My pipol. My shapers, strong weight warriors. Oyeeeeeeeeeeeeeh!
How wuna deh do? Hope you have been consistent during the past weeks. The weeks are just flying buy and if you started the ‘Eat Healthy 365’ challenge then you should have lost some weight by now. Let me just say I am really REALLY proud of you for taking your health seriously. This is more than losing weight and looking good but more about taking care of yourself and loving your body am I right? But shedding some kilos and looking sexy is a by-product worth the pain right? If you are new here, please check out this low-carb diet meal plan for week 5.
Week six is going to me badddddd! We are going to attack fat even more. Somebody say ‘fat must die’. Say it louder! Ehen!!! This week we introduce intermittent fasting.
What is intermittent fasting?
I hear you already asking ‘another diet?”. No, it’s not. It’s a way or should I say a pattern of eating whereby meals are scheduled in such a way that you obtain the most of your meals. You do not change what you eat. This means you will still be eating the same low-carb meals but you will reschedule when you eat those meals. By so doing, you get lean without cutting calories down to zero. It’s simple to do and produces the desired results plus it is backed by science.
Here’s the rationale behind intermittent fasting.
You may be wondering how intermittent fasting leads to fat loss. Well, it’s quite simple. Whenever you eat, it takes your body some hours to absorb and digest all that food (this is called the fed state). During the fed state, your body has a hard time absorbing fat since insulin levels are high. This phase usually last 3 – 5 hours. After that, your body enters into the post-absorptive phase. This simply means your body is not absorbing or digesting a meal. This phase usually last anywhere between 8 to 12 hours after your last meal after which your body now enters the fasting phase.During this phase, your body can easily burn stored
During this phase, your body can easily burn stored inaccessible fat because insulin levels are low. That is why intermittent fasting is great for people who are highly obese and want to access and burn fat that their bodies would normally not access if they ate every 3-4 hours.
It is worth knowing that there are different methods for intermittent fasting (information for a separate post). It ranges from a daily, weekly, alternate day fast to a monthly fast. But here is what you need to know. This week we will be observation an alternate day fast and we will start with 16-hour fast as you can see from the meal plan below and then we alternate the days. If you cannot do a dry fast (without water), go ahead and drink water or non-sweetened teas in between. Just make sure you are not eating any food so that your body can access those stubborn fat stores.
Also, make sure you talk to your general practitioner if you can do this fast. If you are on medication, are pregnant, nursing a baby or have been diagnosed with any health condition like diabetes, hypertension, cancer etc. THIS MEAL PLAN IS NOT FOR YOU.
Before, we get to the meal plan, just a quick question. Have you SUBSCRIBED to my YouTube channel yet? Every week, I post new education (Fooducation) videos as well as recipes and my journey of faith, fitness, food and fashion. Click here to subscribe. Now here is your low-carb diet meal plan. Click the links for the recipes. Make a shopping list, shop and prep your meals for next week.
Here is to your health from heritage.
|Monday||Keto scotch eggs||Intermittent fasting||Eru/Afang soup + aubergine amala|
|Tuesday||Greek yogurt & berries||Peppersoup of choice||Intermittent fasting|
|Wednesday||Scrambled eggs + wilted spinach or Ugu||Sauteed cabbage + suya-spiced grilled chicken||Sauteed cabbage|
|Thursday||Suya-spiced grilled chicken on mixed salad||Fish peppersoup||same as lunch|
|Friday||Intermittent fasting||Intermittent fasting||Yassa (lemon-garlic-mustard) chicken|
|Saturday||Bulletproof coffee or cacao||Beef suya skewers on leafy green salad||same as lunch|
|Sunday||Intermittent fasting||Butternut squash porridge||Green leafy salad of choice + 2 boiled eggs|