I understand that some individuals prefer a more structured approach to their diet. For this reason, I have included a cheat sheet of food options that pair well with intermittent fasting. While it is not mandatory to strictly adhere to these food options, it can serve as a helpful guide for individuals who are seeking a nutrient-dense diet during the eating window. I still highly recommend you view the entire course on the paleolithic diet or keto diet as those courses contain loads of valuable information.
Proteins
- Grass-fed beef
- Pasture-raised chicken and turkey
- Wild-caught fish and seafood
- Game meats (e.g., bison, elk, venison)
- Organ meats (e.g., liver, heart)
- Eggs
Fruits
- Berries (e.g., blueberries, strawberries, raspberries)
- Apples
- Oranges
- Bananas
- Pineapple
- Mango
- Papaya
- Avocado
Vegetables
- Leafy greens (e.g., spinach, kale, arugula)
- Broccoli
- Cauliflower
- Carrots
- Sweet potatoes
- Squash (e.g., zucchini, butternut squash)
- Bell peppers
- Onions
- Garlic
Nuts and seeds
- Almonds
- Cashews
- Walnuts
- Macadamia nuts
- Pistachios
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Flaxseeds
Fats
- Salmon
- Chia Seeds
- Flax seeds
- Hemp seeds
- Grass-fed beef
- Pasture-Raised Eggs
- Coconut oil
- Olive oil
- Avocado oil
- Ghee
- Grass-fed butter
Beverages
- Water
- Herbal tea
- Black coffee (in moderation)
- Electrolyte Drinks
- Coconut water
Foods to avoid or limit
- Refined grains
- Legumes (e.g., beans, lentils, peanuts)
- Trans fats
- Seed oils
- Processed foods
- Sugars and sweeteners (e.g., white sugar, high fructose corn syrup)
- Artificial additives (e.g., food dyes, preservatives)
- Alcohol
