The Protocol

FAQ

Timing

Your eating day is divided into two modes, split generally around late afternoon/end of work day.

Mode 1

Eat exactly this during the first mode:

4 palms Protein powderPlain Greek Yogurt 0-2%3-4 Eggs*Protein Bars (<15g net carb)Tinned TunaTinned SalmonSalmonAny White FishChicken/TurkeyChicken/Turkey Dark Meat*Beef*Pork*Any Ground Meat** Any protein portion that also comes with 10g of fats or more counts as a fat thumb as well
3 fists Broccoli*Kale*Spinach*Brussels Sprouts*Asparagus*Cauliflower*Cabbage*CarrotsBell PeppersCucumbers* cruciferous. At least one vegetable serving per day must be cruciferous.
1-2 thumbs NutsAvocado80%+ Dark ChocolateNut ButterOlive OilCoconut OilAvocado OilNon Light Cheese

Rule 1You must eat all of these portions daily.

Rule 2Eat them in any order/combination you like.

Rule 3Don't eat any other foods during this time period. zero calorie beverages are fine, any low calorie seasonings or low cal creamer in coffee is fine. Anything that's about 30 cals or less is not a big deal

Mode 2

Do whatever you want within reason as long as you eat one more palm of Protein powderPlain Greek Yogurt 0-2%3-4 Eggs*Protein Bars (<15g net carb)Tinned TunaTinned SalmonSalmonAny White FishChicken/TurkeyChicken/Turkey Dark Meat*Beef*Pork*Any Ground Meat** Any protein portion that also comes with 10g of fats or more counts as a fat thumb as well .

You may also move one palm of protein from Mode 1 over to night time to curb appetite.

FAQ