These days, it feels like everyone is talking about intermittent fasting, from fitness coaches on Instagram to your colleague at the office who swears she lost belly fat by skipping breakfast.
For many women, the big question is: Does this method really help us slim down, or is it just another diet trend?
In Nigeria, our eating habits often include heavy dinners of rice or swallow, late-night suya, or that irresistible bread and beans combo. So naturally, women want to know if shifting meal times instead of changing our favorite foods can actually make a difference.
But before we jump into whether intermittent fasting works for women, let’s start with the basics: what exactly is intermittent fasting, and how does it work?
How Intermittent Fasting Works
At its core, intermittent fasting (IF) is about when you eat, not just what you eat. Instead of snacking all day, you give your body set periods to eat and periods to rest.
During the fasting window, your body shifts from burning sugar (glucose) to burning stored fat for energy. This switch is what makes people interested in IF for weight loss.
Common patterns women try include:
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16:8 method: fasting for 16 hours, eating within 8 hours.
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12:12 method: easier start, 12 hours fasting, 12 hours eating.
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5:2 method: eating normally for 5 days, restricting calories on 2 days.
Unlike crash diets, IF doesn’t tell you to cut down on your favourite food; it simply controls the timing of when you eat them.
Does Intermittent Fasting Really Work for Weight Loss?
Research shows that intermittent fasting can help women slim down, but it’s not magic; it works because of how it affects eating habits and metabolism.
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Reduced calorie intake: By shortening your eating window, you naturally eat fewer calories. For example, if you usually snack on puff-puff or biscuits late at night, IF cuts that out.
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Better fat burning: During fasting, the body switches from using sugar (glucose) to using stored fat for energy.
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However, results vary. Some women see visible changes within weeks, while others notice only small shifts.
The key is consistency and pairing IF with healthy food choices. Fasting all day and then breaking it with a plate full of fried rice and a bottle of Coke won’t give you the results you want.
How Women’s Bodies Respond Differently
Intermittent fasting doesn’t affect men and women in exactly the same way. Women’s bodies are more sensitive to hormonal shifts, which means IF can bring benefits for some, but challenges for others.
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Hormones and cycles: Fasting may influence estrogen and progesterone, the hormones that regulate the menstrual cycle. For some women, this can mean fewer cravings and more stable energy. But for others, especially with very strict fasting, it could cause irregular periods.
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Energy and cravings: Some women feel lighter, more energetic, and less bloated during IF. Others may feel dizzy, weak, or overly hungry if the fasting window is too long.
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Metabolism differences: Women’s bodies are naturally wired to protect against calorie restriction (as a survival mechanism). So, while IF can support fat loss, pushing it too hard may backfire.
That’s why it’s important to make IF flexible, not rigid. For women, this means finding a balance that supports weight goals without compromising your health or menstrual cycle.
Nigerian Food Culture + Intermittent Fasting
Ways to break a fast:
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Light starters: pap with moi-moi, oatmeal with boiled egg and fruit, or a small plate of fruit with groundnuts.
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Balanced later meals: vegetable soup with swallow (small portion of eba, wheat, or amala), beans porridge with fish, okra soup with semo, or boiled yam with garden egg sauce.
Snack ideas during eating windows (in moderation):
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Tiger nuts, roasted groundnuts, or akara with pap.
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Fresh fruit like watermelon, pawpaw, or oranges instead of packaged biscuits or pastries.
What to avoid when breaking your fast:
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Large, oily meals like fried yam and stew.
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Sugary drinks, such as malt, soda, or heavily sweetened zobo, can cause blood sugar spikes.
Hydration tips: During fasting hours, stick to water, unsweetened zobo, green tea, or lemon water to manage hunger and stay refreshed.
Interestingly, many Nigerians already practice a form of “informal fasting” like skipping breakfast and waiting till noon to eat. The difference with IF is being intentional and balancing your plate.
Who Should and Shouldn’t Try IF
Intermittent fasting can be helpful for many women, but it’s not suitable for everyone.
Who can try it:
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Healthy women who want to lose weight or manage their eating habits.
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Women struggling with late-night snacking or portion control.
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Those looking for a simple, structured way to improve their lifestyle without sacrificing their favourite meals.
Who should avoid it (or talk to a doctor first):
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Pregnant or breastfeeding women, since your body needs steady nutrients.
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Women with diabetes, low blood sugar issues, or any metabolic conditions.
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Anyone with a history of eating disorders or underweight.
If you’re unsure, start small and speak with a healthcare professional before committing to a strict fasting plan.
Tips When Trying IF
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Start small: Instead of jumping straight into 16:8, try 12:12 (12 hours fasting, 12 hours eating) and adjust as your body adapts.
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Stay hydrated: Drink water, unsweetened zobo, lemon water, or green tea during fasting hours. This helps control hunger.
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Break your fast wisely: Start with lighter meals first (pap with moi-moi, oatmeal with egg, fruits, and groundnuts) before moving on to heavier meals.
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Balance your plate: Combine protein, vegetables, and complex carbs. For example: rice and beans with grilled fish, or stew and vegetable soup.
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Watch your portions: Fasting isn’t a license to overeat. Two moderate meals and one light snack in your eating window are often enough.
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Listen to your body: If you feel dizzy, overly weak, or your cycle becomes irregular, adjust or stop. IF should support your health, not harm it.
Conclusion
Intermittent fasting can be a helpful tool, but it works best when it fits into your life and feels sustainable. What matters most is finding an approach to eating that supports your long-term health, energy, and confidence.
Everyone’s journey is unique, and the best results often come from making small, consistent choices rather than relying on quick fixes.
I’m curious: what’s your biggest question or concern about trying intermittent fasting as a Nigerian woman?
Share your thoughts; your perspective might inspire someone else as well.
Researched by Victoria Odueso
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