New Mediterranean Style of FASTING – Full Fat Loss Meal Plan

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using Mediterranean fasting to get lean is a really solid strategy and the literature is starting to back it up quite a bit now a couple weeks ago I posted a video announcing that this challenge was starting and although it's a challenge it's really just more of a community meal plan I wanted to create something that everyone could follow you can adjust macros a little bit you can adjust amounts this isn't the absolute end-all be-all but this is the general framework that I'm going to follow and I want you to follow with me if you're interested now what we're going to do is we're going to alternate days we're going to have a non-fasting day and we're going to have an 18-hour fasting day so every other day you'll be fasting every other day you won't be fasting but you'll be following Mediterranean principles so when I say every other day you're fasting you're still going to be eating you're not fasting the whole day you're just fasting for 18 hours and then eating what's on this side of the board so we'll go through break down and get a basics of it now again I put a link for the pdf version of this as well so that way you can download a copy you can print it out you can put it on your fridge you can carry it in your car whatever so you can remember it you can pop it up on your phone super easy so that Link's down below and then butcher box was generous enough to sponsor this entire challenge so as far as the meat for this entire protocol things like the ground beef things like the chicken breasts things like the steak whatever you can get through butcher box and it's a special link and they have a lot of cool promos going on they've got like free ground beef for life and it's all grass-fed grass-finished beef so even if it's just to say hey you know what they sponsor this content we're putting out really good meal plans even if it's just as like a thank you give them a shot give them a try it's totally worth it you don't have to stick with it if you don't like it but I highly highly recommend it because it makes life super easy and convenient just to have your meat shipped directly to your doorstep but I'm not kidding when I say their grass-fed steaks are the best steaks I've probably ever had outside of a couple unique situations at very nice restaurants okay okay so what you're going to do is wake up in the morning I want you to make a concerted effort to have a minimum of a half a liter of water put a squirt of lemon in there and maybe a tablespoon or two of apple cider vinegar I can go on and on about the reasons why and I've done many videos explaining I can link out to them in the description I'm not going to bore you with the details here ideally I'd love if you could work out fasted but again it's up to you I'm not going to force you to I just think it works better personally and the literature seems to back it up although it's split pretty evenly on both sides here's what you're going to have for breakfast and again you can adjust the uh the amounts here you know maybe you're a small frame person that doesn't weigh that much you don't necessarily need to eat the same amount right two to three whole eggs and cook them in olive oil at a low temperature contrary to popular belief if you have good quality olive oil you can cook with it you just don't want to cook at an extreme high heat over like say 400 degrees two ounces of either Parma ham or smoked salmon Parma ham is essentially just like prosciutto all it's going to be is going to be ham and salt like Costco has a great one you don't want any of the sodium benzoids you don't want any of the phosphates anything like that look for a ham that just has salt and ham and then smoked salmon same kind of thing try to go for a salmon that is like a sockeye salmon that's been smoked and one that doesn't have doesn't say farm raised on it okay one cup of strawberries or blueberries or mix if you go blueberries try to go wild blueberries they're significantly lower carb and yeah a full cup of them you're still only going to have maybe 20 to 30 grams of carbs now full disclaimer if you are someone that does low carb feel free to omit the carbohydrates from this that's totally cool of me a quarter to a half of an avocado and 2 000 milligrams of fish oil with this meal we really want to keep those Omega-3s high so get a good quality fish oil one that is in triglycerol form maybe fish oil maybe cod liver oil something called calamarine oil or krill oil is really good too you're going to be taking it with a lot of your meals to keep those omega-3 values up for lunch anywhere from four to eight ounces of lean ground beef chicken or turkey now I love butcher boxes beef it's pretty lean they have bison which you could use as well make a Caprese style salad with your lunch this is something way to have some fun with it so use like a half a cup of little mozzarella or you can use goat cheese or feta if you'd rather some cherry tomatoes cut up maybe some basil and two tablespoons of olive oil so whatever amount that makes with a half a cup of mozzarella and two tablespoons of olive oil it's probably going to make about three quarters of a cup or so maybe a cup half of an avocado fun fact if you want to cut it up and put it in your caprese it actually works really good too you can do the olive oil and then you also want to add a little balsamic vinegar but just be careful with the vinegar because sometimes there's a lot of sugar so you can always use red wine vinegar white rice vinegar or balsamic if it's low sugar onions garlic and peppers are okay as well if you wanted to saute some up and mix them up in anything too thousand milligrams of fish oil with this meal dinner time your choice of four to eight ounces again of salmon scallops any kind of white fish those would be preferred if you don't eat fish go ahead and go for chicken breasts that's fine one cup of cooked lentils I prefer red split lentils little higher polyphenol content in those just because of the pigment but they're also just a great form of fiber so additionally if you want to go the pasta route lentil or chickpea pasta is great and you just want one cup cooked so what one cup after you cook it of this chickpea or lentil pasta like Bonza or any of those kinds if you're going low carb sub that with zucchini noodles totally cool or you can just put it over a bed of zucchini or wilted spinach two to three tablespoons of olive oil on top of that and then some Parmesan to taste so you're basically making a white sauce or olive oil sauce you could put a smidge of butter in there too if you want and then of course once again we've got our thousand milligrams of fish oil and the veggies I want you to add some veggies with either asparagus broccoli squash or zucchini every other day you're going to do this for 30 days okay now we're going to move into the fasting day so on this day you're going to basically be skipping breakfast and not eating until later in the day there's a lot of detail and Nuance that goes into fasting and I don't want this to be a one hour video so what I've done is down in the description I've linked to some of my more popular fasting videos if you need an introduction on how to fast but the basics of it it's straightforward you're just not eating okay so wake up you're gonna do one half two one liter so I might have you drink a little more water in this case with uh obviously lemon and ACV and one thing I didn't write down that I think is important it might not be a bad idea to sip on some electrolytes throughout the course of the day not a sponsored plug but I do want to mention this is where I would recommend something like element electrolytes lmnt because there's a thousand milligrams of sodium so it kind of carries you through the day a little bit better caffeine is fine it's fine on both days okay ideally if you really want to follow this really strictly I would recommend having caffeine only on your fasting days not because caffeine is the enemy but what that's going to do is it's going to improve some tolerance and you might actually get a nice benefit it's going to preserve the effects of caffeine to be stronger on your fasting days so try it maybe it's a way to get off some of the caffeine and preferably green tea so ideally only caffeine on a fasting day you're going to fast until the 18 hour mark hits right so as soon as you hit 18 hours you break your fast so depending on when you start it could vary but you're going to break your fast with three to five ounces of lean meat I don't care what you choose turkey chicken Shake I don't recommend breaking with lean red meat it's a little hard to digest save that for later but a shake is fine too it's whey protein plant-based it's all good a small handful of fruit I think having a little bit of fruit here might help you out we just don't want to go overboard I just want more polyphenols I want more antioxidants at the end of your fast you could absolutely Get Away by just having the protein if you don't want to do the fruit here I just think the more that we can squeeze in as far as antioxidants in the better as far as a Mediterranean approach one hour later after you break this fast you have a more robust meal okay this one you can have a protein of choice up to 50 grams of protein so you can take in 50 grams of protein at once you absolutely can I don't care what kind of protein to choose it could be a shake it could be a can of tuna it could be chicken it could be a cat it doesn't really matter but what I do want you to have is less than 15 grams of fat okay that's the main thing here is it's a lower fat protein one cup of butternut squash or zucchini or red potato now obviously these are different glycemic indexes and loads but the red potato I think is going to give you that good starch especially if you've been working out so if you work out maybe after for the potato one ounce of macadamia nuts or hazelnuts or pecans these are the three nuts that I really lean into I think these are the best nuts macadamia nuts are my favorite however they're technically not Mediterranean but as far as a fatty acid profile is concerned they're as Mediterranean as can be they're just not geographically there okay three hours later this could be a little shorter okay if you broke your fast at 3 P.M then that's means you're having this meal at 4 pm that would mean you're having this meal at seven that's pretty late okay so it all depends right you can make it two hours if you need to and you might be full but you kind of need to eat a little bit more you got to make sure you get your calories in on these days protein of choice once again you can go a fattier cut allowed this time up to 20 grams of fat so you can go for a slightly fattier cut like a New York steak or something like that again butcher box has tremendous options for that now with that as long as it's less than 20 grams of fat we're good and as long as it's up to 50 grams of protein we're good six to eight ounces of a sweet potato purple sweet potato prefer slightly more antioxidant rich and has anthocyanins in it which are a very potent antioxidant one cup of sauteed mushrooms so one cup before they're sauteed so one cup fresh saute them I know not everyone digs mushrooms but they are such a tremendous source of beta glucans a tremendous source of vitamin D as well but that's optional two cups of greens wilted down so two cups of spinach wilted down is going to come down to probably three quarters of a cup to a cup of spinach I want it cooked because the cooking is going to break down the phytates and the oxalates in it so wilted down then add two tablespoons of olive oil and a squirt of lemon tastes really good with like some wilted spinach dessert not mandatory but I think you're going to want it one to two cups which two cups would be a lot the only people that will be having two cups will be people that are like maybe bigger people or people that are really working out hard on this day one cup ideal low-fat Greek yogurt or non-fat Greek yogurt that's unsweetened add a sweetener like monk fruit don't add sugar if you absolutely need your carbs I'm okay with you adding maybe a tablespoon of honey but it's still not recommended two tablespoons of chia seeds mixed in I want that soluble fiber in there and two tablespoons this is optional with of heavy whipping cream so take heavy whipping cream you can sweeten it with monk fruit again or don't sweeten it at all whip it up two tablespoons before it's whipped okay and then you can add some berries on top make a nice big dessert supplements optional not mandatory but I'll say the recommended ones here 400 milligrams of magnesium by way of what's called diamagnesium malate you can go on Amazon and search for one called jigsaw jigsaw Health has magnesium SRT in this dosage 3000 milligrams of the fish oil this time you're having just at the end of the day versus throughout 300 milligrams of alpha lipoic acid especially if you're active in fact I would only recommend this if you're really working out 1500 milligrams of L-Carnitine 1.5 grams of L-Carnitine to help mobilize fat a little bit more this you could even take during the day during your fast if you would like I wouldn't necessarily think you'd want to take it at night you may want to take it earlier in the day 200 milligrams of theanine to help you sleep and optional is a quarter cup of tart cherry juice which has some robust research to show that it's possibly even more potent than melatonin to help you sleep because as you're adjusting to a fast it might be harder for you to sleep for the first few days so again the link to download the entire PDF is in the description as well as the link to get butcher box and get your meat for this entire protocol and just to try them out so as always keep it locked in here my channel I'll see you tomorrow