2018 Diet carb-cyclinig and intermittent fasting

2-4 meals a day
1700-2000 calories a day
Each meal has animal based protein, vegetable and optional starch.
Starchy carbs only after training
No food for 12 hours (ex first meal at 7 am and last meal at 7 pm)
No snacks.  You want to be hungry for each meal.  If you are dying for a snack eat something very low in sugar like cucumbers, carrots, celery OR a protein based snack like a hard boiled egg or beef jerky.
No refined sugars or processed grains.

Examples of 400-500 calories of animal based protein
6 oz steak
1/2 small chicken (at least 1/2 dark meat)
4 eggs + 4 strips bacon
2 beef or pork sausages
6 oz ground beef or pork

Vegetables by weight not by calorie -use low carb dressings (not low fat!) for salads - we do not count these vegetables as calories because on average 1 lb of vegetables is only 100 calories.  Your goal is to eat 1-2 lbs of vegetables every day.
All vegetables are on the menu just do not confuse starches for vegetables.  Ex:  Beans are a starch.

My favorites are
carrots
bell peppers
broccoli
onions
garlic
cucumbers
celery
spinach lettuce

Starch 200-400 calories + added fat
Rice 1-2 cups cooked
Potatoes - 2 medium or 1 large + butter
Quinoa, oatmeal, buckwheat, millet, gluten-free pasta 200-400 calorie servings

Cook starch any way except for deep frying the potatoes.   You can and should add butter to the potatoes or oven roast them in olive oil.  If you are steaming rice you can add butter to it and it is delicious.