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GUT&BUTT5-DAY CHALLENGEINTERMITTENT FASTING ANDCHALLENGE MEAL GUIDEMEAL GUIDE2021 FASTer Way Membership For Internal Use Only
WELCOME TO THEFASTER WAYGUT & BUTT CHALLENGEWith this guide, you’ll learn the basics of Intermittent Fasting andreceive your Gut & Butt 5-Day Challenge meal plan. We are thrilled tohave you in our challenge and cannot wait to watch you thrive.Through the Gut & Butt Challenge we will be focused on gut health,strengthening your core and glutes, and increasing your energy withintermittent fasting, whole food nutrition, and more.Intermittent Fasting is benef icial even if you don’t change yourcurrent diet, but it’s incredibly effective when you transition to sarilycomplicated and most of the current popular advice simply doesn’twork—and isn’t actually based on science! That’s exactly why theFASTer Way to Fat Loss was born, to combat the f rustration you feelwhen you’re doing everything “right” but still not seeing results.You'll get a sneak peak into the strategies that make the FASTer Wayhighly effective as you go through the Gut & Butt 5-Day Challenge.
WHAT ISINTERMITTENT FASTING?You’ve heard people talk about Intermittent Fasting, and you’re probablycurious what all the rage is about. Maybe it seems strange, and you aren’tquite sure how this practice fits into a healthy lifestyle. You might even beskeptical, and rightly so, as the diet industry is full of ridiculous productsand false promises that promote a yo-yo lifestyle.Intermittent Fasting is not a type of diet, but an eating schedule. Your bodyis always in one of two states: fed or fasted. In the fed state (any time yourbody is digesting food), your body’s insulin levels make it difficult to burn fat.However, in the fasted state (8-12 hours after your body finishes digesting),your insulin levels are lower and your body is better able to reach into fatstores for energy.WHEN YOU LOS E CA LO RI E- BURNI NGM USCLE , YOU LOWER YO U R META BO LI CRATE A N D MA KE I T HA RDER FO R YO U RBODY TO BU RN FAT.
People rarely go into a fasted state throughout the day. In fact, the populartheory of several small meals per day keeps us from ever reaching thefasted state. In addition, eating frequent meals regularly spikes our insulinlevels, which also hinders fat loss.While eating several small meals per day can lead to weight loss (caloriedeficits always do—at least initially), you will likely be losing both muscleand fat. When you lose calorie-burning muscle, you lower your metabolicrate and make it harder for your body to burn fat. You also might becomefrustrated because you never feel toned and fit, even though you areworking out and eating clean.
THE SCIENCE BEHINDINTERMITTENT FASTINGIntermittent Fasting encourages the body to burn fat while maintaininglean muscle mass, but because you’re mixing higher calorie consumptionwith lower calorie consumption periods, you don’t get as hungry as whenyou’re not eating. Unlike restricting calories, Intermittent Fasting doesNOT lower the body’s basal metabolic rate long-term; in fact, it increasesit! This makes Intermittent Fasting an incredibly effective weight lossstrategy, even for obese people. Studies show IF to be more effective forweight loss than calorie restriction. Not only that, Intermittent Fastingis better at helping people maintain lean muscle mass than diets thatsimply restrict calories.HOW DOES INTERMITTENT FASTING WORK?After you eat, your body works hard to digest your meal. As you breakdown your meal in your digestive tract, nutrients are released into yourbloodstream. That means your body often has excess fuel and that excessgets stored as fat. When you fast, your body has to rely on its energy storesby burning fat and glycogen. So, through Intermittent Fasting, you trainyour body to burn fat instead of storing it. Intermittent Fasting affects thebody’s hunger hormones (leptin, ghrelin, and insulin). Some studies haveshown that Intermittent Fasting may positively impact the hypothalamus,which is important for proper hormone function.5
INTERMITTENT FASTING HAS HEALTHBENEFITS IN ADDITION TO WEIGHT LOSSAs Intermittent Fasting grows in popularity,more and more studies are being conducted todetermine what benefits it may have and theextent of those benefits.According to the Cleveland Clinic, coronary heartdisease and Type II Diabetes may be reduced inpatients who fast. According to Johns Hopkins,fasting can ward off Alzheimer’s and Parkinson’s,and improve memory and mood. Other studiesshow an Intermittent Fasting diet can extendlifespan and slow brain aging.Additional benefits of Intermittent Fasting include(but are not limited to) the following: Improved hormone profile Maintenance of skeletal muscle mass Decreased blood glucose levels Decreased insulin levels Increased insulin sensitivity Increased lipolysis (breakdown of fats) andfat oxidation Increased growth hormone levels (preservesmuscle mass)
INTERMITTENT FASTING AND METABOLISMWhile the health and wellness industry has longtaught that the best way to keep your metabolismrevved up is to eat several small meals throughoutthe day, there is actually little to no research toback up this myth. In fact, metabolism has little todo with eating periods and is most closely relatedto muscle mass. The more lean muscle you have,the faster your metabolism.According to a study published in 2000 by theAmerican Journal of Clinical Nutrition, fastingperiods do NOT negatively affect metabolism whenproper calorie levels are maintained (i.e. when youeat ENOUGH).HOW TO GET STARTEDThere are several different Intermittent Fastingprotocols, however, the method we recommendin the Gut & Butt 5-Day Challenge is the daily16/8 method. This protocol calls for 16 hours offasting per day, with an 8-hour eating window.This allows your body to reset daily without feelingtoo restricted, which makes it a strategy that’seasy to sustain long term.
GIVE IT A TRY,HERE'S HOW!This Monday morning, skip your breakfast—don’t eat anything untillunchtime. When you break your fast, be sure to eat a balanced mealfull of whole foods according to the meal plan included in this guide.After that, go ahead and eat your dinner normally (you will probably beable to eat more since you skipped breakfast) and stop eating by 8pm. Once you’ve done that, try it again on Tuesday through our Gut &Butt Challenge. If waiting until lunch is too difficult, that’s fine. Starteating at 10 am, then keep moving it back until you’ve reached a 16hour fasting window.TIPS FOR FASTINGDuring your fasting window you can consume the following - Water,herbal tea, black coffee.Work out while fasted - If at all possible, work out while fasted, as thiswill maximize your hormonal output and increase your metabolic rate.However, if you can’t get your workout in during that window, don’t stress.Have a plan - Plan out what you will eat during your eating window andstay busy during your fasting window. Being prepared is the best wayto ensure your success. The FASTer Way is a comprehensive fat lossplan that is easy to fit into even the busiest of lifestyles.
" THE FASTER WAY TO FAT LO S S H A SCO MPL E TE LY CH AN GE D MY L I F E .I AM BLOWN AWAY BY TH E R ES ULTS IHAVE ACHIEVED A N D TH E EN ER G YTHAT I H AVE F ELT."- BRAN D IIn the FASTer Way, we pair Intermittent Fasting with carb cycling,strength training, and HIIT to ensure clients get the very best results.While all of these strategies have signif icant scientif ic backing, thetestimonials f rom the thousands of clients who have gone throughthe FASTer Way speak louder than the white lab coats ever could.These people have truly changed their lifestyles, and are happier,healthier, and a whole lot leaner.The reason this program is so incredibly successful is because wehave strategically paired our food cycle based on IF and carb cyclingwith specif ic workouts to maximize its effects. If you want guidanceand accountability while implementing these strategies so you canturn your body into a pro fat burner, then the FASTer Way to Fat Lossis the very best program available to help you do that!
THE FASTER WAY GUT & BUTT 5DAY CHALLENGE MEAL GUIDEAt the FASTer Way to Fat Loss, there’s nothing we love morethan empowering our clients to transform their lives. Nutrition is thefoundation of the FASTer Way lifestyle, but we know that transitioningfrom processed foods to whole-food nutrition can be difficult tonavigate.That’s why we created the FASTer Way to Fat Loss Gut & But 5-DayChallenge meal guide. Our delicious meals will satisfy even the mostrefined palates, yet are simple enough to make meal planning abreeze. These meal ideas will provide the flexibility you need toseamlessly implement whole-food nutrition into your life usingingredients you already have. We know this meal plan will makeyour healthy, new lifestyle easier than ever. Enjoy!
FASTER WAY TO FAT LOSS MEAL PLANDISCLAIMERThis content was developed solely for your personal use. It may not bedistributed or reproduced for publication, whether for personal orcommercial use, without written permission from Tress MarketingSolutions.All recipes in this plan are provided for informational purposes only.Please note that no information has been customized for you andsome modifications may be needed for your individual use. While wehave tested these recipes for accuracy, results may vary andadherence to the suggestions made herein does not guaranteeresults. Please note that this information is not medical advice, nor isit intended to replace medical advice. Before modifying your diet,seek advice from a licensed professional.Tress Marketing Solutions is not responsible for any liability, loss, ordamage caused or alleged to be caused directly or indirectly as aresult of the use, application, or interpretation of the content herein.
Salmon Stuffed AvocadosChocolate Avocado Smoothie, HardBoiled EggsChicken, Lettuce & Tomato Egg Wrap,Sesame Carrot Ribbon SaladMacadamia Nuts with RaspberriesChicken with Green Beans & AlmondSliversFruit SkewersCod with Brussels Sprouts & HempHeartsMacadamia Nuts with RaspberriesMediterranean BowlCobb SaladBeef Patty with Cucumbers & VeggiesCod with Broccoli and Lemon, BakedSweet PotatoEggs your Way with Bacon, BananaVanilla & Berry Overnight Oats, SlicedAlmondsBanana & Cherry Protein ShakeShrimp, Snow Peas & Jasmine RiceBeef, Rice & CarrotsChicken, Broccoli & Sweet PotatoesSalmon Kabobs and Asparagus,Steamed White RiceHTTP://WWW.FASTERWAYTOFATLOSS.COM
AppleAsparagusAvocadoBananaBaby SpinachBroccoliBlueberriesBrussels SproutsCherriesCarrotGrapesKiwiBaconChicken BreastChicken Breast, CookedCod FilletExtra Lean Ground BeefCherry TomatoesHummusCucumberLemonLemon JuiceGreen BeansGreen OnionNavel OrangePineappleRaspberriesOrganic Bacon, CookedSalmon FilletShrimpParsleyRed Bell PepperApple Cider VinegarRed OnionStrawberriesRomaineAvocado OilRomaine HeartsAvocado Oil MayoDijon MustardScallionsAlmond ButterExtra Virgin Olive OilSnow PeasPitted Kalamata OlivesSweet PotatoRice VinegarSweet PotatoBlack PepperSesame OilTomatoChia SeedsTamariChili FlakesCuminHemp SeedsWhole Grain MustardBrown RiceCanned Wild SalmonItalian SeasoningChickpeasEggMacadamia NutsJasmine RiceEggsOnion PowderQuinoaUnsweetened Almond MilkOreganoRed Pepper FlakesSea SaltSea SaltSea Salt & Black PepperSea Salt & Black PepperSesame SeedsCoconut SugarOatsVanilla ExtractBarbecue SkewersChocolate Protein PowderCodProtein PowderWaterSliced AlmondsSlivered AlmondsHTTP://WWW.FASTERWAYTOFATLOSS.COM
10 MINUTESWash avocado and cut in half. Remove pit. Save half for another use. Tip:store avocado half upside down in a small bowl of water in the refrigerator toprevent oxidizing/ turning brown.AvocadoCanned Wild Salmon (drained)Lemon (juiced)Sea Salt & Black PepperOnion PowderScallions (finely chopped, greenpart only)Whole Grain MustardAvocado Oil Mayo441Add the salmon salad mixture to the avocado half. Alternately, slice avocadoonto a plate, top with salmon salad, sprinkle with chili flakes (optional) andenjoy!Note: Salmon salad mixture can be prepared up to 3 days in advance andkept in the refrigerator. Serve chilled.Chili Flakes (optional)32g CholesterolIn a small bowl, add drained salmon and flake to break up chunks. Add spicesand scallions. Toss. Add lemon juice, whole grain mustard and avocado oilmayo. Stir until combined.32g81mg10g Sodium556mgFiber7g Calcium58mgSugar1g Iron1mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
2 MINUTESMacadamia Nuts (about 20 nuts)Enjoy!Raspberries3534g34g Cholesterol0mg14g Sodium3mgFiber8g Calcium53mgSugar5g Iron2mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
15 MINUTESBake or grill Cod fillet seasoned with salt and pepper.Cod Fillet (about 7 oz)Brussels SproutsSteam Brussels sprouts.Hemp SeedsSprinkle hemp seeds on Brussels sprouts. Feel free to add dry seasoning totaste.Plate cod and Brussels sprouts and enjoy!28347g7g Cholesterol99mg9g Sodium147mgFiber4g Calcium81mgSugar2g Iron3mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
25 MINUTESBake or grill chicken until internal temperature reaches 165 degrees.EggBaconPlace the egg in a saucepan and cover with water. Bring to a boil over highheat then turn off the heat but keep the saucepan on the hot burner. Coverand let sit for 10 to 12 minutes. Transfer the eggs to a bowl of cold water andlet the eggs sit until cool enough to handle. Peel and slice.Extra Virgin Olive OilLemon JuiceDijon MustardRomaine (chopped)Chicken Breast, Cooked (chopped)Cucumber (sliced)Green Onion (chopped, greensparts only)Meanwhile, cook the bacon in a large pan over medium heat for about fiveminutes per side or until the bacon is cooked through and crispy. Transfer toa paper towel-lined plate to let the bacon cool slightly then chop into smallpieces.To a jar add the oil, lemon juice, and mustard. Shake to combine.To serve, lay down the Romaine Lettuce top with the chicken, egg, bacon,cucumber, and green onion. Drizzle the dressing on top. Enjoy!54849g33g Cholesterol 322mg17g Sodium393mgFiber6g Calcium148mgSugar7g Iron4mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
5 MINUTESPlace all ingredients in your blender and blend until smooth. Pour into a glassand enjoy!AvocadoUnsweetened Almond MilkAlmond ButterBaby SpinachChocolate Protein Powder (25grams of protein)32719g Cholesterol31g0mg11g Sodium189mgFiber8g Calcium542mgSugar1g Iron2mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
15 MINUTESPlace eggs in a saucepan and cover with water. Bring to a boil over highheat.EggsOnce boiling, turn off the heat but keep the saucepan on the hot burner.Cover and let sit for 10 to 12 minutes.14313g10g Cholesterol 372mg1g Sodium142mgFiber0g Calcium56mgSugar0g IronStrain the water and fill the saucepan with cold water. Let the eggs sit untilcool enough to handle. Peel and enjoy!2mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
15 MINUTESBake or grill chicken until the internal temperature is at least 165 degrees.Season generously with salt.Chicken BreastGreen Beans (steamed)Serve with a side of steamed green beans & slivered almonds. Sprinkle withpink Himalayan salt & cracked black pepper. Add garlic and onion powder tothe chicken breast for extra flavor, which will not add to the macros.Slivered Almonds28742g9g Cholesterol124mg9g Sodium82mgFiber4g Calcium68mgSugar4g Iron2mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
15 MINUTESExtra Lean Ground Beef (grass-fed,made into patty)Cucumber (about 1 cup sliced)Chop and combine vegetables in a bowl.Cook beef patty on the grill or in a pan.Plate the salad next to patty and enjoy!Cherry TomatoesAvocadoRed Onion54243g35g Cholesterol 129mg16g Sodium143mgFiber8g Calcium66mgSugar5g Iron6mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
15 MINUTESIn a mixing bowl, whisk the eggs and salt together until well combined.EggsSea SaltHeat a small non-stick pan over medium heat. Add enough oil to the pan toevenly coat it. Season the chicken with salt and pepper and cook thechicken until the internal temperature is 165 degrees. Remove chicken andset aside.Extra Virgin Olive Oil (divided)Romaine (large, whole)Tomato (sliced)Add the egg to the oiled pan and tilt the pan in a circular motion to distributethe egg evenly. Cook for 60 to 90 seconds or until just set and the eggreleases easily from the pan then flip the egg and continue cooking for 30 to60 seconds until cooked through. Repeat with remaining egg.Chicken Breast, Cooked (thinlysliced)34841gTo serve, layer the lettuce, tomato and cooked chicken on the egg wrap androll or fold altogether. Enjoy!17g Cholesterol 460mg8g Sodium832mgFiber3g Calcium103mgSugar2g Iron4mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
10 MINUTESUse a peeler to thinly slice the carrot into ribbons.Carrot (large, peeled)Rice VinegarTamariCombine the rice vinegar, tamari, sesame oil and coconut sugar in a mixingbowl. Add the carrot ribbons and toss until well coated. Let sit for 5 minutes.Sesame OilPlate and top with sesame seeds. Enjoy!Coconut Sugar (optional)Sesame Seeds533g Cholesterol2g0mg5g Sodium273mgFiber1g Calcium55mgSugar2g Iron1mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
10 MINUTESTake the wooden skewers and thread a sliced piece of each fruit to skewer,one at a time. Repeat until each skewer is full. Serve and enjoy!Barbecue SkewersStrawberries (sliced)Kiwi (chopped)GrapesPineapple (sliced and cubed)Apple (sliced and cubed)Navel Orange (sliced)Banana (sliced and cubed)2731g Cholesterol4g0mg69g Sodium7mgFiber10g Calcium91mgSugar48g Iron1mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
10 MINUTESCook the quinoa according to the directions on the package, and set aside.Quinoa (dry, uncooked)Romaine Hearts (chopped)Chickpeas (cooked, from the can)Cucumber (chopped)Lay the chopped lettuce on a plate. Top with quinoa, chickpeas, cucumber,red bell pepper, red onion, hummus and olives.Add the olive oil, apple cider vinegar, Italian seasoning and sea salt to a jar.Seal and shake well to combine.Red Bell Pepper (chopped)Red Onion (finely chopped)Drizzle the dressing over top and serve immediately. Enjoy!HummusPitted Kalamata OlivesExtra Virgin Olive OilApple Cider VinegarItalian SeasoningSea Salt46825g CholesterolFiberSugar13g0mg52g Sodium337mg10g Calcium89mg6g Iron5mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
20 MINUTESSeason the fish to your liking and steam, grill or poach until an internaltemperature of 145 degrees is reached.CodBroccoliLemonSteam or boil the broccoli.Squeeze the juice of one lemon on top of the fish and broccoli and enjoy!2847g Cholesterol44g0mg10g Sodium31mgFiber3g Calcium48mgSugar3g Iron1mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
45 MINUTESPreheat oven to 400ºF (204ºC). Scrub each potato and pierce multiple timeswith a sharp knife or fork.Sweet Potato (5 oz raw per potato)Extra Virgin Olive Oil (optional)Sea Salt (optional)1221g CholesterolLightly coat each potato in oil and season with salt (optional). Place potatoeson a pan and bake for 45 to 50 minutes or until cooked through and verytender.2gTo serve, use a sharp knife to cut down the center of the potato thencarefully squeeze the ends together to open. Enjoy!0mg26g Sodium72mgFiber4g Calcium39mgSugar5g Iron1mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
5 MINUTESCook eggs to your desire.EggsOrganic Bacon, CookedCook bacon per directions on package or to liking.Serve and enjoy!23218g17g Cholesterol 389mg1g Sodium497mgFiber0g Calcium58mgSugar0g Iron2mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
1 MINUTEPeel and enjoy!Banana1050g CholesterolFiberSugar1g0mg27g Sodium1mg3g Calcium6mg14g Iron0mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
5 MINUTESProtein Powder (25 grams ofAdd all ingredients to a blender; blend until smooth and enjoy.protein)BananaCherries (fresh or frozen)Water3151g CholesterolFiberSugar28g0mg54g Sodium6mg7g Calcium50mg34g Iron1mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
30 MINUTESCook the rice according to the package directions.Brown RiceCarrot (large, sliced)Meanwhile, place a steamer basket over a pot of boiling water and steam thecarrots for eight to 10 minutes or until tender.Extra Lean Ground BeefCuminWhile the carrots cook, add the beef to the pan over medium-high heat.Cook for five to eight minutes, breaking it up as it cooks. Drain extra fat ifneeded. Once it is cooked through add the cumin, oregano, and salt and stirto combine.OreganoSea SaltTo serve, add the beef, rice and carrots to a bowl or plate. Enjoy!39813g Cholesterol27g74mg42g Sodium416mgFiber4g Calcium49mgSugar3g Iron4mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
20 MINUTESPreheat grill to medium heat.Parsley (chopped)Sesame SeedsIn a mixing bowl, mix the parsley, sesame seeds, black pepper, sea salt, redpepper flakes, and olive oil. Mix well. Add the salmon pieces and toss well tocoat.Black PepperSea SaltRed Pepper FlakesExtra Virgin Olive Oil (plus extrafor asparagus)Salmon Fillet (sliced into 1 inchcubes)Grab your BBQ skewers and slide on a piece of salmon, followed by a foldedlemon slice. Repeat until all ingredients are used.Toss asparagus in a splash of olive oil and season with sea salt and blackpepper to taste.Place kabobs on one side of the grill and asparagus on the other. Grill bothfor about 3 - 4 minutes per side, or until salmon flakes with a fork. Removefrom the grill and enjoy!Lemon (sliced into thin rounds)Barbecue SkewersAsparagus (woody endstrimmed off)Sea Salt & Black Pepper (to taste)32217g Cholesterol33g78mg10g Sodium363mgFiber5g Calcium93mgSugar4g Iron6mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
20 MINUTESWaterBring water to a boil in a medium saucepan.Jasmine Rice (dry, rinsed)Stir in the rice, cover and reduce heat to low. Simmer for 15 minutes, or untilall the water is absorbed. If the rice is too firm, add a few tablespoons ofwater and cook longer.Enjoy!1600g Cholesterol3g0mg38g Sodium2mgFiber1g Calcium12mgSugar0g Iron0mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
8 HOURSIn a large bowl or container combine the oats, chia seeds, vanilla extract andmilk. Stir to combine. Place in the fridge for 8 hours, or overnight.Oats (dry)Chia SeedsUnsweetened Almond Milk (vanillaunsweetened)Vanilla ExtractProtein Powder (18 grams ofprotein per serving)After the oats have set, remove from the fridge and add the protein powder.Mix well. Add extra almond milk 1 tbsp at a time if the oats are too thick.Place the oats in a bowl or cup and top with raspberries, blueberries andalmond butter. Enjoy!RaspberriesBlueberriesAlmond Butter57218g CholesterolFiberSugar35g0mg70g Sodium168mg15g Calcium581mg7g Iron5mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
1 MINUTEAdd on top of your dish and enjoy!Sliced Almonds807g Cholesterol3g0mg3g Sodium5mgFiber2g Calcium30mgSugar1g Iron1mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
15 MINUTESCook rice according to package instructions.ShrimpJasmine Rice (uncooked)Meanwhile, saute snow peas and red bell pepper in olive oil over mediumheat in a skillet until vegetables just begin to soften. Add shrimp and cookuntil pink and curled. Season with salt and pepper.Snow Peas (chopped)Red Bell Pepper (about 1/4 cup)Extra Virgin Olive Oil479Combine all ingredients together and enjoy!41g10g Cholesterol 274mg59g Sodium207mgFiber4g Calcium140mgSugar5g Iron3mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
15 MINUTESGrill, bake or air fry chicken until internal temperature reaches at least 165degrees.Chicken BreastSweet Potato (5 oz, weighed)Wash sweet potato, peel and weigh. Chop into desired size pieces. Coatevenly with avocado oil and bake at 375 on a sheet pan for 18-22 minutes,stirring halfway until desired tenderness.BroccoliAvocado OilSteam broccoli and season to your liking.Plate all ingredients and enjoy!47739g18g Cholesterol 103mg41g Sodium124mgFiber9g Calcium93mgSugar3g Iron2mgHTTP://WWW.FASTERWAYTOFATLOSS.COM
FOOD SWAPSBeans Instead of Beef: Similar to lentils, beans are a good swap for beef in manyrecipes. Beans deliver around 8 grams of protein and 8 grams of fiber per 1/2-cupserving, though it may vary slightly depending on the type of bean. Top yoursalad with beans, use them in a vegetarian chili, or in place of meat in tacos andvegetarian taco salad.Cauliflower Instead of Chicken or Eggs: Cauliflower is a mild vegetable and hasa reputation for being able to stealthily replace certain foods, such as potatoesand even pizza crust. Cauliflower also replaces the chicken in buffalo bite recipesand makes a healthy choice for "meatballs."Jackfruit Instead of Chicken or Pork: It seems strange to think of a fruit asa substitute for meat, but the texture of jackfruit is actually quite similar toshredded chicken (and also works well in place of pulled pork). Though thistropical fruit looks intimidating from the outside, it's sold in supermarkets incans and in the refrigerated section with other meat substitutes.Tempeh Instead of Fish: This soy-based protein is similar to tofu (which is alsoa great substitute for fish), but usually has a firmer texture, a darker brown colorand a nutty flavor. Tempeh contains all the essential amino acids so it's a greatvegetarian protein source, and because it's fermented, it delivers probiotics(good bacteria essential for gut health). Tempeh is great grilled or pan-fried!
show an Intermittent Fasting diet can extend lifespan and slow brain aging. Additional benefits of Intermittent Fasting include (but are not limited to) the following: Improved hormone profile Maintenance of skeletal muscle mass Decreased blood glucose levels Decreased insulin levels Increased insulin sensitivity
