Intermittent fasting is thought to lower heart disease risk due to its ability to lower triglycerides and blood pressure and raise beneficial HDL cholesterol. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. 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. 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. Place salmon in foil and pour lemon and ghee mixture over the top. Goat Meat Pepper Soup, (Sparingly Garnished With Scented Leaves. Dont do it! This lunch keeps me satisfied for a few hours and comes out to somewhere around 400 calories. Intermittent fasting is a style of eating in which you go without food for a certain amount of time each day. Especially in the morning try to hold off as long as you can so the appetite suppressant effect of coffee last longer. Wendie Trubow is a functional medicine gynecologist with almost 10 years of training in the field. For the other two days, you limit yourself to one 500-600 calorie meal. 2009 - 2023 MindBodyGreen LLC. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. For example, you can fast on Monday and Thursday but eat clean meals on the other days. 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. Intermittent Fasting. -You will need to make sure you are getting all your nutrients in that one meal. When you break this down weekly it is only 2.5 lbs a week which seems more doable. A We are fun loving family that lives on a small farm and tries to be healthy. The meal that is best is going to differ based on your way of eating or dieting strategy. You can also reduce stress when you are trying to lose weight. Intermittent fasting is a term used to describe when someone fasts from eating for a certain period of time (usually 24 hours) before they start again. Healthy eating: 1. However, we believe that it is much, much better if you do change your diet to receive all of the health benefits. I'll usually start with a light but filling lunch a high-protein sandwich on wheat bread and an apple, for example. ), (Enter Your E-mail address below and click on the button), 11 Nigerian Food Time Table for Weight Loss (+ PDF Nigerian Weight Loss Meal Plan). (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?). So yes you will want to get in all your calories and protein during that one meal. The 5:2 diet: A guide and meal plan - Medical News Today Intermittent Fasting Nigerian Meal Plan for Weight Loss INTERMITTENT FASTING FOR THE NIGERIAN (with sample meal plan) Here, you fast for 16 hours and eat in the 8-hour window. Our typical intermittent fasting meal plan includes plenty of lean protein, healthy fats, and complex carbohydrates at each meal. I would try the 3 meals first within the 8 hours then see if you can back off to 2 meals and a snack then eventually 2 meals. 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). TRE means you don't eat anything until after a set amount of hours. 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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. Lemon water doesn't break your fast unless you are a crazy die hard with your water fasts. The 5:2 diet is a popular intermittent fasting method. And I called is Supreme Fat Loss System (SFS) for lack of a better name. Intermittent Fasting Meal Plan | POPSUGAR Fitness First, there is evidence that suggests that intermittent fasting helps us lose weight faster than traditional diets. You are not only going to lose weight your mental clarity will be much better along with your digestive system among many other benefits. Please I really need a coach for my weight loss plan. 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. Other people choose to eat carbs and fats. I like to round out the day with something sweet. Fasting can also help free people from emotional eating and kill cravings by transitioning your metabolism from unstable sugar-burning to steady fat-burning. Compare that to eating 70 calories of, say, french fries or chocolate which would be about one bite! Enter your email address to subscribe to this blog and receive notifications of new posts by email. It keeps things simple for me, and theyre both meals that I love. Intermittent fasting is an eating strategy that has grown in popularity in recent years. Check out the latest Beachbody Program to lose 15lbs and Run A 5K in just 30 days. (A can of beans and corn will last you a while.). It helps you lose weight because it contains citric acid which aids in digestion and metabolism. And limits the intake of sodium (salt), added sugars, red meat, and fat.Below is a sample of the DASH diet meal plan: 1 Serving Of Granola With Greek Yoghurt And Berries, 1 Serving Of Brown Rice With Vegetable Stew And Fish, 1 Hard Boiled Egg With Any Fruit Juice Of Choice, Whole Grain Bread, Tomato And Avocado Slices, Mashed Potatoes With Vegetable Salad And Chicken, 1 Serving Of Oats With Fruits/Nuts And Yoghurt, Homemade Sweet Potato Fries With Salad And lean meat. The first step is to figure out what type of IF you're doing. This can be tough for several reasons. Food on these five days will look just like the rest of the fasting planshealthy fats, clean meat sources, vegetables, and some fruit. You'll also need to decide where you'll eat. Results vary from person to person depending on their genetics, metabolism, body type, age, health status, lifestyle habits, etc. You may want to add in 24-36 hours of fasting. During the periods of time when you're eating, you'll want to focus on healthy fats, clean protein, and carbohydrates from whole food sources. Required fields are marked. On a 16 hour fast you can eat 2-3 meals and still feel good. whole grains, nuts, seafood. Green Smoothie (Green, apples, Chia seed, water), A bowl of vegetable soup with fish and cup of oat swallow. Do You Still Eat 3 Meals When Intermittent Fasting? That said, you'll want to provide your body with the most nutrient-dense meals possible that support your dietary needs. Mix together all ingredients together in a bowl and form together desired-size patties. Hands down, one of my favorite intermittent fasting snacks. If you do, then you'll feel full during the fast. Below is a sample of the Low-fat diet meal plan: Baked Potatoes With Sauce (little to no oil). However, some people find this too restrictive. 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. Add in lots of healthy fats to keep you going until lunch! 1. Vitamin C stimulates the production of white blood cells which help fight infections. But how do you know what foods to eat and which ones to avoid? And while it might seem complicated at first, once you get into the habit of fasting, it will feel like second nature and fit pretty seamlessly into your days. Intermittent Fasting Meal Plan Example (All foods & calories listed) What to eat: Meal #1: Paleo breakfast bar. 16:8 Fasting Schedule and Meal Plan for Beginners - Fitwirr Intermittent fasting decreases your hunger hormone ghrelin, which in turn can increase dopamine levels in the brain. 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. During the 16:8 diet, males fast for 16 hours each day . Intuitive Fasting: Meal Plan, Food List & Tips | Best Diets | U.S. News We find this to be the easiest way of fasting and getting the most out of it. 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. To help turn you into a fat-burning machine, weve decided to employ intermittent fasting (16:8) in this weeks meal plan. Remember that no matter how many times you fail, you still have another chance to succeed! Drinking water first will help you feel full faster and prevent you from overeating later on. Intermittent fasting is an eating pattern during which you refrain from consuming any calories for an extended period of time. Tuesday: Eat healthy fats, clean meat sources, vegetables, and some fruit. Winner Circle LLC also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. If Im working out that day, I do my workout fasted at some point during this window so I can eat shortly after. Even though the DASH diet is not a weight loss diet, many people swear by it for weight loss.This diet focuses on eating plenty of vegetables, fruits, whole grains, and lean meats. 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. 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. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); FitNigerian - 2023 Femja Global Services - All rights reserved. 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 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. Bigger meal at first and smaller meal closer to bed time. ), 2 Slices Of Whole Grain Bread With Cheese And Tomatoes, 2 Slices Of Whole Grain Bread With Unsweetened Peanut Butter. This causes your body to continually store fat instead of using it. Upsides: with longer fasting you will have more benefits with your insulin and hormones balancing out along with giving your digestive system a break. Don't add in any creamer not even sugar creamer or sugar substitute. BOTTOM LINE:The Warrior Diet is a type of intermittent fasting involving long . We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. 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. There are many benefits to this lifestyle. My other go-to meal is spaghetti with chicken meatballs: Ill often rotate between these two meals if Im cooking at home. A good rule of thumb is to take your daily calorie goal and split it up like this: Remember, since youre skipping breakfast, you only have to make it a few hours after breaking the fast until its time for a big dinner feast. Meal #2: Smashed avocado chickpea salad. I used to take my coffee with lots of milk and sugar. 5 Ridiculously Easy Tricks to "Cheat" Your Way to Fat-Loss, (And each of these tricks takes less than 5 mins to implement. Start by conditioning your mind firstAnd prepare your self for the process Its MIND OVER MATTER! Eat-Stop-Eat. Make it work for your life. Pros Effective Works fast Healthy for majority of the population. But the example clock arrangement here is one of them ideal for most people. Can't Stay Motivated to Workout & Eat Clean? I am not a fan of diets but I love the freedom of being able to eat whenever I want without feeling guilty. To avoid this, try drinking water before eating anything else.