Okay, so you’re already sold on the intermittent
fasting lifestyle and reap all of its amazing benefits. It can be life changing. But you
can’t fast forever. You still need to eat. In this video, I’m gonna show you what to
eat when intermittent fasting to maximize your results. This is the exact same list
of foods that I give to my private coaching clients and they’ve all gone to see some
amazing results. So you know it works. So make sure you stick around until the end of
the video because I have a PDF of this food list that you can download for free. If you’re
new to the channel, make sure you hit that subscribe button to get notified every time
I post a new video every week. Alright, let’s dive in.
What’s up guys! Carlo Macapinlac here from NewbieFitnessAcademy.com. I help busy professionals
look good shirtless so they can feel more confident and get the most out of their lives.
Listen, in my opinion, intermittent fasting is the most effective and sustainable method
of weight loss. Because, it’s not really a diet. Right? It’s more of a lifestyle.
And the concept is pretty simple. You fast intermittently for a certain period of time
whether that’s 16, 20, or 24 hours and let your body use your fat stores for energy,
then you have a specific eating window to eat food.
So let’s talk about the eating part because intermittent fasting works for weight loss
but it doesn’t just give you the green light to hit up your local all you can eat joint
once you break your fast. It doesn’t work like that. There’s definitely a way to eat
to maximize your results. And this is something that I get asked all the time. What am I supposed
to eat when I break my fast? Here’s a closer look at some of my favourite foods that I
regularly reach for on a daily basis. First things first. We evolved to eat plants
and animals so we’ll start with that. And if you’re watching this and you’re vegan.
I’m sorry. I hope we can still be friends. Ever heard of the saying you are what you
eat? And that’s true. But a better version of that saying is you are what you eat ate.
It’s important that they come from as many high quality sources as possible. This principle
applies to all the foods that I’m gonna talk about by the way. In a perfect world,
you’re eating organic, wild caught, and grass fed. But that’s not always possible
for everyone. If I don’t have access to organic and grass fed for example, and there’s
a world of difference between grain vs grass fed meat by the way. I usually buy a lean
cut of beef or lean ground beef and I just add grass fed butter to it. That way, I know
that the saturated fat in my meat is coming from a good source.
Speaking of butter. Butter is delicious and high in saturated fat. Again, you wanna buy
grass fed butter if you have the ability to do so. No, it doesn’t jack up your cholesterol
levels and it definitely doesn’t clog your arteries. Listen, fat isn’t bad for you.
Let’s just that out of the way. I have a separate video that explains this in further
detail if you wanna know more about it. For now, you just need to take my word that fat
doesn’t make you fat. If anything, if you’re not eating enough fat, you’re probably fat.
Plus, everything tastes better with butter. That’s kind of a universally accepted truth.
It’s great for cooking. It’s a good source of vitamin A, which is a fat-soluble vitamin
needed for skin health, immune function, and healthy vision. It also contains vitamin E,
which supports heart health and acts as an antioxidant to protect your cells against
damage caused by molecules called free radicals. More on that in a second. Additionally, butter
contains small amounts of other nutrients, including riboflavin, niacin, calcium, and
phosphorus. And no, margarine is not the same. Margarine is a highly processed food like
product made from vegetable oils and is highly inflammatory. And no, I don’t care if you
believe it’s not butter. That stuff is toxic. If you still have it in your fridge, toss
it. Your body will thank you for it. Next, let’s talk about bacon. It’s one
of God’s greatest gift to humans. That and women. Bacon is a staple in my diet. It’s
delicious. I don’t think I need to convince you that you should be eating it. And no,
you can’t convince me that turkey bacon is better unless you like the taste of cardboard
box. Because that’s what turkey bacon tastes like. Now, a lot of people shy away from bacon
because it’s fatty so let’s talk about that real quick. The fats in bacon are about
50% monounsaturated and a large part of those is oleic acid. The same fatty acid that olive
oil is praised for and generally considered “heart-healthy”. Then about 40% is saturated
fat, accompanied by a decent amount of cholesterol. And if you’re still one of those people
with fat phobia, no, saturated fat and cholesterol is not bad for you. There are tons of research
out there that actually shows the more saturated fat and cholesterol you eat, the lower your
risk of heart disease. Again, check out my video about how eating fat doesn’t make
you fat. Listen, there are three things you don’t cheap out on in life. Your haircut,
your tattoo artist, and bacon. Seriously. Have ever had cheap bacon? It’s no bueno.
Buy the good stuff. Next, you should be eating whole fat yogurt
or full fat dairy of any kind. First of all, let’s get one important thing out of the
way. Non fat dairy or reduced fat version of any kind of food is BS. Because if you
cut out the fat from food, then you have to replace it with something else to make it
taste good and that something else is sugar. If you look at the labels of non fat yogurt
or skim milk for example, you’ll be shocked by how much sugar is in there. So no more
skinny vanilla lattes for you. And have you ever tried low fat cheese? It tastes like
crap. Now let’s talk about whole fat yogurt. Specifcally,
greek yogurt. And if you’ve never tried it, you’re in for a treat. It’s like eating
ice cream guilt free. Greek yogurt is different from other yogurts because it goes through
a straining process to remove the whey. By the way, see what I did there? Whey is a liquid
that contains lactose, a natural sugar found in milk. Why is removing whey a good thing?
Well, approximately 65 percent of the human population has a reduced ability to digest lactose after
infancy. No way! Okay, I’ll stop. And if you’re lactose intolerant, you’ll know
exactly what I’m talking about. Lactose is no good for your stomach. That’s why
greek yogurt is the bomb. It also contains probiotics which are good bacteria that restores
a healthy bacterial balance within the gut. Improving your gut health is a whole other
world but just take my word that probiotics are good for you. Greek yogurt is also an
excellent source of calcium which can help improve bone health.
Next, let’s talk about eggs. This is kind of a no brainer but eggs should be a staple
in your diet. And in a perfect world, you’re eating organic eggs from happy nesting chickens.
If not, try to at least buy ones that are enriched with omega-3 for it’s anti inflammatory
benefits. It’s a little more expensive but it’s worth it. I mean, your health depends
on it. The humble egg is literally one of the most nutritious foods on the planet. It’s
got tons of good fat, it’s got cholesterol and vitamins, and a decent amount of protein.
And the yolk specifically is actually the healthiest part of the egg because that’s
where all the nutrients are, 13 vitamins and minerals specifically, including things like
lutein, which is often referred to as the eye vitamin and is great for brain development.
You can also find cholein which is also crucial for brain development, healthy liver function,
nerve function, and muscle movement, as well as supporting energy levels and maintaining
a healthy metabolism. It’s literally the perfect food and it’s delicious.
Okay now let’s talk about vegetables. Everyone knows that eating vegetables has profound
health benefits. That’s another generally accepted truth. But not all vegetables are
created equal. Some are better than others. You wanna limit your starchy vegetables like
beans, butternut squash, chick peas, and potatoes. Instead, you wanna stick to green leafy cruciferous
vegetables. These include broccoli, brussel sprouts, cabbage, cauliflower, kale, radish,
rutabaga, turnip and arugula. What makes this group of veggies so special? They all contain
something called Sulforaphane. Sephora-what? Sulforaphane is a phytochemical and is increasingly
referred to as an anticancer compound. This reputuation is linked mainly to sulforaphane’s
potent antioxidant and antiflammatory properties. Now let’s give some extra love to one of
my favourite vegetables. And that’s the humble but super awesome cauliflower. It’s
kinda become the grain of vegetables but with the added benefit of 900% fewer carbs than
rice. 900%! It’s the best! Cauliflower can be prepared in many different ways. You can
steam it, you can make cauliflower rice, cauliflower pizza crust, cauliflower jackets, cauliflower
cars, cauliflower anything! Now, what about fruit? What I’m about to
tell you is a little controversial but here’s the problem with fruit. Fruit is high in carbs.
That’s a fact. A lot of people are under the impression that you don’t have to count
the carbs in fruit because it’s “natural”. It doesn’t matter. Yes, it has the added
benefit of fiber but your body still has to process that sugar. Think of fruit as nature’s
version of candy. Now I’m not saying fruit is bad. But if your goal is fat loss, and
you wanna eat fruit, try to stick to ones that are low in carbs like berries and kiwis
for example and try to keep it to 100g total daily.
Having said all that, there are some exceptions when it comes to fruit and avocado happens
to be one of them. Avocado is a pretty unique fruit. While most fruit consists of carbs
primarily, avocado is rich in heart healthy monounsaturated fat. It’s creamy, fatty,
and delicious. It’s rich in antioxidants and it’s packed with good saturated fats
and twenty other vitamins, minerals, and micronutrients. It also contains fiber which helps with digestion.
It’s often referred to as a superfood. It can be added to a lot of dishes because of
its good flavour and rich texture. It also happens to be the main ingredient in guacamole.
Need I say more? Now let’s talk about treats. Specifically,
the underrated and under appreciated dark chocolate. Now I’m with you. Dark chocolate
used to be the reason why I had trust issues. You think you’re eating milk chocolate,
you take a bite, and you realize you made a huge mistake. But let me argue for dark
chocolate here. Dark chocolate is full or antioxidants, fibre, and minerals. It’s
actually one of the best sources of antioxidants on the planet. One study showed that dark
chocolate had more antioxidant activity, polyphenols and flavanols than any other fruits tested,
which included blueberries and acai berries. Yup it’s better than the all mighty acai
berry when it comes to antioxidants. It contains a decent amount of soluble fiber and is loaded
with minerals like iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and
selenium. Basically, dark chocolate is awesome. Listen, I love milk chocolate just like any
other human being but much of the healthy cacao has been stripped away from it and has
been replaced by sugar. There’s definitely an adjustment period when you switch from
milk chocolate to dark chocolate. It’s kind of an acquired taste but you’ll get used
to it eventually. Try to buy at least 85% cacao or you can be brave and go 90%. You’ll
come around to it. Next, let’s talk about nuts. Nuts are antioxidant
powerhouses. Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing
free radicals which are unstable molecules that may cause cell damage and increase your
risk of disease. Like avocado, nuts are full of mono and polyunsaturated fats as well as
a variety of vitamins and minerals. And they make for a great snack. Almonds, pistachios,
cashews, walnuts, and macadamia nuts are great options in case you’re wondering.
Okay let’s quickly talk about cooking oil. Because you gotta cook your food with something.
Olive Oil, coconut oil, avocado oil, and butter, should be your only options when it comes
to cooking oil. Sunflower oil, canola oil, grape seed and other types of seed oil belong
in the garbage. There’s a reason why they’re so cheap. Long story short, canola oil and
the likes are highly processed and are high in omega-6 which are highly inflammatory and
opens pandora’s box to all sorts of disease. It becomes toxic when heated at high temperatures.
It’s just not made for human consumption. So if you have those cheap oils at home, just
toss it out. Now, you probably noticed that I didn’t
put soda, juice, or flavoured drinks of any kind. And for good reason. Listen, If you
decide to ignore everything I’ve said so far, it won’t hurt my feelings. Don’t
worry. And do just one thing for your nutrition, this is it. For crying out loud, stop drinking
soda and stop giving soda to your kids. Sugar sweetened beverages contribute to a staggering
60% increase in childhood obesity. It’s the same thing with adult obesity. You need
to give your kid and yourself for that matter, a fighting chance here. Sugar sweetened drinks
that uses fructose like fruit juice concentrates and high fructose corn syrup are the worst
when it comes to this. And most sodas contain one or the other. You’re literally drinking
liquid sugar. Stop. Just stop. You can’t possibly think that drinking that stuff is
good for you. There is literally nothing beneficial when it comes to drinking soda. It makes you
fat and sick. Okay, rant over. Now, here’s what a sample intermittent fasting meal plan using
some of the foods from that list just to give you an idea of how much of it you should be
eating. And I’m using an app called MyFitnessPal for this. So, this meal plan is based on a
16 hour fast so I skip breakfast and I eat two big meals.
Now one of the things that kinda sticks out here is that my meals are super simple. I’m
a busy guy just like a lot of people and I don’t have time to prep fancy meals. I try
to stick to single ingredient types of food to keep things simple. If you have more time
in your hands, by all means, get creative and make yourself something delicious.
Now, if we look at the macros ratio of this meal, it’s high fat, low carb, and moderate
protein. If we’re talking about macros ratio for anyone who likes to track their macros,
and you should, you wanna go around 70% fat, 20% protein, and around 10% carbs. So we’re
talking about a high fat, very low carb, and moderate protein diet. The complete opposite
of the standard American diet. Because when you restrict carbs and give your body mainly
fat to burn, it adapts to become very good at using fat for energy. You become a fat
burner and if you give your body 50g of carbs or less, your body enters a state called ketosis
and this is when you get into advanced fat loss territory. This diet is more commonly
referred to as the Ketogenic diet. Why is that important? Well, one of the side effects
of intermittent fasting is that it puts you in ketosis, right? That’s a good thing.
That means that your body is burning fat for energy when you don’t eat. But you can’t
fast forever. You still need to eat. And that’s the food list that I’m about to give you
comes in. So if you combine intermittent fasting with a diet that keeps you in ketosis, the
Ketogenic diet, then you stay in that fat burning state all the time. You become an
unstoppable fat burning machine. And if you’re trying to lose weight, I don’t think there’s
a better combination out there. I personally think that it’s the holy grail of weight
loss. And that’s when you see all these crazy transformations out there. Check out
my video about combining intermittent fasting with the ketogenic diet if you wanna know
more about it. Okay, as promised, I wanna give you a free
copy of my Lean Body Blueprint. This is how I melted all the fat around my stomach and
turned it into a six pack without going on a crazy diet or wasting hours at the gym.
It’s a simple 4 step process specifically designed for busy professionals and it’s
the exact same blueprint that I teach all my private coaching clients and they’ve
all gone to see some amazing results. Included in this blueprint is the food list that I
talked about in this video. If you want to be the next success story then download your
free copy of the lean body blueprint right now. There’s gonna be a link in the description
box or somewhere at the top here. Just click on it, type in your email, and I’ll send
it to you right away. Alright, that’s all I’ve got. Give this
video a thumbs up if you enjoyed it and share it with your friends. Please subscribe to
my channel if you haven’t already, I post a new video every Friday, and hey, leave a
comment below if you have any questions about this video. I know we covered a lot of topics
here and I wanna know your thoughts! Thanks for watching and I’ll see you in the comments
section.! Virtual high five!