16th November, 2022
An Abuja-based nutritionist, Mr Douglas Akuba has advised that portion control and choice of foods are very necessary to address weight issues even after intermittent fasting.
Akuba, who is also the Chief Executive Officer (CEO) of Green Economy Alternative Africa said this in an Interview with the News Agency of Nigeria (NAN) on Wednesday in Abuja.
The expert said that in the morning, after a night’s long fast, the body is almost starting to burn fat, noting that just before that is about to happen, they flood the liver with glucose.
“If you want to lose weight, the worst thing you can do is start your day with breakfast cereals,” he stressed.
The expert said that people cannot fast for 18 hours and then binge on bread or rice.
“You should avoid bread, your rice should be portion controlled and cooked with mixed or leafy veggies with plenty of eggs, fish or meats.
“When dealing with stubborn belly fats, make sure to hydrate properly, and pay attention to how you feel after taking a particular meal,” he advised.
He said that proteins and fats stimulate leptin, a satiety hormone that makes a person full easily and keep hunger pangs at bay.
He said that refined carbs like bread and pasta stimulate ghrelin factor “hunger hormones”, noting that it would push a person to binge as ghrelin stimulates hunger and would make a person overeat.
“Low carbs, high protein and medium healthy fats diets are all you need. Small rice, five to six eggs, mixed veggies, with sauce on the side.
“More soups with plenty of meats, pomo, fish and other important obstacles will ensure you don’t need too much swallow.
“Avoid wheat and semo swallow. Cook your soups with beef tallow and palm oil if possible.
“Extra fats from the tallow keep you full longer and great for your gut Health,” he said.
According to him, “To get the best of good health, at 30 hours fast every week, 48 hours twice a month. Between 16 to 18 hours daily with plenty of water. You can add some pink salts to your water during the fasts. Which is great for your guts.”
He said that Nigerians with Ulcer need to add some salt to their carrot/cucumber-infused water, noting that they should not overdo it.
“People with Small intestinal bacterial overgrowth (SIBO) and leaky guts, should fast a bit longer to induce healing of their guts. SIBO is characterised by bloating, constipation, indigestion, and low intestinal motility.
“People with SIBO even water constipates them; may have weight gain issues due to a lack of vital nutrients lost by the guts’ inability to absorb them. When they follow the process and apply them, they will see results,” he advised.