The Ultimate Nigerian Guide to Intermittent Fasting: Benefits, Risks & Real Meal Plans

(From someone who tried it between traffic, office stress, and Saturday jollof)

Let me confess something before we go too far:
The first time I heard about intermittent fasting (IF), I thought it was one of those oyinbo diet trends that didn’t concern us. After all, how can I be fasting voluntarily after growing up in a home where fasting was either for Jesus or because food don finish?

But life humbled me. when I heard from this rich female friend of mine saying she does (IF) and here's me that know very well that food is one of the thing that finish my money so i have no choice but to join the intermittent fasting (IF) gangs in other to at least save for my life

My Intermittent Fasting Journey (aka when moi-moi almost made me break my fast)

Flashback to 2020. I was tired of feeling… tired. Always sluggish, bloated, and my face? Let’s just say my glow was on sabbatical.

One day, my younger cousin visits and says:

“Aunty, why you dey eat like you dey training for wrestling? Try intermittent fasting.”

I laughed. Me? Skip breakfast? Does she know me???

Fast forward three months I’m fully into the 16:8 method. The same me that used to eat rice by 7 AM suddenly found joy drinking water with lemon till noon. And shockingly? I felt lighter, more alert, and yes… my skin started doing things! That was when I was like “Omo... IF might just be a lifestyle.”

What Exactly Is Intermittent Fasting? (And Why Nigerians Are Jumping In)

Intermittent fasting is not a diet. It’s a pattern of eating.

It’s not about what you eat. It’s more about when you eat.

You alternate between eating and fasting windows. E.g., you only eat from 12 PM to 8 PM, then fast till the next day at noon.

And if you're thinking:

“But we’ve been doing that during Ramadan or Daniel fast!”
Yes. But science now has receipts to back the benefits.

More Nigerians are trying it because we’re tired. Tired of bloating. Tired of 9 PM eba and waking up asking “Why am I like this?” Tired of restrictive diets. IF gives freedom… with self-control attached.

Types of Intermittent Fasting (Which One Is For You?)

Here are the most popular methods choose depending on your lifestyle:

16:8 Method

Fast for 16 hours. Eat during an 8-hour window.
Nigerian example: First meal at 12 PM → Last meal by 8 PM.

5:2 Diet

Eat normally for 5 days. Then eat only 500–600 calories for 2 days.
My cousin called this “economy fasting.”

One Meal A Day (OMAD)

You eat one big balanced meal per day.
Works for those who can sit with a mountain of jollof at once and be fine.

Eat-Stop-Eat

Fast for 24 hours once or twice a week.
Warning: don’t attempt this on days when you're monitoring NEPA.

Top 7 Benefits of Intermittent Fasting (Besides Weight Loss)

Yes, you might slim down. But fasting does more than that:

Boosts Hormones That Burn Fat
When you fast, insulin drops, HGH increases. Fat burns quicker.
Sharpens Mental Focus
Once cravings stop, your brain joins the winning team. Clarity for days!
Improves Skin Texture
Your body spends less time digesting… and more time healing.
Supports Blood Sugar Balance
If you're struggling with sugar spikes after eating puff-puff IF may help.
Reduces Inflammation
Eating all day stresses the body. Fasting gives your cells a break.
Gateway to Discipline
If you can skip akara in the morning, you can skip gossip. Next level focus.
Possible Longevity
Some studies link fasting with longer life. I mean, who doesn’t?

Real Talk: Risks & Side Effects

It’s not all abs and green tea. Fasting can mess you up if you do it wrong.

Dizziness and weakness in the beginning? Normal.
Mood swings you could pick fight over small matter.
Hormonal imbalance (especially in women if overdone).
Social struggle Nigerian families love late-night eating.

Don’t even try fasting if you:

Are pregnant or breastfeeding
Have ulcer or diabetes (without doctor guidance)
Battle with disordered eating patterns

What’s Happening When You Fast (Science in Plain Nigerian English)

Think of your body as one big landlord. When you eat constantly, you're always making your stomach tenants pay rent (digesting, storing fat, working 24/7).

When you fast?

Your body finally cleans house clears old cells, repairs tissues, burns stored fat.

Intermittent Fasting Meal Plans (Nigeria + Afro Style)

Let’s break down a 16:8 fasting day:

12 PM — First Meal

Grilled fish or chicken
Boiled yam or sweet potatoes
Side of ugu or stir-fried vegetables

3 PM — Snack

Watermelon slices or banana
Handful of nuts (walnut, almond, roasted groundnut)

7:30 PM — Final Meal

Beans with plantain
OR small bowl of jollof with salad and protein
OR moi-moi with egg + steamed veggies

Rules:

No eating before 12 PM
Stop at 8 PM sharp
Water is your best friend
Green tea, black coffee, zobo without sugar = allowed

Drinks That Will Break Your Fast (Avoid!)

Milo, Bournvita (milk + sugar? Game over)
Smoothies with fruit + yogurt (yes, they count as food)
Garri water with sugar (God will judge you)

Allowed during fasting window:

Water
Herbal teas (unsweetened)
Black coffee
Green tea

Top 5 Intermittent Fasting Myths Nigerians Believe — Debunked

Myth	Reality
“Skipping breakfast is bad!”	Not when it's intentional and planned.
“You must eat 6 small meals a day to stay fit.”	Bro science. Not true for everyone.
“Intermittent fasting is starvation.”	Not if you still eat enough during your window.
“Women shouldn’t fast.”	Not true — but they should monitor hormones and adjust.
“Fasting means I’ll have no energy.”	Only at first. Eventually, energy goes up.

How to Know If Fasting Is Working for You

Your bloating reduces
You feel lighter and more alert
Your cravings go down
You don’t need naps as much
You’re not hangry all the time anymore

If fasting makes you feel like life is a punishment you’re doing too much. Adjust. Personalize it.

Conclusion: Fasting Taught Me More Than Food Discipline

Intermittent fasting wasn’t just about weight or food for me. It taught me delayed pleasure. It taught me to sit with discomfort. To stay intentional from what I eat to how I live.

Try it. But don’t do it to impress anybody or fit into jeans. Do it because your body deserves peace.

So now it’s your turn:
Are you going to fast… or are you still holding onto midnight indomie with egg? (Tell me in the comments.)