How to lose weight with Nigerian Food. I know most people might not think it’s possible to lose weight eating Nigerian food but this is false, I have done it and so are hundreds of people using the Nigerian food based weight loss meal plan Lose It Nigerian. This book is an amazing resource for Nigerians looking to lose weight, it provided you with recipes as well as meal plans for weight loss on a complete Nigerian diet. You get to enjoy local meals like egusi soup, jollof rice, dodo. You can download a copy of the Lose It Nigerian book through this link. Here are the basic principle of weightloss with Nigerian food: 1. Most food guides recommend 6- 7 servings of grain products (Carbohydrate based) for adult female and 8 servings for adults male. To put things in perspective, daily carbohydrate requirement for the average adult, based on a 2. Calories diet will be 3. In food Lingo, 3. The body (through an elaborate process) store excess carbohydrate as FAT and continuous excess carbohydrate consumption result in increase weight gain. Consume Less Oiloils are high in calories and fat, avoid using Oil when you don’t have to, and if you must, use only a small amount. Watch The Salt (magi)When we cook with packaged seasoning mixes, we introduce lots of salt into our diet. The typical seasoning like Maggi, Knorr, Adobo e. Salt in itself has little to no calories, but Over- consumption of salt leads to temporary weight gain as it causes the body to retain water. Conversely, low consumption of salt will result in temporary weight loss as it causes the body to expel water.
Are you in ketosis but still not losing weight? Calories do count on a keto diet! See the big picture: Ketosis itself will not guarantee weight loss. This extremely helpful guide, called the “Fatty Liver Diet Guide” is an ebook that deals with every aspect and ramification of being diagnosed with fatty liver. It is important to note that salt has no direct interaction with fat gain or fat loss, however excess water retention will make a person appear bigger than they actually are. Watch What You Drink. We consume loads of excess calories from drinks, as we are more likely to pay more attention to what we eat than what we drink. Drinks are equally as important when it comes to weight loss. Pop (Soda/minerals) should be avoided all together. Some drinks that are perceived as Healthy drinks can also contribute to excess weight gain, a typical 3. Carbohydrate, this is the same as 1 cup of white rice. Choose Meat Wisely. It is extremely difficult for Africans to ignore red meat; it is a staple in most soups and sauces. If you must eat red meat, make sure to trim off as much excess fat as possible. The recommended red meat option for dieter is goat meat; goat meat is comparable to beef in protein but contains 5. See the chat below for meat comparison: 6. Oven Bake and Oven Fry (avoid deep frying)I am sure it’s a no brainier that we should avoid fried foods when trying to lose weight. Fried foods introduce high amounts of oil, calories and fat into our diet which makes it more difficult to lose weight. An alternative to frying is oven roasting and oven frying. With a fraction of the oil required for deep frying, oven frying helps to save a bundle of calories and fat. Avoid High Calorie Snacks (Fan Yogo, gala, lacasera, chin chin, buns, Puff puff, plantain chips)The typical snack on the Nigeria street contains > 2. When trying to lose weight, snacks are a diet sabotage. It’s extremely easy to consume high calories snack and ignore the calorie count. It is okay to indulge every now and again but do not underestimate the effect of small snacks and small chops on your diet. Carry healthy snacks in your purse, so you are not forced to buy unhealthy street snacks. High fibre snacks like granola bar will help you lose weight. Eat Spicy Foods. Hot peppers have been shown to raise your metabolism, but the real Benefit of peppery food is that they slow your eating. Eating more slowly is a good weight- loss strategy, and making food spicier is an easy way to do it. Also spicy foods requires water; by increasing your water intake you feel full faster. Eat More Fiber. Fibre helps you feel full sooner and stay full longer which means less snacking and binge eating. Foods that are high in fiber includes Beans and legumes. Walk Walk Walk and Exercise. This last point isn’t about food, but weight loss cannot be achieved with food alone. To lose weight, you must expense more energy than you consume and an easy way to expense energy is to exercise. Exercising doesn’t always require gym memberships; try home workout DVDs, walk for 3. Any activity that elevates your heart rate for an extended period of time counts as a workout (all you married folks can get creative). It doesn’t really matter what exercise program you chose, you just have to be consistent. Good Luck with your weight loss goals!! Resouces: If you are on a weight loss journey, please share your experience and advice in the comment form. Lose Weight on a Nigerian Diet with Lose It Nigerian (LIN)Related. Join our list. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Thank you for subscribing. Something went wrong. Negative Side Effects of a Low- Carb Diet. A low- carb diet makes promises that include weight loss, management of blood sugar and better fat utilization during workouts. But, reducing your intake of this major nutrient can cause unwanted side effects - - many of which linger only a few weeks as you adapt to a new way of eating. The more you decrease your carb intake, the greater the short- term side effects. You'll be less affected by a moderately low- carb diet that contains 1. If you have any particularly bothersome side effects, consult your doctor. If your pre- low- carb diet consisted of large servings of bread, pizza, pasta and sugary treats, a low- carb diet can leave you craving sugar and other carbs. Not only will you mentally miss these familiar foods - - many of which provide comfort - - your body will desperately seek out the quick energy fix it gets when you consume easily digested carbs. For several days and up to three weeks, your body will adapt to a new system of energy production - - known as ketosis. When enough carbs aren't available, your body becomes more efficient at tapping into your fat stores and starts to produce ketones, which provide energy to your brain. Until this becomes your body's norm, it will do everything possible to get you to binge on carbs. If you resist the urges, within two to three weeks, the cravings should disappear. A low- carb diet includes lots of meat, eggs, poultry, fish and fats. As a result, you'll be getting far less fiber than your body may be accustomed to, which may result in constipation. If you consume a lot of dairy, in the form of cheese and sour cream - - you may also feel backed up. Decrease your intake of dairy and focus on augmenting meals with plenty of watery, fibrous low- carb vegetables to keep things moving through your digestive tract. Other people experience the opposite side effect - - diarrhea and nausea. A drastic change in diet can trigger loose stool in anyone, especially if you're limiting fat and overeating protein. Too much protein and not enough cold- pressed oils, butter, cream and nuts can lead to an unhappy digestive tract. When you drastically reduce your carb intake to 2. A drastic switch from a standard American diet that includes 2. In addition, you may find yourself feeling forgetful and having a difficult time concentrating. Sleep may be fitful for a couple weeks, and you may suffer from headaches during the day. This can lead to irritability and a short temper as well. To mitigate these symptoms, gradually decrease your carb intake over time. Over the course of a few weeks, reduce your carbohydrate intake by 2. Switching to a low- carb diet often causes you to urinate more frequently than usual, and with such fluid loss you may also lose valuable minerals, such as sodium and magnesium. Muscle cramps and a . Ensure you get enough electrolytes when you're on a low- carb plan, and consult your doctor if these symptoms persist, as sometimes they can be a sign of other serious conditions. In rare cases, a low- carb diet is associated with kidney stones - - usually due to a high protein intake over an extended period of time coupled with inadequate fluid intake. Some people on a very low- carb diet may also experience dysfunction in thyroid hormones. The hormone insulin is required to help you with conversion of the thyroid hormone T4, which is largely inactive, to the more active hormone T3. Insulin production tends to be quite low on a very low- carb diet, so you may experience hypothyroid symptoms such as intolerance to cold and sluggishness. Talk to your doctor about your thyroid hormone levels and follow her advice, which may include increasing your carb intake somewhat to alleviate your symptoms.
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November 2017
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