intermittent fasting nigerian meal plan example

This mouth-watering ketogenic menu will keep you way below 20 grams of carbs per day. Avoid junk food and processed carbs. During the 16:8 diet, males fast for 16 hours each day . Its a nice reward, and it makes it feel like youre not really dieting at all. Below is a sample of the Low-fat diet meal plan: Baked Potatoes With Sauce (little to no oil). Healthy For Better is owned and operated by Winner Circle LLC. It is recommended that coffee drinkers maintain their morning coffee intake and that everyone who does an advanced fast stays properly hydrated. 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.. More snacking is often not the right thing to do Instead, just wait, be active, focus on getting some things done, and the energy will kick in. (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?). I'm not a breakfast person, so I just enjoy a few cups of herbal tea to start my day. A glass of milk (1/2 cup) contains around 200 calories. We rely on behavioral change, and you can eat whatever you want during fasting without diet. Plus, the health benefits are well-documented by now. With this weekly intermittent fasting plan, you will be eating only between 12 pm and 8 pm for 12 hours of fasting within 24 hours. This practice may support weight loss, improve blood sugar, and . You can move forward 1-2 hours or backward 1-2 hours if you wish. 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. I personally practice this plan during the workweek. 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. Especially in the morning try to hold off as long as you can so the appetite suppressant effect of coffee last longer. To avoid this, try drinking water before eating anything else. Intermittent fasting helps you live longer. The most common type of IF is the 16/8 diet, which consists of fasting from breakfast until lunch, and then having dinner at 8 pm. Intermittent Fasting Manager is a timer for intermittent fasting, you can track your intermittent fasting plan with timer 16:8 ( 16 hours fasting, 8 hours eating ) Download the Intermittent Fasting Manager app to get started 3 days for free, or unlock premium features with Auto-Renewable Subscriptions. The fizzier, the better for appetite control! In addition, fasting improves insulin sensitivity, which promotes healthy metabolism. 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. For this plan, eat clean for five days of the week (you can pick whatever days you want). 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}. (Just another example of the gut-brain axis at work.) Learn more here. For example, if you are going to fast for 12 hours, you shouldnt eat anything before 8am because you wont digest food properly. May help fight inflammation & oxidative stress. We find this to be the easiest way of fasting and getting the most out of it. This will be mostly water weight of course so after this first week the weight loss is more than likely to slow down. 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. Second, research shows that intermittent fasting improves our health. Will Cole, IFMCP, DNM, D.C., is a leading functional medicine practitioner with a certification in natural medicine and a doctor of chiropractic degree. To get started, begin by selecting the eight hours during which you will consume all of your meals and . I know Ive had a good start toward my protein goals at this point. An example of data being processed may be a unique identifier stored in a cookie. Cheese quesadilla: 250 calories and 5-10 grams of protein. For example, some people start their fast at 10am and finish at 2pm. For example, a cup of cooked brown rice contains around 150 calories. (Just another example of the gut-brain axis at work.) Protein- you should be trying to eat 1 gram of protein per pound that you weigh. One of the challenges of bulking while utilizing intermittent fasting is getting in enough calories in a restricted eating window. This plan allows you to eat every meal plus some snacks but still get in 14 hours of fasting within a 24-hour period. Check out the latest Beachbody Program to lose 15lbs and Run A 5K in just 30 days. Dinner? Our intermittent fasting meal plans are designed to provide you with all the nutrition you need, with very low carb counts that fit your keto lifestyle. The changes your body will take on are amazing and can help heal your body from the inside out. You will automatically save around 40-50% on your grocery bill. To help turn you into a fat-burning machine, weve decided to employ intermittent fasting (16:8) in this weeks meal plan. Your protein should mostly be lean and most of your fat should be mainly monounsaturated.Below is a sample of the Zone diet meal plan: Roasted Sweet Potatoes With Vegetable Salad And Beef. Start Here. 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. You are not only going to lose weight your mental clarity will be much better along with your digestive system among many other benefits. Studies have shown that intermittent fasting can improve degenerative brain disorders such as Alzheimers and Parkinsons. Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet. This typically means skipping breakfast. The basic intermittent fasting meal plan for beginners. OMAD stands for one meal a day. While an OMAD meal plan might provide only one meal a day, it is very difficult to consistently meet nutrition needs when eating one meal daily. Some people fast for 16 hours (8 pm - 8 am) while others fast for 24 hours (12 pm - 12 am). Intermittent Fasting Nigerian Diet Meal Plan Snack Options Include; Fruit In Season, Yoghurt, Mixed Nuts, Granola Bars, Etc. For this reason, theyre called 16:8 intermittent fasting meal plans, meaning you fast for 16 hours and eat within an eight-hour window. It was a delicious treat that I craved every morning, and honestly I still kind of miss it sometimes. Ideally, this should be a high protein, moderate fat and carb dinner. Manage Settings They do this by following a specific schedule of eating and fasting throughout the day. The food you just ate needs a little bit of time to digest and start providing your body with energy. And definitely check out my favorite cookbook with intermittent fasting recipe ideas! Its a popular diet trend among people who want to lose weight and get healthier. I like to round out the day with something sweet. Intermittent fasting (IF) is a method of eating where you only eat one meal per day. A cutting-edge nutrition deep dive taught by the worlds foremost health & wellness experts. whole grains, nuts, seafood. The benefits of drinking lemon water include: Which meal is best for intermittent fasting. This form of intermittent fasting is particularly popular because you spend a large portion of the fasting window asleep. Drinking water first will help you feel full faster and prevent you from overeating later on. Place salmon in foil and pour lemon and ghee mixture over the top. 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. 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. 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. This part of the day can be a challenge, after youre done drinking coffee. The best thing to do is to prepare yourself beforehand so that you know exactly how much you should eat. 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. Day 1 10 am: Breakfast 2 boiled eggs 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 technically eat whatever you want just make sure its nutrient dense and not full of empty calories. Our typical intermittent fasting meal plan includes plenty of lean protein, healthy fats, and complex carbohydrates at each meal. My name is Evan and I'm the Editor here at Trusty Spotter. Weight-loss resistance can often be due to an underlying hormone imbalance. If I want to finish off the day with pizza, Im OK with it! Eat a normal diet five days a week and fast two days a week. At each meal, make sure you include a generous serving of protein: meat, poultry, fish, eggs, dairy, or plant-based protein, like soy. You shouldn't eat too much because you want to lose weight. By skipping breakfast, youll automatically save money that you could potentially spend on higher-quality ingredients such as grass-fed beef and organic eggs a good investment for your body, the animals, and the environment. It's best if you don't eat anything heavy before the fast. Lunch? Here's our definitive guide to fasting, the four phases of fasting, and different types of fasting to explore. With our personalized meal plans, we do the planning for you. We started the eating time at 10 am. Just stick with it calculate your calories correctly don't get too strict so you don't go off the wagon. 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 [. When do you usually eat breakfast? And I still use it for its enormous health benefits. Eat normally but only within an eight-hour window each day. Eat plenty of avocado, cold-pressed olive oil and coconut oil, coconut milk, seeds and nuts, and eggs. If your oven size allows, you can roast your vegetables alongside salmon on a separate baking sheet. 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. Listen to your bodyif you need to eat outside of your typical window, it's OK! The big (or sometimes massive meal) at night is the primary benefit and selling point of intermittent fasting. But how do you know what foods to eat and which ones to avoid? Heat cooking oil over skillet on medium-high heat. Intermittent fasting has been shown to be effective for weight loss, reducing insulin resistance, lowering inflammation, and even anti-aging. Guide Here you can find common questions about intermittent fasting with answers from our top expert, Dr. Jason Fung. That said, you'll want to provide your body with the most nutrient-dense meals possible that support your dietary needs. If youre worried youll be starving while fasting, youll be pleasantly surprised! This will be different for everybody so experiment a bit. 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. When I practice a 16-8 intermittent fasting schedule I often include the following recipes in my day: 12:00 pm: Bulletproof Coffee & Breakfast Salad. Intermittent fasting is thought to lower heart disease risk due to its ability to lower triglycerides and blood pressure and raise beneficial HDL cholesterol. 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. Apples are an AMAZING snack for intermittent fasting. I hope it helps you, too! I am not a fan of diets but I love the freedom of being able to eat whenever I want without feeling guilty. It's goal is to help you balance your hormones, metabolism and moods.The Zone Diet plan follows the ratio of 40% carbohydrate, 30% protein and 30% fatdiet. The Bottom Line. Do you eat breakfast, Lunch and Dinner within 8 hours? A study published in Diabetes Care found that patients who followed a 16/8 fasting schedule experienced significant improvements in glucose metabolism, insulin resistance, and lipid profiles. Grilled Chicken Cooked In Herbs And Garlic. 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. I know it may have little to no calories, but it will hinder your weight loss because it tricks your body into thinking sugar is coming so you still get an insulin response. Mix together teaspoon of cinnamon with coconut oil and almond butter. 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. Summary. The 16:8 method of intermittent fasting involves fasting every day for 16 hours and restricting your daily eating window to eight hours. About the Editor: Hi there! On restricted days, you can have smaller meals or snacks throughout the day or have a moderate-size lunch and dinner and fast in the morning and after dinner. Though I follow the fasting hours looser than I did at the beginning, its made losing weight or cutting extraordinarily easy when thats my goal. This new Rapid fat-loss diet has produced hundreds of transformation and Raving Reviews from Doctors, Nutritionist, Students, Busy Mums & Other Smart fitness coaches.Learn more about the SFS meal plan (and see reviews and transformations) here: SFS plan is the best Nigerian diet to lose weight. Winner Circle LLC is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Steel-cut oats, almond milk . Cons Not flexible Difficult to follow Not sustainable Might not be suitable for pregnant or breastfeeding women, & diabetes patients. Intermittent Fasting Meal Plan: Day 7. 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. Restricts several nutritious food groups, including legumes, whole grains, and dairy. With 16/8 intermittent fasting, you restrict your food intake to an 8-hour window and fast for the remaining 16 hours. Usually, this period lasts between 12 and 40 hours ( 1 ). Lemon water doesn't break your fast unless you are a crazy die hard with your water fasts. Reduction in blood sugar: Within a couple weeks you know the difference. 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}. Losing 20 pounds in 2 months is a great feat and with intermittent fasting you can make that happen. Greek yogurt is an amazing source of protein, tastes delicious, and is great for your gut health. and try to estimate the calories the best that I can. I would even suggest starting your week with a 24-36 hour fast to kick your metabolism into high gear. 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. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. For us it is always eggs and bacon for our first small meal then steak and maybe eggs again for dinner or our big meal. He is the host of the popular The Art Of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian,The Inflammation Spectrum, and the brand new book Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel. Upsides This is more for those that have a long work day and need some flexibility. Fasting allows the body to rest from digesting food, which helps the body to burn fat faster. This type of fasting might lead to weight loss, increased energy levels, improved brain function, reduced inflammation, and improved heart health. There are two main reasons why we should consider practicing intermittent fasting. If Im working out that day, Ill drink my pre workout around this time period: Either Kino Octane or C4 Sport. Wednesday: Eat healthy fats, clean meat sources, vegetables, and some fruit. Some people choose to fast for 16 hours while others choose 24. Want to go extreme go for the OMAD and add in 24-36 hours of fasting earlier in the week. BOTTOM LINE:The Warrior Diet is a type of intermittent fasting involving long . You're intermittent fasting. Will Cole, IFMCP, DNM, D.C., is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. 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! A good rule of thumb is to stick to one meal per day. To help you navigate your day, here's a guide to how to schedule your meals while intermittent fasting. 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. There are also those who eat 4 small meals during that 8 hours and it works great for them. WW (formerly known as 'Weight Watchers') is one of the most popular weight-loss programs in the world. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthyforbetter_com-medrectangle-4','ezslot_4',109,'0','0'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-medrectangle-4-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthyforbetter_com-medrectangle-4','ezslot_5',109,'0','1'])};__ez_fad_position('div-gpt-ad-healthyforbetter_com-medrectangle-4-0_1');.medrectangle-4-multi-109{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}. Either start out with a smaller meal and then a big meal for dinner or do the opposite. It makes life a bit simpler and I like that. This is entirely up to what you want to do and what works best. The first step is to figure out what type of IF you're doing. Low fat diet was very popular for decades, until low-carb diets took over.Anyway, the idea behind the low-fat diet plan is to restrict fat intake to 30% or less than 10% (for the case of ultra-low-fat diet ) because fat contain about twice as much calories as protein and carbs. When you wake up late, you tend to skip meals because you are too tired to prepare them. The consent submitted will only be used for data processing originating from this website. 5:2 Diet. This can be tough for several reasons. My other go-to meal is spaghetti with chicken meatballs: Ill often rotate between these two meals if Im cooking at home. It is a flexible approach that doesn't define what you eat but instead when you eat it. Image Source: Well Plated by Erin. Cup Of Steamed Brown Rice With Vegetable Stew, Vegetable Stew (little to no oil) With Yam. 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. 2. Thank you. Fasting can also help free people from emotional eating and kill cravings by transitioning your metabolism from unstable sugar-burning to steady fat-burning. This is why most people will have a small meal of around 500 calories on the off day. I usually start my day with about two cups of this. Lemon water is known as one of the best natural remedies for weight loss. There seems to be a current wave on Intermittent Fasting (IF) going on, however, IF has been in existence for so long. This is probably the way to start you can also add in some black coffee on that off day. Finally, you'll want to think about timing. 2. If so, then you'll probably want to use a calorie counting app like MyFitnessPal. Snack Ideas Include a Handful Of Berries, Nuts, Carrot, And Any Piece Of Fruit. 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. Theyre low calorie and mostly made of water, so they have a ton of volume. But when you . If you are accustomed to this way of eating then you can transition into something like keto or carnivore by having a smaller meal first then maybe a steak for dinners. Downside: More likely to have cravings on the off day depending on how clean you eat. 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. The amount of food you should consume depends on how active you are. On an intermittent fasting diet plan, you only eat twice a day. And yesthat is a possibility. Once you prime your body for eating, its like it suddenly realizes its been running a massive deficit and you can become ravenous. Thats what has worked for me and helped me drop 10+ pounds pretty effortlessly this summer. If you want to lose fat and get lean, then you should start losing 1 pound per week. 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. When Im bulking, Im trying to eat somewhere around 2250-2500 calories per day. Intermittent Fasting has a good number of benefits that could motivate you: Multiple studies have shown a link between intermittent fasting and a reduced risk of breast cancer. Intermittent fasting decreases your hunger hormone ghrelin, which in turn can increase dopamine levels in the brain. Every meal plan is created and tested by our Diet Doctor Recipe Team and verified by our in-house dietitian, ensuring that you can enjoy delicious food with the right balance of macronutrients you need each day. 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. On a 16 hour fast you can eat 2-3 meals and still feel good. There are many different forms of intermittent fasting. Oatmeal :200 calories and 8-10 grams of protein. These are really tasty, not super high in calories, and come packed with 20g of protein. This is probably most like our ancestors ate long ago. 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. 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. For example, I prefer to have a few more calories at lunch so I can eat a respectable meal with my wife and daughter, and fewer calories before bed. 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 The 16:8 intermittent fasting method, sometimes referred to as the 16 hours fast, restricts your eating to eight hours. ), Which Email Should I Send YourFREE REPORT? I think that you should eat something light and healthy like some fruits and salad. Nutrition quality: 3.5. Intermittent Fasting Nigerian Diet Meal Plan Snack Options Include Mixed Nuts, Granola Bar, Fruit In Season, Yoghurt, Etc. For the other two days, you limit yourself to one 500-600 calorie meal. Mix together lemon juice, ghee, and garlic. 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. This type of meal plan is sustainable and will help you lose weight in a healthy way. Make it work for your life. If you eat eggs while fasting then you wouldn't bee fasting. When you start intermittent fasting, you might feel hungry after eating breakfast or lunch. Time to enjoy! 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 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. 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. Some people who practice IF report feeling healthier, losing weight, sleeping better, and even lowering their risk of diabetes and heart disease. Sunday: Eat healthy fats, clean meat sources, vegetables, and some fruit. 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.

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intermittent fasting nigerian meal plan example