Module 2: Diet.
Intermittent Fasting with HIgh Protein and Low Carbs.
Intermittent Fasting
There are several different ways of doing intermittent fasting — all of which involve splitting the
day or week into eating and fasting periods.
During the fasting periods, you eat either very little or nothing at all.
These are the most popular methods:
● The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and
restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16
hours in between.
● Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by
not eating from dinner one day until dinner the next day.
● The 5:2 diet: With this methods, you consume only 500–600 calories on two
non-consecutive days of the week, but eat normally the other 5 days.
By reducing your calorie intake, all of these methods should cause weight loss as long as you
don’t compensate by eating much more during the eating periods.
Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to.
It’s also the most popular.
High Protein n Low Carb.
A protein dominated diet and focuses less on carbs. You have to consume 1g/kg of protein and
under 60gs of carbs a day. Typically, go for 100 gs of protein and 55 gs of Carbs and some
appreciable amount of fat(HDL fats).
Calorie intake for a day.
Moderately
Gender Age Sedentary* Active* Active*
Females 19-30 1800-2000 2000-2200 2400
31-50 1800 2000 2200
51+ 1600 1800 2000-2200
Males 19-30 2400-2600 2600-2800 3000
31-50 2200-2400 2400-2600 2800-3000
51+ 2000-2200 2200-2400 2400-2800
Pick your category and proceed with the food selections accordingly. To lose weight, eat 500
cals in deficit.
Sample Menu:A
Mealtime Foods
3 eggs, any style, with 1 or 2 servings of mixed vegetables. You can use
the vegetables in a vegetable omelet or a frittata or serve the eggs
scrambled, fried, or poached over the vegetables, such as with
Breakfast Mediterranean vegetables.
Large salad with 6 ounces of protein, such as a green salad with
chicken and strawberries (add 2 ounces of extra chicken) topped with
Lunch strawberry vinaigrette dressing
1/2 cup regular cottage cheese (you can substitute ricotta for one
more gram of carbohydrates) or, for those on the Paleo diet, a
handful of nuts or olives.
1 medium wedge of cantaloupe
Snack 2 tablespoons flax seed meal
6 ounces of salmon, g
rilled, broiled, or baked
2 cups of non-starchy, low-carb vegetables, such as spinach,
asparagus, broccoli, or cauliflower
Dinner NO
Sample Menu B
Mealtime Foods
Breakfast smoothie with 14 ounces milk or milk substitute, 1/2 cup
blueberries, 1/2 teaspoon vanilla extract, 1 tablespoon lemon juice or
Breakfast lime juice.
Order two grilled chicken breast sandwiches without the bun or
condiments at a fast food restaurant such as Wendy's. You might ask
if you can just order the grilled (non-breaded) chicken breast for less
than a whole sandwich. Also, order a side salad that has only greens
Lunch and vegetables (no croutons).
3 large mushrooms or other vegetable dippers with 1 tablespoon of
Snack spreadable cream cheese or nut butter
Chicken club wrap with 4 ounces of sliced or roasted chicken, 1/2 cup
red pepper, a tomato, half of an avocado, and 1 tablespoon
mayonnaise. Use large lettuce leaves as the wrap.
Dinner NO
Sample Menu C
Mealtime Foods
Broccoli-cheese frittata or omelet with 1/2 cup cooked broccoli, 2
diced slices of Canadian bacon, and 1/3 cup low-fat cheese (omit the
cheese for paleo diet)
Breakfast
Vegetable soup with a can of b
lack soybeans added. A serving is 1 cup
of the soup.
A roast beef wrap made with two slices of lean roast beef, 1/2 cup
roasted red peppers, and 1 tablespoon of mayonnaise, wrapped in a
lettuce leaf.
Lunch
15 whole almonds or pumpkin seeds
Snack
Chicken
1 cup cooked greens (spinach, chard, mustard, or kale)
NO
Dinner
