Intermittent Fasting

Intermittent Fasting Part 4 – What to eat when you break your fast?


You can eat whatever you want while fasting


Not really.

Intermittent fasting works so well; because it isn’t a short-term diet, it is a lifestyle approach to eating and living. If you’re looking to get ripped in six weeks, then I’m sorry to inform you but it’s going to take longer than that.

One thing I pride myself on is not restricting my clients or myself from food we enjoy. If I want to go out to dinner with my friends once a week and eat something “naughty”, I will. The same thing goes for my clients, I teach them how Intermittent Fasting helps build a better relationship with food.

In order to do this, you can follow the 90/10 rule.

90% of the food you eat should be whole nutritious food that’s not packaged and processed. This means meat, dairy, eggs, vegetables, sweet potatoes etc and you can then have some “free food” in the remaining 10% of your diet.

When I say free food, this means you still have to eat within your macronutrients and calorie goals for the day but you you have 10% of your allowance for “free foods”.

If you are eating three meals a day following the 16:8 fasting approach, you’re eating 21 meals a week. That means two meals a week should be “treat meals”.

You’ll notice I said “treat meals” and not “cheat meals” because you’re not really cheating yourself. A “treat meal” is taking time to enjoy what you’re eating and not feel guilty about it afterwards. A treat is eating half a pizza instead of a whole one, a small Coke instead of a large, and eating it with your family on a Friday night and actually enjoying it instead of hiding in the fridge so no one sees you.

But remember you still have to TRACK YOUR FOOD.

If you consume more calories than you burn during the day, then you will not lose weight. It’s plain and simple.

Intermittent fasting isn’t going to change this.

So here’s a formula to follow for you to know how much you need to eat every day

Body weight (in kgs) x 30 for men
Body weight (in kgs) x 27 for women

70kg male x 30 = 2100 calories
70kg female x 27 = 1890 calories

That’s how many calories on average you would need to eat in order to MAINTAIN your bodyweight at this current moment.

You might be eating more than this or around this calorie range which is why you aren’t able to lose weight.

The next thing you need to do is to reduce the amount of calories by 10 – 15% to figure out how much you need to be eating to get your body to start burning fat. You should always aim for the smaller reduction at first because the less effort it takes to lose fat, the better.

Male: 10% of 2100 calories = 1890 calories.
Female: 10% of 1890 = 1700 calories

The goal is to have you eating as much as possible so you’re not eating off your own hand or nibbling on celery all day.


So now that you know how many calories you need to be eating the next most important thing you need to do is figure out how much protein you need.

Here is a simple guide I use to calculate protein for anyone whether it be a male or female or whether it be losing fat or gaining muscle.

BW (in kg) x 2 E.g = 70kg x 2 = 140g of protein
BW (in lbs) x 1 E.g = 155lbs x 1 = 155g of protein

Once you know how much protein you need, the next thing you need to do is to figure out your fat intake.


The second most important macro is fats. Why? Because fats are required for hormonal function such as testosterone, insulating and protecting our vital organs and our body needs a certain amount a day that we can’t produce naturally which is why it’s so important. Fat used to get a bad rap but now the tables have turned and it appears that fat isn’t as bad for you as we thought it might be, but too much fat can lead to problems too, which is why I’m going to make some safe suggestions for you. If you choose to eat more than recommended that’s completely fine.

The minimum amount of fat you would want to consume is about .6g per kg of bodyweight which if you were a 70kg male would be 42g of fat. However, I’d recommend going a little higher and choosing 1g per kg of bodyweight, which means you’d be consuming 70g a day.

Now fat is the highest in calories out of all macronutrients at a whopping 9 calories per gram. So, in this case, we would multiply 70 by 9 to figure out how many calories are coming from fat.

70 x 9 = 630 calories.

So if 630 calories are coming from fat and 560 calories are coming from protein, that’s 1190 calories used up of your 1900 calorie allowance for losing weight. Which brings us to our last macro tomorrow, carbs.

Comment below how much fat you are going to have a day



Carbs Are The Final Piece Of The Puzzle

Carbs aren’t the devil and you need them in your diet. Your brain’s main source of energy is carbs when you’re running or lifting weights your body’s primary fuel is carbs and if you want to avoid biting your coworkers arm off because you’re carb hungry you will want to have some carbs in your life. The only thing is that there’s no essential requirement for carbs because everyone is different. Some people would rather eat more carbs and some would rather eat more fat, in reality, it doesn’t really matter, but it’s better to err on the side of some carbs instead of none.

So if you’ve got 710 calories left after accounting for protein and fats you can use that remainder for carbs. 1g of carbs = 4 calories (the same as protein).

710/4 = 178g of carbs.

So if we look at everything combined it would be this….

1900 Calories
140g of protein
70g of fats
178g of carbs

And there you have it. You know exactly how many calories you need to be eating every week to lose weight. You know how much protein, fats and carbs you need and how many calories each of those require and now the most important part is to stick to those numbers as best as you can.

The best way to do this is by purchasing a food scale (I like this one) and using myfitnesspal which will give you the macronutrient breakdown how each meal and your totals for the end of the day. A quick way to view this is when you open myfitnesspal on your phone you simply turn it to the side with your screen on unlock mode and the numbers for each meal will appear.

Once you start to track food and become aware of how much you’re eating, you’re then in control and get to choose what you can and what you can’t eat. If you’re eating 2000 calories a day, that means you need to make sure you’re eating 1800 “good calories” which means no processed crap and then 200 “bad calories” means you can eat whatever you want.

I promise you when you start to lose weight while being able to have a few beers or some ice cream because you’re tracking your food it’s going to be much more sustainable.



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Tyson Brown

Author Tyson Brown

Coffee Lover, Online Coach, Superhero movie buff and Intermittent Fasting Expert. Tyson Will help you build a lean body like the almighty Thor and get rid of that stubborn belly fat for good!

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