Intermittent Fasting is a big topic in the fitness industry. Rightly so, as it's such…
The problems with most diets are many, and they’re severe. Unfortunately most diets are quite literally money making scams, that don’t really care for people’s long-term results or long-term health.
The recent documentary ‘The Game Changers’ was a nice little reminder of this reality – essentially serving as an extended commercial for pea protein.
Then you have low carb, Keto, Paleo which I prefer, as at least they’re recommending legitimately healthy foods. But the issue with these diets is that they’re unsustainable for anyone that has a social or family life (just about every human).
As I’ve always said:
- Good luck eating zero carb at most restaurants, most of the time
- Good luck eating zero carb at your friends dinner party
- Good luck eating zero carb over Christmas
- Good luck never eating potatoes, rice, fruits, and a whole host of nutrient-dense, satiating-as-hell foods ever again
Is it possible? Yes.
But you don’t want to be putting too many rules and restrictions on yourself when you really don’t need to, as it’s not good for you psychologically. Something that’s so closely related to your baseline biology and survival is not something to be taken lightly. It’s like depriving yourself of sex, in a sex-filled world. Not a good idea. You’re bound to suffer in some way, shape or form.
Intermittent Fasting is based on freedom of choice, thus, it’s FAR more long-term sustainable for the average man living a normal life in the Western world. Your fasting diet should be based on these realities. If you want a little more reading, check out this article if you’re a beginner.
Your Intermittent Fasting Diet: The Magic Seven
Which brings me onto the main topic for today – I put out THIS tweet recently, and it turned out to be a pretty popular one. It said:
- “Black coffee
- Red meat
All within an 8 hour eating window, or less = MAGIC.
Low body fat, for life.
High muscle mass & strength.”
This is essentially the ‘backbone’ of what your fasting diet should look like under an Intermittent Fasting structure, and what you should be consuming day in, day out.
This backbone provides you with all the essentials, without compromising on sustainability or flexibility. Assuming you actually stick to these foods and don’t deviate very often (most people fail miserably here), you get:
- VERY high protein
- VERY high quality fats – critical for testosterone
- ZERO junk
- ZERO sugar (not carbs)
- Massive satiation per calorie, assuming lean cuts of meat and lots of veggies
- Huge amounts of micronutrients – covering all your health bases (although I would also add in vitamin D if you’re in the UK, northern US or Canada)
And then as far as recovery, sleep and muscle growth is concerned, you’ll want to eat as many carbs as you PERSONALLY need. The more active you are, the leaner you are, and the more muscle you have, the more carbs you tend to need.
Obviously I’m talking about ‘clean carbs’ here, not junk food. If you want to know exactly how many carbs YOU need for your ideal physique and when to eat them (carb timing is critical), check out these IF meal plans.
Another question I received a lot was in relation to the point – coffee. Is this in the window, or before?
The answer is, it depends.
If your first meal is at 1pm, then I really think it’s a good idea to have your black coffee well before this, and never post 12pm, as the risk for reducing sleep quality is too high.
But if you’re following something unusual, like your first meal at 10am (certain industries and certain shift work may require this), and your second meal at 2-4pm for example, then sure, you could have coffee in your eating window.
It depends on you, your preferences, and your sleep/stress.
Now, if you’re looking for the ideal training program to pair with your fasting diet, and ‘Magic Seven’ system, then check out the programs here.
Finally, if you’re ready to completely transform your health, undo your Dad Bod, and look better than 95%+ of men in your age group, then check out my coaching options.
You get coaching calls, meal plans, training programs and complete accountability via Whatsapp. It’s almost your guaranteed path towards a lean 15% body fat (or leaner, if you wish to go further with it).