In living healthy, many people talk about losing weight and one major factor that can affect your weight is what you eat.
Today, you’ll get to know other great Nigerian weight loss foods that are important for your meal plan.
Losing weight simply involves your body burning more calories than it consumes.
Calories refer to the amount of energy in food and beverages; and when consumed, this energy is used to fuel many biological processes that occur inside the body.
There is a different calorie requirement for every person and this requirement depends on the age, activity levels, and body size of the person.
If you have excess fat on your body, the fail-safe, guaranteed method to get rid of it is by making your body burn more calories than you consume in the meals you eat daily.
But where most people fail with this method is when they try to go on extreme diets that restrict them or starve them to lose weight.
Some people eat just one meal in a day, every day for many weeks and, they end up with stomach ulcers.
I am not sure if you’ve tried these extreme diets and starvation before yourself…
But have you noticed that you will lose a lot of weight quickly, but since you can’t starve yourself forever, you gain back the excess fat quickly when you eat regular food again.
But rather than starving yourself, all in the name of losing weight, what If I tell you can eat up to 4 times daily and still lose weight?
The secret is very simple…
You just have to eat Nigerian fat burning foods that are super low in calories.
This will enable your body to burn more calories than you consume and make you lose weight easily in the end.
What are the foods to eat to lose weight in Nigeria?
Foods to include in your Weight Loss Nigerian Diet Plan
Oats are low in calories but high in fiber and protein and can help you lose weight because you’ll feel full longer than other foods.
The fiber content of oatmeal can also aid the digestive system.
Oatmeal as a healthy and delicious breakfast option can also lower blood sugar levels and reduce the risk of heart disease and cancer.
2. Ofada Rice
Ofada rice contains a rich supply of energizing B vitamins, essential minerals such as phosphorus, zinc and folate and a substantial amount of protein which could help you burn calories faster.
Beans are a significant source of protein, high in fiber, slow to digest and one of the healthiest food to eat to burn fat in Nigeria.
Eating a small quantity of beans daily can take you throughout the whole day and help you stay fuller, hence helping you not to eat too much.
Bambara nut pudding just like Bambara nut contains tryptophan which produces niacin which also produces/creates serotonin which is a neurotransmitter and helps in mood regulation, improves sleep/sleeping pattern and memory especially for pregnant women.
Okpa also helps in digestion and serves as an appetite suppressant which is good for weight management (weight loss), but the oil used in preparation should be moderate.
5. Moi Moi
Moi Moi (or Moin Moin), a delicacy made with steamed beans, fish, egg and spices, is packed with nutrient, especially proteins and fiber, and low in calories.
Moi Moi have all the protein and energy sustaining power more than many other diets.
They are light, refreshing and can be a healthy eating diet for infants and children.
Protein has been shown to reduce levels of ghrelin, a hormone that’s responsible for stimulating feelings of hunger.
Because of their content of protein and soluble fiber, adding cowpeas to your diet is a great way to boost weight loss.
Eggs are a low-calorie food rich in protein that boost metabolic activity and increase feelings of fullness.
Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet.
If you want to lose weight, eat eggs as part of a healthy breakfast with fruits and vegetables.
Besides protein, turkey is also an excellent source of beneficial vitamins, minerals like magnesium and niacin and can be a healthy part of your diet.
As long as you don’t eat too much turkey, it is a healthy way to get the protein you need that’ll preserve muscle mass and keep you feeling full.
9. Green Tea
Green tea has been associated with several health benefits, including weight loss, because of its rich nutritional and antioxidant makeup.
Drinking between 2 and 3 cups of hot green tea throughout the day should supplement weight loss.
The exact amount will vary from person to person, depending on how much caffeine you consume and your natural metabolism.
You can have green tea right after your meals; but you should do it if you do not have a sensitive stomach because green tea is alkaline and stimulates the secretion of extra-gastric juices.
10. Cashew Nuts
Magnesium in cashew nuts is essential for regulating the metabolism of fat and carbohydrates, which may further help you lose weight.
Cashews are relatively excellent sources of protein, which is key to losing weight.
The fat present in cashew nuts handles growth of good cholesterol and reduction of the bad cholesterol.
While nuts are high in calories, eating the right amount daily (3-4 cashew nuts) is good for proper weight management.
11. Apple Cider Vinegar
About 100 grams of apple cider vinegar has about 22 calories, which means it makes for a low-calorie drink that can help boost weight loss.
The amount of apple cider vinegar used for weight loss is 1–2 tablespoons (15-30 ml) per day, mixed with water.
It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it first thing in the morning and before meals.
12. Vegetable Soups
It has been proven that native vegetable-based soups (ugwu soup, bitter leaf soup, ewedu, oha soup, edikaikong or afang soup) are a great option nutritionally and will help you shed that stubborn weight.
13. Pepper Soup
If you want to lose weight, pepper soup is among the best healthy Nigerian weight loss foods for you.
Pepper soup is typically made with Nigerian herbs and spices, and interestingly some of these herbs and spices are used in traditional medical treatments.
The spicy flavor from the pepper soup:
- Causes you to drink more water and helps you eat less, causing you to lose weight.
- Burns fat on the body by triggering an increase in body temperature, which caused fat to be burned and expelled through sweat.
14. Okra Soup
Okra is a warm-season vegetable known as a good source of minerals, vitamins, antioxidants, and fiber.
Okra soup is one of the best Nigerian soups for weight loss.
Okra soup is very easy to prepare and likely the cheapest soup in Nigeria.
Okra’s mucilage helps the body remove toxins.
According to the U.S. Department of Agriculture (USDA) National Nutrient Database, one cup of raw okra, weighing 100 grams (g) contains:
- 33 calories
- 1.9 g of protein
- 0.2 g of fat
- 7.5 g of carbohydrates
- 3.2 g of fiber
- 1.5 g of sugar
- 31.3 milligrams (mg) of vitamin K
- 299 mg of potassium
- 7 mg of sodium
- 23 mg of vitamin C
- 0.2 mg of thiamin
- 57 mg of magnesium
- 82 mg of calcium
- 0.215 mg of vitamin B6
- 60 micrograms (mcg) of folate
- 36 mcg of vitamin A
Okra provides us with some iron, lectin (which may reduce the risk of certain cancers), niacin, phosphorus, and copper and being a good source of fiber, improves digestion, whilst keeping you satiated for a long time, thus minimizing your food cravings.
Try cooking your okra soup with little oil, then you’re ready!
15. Skimmed Milk
Skimmed milk is one of the best milks for weight loss in Nigeria.
Skimmed milk is made when all the milk fat is removed from whole milk.
If you need to boost your calcium intake but can’t afford a lot of additional calories in your diet, skimmed milk is the way to go.
Skimmed milk provides all the protein and calcium that whole milk does but with significantly fewer calories.
It is necessary to select skimmed with less than 1% fat to get maximum weight reduction.
Health guidelines say adults need 700mg of calcium a day (a 200ml glass of semi-skimmed milk contains 247mg).
These are healthy Nigerian weight loss foods and recipes for your diet plan.
The only thing you may need is to know the combination that works well and when to eat them.
Other factors that must be blended includes exercise.
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It’s very important we all get educated on this.