan every day of the week (even over weekends) is crucial. If you eat during times you should be fasting, you risk consuming more calories, which can keep you from losing weight.

You can determine the exact time you want to fast, but the eating plan is structured so that you fast during the morning (skipping breakfast and a morning snack) and continue to eat lunch and dinner as usual. A suggested timeframe to fast is from 20:00 (after dinner) to 13:00 the next day.

It is important to stay hydrated during times of fasting. You are allowed to consume water (preferably) and calorie-free beverages only.

INTERMITTENT FASTING EATING PLAN

THIS EATING PLAN IF YOU:

• Prefer to skip breakfast or do not have time to eat breakfast.

• Prefer eating less often during the day.

• Have a lower appetite in the morning and enjoy eating later in the day.

• Want to try a new, different approach to weight loss.

• Exercise in the afternoons and want to structure your meals and snacks to support training.

• Enjoy eating breakfast and having regular meals and snacks during the day.

• Feel very hungry, tired or weak when skipping meals or snacks.

• Tend to overeat or binge when you are allowed to eat again after fasting for a certain time.

• Need to control your blood sugar levels strictly by consuming regular meals and snacks.

Use the food exchange list provided at the end of the document to replace any foods that you dislike, are alergic to, or would simply like to deviate from.

SUPPLEMENT GUIDE ESSENTIAL FOR RESULTS

ACCELERATES THERMOGENESIS

Stimulates metabolism

Reduces appetite

Reduces fat storage

Provides feel-good energy

SNACK REPLACEMENT

Stay fuller for longer

Reduces cravings

Source of fibre and collagen

Maintains lean muscle mass

High in protein for muscle recovery

REDUCES FAT ABSORPTION

Improves body composition

Prevents weight gain

ADD-ON TO ACCELERATE RESULTS

LEAN MUSCLE RECOVERY

Increase strength

Train harder

Recover faster

Stay hydrated

Caffeine-free

CONVERSION OF FAT INTO ENERGY

Stimulant-free powerful source of L-carnitine

Weight-loss aid

Can assist with converting fat into energy

MONDAY

UPON WAKING UP

WITH MORNING TRAINING

SKIP BREAKFAST

BEFORE FIRST MEAL

FIRST MEAL

BEFORE SECOND MEAL

SECOND MEAL

THIRD MEAL

TUESDAY

UPON WAKING UP

1 tbsp. L-Carnicut

WITH MORNING TRAINING

1 serving All9™ Amino

SKIP BREAKFAST

Water, black coffee, black tea or any calorie-free drinks may be consumed.

BEFORE FIRST MEAL

A capsule Phedra Cut Burn XT One-A-Day

FIRST MEAL

Egg omelette (1‒2 whole eggs and 1 egg white), seasoned with pink Himalayan salt, use ½ tbsp. olive oil for pan

Filling: ½ to 1 cup cut spinach, tomato, peppers

Extra: 1 tbsp. grated hard cheese

2 softgels CLA Pure 1000

BEFORE SECOND MEAL

2 capsules CLA Pure 1000

SECOND MEAL

Biltong (50 g)

2 veggie skewers (cucumber, cherry tomatoes, olives)

1‒2 scoops of Diet Whey & Collagen

THIRD MEAL

Lean mince (150‒200 g), stir-fried in olive oil

Cauliflower rice (1 cup)

Tomato, celery and herb bolognaise (1 cup cooked)

Sautéed string beans (1 cup), use ½ tbsp. olive oil for preparation

2 softgels CLA Pure 1000

fasting involves abstaining from eating for 16 hours before eating regularly again for 8 hours. Please continue to drink adequate amounts of water when you are fasting.

UPON WAKING UP

WITH MORNING TRAINING

SKIP BREAKFAST

BEFORE FIRST MEAL

FIRST MEAL

sweet

Lean mince (90‒120 g), tomato & feta salad (1 handful green leafy

tomato & ½ ring

BEFORE SECOND MEAL

SECOND MEAL

THIRD MEAL

(150‒200

(1

squash (1‒2 halves) with ¼ tsp.

Cucumber, feta & sunflower seed salad (1 cup cucumber,

feta ring, 1 tbsp.

THURSDAY

UPON WAKING UP

WITH MORNING TRAINING

SKIP BREAKFAST

Water, black coffee, black tea or any calorie-free drinks may be

BEFORE FIRST MEAL

Phedra Cut Burn

FIRST MEAL

One-A-Day

Beef stir-fry strips (120‒150 g)

Quinoa (½−¾ cup)

Stir-fried vegetables (1 cup shredded cabbage, spinach, bell peppers, mushrooms)

2 softgels

Pure 1000

BEFORE SECOND MEAL

Pure

SECOND MEAL

Unsalted, roasted nuts (50 g)

1‒2 scoops of Diet Whey & Collagen

THIRD MEAL

Chicken thighs (150‒200 g)

Roasted sweet potato slices (½ cup)

Grilled baby marrow (1 cup)

Coleslaw (1 cup shredded cabbage, peppers, celery). Dressing: 1 tbsp. olive oil, apple cider vinegar & mustard (extra: 30 g sunflower seeds)

2 softgels

Pure 1000

for

UPON WAKING UP

WITH MORNING TRAINING

SKIP BREAKFAST

BEFORE FIRST MEAL

FIRST MEAL

BEFORE SECOND MEAL

SECOND MEAL

THIRD MEAL

UPON WAKING UP

WITH MORNING TRAINING

SKIP BREAKFAST

BEFORE FIRST MEAL

FIRST MEAL

1

(1‒2

hard

and 1

(½

BEFORE SECOND MEAL

SECOND MEAL

(1

(50

THIRD MEAL

(2

fish (150‒200 g) with olive oil,

vegetables (1 cup sweet potato, baby marrow,

Sautéed string beans (1 cup) (olive oil for sauté)

with ½ tsp. pumpkin or sunflower

UPON WAKING UP

1 tbsp. L-Carnicut

WITH MORNING TRAINING

• 1 serving All9™ Amino

SKIP BREAKFAST

• Water, black coffee, black tea or any calorie-free drinks may be consumed.

BEFORE FIRST MEAL

• A capsule Phedra Cut Burn XT One-A-Day

FIRST MEAL

• Roasted chicken, no skin (120‒150 g)

• Roasted baby marrow (4‒6 halves) with 1 tbsp. parmesan cheese

Stir-fried vegetables (1‒2 cups) (Mix of cabbage, spinach, carrots, mushrooms, onion) (1 tbsp. olive oil for preparation)

2 softgels CLA Pure 1000

BEFORE SECOND MEAL

• 2 capsules CLA Pure 1000

SECOND MEAL

• Veggie stick with hummus (2 tbsp.)

Almonds (50 g)

1‒2 scoops of Diet Whey & Collagen

THIRD MEAL

• Small, crustless spinach & feta quiche (2 whole eggs and 1 egg white). Filling: handful baby spinach, ½ cup mushrooms and ½ feta ring), 1‒2 cups green salad with olives (5‒10) and vinaigrette (1 tbsp.)

• 2 softgels CLA Pure 1000

Intermittent fasting involves abstaining from eating for 16 hours before eating regularly again for 8 hours. Please continue to drink adequate amounts of water when you are fasting.

FOOD

NUTSNON-STARCHY VEGETABLES NUTS

A serving of leafy greens is about 2‒3 cups. For all other non-starchy vegetables, ½ cup cooked or 1 cup raw is a serving.

1 serving = approx. 105 kJ (25 calories), carbs 5 g, protein 1‒2 g, fat 0 g

Artichoke

Leeks Rocket Lettuce, all Asparagus

Microgreens

Bamboo shoots Mushrooms Broccoli Onions Brussels sprouts Parsley Cabbage Peppers, all Carrots Radicchio Cauliflower Radishes Celeriac root Salsa Celery Scallions

Chard / Swiss chard Sea vegetables Chives Shallots Coriander Snap peas, snow peas Cucumbers Spinach Eggplant Sprouts, all Squash (delicta, pumpkin, spaghetti, yellow, zucchini)

Tomato Fennel

Turnips Green beans

Vegetables, fermented Greens (beet, collard, dandelion, kale, mustard, turnip)

Water chestnuts

Horseradish Watercress

PROTEIN

1 serving = approx. 60‒120 calories, carbs 15‒30 g, protein 0 g, fat 0 g

1 serving = approx. 70‒140 calories, Carbs 15‒30 g, Protein 3‒6 g, fat 0 g

Almonds

Almond butter Brazil nuts

Cashews Chia Seeds Coconut, dried Flaxseeds, ground Hazelnuts 5 Hemp seeds Macadamia Nut & seed butter Peanuts Pecan halves Pine nuts Pistachios Pumpkin seeds Sesame seeds Soy nuts Sunflower seeds Walnut

Tbsp

Tbsp

Bacon Beef

Cheese: Cottage Feta Goats cheese Mozzarella shredded Ricotta

White or dark meat Eggs, whole Egg whites

Fish: Salmon Herring Mackerel Sardines (in water or oil) Trout Tuna (Canned, chunk light or solid light, in water or oil)

Yellowtail Lamb, leg, chop or lean roast Liver Pork, tenderloin Sausage Shellfish (shrimp, crab, lobster, clams,mussels, oysters, scallops)

Turkey, white or dark meat Venison/Game

SERVING 2 slices 90 g ¾ cup 60 g 60 g 60 g /½ cup ⅓ cup 90 g 2 1 cup 90 g 90 g 90 g 90 g 120 g 120 g 120 g 90 g 90 g 90 g varies 120 150 g 90 g 90 g

FOOD EXCHANGE LIST

NUTS

FATS & OILS CONDIMENTS LEGUMES & STARCHES

1 serving = approx. 45 calories, carbs 0 g, protein 0 g, fat 5 g

1 serving = approx. 150‒220 calories, carbs 0 g, protein 14‒28 g, fat 1‒9 g

1 serving = approx. 45 calories, Carbs 0 g, protein 1 g, fat 5 g

Avocado Butter Coconut milk, regular Cream Cream cheese

Oils, cooking: coconut (virgin), grapeseed, olive, sesame

Oils, salad: 1 Tsp. Almond, avocado, canola, flaxseed, grapeseed, hempseed, olive, pumpkin seed, high-oleic safflower and sunflower, sesame, walnut

Mayonnaise (unsweetened made with avocado, grapeseed or olive oil)

Olives, black or green Salad dressing made with quality oil

MCT powder MCT oil Sour cream

SERVING 2 Tbsp 1 Tsp 1 ½ Tbsp 1 Tsp 1 Tbsp 1 Tsp 1 Tsp 1 Tsp 8 1 Tbsp ½ Tbsp 1 Tsp 2 Tbsp

Cacao (powder/nibs)

Carob

Miso

Blackstrap molasses

Mustard

Bone broth Salsa (unsweetened)

Flavoured extracts (e.g. almond, vanilla) Soy sauce/tamari

Garlic

Spices: all fresh or dried (e.g. chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder or flakes, paprika, pepper, turmeric etc.)

Ginger

Tomato sauce (unsweetened)

Herbs, all fresh or dried

Vinegars (unsweetened)

Horseradish

Apple cider vinegar

Hot sauce (unsweetened)

Balsamic vinegar Lemon

Red wine or white wine vinegar Lime

Allowed sweeteners: Stevia

Xylitol

Erythritol

Allowed beverages: Water

Coffee/espresso

Tea (green/rooibos/English)

Non-caffeinated herbal teas (mint, chamomile etc.)

Sparkling water (unsweetened)

Beans (Black-eyed, black, cannellini, edamame, garbanzo, kidney, lima, mung, navy, pinto, etc.)

Bean soups (homemade)

Hummus

Lentils (brown, green, red, yellow, French)

Peas Wrap Quinoa Brown rice Butternut Carrots

DAIRY

SERVING ½ cup ¾ cup 4 Tbsp ½ cup cooked ½ cup cooked 20cm ½ cup cooked ½ cup cooked 1 cup cooked 1 cup cooked or raw

Full fat/ full cream recommended 1 serving = approx. 420‒630 kJ (100‒150 calories), carbs 12 g, protein 8 g, fat 5‒8 g

Kefir, plain Milk Yogurt: Plain Unsweetened Full cream Greek

SERVING 1 cup 1 cup ½ cup ½ cup ½ cup ½ cup