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Food lists for Fasting

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Intentionally eating foods that support your hormonal health can be tricky at first. As a culture, we have been conditioned to choose our foods based on what our taste buds like. To help keep you focused on nourishing your body with the best foods possible, I have broken down the following list into foods that support your hormones, microbiome, and liver, as well as those that help you build muscle.

A few things to keep in mind as you read through this list.

First, this is a starting point to help you understand which foods you can lean in to to support different aspects of your health. As you learn more about customising a fasting lifestyle that’s unique to you, you may find new foods that fall into one of these categories that I didn’t list. That’s okay. The list is meant to get you in the ballpark.

Second, you will see that some foods overlap into multiple categories—that just means these are hormonal superpower foods. Cruciferous vegetables like brussels sprouts and broccoli are great for estrogen, progesterone, and gut and liver health. Feel free to eat these vegetables all month long. 

Third, because pesticides are a known endocrine disruptor that can wreak hormonal havoc on you, try to get these foods organic, non-GMO, and antibiotic-free whenever possible.

Lastly, I want to point out that each list of food plays a part in the two food plans I mapped out for you in the 30-Day Fasting Reset. Along with each list, I note which plan those foods fall into. To remind you of the macros of each of those food plans, I have outlined them below. Have fun experimenting with all of these delicious foods. Be sure to also try out the recipes included in this book that bring many of these foods to life. Happy hormone fuelling!

 

ESTROGEN-BUILDING FOODS

These foods work well for ketobiotic days. You will want to put your food focus on these foods during your two power phases (days 1–10 and 16–19 of your cycle).

Seeds and Nuts
  • Brazil nuts
  • Almonds
  • Cashews
  • Roasted salted peanuts
  • Pine nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts
  • Sesame seeds

Legumes
  • Peas
  • Chickpeas
  • Soybeans
  • Lima beans
  • Carob
  • Kidney beans
  • Mung beans
  • Pinto beans
  • Black-eyed peas
  • Lentils

Fruits and Vegetables
  • Cabbage
  • Spinach
  • Sprouts
  • Onions
  • Garlic
  • Zucchini
  • Broccoli
  • Cauliflower
  • Strawberries
  • Blueberries
  • Cranberries

PROGESTERONE-BUILDING FOODS

These foods are perfect for the hormone feasting food plan. You want to put your food focus on these foods during the manifestation and nurture phases (days 11–15 and 20–30 respectively). If weight loss is your focus, be sure to keep closer to 100 grams of net carbohydrates on these days.

Root Vegetables
  • White potatoes
  • Red potatoes
  • Sweet potatoes
  • Yams
  • Beets
  • Turnips
  • Fennel
  • Pumpkin
  • Butternut squash
  • Acorn squash
  • Honeynut squash
  • Spaghetti squash

Cruciferous Vegetables
  • Brussels sprouts
  • Cauliflower
  • Broccoli

Tropical Fruits
  • Bananas
  • Mangoes
  • Papaya

Citrus Fruits
  • Oranges
  • Grapefruit
  • Lemons
  • Limes

Seeds
  • Sunflower
  • Flax
  • Sesame

Legumes
  • Chickpeas
  • Kidney beans
  • Black beans

PROBIOTIC, POLYPHENOL, PREBIOTIC & LIVER HEALTH FOODS

The three Ps—probiotic, prebiotic, and polyphenol foods—and bitter foods are great throughout your cycle, but they’re especially important during your manifestation phase (days 11–15 of your cycle).

PROBIOTIC-RICH FOODS
  • Sauerkraut
  • Kimchi
  • Pickles
  • Yogurt
  • Kefir
  • Kombucha

POLYPHENOL FOODS
  • Broccoli
  • Shallots
  • Brussels sprouts
  • Parsley
  • Artichoke hearts
  • Olives
  • Red wine
  • Dark chocolate
  • Cloves
  • Saffron
  • Oregano
  • Rosemary
  • Thyme
  • Basil
  • Cinnamon
  • Cumin
  • Curry
  • Parsley

 

PREBIOTIC FOODS
  • Chicory root
  • Dandelion root
  • Konjac root
  • Burdock root
  • Onions
  • Jerusalem artichokes
  • Garlic
  • Leeks
  • Asparagus
  • Red kidney beans
  • Chickpeas
  • Split peas
  • Cashews
  • Pistachios
  • Hummus

BITTER FOODS THAT SUPPORT LIVER HEALTH
  • Arugula
  • Coffee
  • Dill
  • Dandelion greens
  • Jerusalem artichokes
  • Brussels sprouts
  • Eggplant
  • Saffron
  • Kale
  • Sesame seeds
  • Turmeric
  • Ginger
  • Citrus such as lemons, limes, and grapefruit
  • Peppermint
  • Green tea

MUSCLE-BUILDING FOOD

Integrating these proteins into your diet all month long will help you build muscle. Remember that as you age, your amino acid nutrient sensors in your muscles become less efficient. If you want to build more muscle, then make sure you are getting at least 25 grams of protein at one meal to trigger those sensors.

  • Quinoa
  • Eggs
  • Turkey
  • Chicken
  • Cottage cheese
  • Mushrooms
  • Fish
  • Shellfish
  • Red meat such as lamb and beef
  • Pork
  • Chia Seeds 
  • Tofu

 

 

 

Excerpt From Fast Like a Girl
Dr. Mindy Pelz