In 30 Seconds…
Intermittent fasting (IF) is one of the biggest health trends right now — including for many Nigerians in the UK looking to manage their weight or improve their health. But unlike a typical “diet,” IF is more about when you eat, not what you eat.
Some people fast for a set number of hours daily (like 16 hours) or cut down calories a few days each week. The big claims? From weight loss and better blood sugar control to improved brain health and even a lower risk of cancer.
Sound too good to be true? Well, some benefits are backed by evidence — but IF is not for everyone. If you have diabetes, low blood pressure, or you’re on medication, always talk to your doctor first.
What Exactly Is Intermittent Fasting?
Intermittent fasting — sometimes called intermittent energy restriction — is basically an eating pattern where you switch between periods of eating and fasting.
Unlike strict diets that tell you what you can’t eat, IF gives you more freedom. You can eat normal Nigerian meals (yes, your efo riro or jollof rice!) — just within certain time windows.
Fasting is not new. Many Nigerians already practice it during Ramadan, Lent, or for other religious reasons. Now, science is exploring how time-based fasting might support modern health too.
The Claimed Benefits of Intermittent Fasting
Here’s what researchers have found so far:
✅ Weight Loss: IF often naturally reduces how many calories you eat. Studies show people can lose 3–8% of their weight over a few months. But it’s not magic — if you binge-eat once your fasting window ends, you might not see results.
✅ Better Blood Sugar & Insulin Resistance: Fasting lowers insulin levels, which helps the body use stored fat for energy. Some early research suggests IF could help people with type 2 diabetes — but always consult your doctor first.
✅ Brain Health: Some animal studies show IF may boost memory and brain function. More research is needed for humans — but it’s promising.
✅ May Reduce Cancer Risk: A few studies show IF might slow tumour growth and reduce chemotherapy side effects — but more research, especially with humans, is needed.
Popular Ways Nigerians Try Intermittent Fasting
There’s no one-size-fits-all. Try what works for your lifestyle:
🍽️ 16/8 Method: Fast for 16 hours, eat during an 8-hour window (e.g., 1pm–9pm). Great if you’re busy and tend to skip breakfast anyway.
🍛 5/2 Diet: Eat normally 5 days a week, then limit calories (500–600) for 2 non-consecutive days.
💧 24-Hour Fast: Once a week, fast for a full day (water only). E.g., finish dinner and then don’t eat again until dinner the next day.
Is Intermittent Fasting Right for You?
Fasting isn’t for everyone. Nigerians in the UK juggling shift work, studies, or caring for family should think carefully before trying it.
🚫 Not recommended for:
- Pregnant or breastfeeding women
- Children and teenagers
- Anyone with diabetes, low blood pressure, or on certain medication (check with your GP!)
- People doing heavy physical work — fasting can make you lightheaded
If you’re healthy and want to give it a go, start slow — and don’t use it as an excuse to skip balanced, nutritious meals.
Key Takeaway for Naija UK Connect
Intermittent fasting can be a flexible, low-cost way to manage your health if done properly. Some Nigerians in the UK find it helps them keep fit while enjoying their favourite meals in moderation.
Just remember: it’s not a miracle cure. Always listen to your body, don’t push too hard, and check with a doctor if you have any health conditions.
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