The Diet Post (part 2)

After the Keto diet, I started having major bloating and digestive issues. I think the break from carbs and vegetables made my system much more aware of what it can and cannot tolerate. I’d wake up every morning feeling very bloated and uncomfortable. I upped my water intake, started drinking Rooibos Tea, and cut out a number of foods which helped a bit.

 

Until I stumbled across the concept of Intermittent Fasting.

 

What is Intermittent Fasting I hear you ask? Well, it is not a diet per se, it’s a PATTERN of eating. Its more about changing WHEN you eat as opposed to WHAT you eat.

 

The 3 most common Intermittent Fasting methods are:

 

Leangains (Daily 16 Hour Fasts)

You eat for 8 hours, you fast for 16 hours. Your ‘Feeding Window’ can be whatever 8 hour block during the day you want i.e. if you start eating at 9am, you stop at 5pm. ( I personally use this method)

 

Eat Stop Eat

Fasting for 24 hours once or twice a week e.g eating dinner at 8pm and not eating again until 8pm the following day.

 

The 5:2 Diet

Eat normally 5 days during the week, and restrict your calories to 500-600 on 2 non consecutive days.

 

Everyone reading this probably occasionally fasts without realising it. If you eat dinner, go to sleep, skip breakfast and don’t eat until 1pm- you’ve successfully completed a 16 hour fast!

 

Benefits of Intermittent Fasting

When you eat,it takes 3-5 hours to digest food and after that, another 8-12 hours to absorb nutrients. After the nutrients have been absorbed, the body switches from being in a Fed state to a Fasted state. When your body is in a Fasted state, it is able to change hormone levels (lowers Insulin level and increases Human Growth Hormone level) which enables you enter a Fat Burning State. The hormone level changes also increase your Metabolism Rate. There are also several health benefits such as heart and brain health, and it lowers your risk of diabetes and cancer. Here’s an article that outlines several benefits, and heres the original one that convinced me to try this method.

 

I do the Leangains method and my Feeding Window is from 1pm-9pm because I go to bed late, and I cannot sleep if I feel the slightest bit hungry. Its also great because it gives me some room to be social and go out to dinner. I also like that I get to sleep through most of the fast, and I just need to hang in there until Lunchtime.

 

I also think that my digestive system was a bit overworked, and giving my gut a 16 hour break everyday has made a huge difference in my life. I eat two generously portioned meals a day, I have snacks from time to time, I’m not really counting my calories, I still eat Small Chops on Sundays and I’ve had NO bloating issues, and I’ve lost about 4kg in 2 and a half months.

 

Waiting until 1pm to eat was a bit challenging in the 1st week, but I quickly adjusted to it.

 

I’m most excited about the digestive issues being over finally. However, I avoid in my day-to-day life:

Rice, beans (this really hurt), yogurt, cabbage, broccoli, cauliflower, vegetable soup (random I know!), white flour (bread, pasta etc), and the most painful of all- champagne. I also avoid juice and fizzy drinks.

 

I regularly eat:

Peppersoup (fish and chicken), Sweet Potatoes, TONS of protein- peppered meat, fish, chicken (usually with sweet potatoes), and when I’m dying for soup I try to stay away from the Oil Heavy ones, and I eat Ground Oatmeal as swallow.

 

 

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Carrot ‘Spaghetti’ with Meatballs

 

 

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Chicken Salad

 

 

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Oilless Seafood Okro

 

 

I try to stick to my Feeding Window as much as I can, but if I’m out and about and I stumble into food at 10pm- its going down! I still eat my Small Chops faithfully at 11am on Sundays, and I must eat Jollof Rice at parties because I have to live my life guys!

 

So, now that the secret is out, will YOU try Intermittent Fasting?

 

Let Me Know,

Nicole

 

(p.s- Not suitable for pregnant or breastfeeding women, and as always please consult a medical professional before embarking on any diet or exercise routine.)

32 Comments
  • cec
    Posted at 13:51h, 25 May Reply

    Chim oo!! Nicole! Ah! No rice, beans, cabbage! You’re trying. Beans is protein-rich, why avoid it, plus the other veggies too?

    Your window for intermittent fasting seems good, I sleep late, but I easily have headaches if my morning is very busy without any thing to eat.
    Mehn your figure is great, being a mom yet I don’t envy the hard work you put in- diet and exercises.

    • Nicole
      admin
      Posted at 14:29h, 25 May Reply

      Hi love! Beans is protein rich, but beans actually has more carbohydrate than protein. 100g of Black Eyed Beans (similar to the brown beans we eat) has 3g of protein…and 19g of carbs. Also, even the smallest amount of beans makes me really bloated so I kent do it!

      Its definitely not easy, but i’d rather have a feeding window and eat until I’m satisfied than count my calories and work out every single day (sometimes twice a day even) like I used to xx

  • Uche
    Posted at 17:41h, 25 May Reply

    Actually set a reminder for this
    Thanks for sharing. Will definitely check it out

    • Nicole
      admin
      Posted at 11:50h, 29 May Reply

      Yayyyy! Please give it a go and let me know xx

  • Oyinlola
    Posted at 19:02h, 25 May Reply

    God bless you for sharing this, never heard of Intermittent Fasting before. I will try doing this for a month and see how it goes. xoxo

    • Nicole
      admin
      Posted at 11:50h, 29 May Reply

      Thank you so much Oyinlola! Cant wait to hear back from you xx

  • anuli
    Posted at 22:28h, 25 May Reply

    Dear Nicole, thanks for sharing this! Thank you for continuing to transform my life. You honestly cannot imagine how your posts have helped improve my life. Please keep doing what you’re doing. Xxx.

    • Nicole
      admin
      Posted at 11:49h, 29 May Reply

      Hi Anuli. I’ve read your comment 20 times now. Thank YOU so much for transforming my life. Having the opportunity to engage with people like you has been amazing. God bless you xx

  • Olly
    Posted at 00:57h, 26 May Reply

    Very enlightening post. Im surely trying this. I may do 12pm till 8pm tho, doubt i will last till 1pm, lol. Thank you so much for sharing.

  • Jennifer
    Posted at 20:11h, 26 May Reply

    Been doing this without knowing.

    • Nicole
      admin
      Posted at 11:51h, 29 May Reply

      LOL a LOT of people actually fast unknowingly! Its amazing! xx

  • Nelo
    Posted at 05:56h, 27 May Reply

    Hi Nicole dear. Thanks for this. Can one take tea like green tea during the fast hours?

    • Nicole
      admin
      Posted at 11:48h, 29 May Reply

      Hi Nelo! Yes you can- you can drink as much green tea (or even coffee) as you like, as long as there is no sugar in it. Not even honey. But go ahead. I drink loads of green tea and water while I’m fasting in the morning xx

  • Olly
    Posted at 16:55h, 03 June Reply

    Hi nicole, thanks again for this post. I have tried it for a week now, not bad at all. You said you drink lots of green tea, i dont like green teas?, can i make green smoothies instead? Thanks again

    • Nicole
      admin
      Posted at 16:15h, 23 June Reply

      Hi Olly! Fruit and veg contain calories so a smoothie will break your fast unfortunately xx

      • Olly
        Posted at 20:04h, 30 June Reply

        Awww thank you so much. You are very knowledgable and have been very helpful with your posts
        I keep looking forward to new posts.
        God bless you. Xo

        • Nicole
          admin
          Posted at 22:07h, 12 July Reply

          Thank you so much gorgeous! God bless you too, I really appreciate you xx

  • Aramide
    Posted at 00:55h, 11 June Reply

    Yassss,thats it,intermittent fasting being doing it for quite a while and i love it.i just need to hear someone else doing it,i was thinking of going Keto but would wait this one out and see the results

    • Nicole
      admin
      Posted at 16:45h, 12 July Reply

      I’m so pleased to hear that Aramide! How have your results been so far? xx

  • Christie
    Posted at 13:40h, 16 June Reply

    Hi Nicole. Have used it for yrs and it sure works. To drop weight fast wit intermittent fasting this is what Ido. On day one I do orange juice only all day wit lots of water. Day 2 I eat nothing until 1pm then stop by 7pm do my 30min exercise. Next day repeat day 1 and 4th day repeat day 2 and you wnt believe how ur body wld loss fat and tone tummy too. Do this as long as u get ur target weight and maintain with intermittent fasting. Good write up Nicole.welldone. This is a good one.

  • Anny
    Posted at 03:34h, 19 June Reply

    @christie
    I have a feeling its the gym buff Christie I know…lols
    pls what kind of orange juice do u use? Home made (squeezed urself, how many oranges do i need for this? Or packaged ones like suite/5alive?. Sounds like a good way to detox b4 the fast. If u know of more natural detox methods I can do before the diet pls share. Thanks a lot.

    @Nicole
    Thanks for this posr,its perfect timing! I need help with my ever increasing weight any if I rarely eat!
    Thought breakfast is the most important meal of the day? Does skipping it not affect your start off attitude/ mood for the day? (Make u sorta grumpy every morning).

    • Nicole
      admin
      Posted at 16:42h, 12 July Reply

      Hi Anny, breakfast is actually not necessary. Eating breakfast is recommended by a lot of people so that you don’t get too hungry and overeat at lunch or eat unhealthy snacks before lunchtime in order to stave off hunger (which makes sense). But eating breakfast does not give you any significant weight loss advantage over someone who Intermittently Fasts. You’d find that when you start fasting, your body quickly adjusts and you start getting hungry around the time you choose to break your fast- so I only start getting grumpy around 12pm actually 🙂 🙂

      Hope this was helpful! xx

  • dinma
    Posted at 23:29h, 21 June Reply

    hi Nicole tanx for the post. ….but it’s been said or adviced that breakfast is necessary during weight loss but during the intermittent fast you start eating at 1pm. help a sister.

    • Nicole
      admin
      Posted at 16:39h, 12 July Reply

      Hi Dinma, breakfast is actually not necessary. Eating breakfast is recommended by a lot of people so that you don’t get too hungry and overeat at lunch or eat unhealthy snacks before lunchtime in order to stave off hunger (which makes sense). But eating breakfast does not give you any significant weight loss advantage over someone who Intermittently Fasts. You’d find that when you start fasting, your body quickly adjusts and you start getting hungry around the time you choose to break your fast. Hope this was helpful! xx

  • Marge
    Posted at 11:04h, 29 June Reply

    It’s amazing how things that look seemingly religious are actually life secrets. This is like living a fasted life. There is a reason beyond answered prayers that we need to actually fast regularly. Thank you for sharing….I just discovered you and I’m already happy I did.

    • Nicole
      admin
      Posted at 16:24h, 12 July Reply

      Thank you so much Marge! I really really appreciate your comment (and you!) xx

  • myHairmyBeautyNG
    Posted at 16:08h, 12 July Reply

    I LOVE your articles, it is soo informative and super interesting. Thanks for recommending intermittent fasting, it has honestly helped me with losing some of the baby weight. I wish I started doing it after breastfeeding.

    For someone like me it really helps so that way I don’t have to be thinking about FOOD and what to eat constantly.

    Nnn

  • Yewande
    Posted at 20:12h, 15 July Reply

    Oh my God. Bless you Nicole. I have been trying to shed my baby weight but it wouldn’t shift. I am starting the fast tomorrow. I will revert back to you.

    • Nicole
      admin
      Posted at 21:29h, 28 July Reply

      Hi Yewande! How are you finding Intermittent Fasting so far? xx

  • Ann
    Posted at 18:19h, 24 July Reply

    Hi Nicole,
    Read your post for the first time on BN today (very insightful) and proceeded to your website. Mom of 3 and finally lost the last 15 pounds back in April especially my gut area (problem area!!!) because I went on a religious fast for 21 days on just fasting bread and water. The intention wasn’t to loose weight but you can imagine my surprise. The website I buy the fasting bread from has so many supporting articles from medical practitioners about the benefits of fasting.
    Intermittent fasting is new to me and I’m so going to do it!!! Because when I’m done fasting and start back to eating ‘normal’ the gut starts coming back! Question for you: I love me some rice oh! Hian! I’m guessing your eliminating rice is because of the carbs and starch. What about brown rice? All the stuff that you listed that you don’t eat, me I like! Chei! Green leafy veggies nko? Coconut or soy yogurt as opposed to dairy yogurt? Again, thanks for this awesome info!

    • Nicole
      admin
      Posted at 21:38h, 28 July Reply

      Hi Ann! So glad to hear about your religious fast, may God in his infinite mercy hear and grant you your heart’s desires in Jesus name, Amen!
      Intermittent Fasting is definitely a healthy practice to adopt so please go for it- and all the things I listed that I don’t eat are mainly because of my digestive issues. I’m not anti-carbs, I believe that carbs are fine if you eat them in moderation. If your gut can tolerate yogurt go for it, but I suspect that you might be like me in terms of bloating issues so it might be worth trying to reduce your dairy intake.
      Rice is probably not the best choice of carbohydrates as it is a High GI food, but who can resist party jollof from time to time?

      Hope this was helpful and thank you for coming to my little site ! xx

  • Anuri
    Posted at 21:28h, 25 August Reply

    hi Nicole, thank you so much for this post. After two babies, my problem isn’t my weight but my tummy. I do the intermittent fast unknowingly regularly combined with some flat tummy exercise but nne the tummy is still there any suggestions on what to do; your figure is killing me

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