intermittent fasting nigerian meal plan example

Please check back for updates! My name is Evan and I'm the Editor here at Trusty Spotter. I started this site to share all of the best information and products I could find on my way to better health and a stronger body. This is probably the way to start you can also add in some black coffee on that off day. Place salmon in foil and pour lemon and ghee mixture over the top. The Mediterranean Diet, as the name implies, is simply just diet of the people in the Mediterranean countries like Italy and Greece.The diet consist of eating plenty of vegetables, fruits, legumes, seeds. Lemon water is known as one of the best natural remedies for weight loss. There are many different kinds of intermittent fasting, but in your first week you can lose 5-10 lbs if you are super strict and hitting that calorie deficit while eating a low carb meal plan. Don't add in any creamer not even sugar creamer or sugar substitute. 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. Also when first starting a big chunk of people will lose 5-10 lbs that first week leaving you 7 weeks to lose 10-15 lbs which is also very doable. You can also reduce stress when you are trying to lose weight. You will need to make adjustments to what you are eating if it isn't working. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. Avoid junk food and processed carbs. You are not only going to lose weight your mental clarity will be much better along with your digestive system among many other benefits. The intermittent fasting (IF) diet alternates between periods of fasting and periods of eating.The idea of intermittent fasting is to restrict the time youre allowed to eat, in order to reduce your overall calorie intake so you lose weight. You can use this calculator to calculate how many pounds you should lose every week if you want to lose 10% of your total bodyweight. It's also important to remember that you might have some "off" days when intermittent fasting doesn't work for you. What is your opinion on what should be my first meal after I start Intermittent Fasting? The Dukan diet is basically a high-protein, low-carbohydrate, and high-fat diet that was designed by Dr. Pierre Dukan in the 2000s for weight loss and nutrition. And just remember: Although this eating plan is structured around when you eat, what you eat is still important. 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. The best way to lose weight is to eat less calories than your body burns every day. Daily time-restricted fasting. A good rule of thumb is to lose one pound (4.5 kg) per week. Overview: This diet, designed specifically for weight loss, typically involves not eating for about 16 hours and then smashing a day's worth of food in eight hours. So what do you eat then? Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. Results vary from person to person depending on their genetics, metabolism, body type, age, health status, lifestyle habits, etc. 2. Lunch? If doing 20/4 or OMAD you should try to do one meal a day. Green Smoothie (Green, apples, Chia seed, water), A bowl of vegetable soup with fish and cup of oat swallow. Its not so much that your body needs food, you just feel the need to do something, consume something, do something with your hands and mouth. All you have to focus on is cooking, eating, and enjoying healthy, delicious food. Our typical intermittent fasting meal plan is healthy and delicious! If you do, then you'll feel full during the fast. There are several different types of intermittent fasting, however, the two most common ones are: 16/8 where you only eat every 8 hours, 18/6 where you only eat once per 6 hours. The main idea behind the paleo diet (Caveman diet, or stone-age diet) is to go back to the ways our ancestors ate. But in general, the goal is to have a large and filling dinner and split the rest of your calories as you see fit. This is a great thing to cook up for lunch in the afternoon. Some people like 20/4, or 18/6. Grass-fed liver burgers are one of my favorite choices for lunch during the week, and they are extremely easy to prep to have throughout the entire week. One of the common fasting approaches is the 16:8 method. Intermittent Fasting. Disclosure:I may receive commissions or advertising fees from products and brands mentioned on the Trusty Spotter. How many meals a Day Do You Eat With Intermittent Fasting? May help fight inflammation & oxidative stress. Learn more here. So thats it! Can't Stay Motivated to Workout & Eat Clean? We find this to be the easiest way of fasting and getting the most out of it. Manage Settings Snack: Carrots and hummus. Second, research shows that intermittent fasting improves our health. You're intermittent fasting. If you are snacking you could add in a 4th meal as well. So here's 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. 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. But the example clock arrangement here is one of them ideal for most people. 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. Send a mail to drchinasa@ariellafitness.com let us create one for you. This style of diet is usually recommended for weight loss because it helps to burn fat faster than traditional diets. Meal Frequency If doing the 16/8 or 18/6 should have 2-3 meals with maybe a coffee in the morning. WW (formerly known as 'Weight Watchers') is one of the most popular weight-loss programs in the world. On the basis that modern illness and disease are linked to the Western diet.Foods allowed on the diet are vegetables, fruits, nuts, roots, and meat. Sometimes Ill choose a high-protein sweet snack here, like a Greek yogurt (110 calories and 13g of protein), but Ill often just have a delicious dessert that helps keep me excited about the diet like: The goal of this final snack is to a) round out my calorie goal for the day and b) get something in my stomach so Ill sleep well and not wake up too hungry. Your 21st birthday is a special occasion that marks your first step into adulthood. Best of all, its actually an enjoyable way to eat! On your non-fasting days, you'll need to make sure you're getting in healthy fats, clean meats, vegetables, and some fruits, and you can structure your meals however best works for you. Choose one: Smoothie made with milk, fruit, leafy greens and seeds. There are two main reasons why we should consider practicing intermittent fasting. All rights reserved. Try our 16/8 intermittent fasting plan today and see the results for yourself! Please you may request a customized meal plan by sending a whatsapp message to +2349022713581. For this plan, eat clean for five days of the week (you can pick whatever days you want). So start with about 2-4 eggs and 2-4 pieces of bacon. The consent submitted will only be used for data processing originating from this website. 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. That way you won't feel deprived and you'll stay consistent. This type of meal plan is sustainable and will help you lose weight in a healthy way. A good rule of thumb is to stick to one meal per day. If you eat eggs while fasting then you wouldn't bee fasting. Stress increases appetite and causes cravings for foods that cause extra pounds. It's most commonly done during the night so people wake up without feeling hungry. Intermittent Fasting Nigerian Diet Meal Plan Snack Options Include; Fruit In Season, Yoghurt, Mixed Nuts, Granola Bars, Etc. Lemon water doesn't break your fast unless you are a crazy die hard with your water fasts. Lean meat, A Handful Of Cashew Nuts And Tomato Juice. Evidence based: 1.25. The idea behind this type of diet is that your body doesn't use food as fuel while you're sleeping so if you skip breakfast, lunch, dinner and snacks then you won't feel hungry at any point throughout the day. The DASH diet is simply a diet modification to help prevent or treat high blood pressure (or Hypertension). You will automatically save around 40-50% on your grocery bill. In addition, fasting improves insulin sensitivity, which promotes healthy metabolism. On the other two days, restrict your calories to no more than 700 each day. Snack Options Include Mixed Nuts, Granola Bar, Fruit In Season, Yoghurt, Etc. Get the complete Keto meal plan with snack ideas and other Nigerian food time table for fast weight loss pdf version here: Which Email Should I Send Your FREE Copy of the Meal Plan PDF ? You can tell your body is converting fat into energy while fasting by using ahandheld sensor like this onethat detects acetones in your breath. The burger in the 8-to-6-window plan will work well, and you can add more fats in with your dressing or top with avocado! I'm seriously lacking in determination and strength to go ahead so I fail each time I set out. They prefer to start their fast earlier and stop later. 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. 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. Combine this with other strategies for maximum effectiveness. Upsides This is more for those that have a long work day and need some flexibility. On an intermittent fasting diet plan, you only eat twice a day. The 5:2 diet is a popular intermittent fasting method. Calories Overall calorie wise you should be eating your bodyweight X 10 or around that. For example, keto diet limits carbs to less than 10% of your total calories, compared 30% or less for other forms of low-carb diets.Below is a sample of the Keto diet meal plan: Fried Eggs & Bacon (Fried with butter) And Bulletproof Coffee, Turkey & Vegetable Salad with Olive Oil Dressing, Cauliflower Rice with Palm oil Sauce and Pork Meat, Roasted Pork with Vegetable Sauce (Fired in Butter), Cauliflower Swallow & Banga soup And Fish, Scrambled Eggs With Sausage (Fried in butter), Pancake (Made with Almond flour)and Bacon. Intermittent fasting is an eating strategy that has grown in popularity in recent years. 2. Nuts and seeds make great snacks that are high-fat and can be eaten around 2:30 p.m. Soaking these beforehand can help neutralize naturally occurring enzymes like phytates2 that can contribute to digestive problems. ), Which Email Should I Send YourFREE REPORT? You can pick and choose from any of 11 different diet time table for weight loss in Nigeria that you feel you can stick to for the long term. It does not say anything about which foods to eat, but rather when you should eat them while spliting the day or week into eating periods and fasting periods. Find below a Sample of a 16: 8 eating plan Nigerian Style: Do You need a full costumized meal plan? If youre worried youll be starving while fasting, youll be pleasantly surprised! Hope that helps! 17 Gym Essentials for Beginners: What to Pack in Your Bag, Here are the results you can expect from regularly using a treadmill, Meatballs (ground chicken, bread, garlic, onion). One of the biggest adjustments to intermittent fasting was learning to drink black coffee. Though it may not be for everyone. Then I have a large dinner, somewhere around 1000 calories, and a small sweet treat before bed. Foods allowed are healthy fat, protein, vegetables and fruits. For this reason, its important to get plenty of protein, vitamins, and minerals at lunch and dinner to meet your daily needs. I think that you should eat something light and healthy like some fruits and salad. Most keto and low-carb intermittent fasting meal plans provide two meals per day to be eaten within a compressed eating window, usually eight hours per day. I hope you enjoy the website. 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. Make sure you go to bed early so you can fall asleep quickly and stay awake longer. Do you eat breakfast, Lunch and Dinner within 8 hours? For this post, I will concentrate on the four benefits below. When it comes to managing blood sugar, intermittent fasting takes centre stage. Mix together coconut cream and teaspoon cinnamon. If you want to lose fat and get lean, then you should start losing 1 pound per week. For the other two days, you limit yourself to one 500-600 calorie meal. This is why most people will have a small meal of around 500 calories on the off day. 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.. Anything in the 100-400 calorie range, depending on what Ive eaten that day, will do. 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. This means eating fewer calories than you burn during physical activity. Below is a sample of the Low-fat diet meal plan: Baked Potatoes With Sauce (little to no oil). Will Cole, IFMCP, DNM, D.C., is a leading functional medicine practitioner with a certification in natural medicine and a doctor of chiropractic degree. Nigerian Plant-based Diet Plan The plant-based diet's main concept is to reduce or eliminate the consumption of animal-sourced food (s) for health, weight loss, ethical, or environmental reasons. Its exhausting, tiring, and I beome discouraged after some time because I do it alone. Healthy eating: 1. This gives them plenty of time to work out before they eat again. Restricts several nutritious food groups, including legumes, whole grains, and dairy. A large baked potato contains around 400 calories. With our personalized meal plans, we do the planning for you. Payment for Intermittent Fasting Manager . We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Manage Settings Will you cook your own food or order takeout? Add all ingredients into blender, blend, and enjoy! Here is our typical intermittent fasting meal plan.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[320,50],'healthyforbetter_com-box-3','ezslot_9',107,'0','0'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-box-3-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[320,50],'healthyforbetter_com-box-3','ezslot_10',107,'0','1'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-box-3-0_1');.box-3-multi-107{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:50px;padding:0;text-align:center!important}. You finally get to eat something substantial. Usually, this period lasts between 12 and 40 hours ( 1 ). Winner Circle LLC is compensated for referring traffic and business to these companies.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'healthyforbetter_com-large-leaderboard-1','ezslot_27',160,'0','0'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-large-leaderboard-1-0');report this ad, if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,600],'healthyforbetter_com-banner-2','ezslot_26',149,'0','0'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-banner-2-0');report this ad, link to Best 50th Birthday Ideas: Complete Guide For Everyone, link to Best 21st Birthday Captions, Sayings, Quotes and Wishes, means you go without food for a specific period of time. This will still give you the weekends. When you wake up late, you tend to skip meals because you are too tired to prepare them. Eat-Stop-Eat. Mix together lemon juice, ghee, and garlic. 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. How to plan your intermittent fasting meal plan? Want to go extreme go for the OMAD and add in 24-36 hours of fasting earlier in the week. If you want to get started on a workout and nutrition program that utilizes intermittent fasting to help you get lean and strong, check out the Kinobody Warrior Shredding Program. Meal #2: Smashed avocado chickpea salad. Most people will start with simply fasting 3 days a week like Monday, Wednesday, Friday. You can alter the percentages a little bit as needed. Summary. If so, then you'll probably want to use a calorie counting app like MyFitnessPal. For one or two days each week, you have a full 24-hour fast. I love these ThinkThin high protein bars on Amazon (especially the creamy peanut butter flavor), and really look forward to them as a sweet, high-protein treat in the middle of the day. I am not a fan of diets but I love the freedom of being able to eat whenever I want without feeling guilty. While eating Tuesday, Thursday, Saturday and Sunday. 5:00 pm: a handful of nuts or a . We comply with the HONcode standard for trustworthy health information. 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. Calorie restriction unlocks many of the same benefits3 as fasting for an entire day. If you have any questions, feel free to contact us. Either start out with a smaller meal and then a big meal for dinner or do the opposite. The challenge is that this is your main source of calories for the day, so you need to not simply stuff your face, but make sure youre getting the right balance of macros, along with some quality foods. Losing 20 pounds in 2 months is a great feat and with intermittent fasting you can make that happen. Intermittent fasting helps you live longer. Other types include 24 hour fasting, 5/2 diet, 10/5 diet, etc. It also reduces blood sugar levels, which makes it easier to control hunger pangs. Lunch: one hard-boiled egg and two cups garden salad (no dressing) Dinner: 100 grams of prawns and 'zoodles' made from one zucchini, tossed in one cup of tomato-based pasta sauce Example four = 517 calories Breakfast: one banana Lunch: four wholegrain crispbreads topped with two tablespoons reduced-fat cottage cheese and one sliced cucumber Make sure to drink enough water. It is a flexible approach that doesn't define what you eat but instead when you eat it. Once you've decided where you'll eat, you'll need to figure out what you'll actually eat. Another study showed that overweight women had less body fat when they were following a 12-hour fast compared to those who ate normally throughout the day. I recommend trying it out and see if it works for you. However, some people find this too restrictive. You can always reach us on whatsapp +2349022713581 for support. calorie deficit while eating a low carb meal plan, weight of course so after this first week the weight loss, schedule of eating and fasting throughout the day, meal that is best is going to differ based on your way of eating or dieting, weight you should lose during IF is to measure your waist size, eating then you can transition into something like keto or carnivore, sustaining a healthy lifestyle and achieving your weight loss. I'll usually start with a light but filling lunch a high-protein sandwich on wheat bread and an apple, for example. The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey. Nutrition quality: 3.5. and try to estimate the calories the best that I can. Cons Not flexible Difficult to follow Not sustainable Might not be suitable for pregnant or breastfeeding women, & diabetes patients. It involves eating regularly on 5 days and severely restricting calories on 2 days. Can someone battling with ulcer and low PCV embark on such a plan? This lunch keeps me satisfied for a few hours and comes out to somewhere around 400 calories. 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. 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. And definitely check out my favorite cookbook with intermittent fasting recipe ideas! Its been shown to improve blood sugar levels, increase insulin sensitivity, reduce inflammation, lower cholesterol, and help prevent cancer. Make it work for your life. If youd like to incorporate OMAD into your life, we recommend a meal plan that provides three days of OMAD and four days of 16:8 intermittent fasting. Intermittent fasting is a dieting method where people restrict their calorie intake to below what they would normally use. And while you don't have to change your diet to lose weight, we believe that it is much better if you do change your diet to receive all of the health benefits. Low-fat yogurt parfait. (Just another example of the gut-brain axis at work.) 5:2 fasting. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. Friday: Eat healthy fats, clean meat sources, vegetables, and some fruit. But just like with anything this way of eating isn't a one size fits all people are very different. Whole wheat spaghetti or angel hair (Related. TRE means you don't eat anything until after a set amount of hours. Within a couple weeks you know the difference. Can leads to health problems, as dietary fat is key in hormone production, nutrient absorption, and cell health. Image Source: Well Plated by Erin. For example, some people start their fast at 10am and finish at 2pm. Plus, the health benefits are well-documented by now. Don't overeat and make yourself sick just eat until full then go from there. Might not be suitable forpregnant or breastfeeding women, &diabetes patients. I have shared with you different Free meal plan for weight loss in Nigeria. Missing nutrient like fiber, and vitamin C from restricted foods. Keep in mind that this plan is not for beginners, and you should always talk to your doctor before starting any fasting regimen, especially if you are on medication or have a medical condition. 2. Another intermittent fasting plan, known as the 5:2 approach, involves eating regularly five days a week. An example of data being processed may be a unique identifier stored in a cookie. 2009 - 2023 MindBodyGreen LLC. Reduce blood pressure levels & risk of several other heart diseases, Lower your risk of breast & colorectal cancer[, May lead to increased insulin resistance due to low salt intake [, Can get complicated (because it requires some calculations), Can lead to over indulgence of unhealthy foods (since it's flexible), Can be costly (depending on the subscription plan), May be too costly for some people to follow. 2. This type of fasting might lead to weight loss, increased energy levels, improved brain function, reduced inflammation, and improved heart health. The food you just ate needs a little bit of time to digest and start providing your body with energy. The best way to know how much weight you should lose during IF is to measure your waist size. However, I have met a good number of people who say, oh, they do not lose weight with fasting. How Much Weight Can You Lose in a Week with Intermittent Fasting? Another tip is to make sure you get enough sleep. A slice of bread (1 inch thick) contains around 250 calories. And we always make sure to include snacks if we feel like we need them. (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.). If you eat a higher carb diet you are going to crave more on your day off from eating. from Tufts University. Its a nice reward, and it makes it feel like youre not really dieting at all. Intermittent fasting has been shown to improve chronic inflammation that can dull the brains leptin receptor sites. If your oven size allows, you can roast your vegetables alongside salmon on a separate baking sheet. Intermittent fasting is an eating pattern during which you refrain from consuming any calories for an extended period of time. I used to take my coffee with lots of milk and sugar. I like to round out the day with something sweet. This ad is displayed using third party content and we do not control its accessibility features. To get started, begin by selecting the eight hours during which you will consume all of your meals and . Good carbs from whole wheat tortillas and lots of delicious fats and proteins in the cheese. You can also have herbal tea, (Most experts agree coffee and tea don't break your fast.). During this period of time I try my best to: The more focused I am on work or projects, the better I feel. The word DASH means Dietary Approaches to Stop Hypertension.

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