Intermittent Fasting Diet

The method of intermittent fasting we recommend is the 16 and 8, this is when you eat for eight hours and fast for 16 hours. You can still drink fluids as long as there are 0 cal throughout your fasting period, but you are restricted from eating. For example, you would eat between the hours of 12noon to 8pm, then fast between the hours of 8 pm and 11:59am. 

We recommend this for people who tend skip breakfast and start eating later on in the day. The benefit of this is you are holding back on calories early on in the day, giving you the opportunity to enjoy them calories later on in the day or evening.

Steady Diet

For a steady diet we recommend eating three nutritious meals per day alongside two snacks. The diagram below shows what your portion should look like on your plate, also the snacks we recommend to eat in between meals.


Snack 1


Protein Powder (1 Serving) + Water


Snack 1


Protein Powder (1 Serving) + Water



Sauce & Flavor Add-ons

• Mustard
• Soy Sauce
• Dry Spices / Herbs / Meat Rubs
• Salt / Pepper
• Lemon / Lime Juice
• Balsamic Vinegar / Glaze
• Hot Sauces
• Stevia / Splenda

Drinks (In Desirability Order)

• Water – 2-3 Liters per day
• Coffee (with daily mi allowance to adhere to)
• Tea (with daily milk. allowance to adhere to)
• Green Tea
• Flavored / Fruit Teas
• Sugar Free Flavored Water
• Sugar Free / Calorie Free Juice (if needed for cravings)
• Sugar Free / Calorie Free Fizzy Drinks (if needed for cravings)

If it has ZERO calories, go crazy! Even if it isn’t on the list.

Choose the diet method that’s most sustainable for you. 

Although there are many different diets that work, the main thing all these diets have in common is a CALORIE DEFICIT. You will only lose weight and burn fat if you are in a CALORIE DEFICIT, no matter which diet plan you follow.

A calorie deficit is when you eat less calories and your body burns on a daily basis. For example if your body burns 2000 cal per day you will eat 1500 cal per day. A 500 deficit per day will equal 3500 deficit at the end of the week meaning you will lose 1 lb of body fat. Do not recommend anything higher than a 500 cal deficit on a daily basis as this will result in putting stress on your body, organs and can restrict weight loss and slow down your metabolism. 

Try to eat foods high in nutrients & lower in calories 

🍏 🍌 🍠 🍞 🥕 🥦 🥑 🍇 🍉 🧀 🥚

And avoid foods high in calories, but low in Nutrients

🍫 🍪 🍩 🍭 🍦 🍔 🍟 🍕 🌭 🌯 🥪 🍬

If you’ve consumed a decent amount of nutrients within your daily diet there is NO reason why you can’t enjoy the odd treat it’s not about restricting your self, but finding a good balance 

Understand calories/energy balance & Micro-nutrient intake

Below is a list of foods we recommend with the macro group they belong too. We also have hundreds of recipes with macro and calories breakdowns in our recipes section 

Protein (Palm)

Chicken Breast
Turkey Breast
Rump Steak
Minced Beef (<5% Fat)
Pork Tenderloin
White Fish (Any)
Shellfish (Any)
Canned Tuna
Low Fat Quark
Low Fat Cottage Cheese
Low Fat Greek Yogurt
Egg Whites (x6)
Quorn (Any)
Beef Jerky
Protein Powder (1 Serving)
Protein Bar (High Quality)

Veggies (Fist)

Leafy Greens (Any)
Green Beans
Onions (Any)
Mushrooms (Any)
Tomatoes (Any Fresh)
Peppers (Any)
Berries (Any)

Carbs (Cupped Hand)

Sweet Potato
Red Potato
Beans / Legumes (Any)
Brown Rice
Rissotto Rice
Wholemeal Pasta
Tortilla Wrap (x1)
Sanwich Thins (x2)
Rolled Oats
Fruit (Any)

Fats (Thumb)

Peanut Butter
Almond Butter
Coconut Oil

Olive Oil
Nuts (Any)
Seeds (Any)