intermittent fasting nigerian meal plan example

So heres an intermittent fasting meal plan example: exactly what I eat during the eating window on a typical day to drop fat and lose weight: On my meal plan, I wake up around 730am and break my fast around 1pm. What is your opinion on what should be my first meal after I start Intermittent Fasting? Intermittent fasting is a dieting method where people restrict their calorie intake to below what they would normally use. Below is a sample of the Paleo diet meal plan: Homemade Sweet Potato Fries With Grilled Fish, Paleo Pancakes (Pancake Made With Either Coconut Flour Or Almond Flour) And Berries. (A can of beans and corn will last you a while.). While the idea of fasting can be overwhelming, especially if you haven't done it before, intermittent fasting can actually be a lot easier than many other types of eating plans. Both these methods work very well for those looking to lose weight. Do You Still Eat 3 Meals When Intermittent Fasting? I recommend trying it out and see if it works for you. While there is no set formula to determine how fast you should lose weight, most experts agree that you should aim to lose at least 2 pounds per week. Delicious, satisfying, and packed with good protein and fats. Intermittent fasting is an eating pattern during which you refrain from consuming any calories for an extended period of time. I hope you enjoy the website. Eat-Stop-Eat. A lot of people start here and it is a great place to ease into it. May help fight inflammation & oxidative stress. You can move forward 1-2 hours or backward 1-2 hours if you wish. Try taking deep breaths and meditating to relax your mind and calm down.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthyforbetter_com-large-leaderboard-2','ezslot_15',112,'0','0'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-large-leaderboard-2-0'); If you want to lose weight faster, you can follow these tips. If you are not one of those who eat breakfast during the week, you can enjoy a few cups of herbal tea to start your day. (By the way, did you know you can use asimple breath sensor like this one to detect if your body is in ketosis, aka fat-burning mode, during a fast?). Having a bar like this takes some of the pressure off of having to have a perfectly macro-balanced dinner, like grilled chicken and broccoli. Payment for Intermittent Fasting Manager . Mix together teaspoon of cinnamon with coconut oil and almond butter. Another benefit of intermittent fasting is that it enhances your sleep quality. It's also important to remember that you might have some "off" days when intermittent fasting doesn't work for you. Heres a closer look at what I eat in a day during fasting (and why) and how you can build your own intermittent fasting meal plan. 5:2 fasting. Updated on Aug. 1, 2022 : This story was previously published at an earlier date and has been updated with new . Intermittent fasting can be the key to sustaining a healthy lifestyle and achieving your weight loss goals. All rights reserved. I think that you should eat something light and healthy like some fruits and salad. Here are some foods that you can eat while on an IF diet. Its simple you eat 8 hours a day and you technically don't need to skip breakfast you can just push it back a couple hours usually and get away with 3 meals still. Studies have shown that intermittent fasting can improve degenerative brain disorders such as Alzheimers and Parkinsons. The most common way to make sure you do not feel hungry while fasting is to eat small meals throughout the day. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Especially in the morning try to hold off as long as you can so the appetite suppressant effect of coffee last longer. This plan allows you to eat every meal plus some snacks but still get in 14 hours of fasting within a 24-hour period. Eat plenty of avocado, cold-pressed olive oil and coconut oil, coconut milk, seeds and nuts, and eggs. I just order something high in protein (burger, steak, something with lots of chicken, etc.) This is where all of your hard work and diligence pays off. Eat dinner around 5:30 p.m., and just like in the 8-to-6-window plan, a dinner with some sort of wild-caught fish or another clean protein source with vegetables is a great option. Eating one meal a day has many benefits including: Omad does take a little getting used to but once you do it will be a breeze. The second thing to consider is whether or not you want to count calories. These are zero calorie drinks (OK, some preworkouts have about 5 calories per serving) that use artificial sweeteners for flavor. There are four stages to this diet including the attack phase (eliminating carbs and surviving on lean proteins) and the cruise phase (gradually reintroducing healthy carbs).Below is a sample of the Nigerian Dukan diet meal plan: The Zone Diet Plan is based on the theory that your body operates in a certain range of calories, and when you go too low or too high, it will react negatively. You can always reach us on whatsapp +2349022713581 for support. The carbs should have a low glycemic index (a slower rise in blood sugar) which will make you fuller for longer. Get your personalized meal plan with a FREE 30-day trial! Since you've increased your fasting period an extra four hours, you need to make sure your first meal (at noon) has enough healthy fats. If you eat eggs while fasting then you wouldn't bee fasting. A We are fun loving family that lives on a small farm and tries to be healthy. Fasting can also help free people from emotional eating and kill cravings by transitioning your metabolism from unstable sugar-burning to steady fat-burning. The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey. The first reason we should consider intermittent fasting is because it helps us lose weight faster. While foods Not allowed are processed food, processed oils, salt, sugar, alcohol, coffee, dairy products, grains, and legumes (Paleo advocates believe that the human body hasnt evolved to process legumes, grains, and dairy products). Cup Of Granola With Cup Of Skimmed Milk. You will automatically save around 40-50% on your grocery bill. Compare that to eating 70 calories of, say, french fries or chocolate which would be about one bite! 5:00 pm: a handful of nuts or a . However, the 16/8 method is one of the simplest and most popular forms of IF.Which involves limiting your food intake to 8 hours daily, and fasting for the remaining 16 hours. When Im bulking, Im trying to eat somewhere around 2250-2500 calories per day. The basic intermittent fasting meal plan for beginners. Remember, a calorie deficit is still important for weight loss. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Many thanks for taking out time to put this beautiful piece together. The best beverages are carb-free or nearly carb-free. Avocado toast with a sprinkling of feta cheese and a drizzle of lime juice. Apps can help you log your food and keep track of your calorie intake so you don't go over 700. Losing 20 pounds in 2 months is a great feat and with intermittent fasting you can make that happen. The good quality carbs you get from fruits like apples are also fantastic for giving you energy to power through until dinner. Low-fat yogurt parfait. I usually start my day with about two cups of this. The main idea of the plant based diet is to reduce or eliminate intake of food(s) sourced from animals for health, weight loss ethical, or environmental reasons.There are several versions of the plant based diet, however, the vegetarian diet and the vegan diet are the most popular. Intermittent fasting is thought to lower heart disease risk due to its ability to lower triglycerides and blood pressure and raise beneficial HDL cholesterol. Please I really need a coach for my weight loss plan. Some people I know drink some sugar free energy drinks an such which can have around 20-25 calories which is fineand won't technically break a fast just try to keep it under 40 calories at any one serving. Foods allowed are healthy fat, protein, vegetables and fruits. Once you've figured out your type of IF, you'll want to decide how long you want to fast. Learn more here. Mix together lemon juice, ghee, and garlic. Im a dad and 30-something-year-old fitness enthusiast. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Another study found that individuals who practiced intermittent fasting had significantly improved insulin sensitivity and reduced inflammation.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthyforbetter_com-box-4','ezslot_7',110,'0','0'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-box-4-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthyforbetter_com-box-4','ezslot_8',110,'0','1'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-box-4-0_1');.box-4-multi-110{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:7px!important;margin-left:auto!important;margin-right:auto!important;margin-top:7px!important;max-width:100%!important;min-height:250px;padding:0;text-align:center!important}. Protein keeps you full longer, so if you skip meals you might end up feeling hungry later.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthyforbetter_com-medrectangle-3','ezslot_1',108,'0','0'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-medrectangle-3-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthyforbetter_com-medrectangle-3','ezslot_2',108,'0','1'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-medrectangle-3-0_1');.medrectangle-3-multi-108{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:7px!important;margin-left:auto!important;margin-right:auto!important;margin-top:7px!important;max-width:100%!important;min-height:250px;padding:0;text-align:center!important}. Intermittent fasting is a style of eating in which you go without food for a certain amount of time each day. I like to round out the day with something sweet. And yes, it truly does work especially for losing weight, when done right. If you are a beginner, starting by only eating between the hours of 8 a.m. and 6 p.m. is a great way to dip your toes into the fasting waters. You can calculate your daily calorie intake easily by entering your weight and age. You can also find out what foods contain the most calories per serving here. Essentially you eat one day and skip the next. During this period of time I try my best to: The more focused I am on work or projects, the better I feel. And don't forget to download the Nigerian food time table for fast weight loss pdf version here: Calories in Nigerian Foods (over 100 foods in one place + PDF), Liposuction in Nigeria (Everything You Need to Know & More), 4 Drinks Never To Drink If You Want To Lose Weight, Your email address will not be published. If your oven size allows, you can roast your vegetables alongside salmon on a separate baking sheet. Most fasts are just water fasts, but you should definitely keep your calories to little to none. Once you've decided where you'll eat, you'll need to figure out what you'll actually eat. One of the challenges of bulking while utilizing intermittent fasting is getting in enough calories in a restricted eating window. If Im working out that day, I do my workout fasted at some point during this window so I can eat shortly after. Some people prefer a bigger dinner, or more snacks throughout the day. What's amazing is that intermittent fasting studies show you don't have to change your diet whatsoever to lose weight. To help you navigate your day, here's a guide to how to schedule your meals while intermittent fasting. Another intermittent fasting plan, known as the 5:2 approach, involves eating regularly five days a week. You shouldn't eat too much because you want to lose weight. Leptin resistance occurs when your brain stops recognizing leptins signals to use your bodys fat stores for energy. So 2 meals a day seems to be that sweet spot. The key to overcoming this is, believe it or not, patience. If you want to lose weight while still enjoying amazing food, weve got the perfect meal plan for you. Wild and organic meats and fish High quality protein is going to keep your blood sugar stable and keep you feeling full for hours. Salmon is an excellent source of omega-3 healthy fats, and dark green veggies like kale and broccoli are high in antioxidants. With its proven ability to lower insulin resistance and increase metabolism, its one of my favourite tools to recommend to patients with blood sugar problems. I joined Beachbody on Demand & heres what happened (Review), The Whoosh Effect: Signs & How to Trigger a Whoosh for Weight Loss, What To Do If You Really, Really Hate The Gym. Intermittent fasting is a dieting method where people restrict their calorie intake to below what they would normally use. As an Amazon Associate I earn from qualifying purchases. Privacy | Disclaimer|Terms of use |Cookie Policy, FREE Report Reveals:5 Ridiculously Easy Tricks to "Cheat" Your Way to Fat-Loss, HINT:NO diet change or exercise required(And each of these tricks takes less than 5 mins to implement. Downside you will need to eat very clean to get the benefits of this. Cheese quesadilla: 250 calories and 5-10 grams of protein. For one or two days each week, you have a full 24-hour fast. Thank you. In a study published in the Journal of Nutrition, researchers found that after just three weeks of intermittent fasting, participants lost an average of 2 pounds. I have tried severally to loose weight, but I have failed each time. 16:8 intermittent fasting is a type of intermittent fasting that involves restricting your eating window to 8 hours and fasting for the remaining 16 hours. You can alter the percentages a little bit as needed. If youre worried youll be starving while fasting, youll be pleasantly surprised! However, some people find this too restrictive. Line an 8-by-8-inch square pan with parchment paper and spread coconut cream and cinnamon mixture at the bottom. The benefits of drinking lemon water include: Which meal is best for intermittent fasting. CF means you go without food for a specific period of time. I know exactly what Im getting when I eat it, and best of all, most of the ingredients give you plenty to make this dish several times. Many health experts recommend IF because it helps burn fat faster than traditional diets. The Starbucks Veranda blend (Amazon link) is the best Ive found so far for drinking black, but Ill also drink whatever I can grab in bulk from CostCo! We will go over several of them below. For this reason, its important to get plenty of protein, vitamins, and minerals at lunch and dinner to meet your daily needs. Here, you fast for 16 hours and eat in the 8-hour window. 70 likes, 3 comments - WEIGHT LOSS FOR NIGERIANS || CORPORATE WELLNESS COACH (@optimumfoodie) on Instagram: "Intermittent Fasting is not for everyone. Some form of low carb diet limits carbs more than others. Intermittent fasting has been shown to be effective for weight loss, reducing insulin resistance, lowering inflammation, and even anti-aging. Intermittent fasting profile in U.S. News Best Diets for a comparison diet example. For example, if you are going to fast for 12 hours, you shouldnt eat anything before 8am because you wont digest food properly. Also can have another cup or two in the afternoon. Best 50th Birthday Ideas: Complete Guide For Everyone. It makes life a bit simpler and I like that. Day 1 10 am: Breakfast 2 boiled eggs An example of data being processed may be a unique identifier stored in a cookie. whole grains, nuts, seafood. Within a couple weeks you know the difference. This means your first meal will be at lunch but feel free to drink coffee, tea, and of course, water throughout the day. The food you just ate needs a little bit of time to digest and start providing your body with energy. Every other day, eat healthy fats, clean meat sources, vegetables, and some fruit, and then on your fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea. This lunch keeps me satisfied for a few hours and comes out to somewhere around 400 calories. It keeps things simple for me, and theyre both meals that I love. Food on these five days will look just like the rest of the fasting planshealthy fats, clean meat sources, vegetables, and some fruit. Steel-cut oats, almond milk . After blood, sweat, tears, and years Of Careful TestingI was able to create a Fast, Safe, & Robust Fat-loss plan designed forimperfect People who love Nigerian Food. Below is a sample of the Low-fat diet meal plan: Baked Potatoes With Sauce (little to no oil). Can lead to deficiencies in nutrient such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids (Found in animal produce), May improve blood sugar & insulin levels in people suffering from type 2 diabetes [, May cause ketoacidosis - a dangerous metabolic condition [, May reduce risk of several heart diseases [. Freeze for 10 minutes and cut into desired-size squares or bars. There are many benefits to this lifestyle. 11am: Scrambled eggs, bacon, and wheat toast, 3:30pm: Chicken Salad with blue cheese dressing, 6:30-7pm: Steak with some red potato fries. Can't Stay Motivated to Workout & Eat Clean? 2. Ill often go with a few servings of lean lunch meat on a small wheat bun (or one slice of wheat bread) and some cheese. You can get so much more accomplished during the day and will have so much more energy to get it done. For example, you can fast on Monday and Thursday but eat clean meals on the other days. I'm seriously lacking in determination and strength to go ahead so I fail each time I set out. One of the biggest adjustments to intermittent fasting was learning to drink black coffee. But in general, the goal is to have a large and filling dinner and split the rest of your calories as you see fit. Also if you can just stick with black coffee. For example, a cup of cooked brown rice contains around 150 calories. I'll usually start with a light but filling lunch a high-protein sandwich on wheat bread and an apple, for example. Other types include 24 hour fasting, 5/2 diet, 10/5 diet, etc. This typically means skipping breakfast. Calorie restriction unlocks many of the same benefits3 as fasting for an entire day. I have shared with you different Free meal plan for weight loss in Nigeria. While you should take the opportunity to enjoy this milestone, you should also want everyone else to do so too! Place salmon in foil and pour lemon and ghee mixture over the top. If Im not working out, I find sparkling water is the perfect way to dampen your appetite and get a little flavor in your mouth. However, if you can manage that, IF can really help your body burn up or prevent storing excess new fat while youre eating in a calorie surplus and adding size. Monday: Eat healthy fats, clean meat sources, vegetables, and some fruit. The Bottom Line. This I have done time to time and there are several ways to do this. A good rule of thumb is to lose one pound (4.5 kg) per week. Ribeye steak with loaded cauliflower mash. Snack Ideas Include a Handful Of Berries, Nuts, Carrot, And Any Piece Of Fruit. Cup Of Steamed Brown Rice With Vegetable Stew, Vegetable Stew (little to no oil) With Yam. This means that if you weigh 200 lbs (90kg), you would lose 50lbs (23.6 kg) in 6 months. If it can add a few grams of protein to my daily total, thats great. Stay updated like 500,000+ subscribers with our weekly Diet Doctor newsletter. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); FitNigerian - 2023 Femja Global Services - All rights reserved. If so, then you'll probably want to use a calorie counting app like MyFitnessPal. You can technically eat whatever you want just make sure its nutrient dense and not full of empty calories. And just remember: Although this eating plan is structured around when you eat, what you eat is still important. Required fields are marked. The diet plan is usually followed for four weeks (or eight weeks in the case of people with diabetes) and has been popularized by celebrities such as Kim Kardashian. Please check back for updates! TRE means you don't eat anything until after a set amount of hours. Can I lose 20 pounds in 2 months with intermittent fasting, Can you drink coffee while intermittent fasting, How long after starting intermittent fasting will I see results, What is a good eating plan for intermittent fasting. Coffee will help you overall along with adding in some additional antioxidants. When you wake up late, you tend to skip meals because you are too tired to prepare them. Dinner? When I first started fasting, I would break my fast with something really tiny, like just a protein bar. 7 Day Intermittent Fasting Diet Meal Plan You can find your suitable 16:8 setting by trial and error method. Its really great to get those extra carbs in before sleep, its sweet and tastes great, is easy to make, relatively inexpensive, and you can get protein-heavy versions of this stuff to get even more gains overnight. A cutting-edge nutrition deep dive taught by the worlds foremost health & wellness experts. Ill often use a similar meal plan to the one above, but Ill add in a few of the following for extra calories and protein: Greek yogurt: 110 calories and 13 grams of protein. Once you prime your body for eating, its like it suddenly realizes its been running a massive deficit and you can become ravenous. This is probably the way to start you can also add in some black coffee on that off day. You can eat this on top of a bed of dark leafy greens with a simple homemade dressing for a meal packed with B vitamins for healthy methylation (how our body operates mentally and physically) and detox pathways. One study showed intermittent fastings ability to decrease asthma symptoms as well as reduce oxidative stress. Missing nutrient like fiber, and vitamin C from restricted foods. This type of meal plan is sustainable and will help you lose weight in a healthy way. If I want to finish off the day with pizza, Im OK with it! However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. Some people who practice IF report feeling healthier, losing weight, sleeping better, and even lowering their risk of diabetes and heart disease. You finally get to eat something substantial. These are really tasty, not super high in calories, and come packed with 20g of protein. With this plan, you will be eating only between the hours of 12 p.m. and 6 p.m. for a full 18 hours of fasting within a 24-hour period. If you eat a higher carb diet you are going to crave more on your day off from eating. 5:2 Diet. Or they do 24 hour fasts 2x per week instead of once. Intermittent Fasting Meal Plan: Day 7. (Some intermittent fasting proponents say you can put a splash of milk in your coffee if youd like, but I like to play it safe and just keep it black.). 3:00 pm: Pineapple Protein Smoothie. Its exhausting, tiring, and I beome discouraged after some time because I do it alone. A medium chicken breast contains around 300 calories. Do what works for you. However, we believe that it is much, much better if you do change your diet to receive all of the health benefits. Disclosure:I may receive commissions or advertising fees from products and brands mentioned on the Trusty Spotter. And I called is Supreme Fat Loss System (SFS) for lack of a better name. Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet. 2. Lunch? And I still use it for its enormous health benefits. I'm not a breakfast person, so I just enjoy a few cups of herbal tea to start my day. However, planning a 50th Best 21st Birthday Captions, Sayings, Quotes and Wishes. Snack Options Include Muffins, Any Fruit In The Season, Mixed Nuts, Popcorn And Dark Chocolates. Thats what has worked for me and helped me drop 10+ pounds pretty effortlessly this summer. This can be tough for several reasons. Continue with Recommended Cookies. Apples are an AMAZING snack for intermittent fasting. Weight-loss resistance can often be due to an underlying hormone imbalance. After fasting, I like to ease into my day of eating with a smoothie since it is a little easier for my gut to digest. In addition, fasting improves insulin sensitivity, which promotes healthy metabolism. On this plan you'll eat clean five days of the week but will not eat anything for two nonconsecutive days of the week. Intermittent fasting (IF) is a method of eating where you only eat one meal per day. An example of data being processed may be a unique identifier stored in a cookie. Eat normally but only within an eight-hour window each day. Goat Meat Pepper Soup, (Sparingly Garnished With Scented Leaves. It is recommended to eat at least every 2 hours during the day.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthyforbetter_com-leader-1','ezslot_17',113,'0','0'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-leader-1-0'); If you want to know how much calories you should eat per meal, then you should use this calculator. Some people fast for 16 hours (8 pm 8 am) while others fast for 24 hours (12 pm 12 am). The catechins in tea have been shown to enhance the benefits of fasting by helping to further decrease the hunger hormone ghrelin1, so you can make it until lunch and not feel deprived. Results vary from person to person depending on their genetics, metabolism, body type, age, health status, lifestyle habits, etc. (You might also be interested in my guide to intermittent fasting on vacation.). Snack Options Include Mixed Nuts, Granola Bar, Fruit In Season, Yoghurt, Etc. The amount of food you should consume depends on how active you are. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. ), 2 Slices Of Whole Grain Bread With Cheese And Tomatoes, 2 Slices Of Whole Grain Bread With Unsweetened Peanut Butter. Make sure to drink enough water. 2009 - 2023 MindBodyGreen LLC. With this information in hand, you should know exactly how to schedule meals when starting an intermittent fasting plan. Metabolic Fasting. Follow us on our journey. 5 Ridiculously Easy Tricks to "Cheat" Your Way to Fat-Loss, (And each of these tricks takes less than 5 mins to implement. Your 21st birthday is a special occasion that marks your first step into adulthood. Once you start your intermittent fasting journey, you'll most likely find that you feel fuller longer and can keep the meals you do eat very simple. To avoid this, try drinking water before eating anything else. 2. During Intermittent Fasting (IF) you dont eat anything from 8am until 6pm. The word DASH means Dietary Approaches to Stop Hypertension. 6-7pm: steak dinner with red potato fries, *Drink lots of water try to push to closer to 8 16 ounce glasses, 6:30pm: 500 calorie meal 10 ounce ribeye. This will be mostly water weight of course so after this first week the weight loss is more than likely to slow down. Keto zucchini pizza boats with goat cheese, Kristie's chicken Philly cheesesteak casserole, Coffee: black, or with a splash of cream or milk, Tea: black, green, or herbal (unsweetened). GuideIn this guide, youll learn all you need to know to get started with a successful intermittent fasting routine. A fasting-mimicking diet under 1,000 calories a day for three-day cycles has been shown to improve symptoms associated with autoimmune conditions like multiple sclerosis as well as lupus. Try our 16/8 intermittent fasting plan today and see the results for yourself! Spread over the first layer in the pan. What should my first meal be when intermittent fasting. For me personally what works best isn't having only one big meal at night.

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