White Fasting In Nigeria: What Food To Eat And What To Avoid
Have people been encouraging you to try white fasting, but you have no idea what it is or what it entails? Then check out this article to find out what to eat during white fasting in Nigeria.
What is white fasting in Christianity? White fasting, also known as Daniel fast, is Christian fasting that gets its inspiration from Daniel chapter 10 verses 2-3 and Daniel chapter 1 verse 8. Prophet Daniel did not eat pleasant bread, flesh or wine for three weeks in said verses. In his words, he did not want to defile himself with Kings food while he was mourning.
Unlike many other fasts, this one is not tethered to any particular religious holiday. Instead, you can choose to go on white fast whenever you feel like it.
Is It Better Than Regular Sugar
Although Sucanat contains more minerals than regular table sugar, its still a natural sweetener and added sugar product.
Excessive intake of added sugars has been linked to the development of dental cavities and chronic diseases, such as heart disease, diabetes, cancer, and obesity .
In this regard, Sucanat should not be consumed in excessive amounts, and it should be treated with the same caution as other natural sweeteners or sources of added sugars.
That means you should consume Sucanat in moderation, just as you would with other added sugars.
Sucanat has a higher mineral content than regular granulated sugar. However, its still an added sugar and should be consumed in moderation. Excessive consumption of added sugars is linked to chronic diseases and dental cavities.
Sucanat can be used similarly too granulated sugar can be used. In fact, you can use it to replace granulated sugar or coconut sugar in baked goods.
However, its coarse texture and strong flavor may prevent it from being substituted in a one-to-one fashion.
Here is a quick guide based on Americas Test Kitchens recommendations for how to substitute Sucanat:
- Coconut sugar. Use 1/4 cup of Sucanat in place of 1/3 cup of coconut sugar.
- Granulated sugar. Use 3 tablespoons of Sucanat in place of 2 tablespoons of granulated white or brown sugar.
When using Sucanat in baked goods, try grinding it in a spice grinder first. Doing so may help it dissolve and create a smoother product.
What Are The Health Benefits Of Intermittent Fasting
A proper Intermittent fasting plan can help you curb weight gain, lower oxidative stress, and inflammation. Furthermore, it also reduces blood pressure and improves cardiovascular health. Research suggests that intermittent fasting increases the levels of the fat-burning hormone, improves insulin sensitivity, and normalizes insulin levels.
While drinks may seem negligible when considering your intermittent fasting journey, in reality, they play an immense role. The simple rule is, consume drinks with little to no calories. Make sure you avoid sugars at all costs since they bring in a considerable amount of calories. While fasting, if you consume calories, it breaks the whole point and purpose, doesnt it? Hydrate yourself consistently and keep a check on calories.
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Heres The Bottom Line
Its possible that intermittent fasting is not for you, and thats okay. At some point, if youve tried different variations and youre still feeling hungry or sluggish, it might be time to ditch the effort and just focus on healthy eating in general, but that doesnt mean it will be a total loss, Fung says.
For many people, trying this leads to a greater understanding about the effects of what theyre eating, he says. Even if you decide time-restricted eating doesnt work for you, that awareness tends to remain.
Types Of Intermittent Fasting
There are multiple types of intermittent fasting to choose from when you decide to practice this eating pattern:
- The 5:2 diet: For five days of the week, you eat normally without any restrictions, and on two days of the week you limit your caloric intake to 500 or 600 calories per day. This diet recommends 500 calories for women and 600 calories for men.
- The 16/8 fast: To follow this method, you limit your eating to a window of time that is 8 hours long each day, and you spend the other 16 hours of the day fasting.
- Alternate day fasting: This technique requires a day of fasting every other day. On the first day, you eat normally while on the next day you either fast completely for 24 hours or eat less than 500 calories. This pattern continues throughout the week and may be more intense than is advisable for beginners.
- One meal a day: Only one meal is eaten a day with this type of intermittent fast, and it is usually dinner. During the rest of the day, no calories are consumed.
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Intermittent Fasting And Ketosis
Ive recently read that ketogenic diets can lead to renal tubular acidosis. How concerned should I be? Whats your opinion on this?
I would not be concerned. As a nephrologist, I am referred all cases of RTA and I have perhaps seen only 3 or 4 cases in the last 15 years all of which were not related to diet. RTA would be amongst the very lowest of my concerns with a ketogenic diet.
Intermittent Fasting Things To Consider During Fasting
Can you drink bone broth while you are fasting?
Yes I highly recommend bone broth. It contains numerous minerals and vitamins and is quite filling in terms of reducing hunger pangs. The other benefit is that you can add a good amount of sea salt to it. The other fluids taken during a fast water, tea, coffee dont have sodium and you can become dehydrated. Mild dehydration, for example, may lead to cramps and headaches during longer fasting.
So, yes, bone broth is highly recommended . Also very Paleo in the sense that this is a very traditional food with a long tradition.
While fasting is it okay to drink coffee with milk? I cant do black coffee. I have a little milk with my coffee.
Technically, the milk does not fall within the guidelines of a true fast, but the small amount of milk/ cream added to coffee can improve compliance for some people. So in our program, we allow milk/ cream in coffee, but no sweeteners or sugar.
I am sorry for this stupid question but how much is little amount of cream ?:-)))) I want to hear it from you because otherwise I am starting thinking that 250 ml are ok, which I dont think so:-) I am on my day 3 of fasting and today I had whipped heavy cream 2x 40g in my coffee. Is this too much?
Yeah, I was more thinking along the lines of 1-2 teaspoons, not the whole carton. Because cream still contains milk protein, it will stimulate insulin which defeats the point of fasting. Pure fat, such as coconut oil, will be less.
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Breakfast: Green Smoothie At 8 Am
After fasting, I like to ease into my day of eating with a smoothie since it is a little easier for my gut to digest. You’ll want to go for a green smoothie instead of a high-sugar fruit smoothie to avoid starting your day on a blood-sugar roller coaster. Add in lots of healthy fats to keep you going until lunch!
What Can You Eat On The 1: 8 Diet
This diet isnt suggesting you cram all the food you can into 8 hours. You need to make sure youre eating a balance of fat busting and health boosting foods. Experts have suggest making sure you get a balance of lean meat, eggs, dairy, vegetables, nuts and beans each day.
Make sure to eat a balanced diet.
Tom said, Many people fail the 16:8 diet by packing in too many calories into the 8 hour period, often trying to get some in before the 8 hours ends. You should still be following a strict diet with a complete nutritional breakdown, to ensure you are consuming a targeted number of calories, not to mention macro nutrients and ensuring youre not consuming too much sugar.
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What Can Be Eaten While Doing Intermittent Fasting
During fasting times, water and zero-calorie beverages such as Crystal Light, MIO, coffees, or teas are permitted. Some protocols describe fasting days as reducing normal intake to 25% of calorie needs, some just limit the hours of eating, and others do not allow any caloric intake on fast days. During eating times, best results are likely to occur when a balance and variety of food groups are eaten, while minimizing less healthy options.
An example might be to choose Healthy Living recipes from My Food and Family and start the day with Blueberry Strawberry Breakfast Shortcake, choose Turkey Cobb Lettuce Wraps for lunch and finish the day with Shrimp Orzo Pasta for dinner. Snacking on fruits and vegetables is also a good choice.
Research is hinting that intermittent fasting helps people shed pounds but may also have some beneficial health effects. Here are some potential benefits and risks associated with intermittent fasting:
How To Get Started
For starters, Greaves says she does not recommend IF to women who aren’t sleeping enough, don’t eat enough or don’t eat consistently, have irregular or absent cycles, experience thyroid issues, have a history of current or past disordered eating, are under a lot of stress or have blood sugar issues. “I’m an advocate for eating consistently which is a really supportive way to reduce stress on the body and balance blood sugar.” Studies are lacking on long-term adherence to intermittent fasting.
If you have the go ahead from your doctor or dietitian, start slow. “Some studies have shown that fasting for just 12 to 14 hours overnight can yield metabolic benefits, so it’s important to remember that you don’t necessarily have to fast for 16 or 18 hours to experience the benefits,” emphasizes Greaves.
We recommend starting with the time-restricted method versus the 5:2, which restricts calories two days per week, and sets people up to overeat the other days.
First, count how many hours you currently go from when you stop eating at night to when you start eating the next day. Consider extending your fast by one hour to start, then increase by two hours, etc. Time-restricted IF has no calorie restrictions. We recommend eating three balanced meals with protein, high-fiber carbohydrates and healthy fats, spaced evenly throughout the eating window .
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Carbs On 16/8 Intermittent Fasting
Carbs are the major source of energy for your body. There are three different types of carbohydrates: starches, fiber, and sugars.
For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Carbs often get a bad reputation for causing weight gain. Not all carbs are created equal and they are not inherently fattening. You should choose foods that are high in fiber and starch but low in sugars.
Healthy carbohydrate-rich foods include:
- Herbal tea
Fasting Stage #: Feeding
The first stage of fasting begins immediately after a meal and lasts until about 4 hours afterward. For this reason, Dr. Cahill has referred to the phase as feeding .
After an average meal consists of carbohydrates, proteins, and fats, a lot of glucose is available during this phase.
When there is a lot of blood sugar in the body, all cells use glucose as their primary energy source.
Insulin is one of the essential nutrient sensors in the body and our primary storage hormone.
Consequently, it blocks that enzyme that breaks down body fat and initiates the storage mode in the body .
When you eat carbohydrates or proteins, you trigger the nutrient sensor, and insulin rises. This way, insulin signals the body to store some of the supplied energy for later.
After all, it needs to have energy even when you are not eating. For this reason, the body stores excess glucose as glycogen in the liver or as triglycerides in fat cells.
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What Are The Benefits Of Intermittent Fasting
Weight loss isnt the only benefit of IF. Fasting is a practice that dates back to ancient times, and in some cultures is still practiced regularly.
Health benefits are a pleasant side effect of IF, and many of those perks can affect womens health specifically.
Musculoskeletal health. This includes conditions like osteoporosis, arthritis, and lower back pain. Fasting has been shown to promote hormone secretion from the thyroid. This can promote bone health and help prevent bone fractures.
Metabolic health. Some women go through menopause in their 50s. Menopause can cause changes in your body that increase belly fat, insulin, and glucose. Fasting can help you decrease your blood pressure, cholesterol, and belly fat, which can improve insulin sensitivity. Fasting can also keep your metabolism on track as you age.
Mental health. Fasting has been shown to promote mental health. It may reduce anxiety, depression, and the emotional roller coaster that can go hand-in-hand with menopause. Fasting has also been proven to improve self-esteem and reduce stress.
Other proven benefits of IF include:
- Improved memory
Isnt It Important To Have Breakfast Every Morning
Not necessarily. This appears to be an old misconception, based on speculation and statistics, and it does not hold up when its tested.57 Skipping your morning meal gives your body more time to burn fat for energy. Since hunger is lowest in the morning, it may be easiest to skip it and break your fast later in the day.58
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Eating Habits Can Be Unlearned
Over the years, we have learned to feel hungry at certain times.
This fact is especially true for snacks and breakfast. Contrary to popular belief, breakfast is only the most important meal for the food industry.
In our society, skipping breakfast, even if we are not hungry, is almost considered a crime.
But otherwise, we lack energy for the day, dont we?
Not really. The reason we wake up in the morning is peak levels of adrenaline, glucagon, growth hormone, and cortisol, which provide enough energy to start the day.
Therefore, at no other time in the day are we more energized than after we wake up.
Nevertheless, you can also successfully do Intermittent Fasting by skipping dinner. The great advantage of Intermittent Fasting is that you can build it around your daily routine.
If it fits for you and doesnt cause you stress, according to my experience, the successes with intermittent fasting are the greatest. Ultimately, the whole package has to fit for a happy personal life.
No matter what your daily routine looks like, you will have to unlearn the hunger for snacks to achieve success. Neither anyone needs a snack before noon nor in the afternoon.
Either way, youll only become more sluggish and unproductive what a waste of valuable time.
Although this may sound challenging, even morning hunger is unlearned in two weeks at the latest. Yet consistency is the key to success.
Regardless of which eating window you choose, you will only eat during this time.
Healthy Foods To Enjoy During Your Eating Window
Calories still count, and you should get the most nutrition possible from every calorie you eat. Ideally, you should eat the same types of healthy foods during IF that you would eat on any healthy diet. That means eating lots of vegetables, lean protein, healthy fats, seafood, whole grains, dairy, and legumes. While these food groups hold the key to your intermittent fasting success, some choices are still better than others.
Veggies Incorporate a lot of cruciferous veggies such as broccoli, cauliflower, and brussel sprouts into your diet. They have more fiber to aid in digestion, and they also help you feel fuller.
Beans & Legumes Black beans, chickpeas, and peas are not only good for increasing your energy but are also a good source of protein.
Fruits & Berries You want to avoid overloading on fruit since they contain a lot of natural sugar that interferes with insulin levels. Berries are a better choice because of the high nutrient and antioxidant content. Adding berries and nuts to salads will help you get a diversity of nutrition in a single delicious serving.
Nuts Nuts contain good fat and a lot of antioxidants. Although nutritious, they are also high in calories. Almonds, walnuts, hazelnuts, cashews are a great choice.
Seafood Seafood is packed with nutrients, especially omega-3 fatty acids. People who normally eat more Omega-3 reduce their risk of heart disease, dementia, and depression. Salmon, shrimp, and trout are some perfect nutrient-dense choices.
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Off The Eaten Path: Veggie Crisps
Craving chips but would prefer a healthier snacking option? Try Off The Eaten Path Veggie Crisps. These will also trick you into eating more vegetables- they are made from wholesome ingredients like rice, peas, and black beans.
1 package has only 160 calories so you dont have to worry about adding too many calories just from snacking. They also have hummus crisps, which will be great paired with hummus and cut cucumbers and carrots.
GET THIS IF you are looking for a healthy alternative to chips. Struggling to eat vegetables? These crips will trick you into eating plenty.