Comprehensive Intermittent Fasting Yes/No Sheet with colour-coded sections: extensive YES foods (lean proteins, fruits, vegetables, complex carbs, healthy fats, probiotics, hydration) and NO foods to avoid (sugar, processed food, takeaway, refined grains, refined oils, white bread). Optimise eating windows for weight loss, insulin sensitivity, and reduced inflammation. Essential IF reference guide. A4 printable PDF, instant download.
$4.00
Maximise intermittent fasting results with this comprehensive Intermittent Fasting Yes/No Sheet—your essential color-coded guide featuring extensive lists of nutrient-dense foods to consume during eating windows (green YES section) and inflammatory, processed foods to avoid (red NO section), helping you optimize this powerful eating pattern for weight loss, improved insulin sensitivity, reduced inflammation, enhanced brain function, and protection against chronic diseases.
This beautifully organized reference eliminates confusion about what to eat during feeding periods by using intuitive visual design—healing green for wholesome proteins, fruits, vegetables, complex carbohydrates, healthy fats, probiotics, and hydration options, contrasted with warning red for sugars, processed foods, takeaway meals, refined grains, refined oils, and white bread—making grocery shopping and meal planning effortless for anyone practicing 16:8, 18:6, 20:4, alternate-day fasting, or any intermittent fasting protocol.
Understanding Intermittent Fasting:
Intermittent fasting is an eating pattern that alternates between fasting and eating periods. Intermittent fasting has gained popularity for its potential health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation. It may also help to improve brain function and protect against certain diseases. The key to maximising benefits is choosing nutrient-dense whole foods during eating windows while avoiding inflammatory processed foods.
Comprehensive "YES" Foods - What to Eat:
Lean Proteins: Lean proteins are protein sources that are low in saturated fat and calories and provide your body with essential nutrients, such as protein, iron, and zinc, without contributing excessive amounts of saturated fat to your diet.
Beans, Beef, Cheese, Milk, Chicken, Eggs, Fish, Legumes, Pork, Shellfish, Tempeh, Tofu, Whole grains, Yoghurt
Fruits: Fruits are good for your health because they are nutrient-rich, high in fibre, vitamins, and minerals. They have high antioxidants and versatile, as they can be eaten fresh, frozen, dried, or canned.
Apples, Apricots, Bananas, Blackberries, Blueberries, Cantaloupe, Cherries, Coconuts, Grapefruit, Grapes, Kiwifruit, Lemons, Limes, Melons, Oranges, Papayas, Peaches, Pears, Plums, Raspberries, Tomatoes, Watermelon
Vegetables: Vegetables are good for your health because they are nutrient-rich, high in fiber, vitamins, and minerals. They have high antioxidants and versatile, as they can be eaten fresh, frozen, dried, or canned.
Arugula, Bok choy, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Collard greens, Green beans, Kale, Leafy greens, Lettuce, Spinach
Carbohydrates: Carbohydrates, or carbs, are an essential macronutrient the body uses as a primary energy source. However, not all carbs are created equal and it often refers to the ones that fuel the brain, nervous system, and muscles. In addition, they regulate blood sugar levels and support digestive and overall health. Not all carbs are equal. Natural carbs found in whole fruits and vegetables, such as apples and berries, have lower glycemic indexes and provide less nutritional value. Don't just consume simple carbohydrates as they can cause a rapid increase in blood glucose levels. Choosing complex carbohydrates, such as those in whole grains, can help maintain stable blood sugar levels.
Almonds, Apples, Avocado, Bananas, Beetroots, Berries, Broccoli, Brown rice, Brussels sprouts, Carrots, Chia seeds, Chickpeas, Corn, Kidney beans, Mangoes, Oats, Pears, Potatoes, Quinoa, Rice, Sweet potatoes, Whole grain pasta
Healthy Fats: Healthy fats are a type of dietary fat that can provide important health benefits such as reducing inflammation. They are typically found in plant-based sources and fatty fish.
Avocado oil, Avocados, Butter, Cheese, Coconut oil, Dark chocolate, Full-fat yoghurt, Ghee, Nuts, Olive oil, Salmon, Sardines, Seeds, Whole eggs
Probiotics: Probiotics are live microorganisms, typically bacteria, that provide health benefits when consumed in adequate amounts.
Fermented vegetables, Kefir, Kimchi, Kombucha, Miso, Sauerkraut, Tempeh
Hydration: Adequate hydration is essential for many body functions, including regulating body temperature, aiding digestion, transporting nutrients, and helping to remove waste from the body.
Coconut water, Coffee, Herbal tea, Tea, Water
Foods to Avoid in the "NO" Section:
Sugar: Sugar can be bad for your health when consumed in excess due to its association with several health issues, including weight gain, type 2 diabetes, and cavities/tooth deficiencies. While natural sugars found in whole fruits and vegetables are generally healthier, high and added sugars found in any type of sugar can be harmful to your health. It's important to note that not all sugars are created equal. Natural sugars found in whole fruits and vegetables, for example, are generally healthier than added sugars, which are typically found in processed foods. However, consuming too much of any type of sugar can be harmful to your health.
Processed Food: Processed foods can be bad for your health when consumed in excess for a variety of reasons, including: Lack of nutrients, high in added sugars, high in sodium, which can contribute to weight gain, tooth decay, and other health problems. Trans fats: Some processed foods, such as baked goods and fried foods, contain trans fats, which can increase the risk of heart disease. High in sodium: Many processed foods are also high in sodium, which can contribute to high blood pressure and other health problems. Low in nutrients: Processed foods are often low in nutrients compared to whole foods, which can contribute to nutrient deficiencies and other health problems. High in additives: Some processed foods contain additives, such as artificial sweeteners, that may be harmful to health.
Takeaway Food: Takeaway food can be bad for your health when consumed in excess for several reasons, including: High in calories: Many takeaway foods are high in calories, which can contribute to weight gain and other health problems, such as obesity and type 2 diabetes. High in sodium: Takeaway foods can be high in sodium, which can contribute to high blood pressure and other health problems. High in unhealthy fats: Takeaway foods can often be high in unhealthy fats, such as saturated and trans fats, which can contribute to heart disease and other health problems. Low in nutrients: Takeaway foods are often low in nutrients compared to whole foods, which can contribute to nutrient deficiencies and other health problems. Food safety concerns: Takeaway foods may not always be prepared or stored safely, which can increase the risk of foodborne illness.
Refined Grains: Refined grains can be bad for your health when consumed in excess for several reasons, including: Lack of nutrients: Refined grains are often stripped of their nutrient-rich outer layers, such as the bran and germ, which is a product that is low in nutrients compared to whole grains. High glycemic index: Refined grains are typically high in carbohydrates and have a high glycemic index, which means they can cause a rapid increase in blood sugar levels, which can be problematic for people with diabetes and other health problems, such as type 2 diabetes. Increased inflammation: Consuming large amounts of refined grains has been linked to increased inflammation in the body, which is associated with several health conditions, such as heart disease and certain types of cancer. Weight gain: Refined grains are often low in fibre and protein, which can leave you feeling less full and more likely to overeat. This, in turn, can contribute to weight gain and related health problems.
Refined Oils: Refined oils can be bad for your health when consumed in excess for several reasons, including: High in unhealthy fats: Many refined oils, such as soybean and corn oil, are high in omega-6 fatty acids, which can contribute to inflammation and related health problems, such as heart disease and cancer. Low in nutrients: Refined oils are often stripped of their nutrient content during the refining process, which can leave them low in important vitamins such as vitamin E. High in calories: Like all oils, refined oils are high in calories and consuming too much can contribute to weight gain and related health problems. Trans fats: Some refined oils, such as partially hydrogenated vegetable oils, contain trans fats, which are linked to an increased risk of heart disease and other health problems.
White Bread: White bread and other highly baked goods can be bad for your health when consumed in excess for several reasons, including: Lack of nutrients: White bread is made from refined flour, which has been stripped of the nutrient-rich outer layers, such as the bran and germ. White bread is often low in important nutrients, such as fibre, vitamins, and minerals that can be found in whole grain bread, which can be better for your overall health. High glycemic index: White bread is typically high in carbohydrates and has a high glycemic index, which can cause a rapid increase in blood sugar levels, which can be problematic for people with diabetes and other health problems, such as type 2 diabetes. Low in fibre: White bread is often low in fibre and other nutrients compared to whole-grain bread, which can leave you feeling less full and more likely to overeat. Lack of satiety: The low fibre and other nutrient content of white bread can lead to feelings of hunger and a desire to eat more, which can contribute to overeating and weight gain.
Perfect For:
Format: High-resolution printable PDF, A4 size (297×210mm) Delivery: Instant digital download
You can print on your printer or order a high-quality print from your local print shop. Have the print framed and display it in your home or office. A quality printout of this iconic image will also make a valuable gift.
Digital Download – Instant Access
You can view our digital PDF files on your desktop, phone, or tablet, or print them as often as needed—either at home or through a professional printing service. Bundles containing multiple files are delivered as a single ZIP file.
Upon purchase, you will receive an email with a download link immediately. If it doesn't arrive, please check your junk or spam folder. Still can't find it? Reach out via the CONTACT page, and we'll promptly resend the file as an email attachment.
Please note that we do not accept returns on digital products. Once you receive the download link, the product has been delivered and cannot be returned. By downloading the file, you acknowledge that your right of withdrawal is waived as the digital content has been delivered. If you have a specific issue, please contact us and we will definitely consider your case.
All products are delivered as high-resolution PDF files optimized for printing. Lost your download? Contact us within 30 days for a re-download link.
Our charts and lists are provided for informational purposes only and are not a substitute for professional healthcare advice. Always consult with qualified healthcare providers regarding any health concerns or before making significant dietary changes. While we strive for accuracy, nutritional information may change and should be verified for critical applications.
We respect your privacy and are committed to protecting your personal information. We collect only the essential details needed to process your order and deliver your digital products. Your information is never sold or shared with third parties.
If you experience any technical issues with downloading or accessing your files, please contact us immediately through our CONTACT page. We're here to help ensure you receive your purchase successfully.
All products are copyrighted by dietreminders.com. Files are for personal use only and may not be redistributed or resold. If you're a health professional interested in using our charts in your practice, please contact us about commercial licensing options.
