What is the best intermittent fasting schedule for Nigerians?

The 16:8 method works best for most Nigerians. Skip breakfast, eat your first meal around 12pm-1pm, and finish eating by 8pm-9pm. This fits Lagos traffic and late Nigerian dinner culture.

Does zobo break a fast?

Plain, unsweetened zobo (hibiscus tea) does not break a fast as it has virtually no calories. However, zobo with sugar, honey, or pineapple juice breaks your fast immediately.

Can I drink kunu while fasting?

No. Kunu is made from millet or sorghum and contains carbohydrates that spike insulin and break your fast. Save kunu for your eating window.

Can I combine intermittent fasting with Semaglutide or Tirzepatide?

Yes, but with caution. GLP-1 medications already reduce appetite significantly. Start with a shorter fasting window (14:10) and extend gradually. Prioritize protein during eating windows to prevent muscle loss.

Intermittent Fasting in Nigeria: Complete Beginner's Guide

What is Intermittent Fasting?

Intermittent fasting is not about what you eat. It is about when you eat.

You cycle between periods of eating and fasting. During the fasting window, you consume zero calories. During the eating window, you eat your meals normally.

The Three Popular Schedules

16:8

16 Hours Fasting, 8 Hours Eating

The most popular method. Fast for 16 hours, eat within an 8-hour window. Example: First meal at 12pm, last meal by 8pm.

Best for beginners

18:6

18 Hours Fasting, 6 Hours Eating

More aggressive. Fast for 18 hours, eat within 6 hours. Example: First meal at 1pm, last meal by 7pm.

Intermediate level

OMAD

One Meal A Day

You eat all your daily calories in one meal. Usually a 23:1 ratio. Not recommended long-term due to difficulty meeting nutritional needs.

Advanced - use with caution

How Intermittent Fasting Causes Weight Loss

Fasting works through two main mechanisms. Understanding these helps you stick with it.

1

Calorie Restriction

Fewer eating hours means fewer opportunities to eat. Most people naturally consume 300-500 fewer calories daily without consciously restricting food.

2

Insulin Regulation

When you fast, insulin levels drop. Low insulin signals your body to use stored fat for energy. Extended fasting periods maximize fat burning.

What Happens During a Fast

0-4 hours

Body digesting last meal

4-8 hours

Blood sugar normalizing

8-12 hours

Insulin drops, fat burning begins

12-16 hours

Peak fat burning zone

16+ hours

Autophagy begins (cell cleanup)

Which Schedule Fits Nigerian Lifestyle?

I have worked with hundreds of Nigerian patients on intermittent fasting. Here is what works in practice.

Skip Breakfast (Recommended)

Eat from 12pm to 8pm. Works well because:

Morning Lagos traffic means rushed breakfast anyway
Nigerian dinners are social and hard to skip
Black coffee or tea carries you through morning
Lunch break aligns with eating window start

Skip Dinner (Harder)

Eat from 7am to 3pm. More difficult because:

Family dinners are culturally important
Social events often happen in evenings
Sleeping hungry disrupts sleep quality
Only works for early risers with flexible schedules

Sample Nigerian 16:8 Schedule

Fasting Window (8pm - 12pm)

6:00am - Wake up, drink water
7:00am - Black coffee or green tea
9:00am - More water
11:30am - Hunger peaks (normal, it passes)

Eating Window (12pm - 8pm)

12:00pm - First meal (protein-focused)
3:00pm - Light snack if needed
7:00pm - Dinner with family
8:00pm - Eating window closes

What to Eat During Your Eating Window

Fasting is not a license to eat anything during your window. What you eat still determines your results.

The Protein-First Rule

When you break your fast, eat protein first. This prevents muscle loss and keeps you full longer. Aim for 25-30g protein at your first meal.

Good First Meal Options (Break Your Fast)

- Grilled fish or chicken with vegetables
- 3-4 boiled eggs with avocado
- Moi moi with fish and vegetables
- Beans porridge (ewa riro) - small portion

- Greek yogurt with nuts and fruit
- Pepper soup with assorted meat or fish
- Ofada rice with ayamase and chicken (small portion)
- Vegetable salad with grilled suya

Good Dinner Options

- Efo riro or edikang ikong with small amala
- Vegetable soup with fish (no swallow)
- Grilled tilapia with coleslaw
- Small jollof rice with grilled chicken

- Okra soup with small eba and turkey
- Gizdodo (plantain and gizzard) - small portion
- Ofe nsala with catfish
- Unripe plantain porridge with fish

Foods to Limit (They Spike Insulin)

Large portions of swallow (eba, pounded yam, fufu)
White bread and pastries
Soft drinks and malt drinks

Chin chin, puff puff, and fried snacks
Sweetened fruit juice and smoothies
Excessive rice or garri

For detailed nutrition guidance, see our Calorie Deficit Guide and Weight Loss Guide for Nigeria.

What Breaks a Fast (And What Does Not)

This causes the most confusion. The rule is simple: anything with calories breaks your fast. Anything that triggers insulin breaks your fast.

OK During Fasting Window

+
Water - plain, sparkling, or with lemon
+
Black coffee - no sugar, no milk, no cream
+
Green tea or black tea - no sweetener
+
Plain zobo - unsweetened hibiscus tea only
+
Salt - for electrolytes if feeling weak
+
Apple cider vinegar - diluted in water

Breaks Your Fast

-
Zobo with sugar - sugar breaks the fast
-
Malt drinks (Maltina, Malta Guinness) - full of sugar
-
Kunu, fura da nono - contain carbs
-
Coffee with milk or sugar - even small amounts
-
Pap (ogi, akamu) - carbohydrate food
-
Any food at all - even "small chops"

What About Artificial Sweeteners?

Technically zero calories, but controversial. Some studies show they trigger insulin response anyway. For best results, avoid sweeteners during fasting windows. If you must use them, stevia is the safest option.

Common Intermittent Fasting Mistakes

1

Overeating During Eating Window

Fasting 16 hours then eating 5000 calories defeats the purpose. You still need to maintain reasonable portions. Fasting helps control appetite, but you must cooperate.

2

Not Drinking Enough Water

Many people confuse thirst with hunger. Drink at least 2-3 liters during fasting hours. Add a pinch of salt if you feel weak or dizzy.

3

Breaking Fast with High-Carb Foods

Breaking a 16-hour fast with a plate of white rice spikes your blood sugar dramatically. Always break your fast with protein first, then add other foods.

4

Starting Too Aggressively

Jumping straight to 20:4 or OMAD leads to failure. Start with 12:12 for a week, then 14:10, then 16:8. Let your body adapt gradually.

5

Not Getting Enough Protein

With fewer meals, you need to prioritize protein at every eating opportunity. Aim for at least 1.2g per kg of body weight to preserve muscle mass.

6

Being Inconsistent with Timing

Eating at 12pm Monday, 10am Tuesday, and 2pm Wednesday confuses your body. Pick a schedule and stick to it at least 5 days a week.

Who Should NOT Do Intermittent Fasting

Intermittent fasting is safe for most healthy adults. However, certain groups should avoid it or consult a doctor first.

Do NOT Fast If You Are:

Pregnant or breastfeeding
Your baby needs consistent nutrition
Diabetic on insulin or sulfonylureas
High risk of dangerous hypoglycemia
Under 18 years old
Growing bodies need regular nutrition
Underweight (BMI below 18.5)
You need to gain weight, not lose it

History of eating disorders
Fasting can trigger disordered eating patterns
Taking medications requiring food
Some medications must be taken with meals
Recovering from surgery or illness
Your body needs consistent fuel to heal
High-intensity athletes
May need more frequent fueling - consult a sports nutritionist

Consult Your Doctor First If You:

- Have Type 2 diabetes (even if not on insulin)
- Have thyroid disorders
- Have a history of gallbladder problems
- Take blood pressure medications
- Have chronic kidney disease

Combining Intermittent Fasting with GLP-1 Medications

Many of our patients ask about combining Semaglutide or Tirzepatide with intermittent fasting. The short answer: it can work, but requires careful adjustment.

Why They Work Well Together

GLP-1 medications already reduce appetite - fasting becomes easier
Both improve insulin sensitivity and blood sugar control
Combined calorie reduction accelerates weight loss
Time-restricted eating creates structure for medication users

Important Cautions

Start slow: Begin with 14:10 fasting while your body adjusts to medication
Protein priority: You MUST hit protein targets to prevent muscle loss
Watch for nausea: Extended fasting + GLP-1 can worsen nausea for some people
Stay hydrated: Both fasting and GLP-1 medications increase dehydration risk
Listen to your body: If you feel unwell, reduce fasting hours or stop

Recommended Approach

Week 1-2: Start medication without fasting - let your body adjust
Week 3-4: Introduce 12:12 fasting (12 hours eating, 12 hours fasting)
Week 5-6: Extend to 14:10 if feeling well
Week 7+: Move to 16:8 if desired and tolerated

Frequently Asked Questions

Can I exercise while fasting?

Yes. Light to moderate exercise like walking or jogging is fine. For intense workouts or weight training, schedule them during your eating window or within 1-2 hours before breaking your fast. This ensures you can refuel properly with protein afterward.

Will I lose muscle if I fast?

Not if you eat enough protein and do resistance training. Studies show 16:8 fasting preserves muscle mass when protein intake is adequate (1.2-1.6g per kg body weight). The bigger risk is eating too little protein, not fasting itself.

How much weight can I lose with intermittent fasting?

Typical results are 0.5-1kg per week (2-4kg per month) with consistent 16:8 fasting. Combined with GLP-1 medications, some patients lose 2-3kg per month. Individual results vary based on starting weight, diet quality, and activity level.

What if I get headaches while fasting?

Headaches usually mean dehydration or electrolyte imbalance. Drink more water with a pinch of salt. If headaches persist after a week, your fasting window may be too long - try shortening it. If headaches continue, stop fasting and see a doctor.

Can I fast during Ramadan differently?

Ramadan fasting is different - no water during fasting hours. If you already practice Ramadan fasting, you have experience with time-restricted eating. The principles are similar, but during Ramadan, focus on hydration and balanced meals during Iftar and Suhur.