I achieve great results every time I use a Nigerian intermittent fasting meal plan. If you have been following me for a while, you will already know that I’m a very big fan of Intermittent fasting.
It suits my lifestyle as a busy Medical Doctor with limited time for meal prep. It also saves me the headache of constantly having to worry if a food is compliant or not on a weight loss journey. Find below a Nigerian Intermittent Fasting Meal Plan Example.
What is Intermittent Fasting?
Intermittent fasting is a way of eating that involves eating between a period of time and fasting for the rest of the day.
In simple terms, you choose a time frame based on your personal preference and lifestyle when you will be able to eat and then stay away from food the rest of the day.
Intermittent fasting is not new. It’s something a lot of people practice unconsciously.
For example, some people naturally do not eat breakfast till noon and they eat dinner around 7 pm.
The only difference when it comes to intermittent fasting for weight loss is that you still need to be mindful of your calorie intake.
So it’s not just about timing, the quality, and quantity of food you eat during your eating window are equally important.
Is eating two meals a day intermittent fasting?
Eating two meals a day is not intermittent fasting. You can eat your first meal by 7 am and your second meal of the day by 9 pm. That is eating 2 meals a day and it’s not synonymous with intermittent fasting.
Can you lose weight by eating two meals a day? Yes!
Can you lose weight with intermittent fasting? Absolutely.
As long as you’re in a calorie deficit, you will surely lose weight irrespective of the diet you’re following.
What is the best meal to skip when fasting?
The best meal to skip when doing Intermittent fasting is either breakfast or dinner.
Breakfast or Dinner is the easiest meal to skip on intermittent fasting.
Whether you skip breakfast or dinner now depends on your preference and your lifestyle.
Breakfast is the best meal of the day has probably been drummed into your ears for several years so you’re skeptical of nothing very early in the morning or before going to work.
Breakfast simply means the first meal you eat after a fast. Break – fast. You can decide to break your fast any time you feel like it.
There’s this common myth that skipping breakfast is what causes ulcers. That couldn’t be further from the truth. A peptic ulcer is primarily caused by a bacteria called Helicobacter pylori while other factors such as stress, burns, cancer, etc contribute to developing ulcers.
If you’re someone who doesn’t enjoy eating till mid-day, you can skip breakfast.
On the other hand, if you’re someone who doesn’t enjoy eating late at night, skip dinner.
If you know you get home late or you sleep late and you’re usually tempted to eat at night, skip breakfast.
If you go to bed early, skip dinner.
It’s all about personal preference. Choose anyone you’re most comfortable with.
Additionally, you can try the two before sticking with the one that suits you better.
What can I eat during the fasting period?
During the fasting period, you can only take water, black coffee, unsweetened herbal teas, and sugar-free gums.
As soon as you eat any food, your fast is over. This does not mean that you should be rigid about your eating window and your fasting window.
Start with the easiest type of Intermittent Fasting which is the 16:8 method.
You fast for 16 hours and eat within an 8-hour window. A simple example is to eat between 12 noon – 8 pm while you fast from 8 pm till noon the next day.
Between 12 noon till 8 pm, you can eat two meals and one snack.
Intermittent fasting Nigerian meal plan example
8 am – 1 Cup of green tea
12 noon – Green smoothie
4 pm – 2 boiled eggs
8 pm – 1 Cup of eba with vegetable soup