Nigerian diet to lose 10kg in 2 weeks….looks almost like an impossible task but indeed achievable. But you must bear in mind that what leads to weight gain is overindulgence and not the act of consumption.

Are you overweight and have tried so many options like engaging in strenuous gym exercises, unpalatable foreign diets, and ingestion of weight loss pills without achieving the desired results?. Are you a few days away from your wedding and need to fit into that classy wedding gown?. Are you tired of losing weight today and gaining it back tomorrow, watching as those lost weights gradually sneak back to where they were originally or sometimes even more?.

Cheer up! There is good news for you. Yes, you can easily lose weight fast in a healthy way while enjoying Nigerian meals. I would say that it involves discipline and a whole lot of lifestyle changes.

It may interest you to note that I lost 5kg in a week through a natural and healthy way, the reason why this article is coming up at this time. I still have my eyes on my desired weight and each day draws me closer to it through my lifestyle and preferred choice of diet. So you can actually lose weight with Nigerian foods if you go about it the right way.

Though people term Nigerian foods as “high-carb” and promote weight gain but that is our source of energy. Our body need carbohydrate as well as other classes of food to function properly. The secret of achieving weight loss with Nigerian diet is knowing the right foods to go for, the quantity to be consumed, the mode of preparation and the time of consumption.

So, in this article, I will be revealing the necessary steps you can follow to achieve your weight loss goal without much struggle, and also how to sustain it and guard against unnecessary weight gain while enjoying Nigerian meals.

Does this sound interesting? Relax and read on.

Nigerian diet to lose 10kg in 2 weeks

Yes, you can lose weight fast with Nigerian diet if you replace high-carb foods with their low-carb alternatives, adhere strictly to portion control, detox often, consume mostly natural foods and exercise regularly. What matters most with Nigerian food is the quantity, method of preparation and time of consumption.

Nigerian diet/food consists of traditional dishes that spans across the various ethnic groups that made up Nigeria. The food is not only nutritious but healthy as well. One good thing about Nigerian diet is that fresh ingredients, spices, herbs, palm oil and groundnut oil are used to prepare mouth watering, tasty and flavored foods, sauces and soups. In fact all the soups are made with different types of healthy and edible leaves that are tasty and medicinal as well.

Diet plays a major role either in weight loss or weight gain. Studies carried out in diet and lifestyle change revealed that consumption of processed foods, sugary drinks and refined grains are major contributors to rapid weight gain while reduced intake of these foods lead to less weight gain. Unhealthy additives like salt, sugar, fats, artificial colors, flavorings and preservatives are used in processed foods to make them more appealing and these foods over time result to unnecessary weight gain which poses health risks.

Your weight is directly proportional to the quantity of calories consumed as food or drink. You achieve stability in weight if you take in the amount of calories that your body burns over time but where you consume more than your body burns, your weight shoots up. If you eat less food than the body burns, your weight goes down.

Therefore, the HSPH has recommended a healthy eating plate. This plate serves as a guide for creating balanced and healthy meals, which will also aid in weight loss, whether served at the table or packed in a lunch box. Below is a picture of how your food plate should look like.

It is becoming increasingly evident that certain food choices and preferences may help with weight control especially with Nigerian diet. It is also interesting to note that some of the foods that aids in weight control helps prevent chronic diseases. Examples of these foods are whole grains, fruits, vegetables, nuts and legumes. The high fiber content in these foods reduces hunger by slowing down the digestion process and ultimately helps in weight control.

According to the research carried out by Harvard School of Public Health on diet and lifestyle change, People who increased their intake of whole grains, whole fruits (not fruit juice), and vegetables over the course of the 20-year study gained less weight than people who did not. These whole foods are slowly digested than refined ones, and therefore exercise a gentle effect on blood sugar and help weight loss

So, here are 20 Nigerian meals that will help you in your weight loss journey;

1. Oatmeal with nuts or fruits sprinkled on it

Oatmeal is a good choice when it comes to weight loss meals because it contains high dietary fiber which keeps you full for a long time.

How to prepare oatmeal for weight loss

Pour a cup of plant-based milk(Almond, soybean, coconut, cashew or tiger nut or any plant based milk of your choice) in a pot and bring to boil. Pour either half cup or a full cup of oats into the pot(quantity depends on your size or activity level). Allow it to boil for 3-5 minutes. Transfer the oats into a bowl and add any fruit or nut of your choice.

2. Fruit and vegetable smoothie.

Fruits are high in fiber and bring with them several nutrients and benefits for your overall health. The high fiber content provides satiety and aids both in digestion and weight loss. Consuming different colors of fruits is key. Vegetables on the other hand are also rich in fiber, vitamins and minerals and a good choice for weight watchers.

Preparation

Cut your fruits and vegetables into pieces and poor in a blender. For instance you can use spinach, celery, pineapple, lemon juice, flaxseed and apple. Blend until you achieve an even consistency. Do not add sweeteners to your smoothie because it is not good for weight loss.

3. Jollof rice and veggies

The ingredients used in making jollof rice are low in calorie and natural too. Lots of vegetables and chillies are used and these are good for weight loss. To achieve effective weight loss with jollof rice, use portion control and a lot of veggies.

Preparation

Par-boil 1 cup of rice, wash and set aside. In a pot , heat up your 1/4 cup of Extra virgin olive oil/almond oil or any plant-based oil of your choice and stir fry your onions till translucent. Add shrimps/fish and stir fry for about 5minutes. Pour in your blended tomato/pepper/onions/ginger/garlic mix and stir in. season with natural spices, chilli powder and crayfish powder.

Toss in your cod fish pieces , stir and allow to simmer for 5-10 minutes. Pour in your rice and mix, reduce the heat and allow to cook. As the water starts to dry, sprinkle in your chopped scent/curry leaves, and allow to cook until the rice becomes soft and the liquid is completely absorbed in the rice. Serve the rice(portion control) with chicken or fish and a lot of veggies. Note (No synthetic seasoning)

4. Boiled Sweet potatoes with garden egg sauce

Sweet potatoes is one of Nigerian’s main staple foods and also widely consumed in many parts of the world. They are rich in fiber and essential nutrients. It aids in weight loss because it is less starchy than yam but that does not make yam a bad choice either. All boils down to the importance of portion control for effective weight loss.

Preparation

Chop your garden eggs and peppers( bell pepper, scotch bonnet, etc). Transfer into your food processor and blend until it’s half done. Also, chop your tomatoes, dice your onions, and set them aside. Pour a little quantity of red oil into a pot, and heat up. Throw in your diced onions and stir for about 2 minutes. Put in some minced garlic, ginger, and chopped tomatoes, stir and allow to simmer for some minutes. Throw in some pre-cooked fish/stockfish/smoked fish and allow to cook for 2 minutes before you pour in blended garden eggs. Add small water, crayfish with natural spices, and sea salt and allow to cook for 2-5 minutes and is ready. Serve with boiled potatoes/yam.

5. Cabbage soup

Cabbage belongs to the family of cruciferous vegetables and they are known to be loaded with several beneficial nutrients. Other members of that family are kale, broccoli, and cauliflower, etc. They are low in calorie and hence good for weight loss. They can be eaten in combination of other vegetables as salad or made into a soup. Its high dietary fiber helps keep you full, aids digestion and boost metabolism.

Preparation

Get your cabbage, wash it, and cut it into sizeable chunks. Get some chicken breasts and cut them into tiny pieces. Chop some carrots, celery stalks and dice your onions, and a few cloves of garlic, and set aside. Wash and cut your mint leaves into pieces and crate your ginger. You can play around with your chosen vegetables. Put 3 tablespoons of olive oil/coconut oil/avocado oil into the pot, add the chicken breasts, sea salt, onions, carrots, ginger, cayenne pepper, bell peppers, garlic, and natural spices, and stir for 5 minutes before throwing in your cabbage and other leaves. Cover the pot and allow it to simmer for 20 minutes and serve.

6. Okra soup with plantain flour swallow

The high dietary fiber in okra keeps you full for a long time thereby reducing your cravings for food. It also aids in digestion and helps in weight loss due to its low calorie content. Okra is rich in essential nutrients that boosts the body’s metabolism.

7. Steamed vegetables with fish

Vegetables are edible parts of plants that are not fruits or seeds. They can be consumed in their raw state or cooked with other foods. They play a major role in human nutrition which makes them occupy the largest portion of a healthy eating plate. They are an excellent source of fiber, vitamins, and minerals and are also low in carbohydrates and fats. The more reason why it aids in weight loss and improves digestion.

Preparation

Spice up your fish with the natural spices of your choice and grill until brown. No frying. Cut some vegetables like cauliflower, carrots, spring onion, celery leaves and green/red bell peppers. Start by heating 2-3 tablespoons of olive oil in a pan, throw in your cauliflower/broccoli, onions, carrots, sea salt to taste, garlic powder, pepper powder, and other natural seasonings. Mix everything and add a little water and allow to steam for 5 minutes before adding other vegetables to it. Cook for another 2 minutes and take off the heat immediately and serve with the fish.

8. Chicken Vegetable salad

This involves most of the popular vegetables available here in Nigeria but you can choose any vegetable of your choice. Season your chicken breast with natural seasonings of your choice. Heat a little olive oil in a pan and transfer the chicken breast there. Allow it to fry on low heat until both sides are brown. Cover the pan and allow the chicken sit in there for 2-3 minutes in other to cook through. Set it aside and cut into pieces when cool. Cut your vegetables(carrot, cabbage, lettuce, cucumber, red/green bell peppers) and arrange in a bowl and serve with the chicken.

9. Brown rice (ofada rice) with sauce

Ofada rice is a type of brown rice that is grown locally in Nigeria. It is low in calories and carb and contains essential nutrients. Ofada rice provides satiety due to its high fiber content and therefore good for those on weight loss programs.

How to prepare the sauce

Loosely blend your peppers(green scotch bonnet, green chilli pepper, green habanero pepper, green bell pepper) with some onions. Heat 2-3 tablespoons of palm oil in a pot and allow to bleach. Pour in your diced onions, locust beans, dryfish/stock fish/, cook for few minutes before introducing your blended pepper mix in to the pot. Add crayfish and sea salt and allow to cook for 15-20 minutes. Add your boiled eggs few minutes before turning off the heat and serve with the rice.

10. Snail or fish pepper soup

Consumption of snail or fish helps in weight loss because of its low calorie and high protein content. Protein intake is necessary for weight loss and developing the muscles.

Preparation

Pour small water into a pot and add your ingredients( ginger, yellow scotch bonnet, pepper soup spice, crayfish, chopped onion, cameroon pepper, black pepper, sea salt) and allow to cook for 10 minutes. Add your snail/fish, scent leaf, and a teaspoon of red oil and allow to cook for another 5 minutes. Turn off the heat and serve.

11. Handful of groundnut/walnut/almond nuts/ cashew nuts with hibiscus ginger tea

Studies show that consuming small quantities of nuts aids weight loss. Nuts are superfoods that are good for weight loss because they are packed with fiber, healthy fats, protein , vitamins and minerals. The high dietary fiber makes you feel full and prevents you from overeating.

How to prepare hibiscus ginger tea

Add 2-3 cups of water(depending on the quantity you are making) into a pot with washed hibiscus leaves. Add ginger, cloves and garlic into the water and allow to boil for 15-20 minutes. Turn off the heat and add blended date paste or powder and allow to sit for 5 minutes. Strain and serve.

12. Beans with fish sauce

Beans are rich in protein and proteins are known to raise the satiety hormone levels in our body. This reduces significantly the rate at which we feel hungry and thereby results in the intake of fewer calories. This is why proteins help a lot in weight loss.

13. Bitter leaf soup/vegetable soup with oatmeal swallow

Bitter leaf soup is one of the most popular soups in Nigeria. It is consumed mostly by people in the eastern part of Nigeria. Not only is the leaf medicinal but the juice is also a good therapy for burning off fat. It aids weight loss by removing bad cholesterol and excess calories from the body.

14. Moi moi pudding with veggies

Moi moi pudding is made from beans which is one of the staple foods in Nigeria. Beans contain a lot of fiber and its consumption is a good way to get a low-calorie and a low-fat protein. You are more likely to have a lower body weight if you eat beans often.

15. Ugba with veggies like utazi/garden egg leaf

Ugba(African oil bean seed) is rich in protein and also highly nutritious.

Preparation: Boil washed fish with onions, black pepper, ehuru (African nutmeg), a pinch of salt and a table spoon of strained potash water for 2-3 minutes. Turn off the heat, add ugba and palm oil. Mix thoroughly and add the vegetable before serving.

16. Bambara nut pudding (okpa)

Okpa is one of the popular delicacies in the eastern part of Nigeria. It is prepared with Bambara nuts, its highly nutritious and a good source of protein. It provides that fulling effect like all protein rich foods and keeps you from getting hungry easily thereby aiding weight loss.

Preparation: It’s quite simple to prepare. The ingredients are Bambara nut flour, pepper, onions(optional) sea salt. You need either plantain leaves or aluminum tins to cook it with. Get your flour(grounded and sieved), add warm water, and mix until you get a draw and creamy consistency. Not thick and not watery. Add 2 spoons of palm oil, pepper, and salt to taste. Mix properly, transfer to your tins and cook for 30-40 minutes. Serve with hibiscus ginger tea or any healthy drink.

17. Unripe plantain porridge with veggies

Unripe plantain porridge is one of the best meals for weight loss. Unripe plantain is rich in dietary fiber, vitamins and minerals. It also contains resistant starch that slows down digestion, limits your desire for further food intake and improves gut health. It is also good for diabetic patients because it does not raise blood sugars. This makes it a perfect choice for weight loss.

18. Porridge bean and plantain

In Nigeria, the combination of beans and plantain is a popular food that is enjoyed by many. Beans can be cooked together with plantain or eaten with fried plantains. Beans is an excellent source of fiber and protein and these two components are needed for weight loss. On the other hand, plantains are rich in fiber and complex carbohydrates that aid in weight loss.

19. Breadfruit porridge(ukwa)

Breadfruit is high in dietary fiber, low in calories and nutritious as well. It should be in the meal plan of those on weight loss programs because it keeps you full for a long time, hence promoting low calorie intake. You can either snack on roasted breadfruit or prepare it as porridge.

20. Roasted plantain (Boli) with tomato fish sauce

Roasted/oven-prepared plantain with tomato fish sauce is yet another way of consuming plantain in a healthy way especially when you are on a weight loss journey. Ripe plantains easily absorb the oil they are cooked in though they are low in fat. So fried plantains should not be on the menu of someone on a weight loss program.

Read also: Can I Eat Boiled Plantain During White Fasting?

Important steps required for rapid weight loss and sustainability

1.Cut out carbs and sugar from your diet

Reducing drastically the quantity of carbs and sugars you consume is one of the most effective ways of losing weight fast. Presently, this is what forms the basis of some diets like keto and low-carb diets that people incorporate in their meals. Cut back on sugar-sweetened drinks, like fruit juices, energy drinks, soft drinks and alcohol. They add a lot of carbs to your diet in the form of sugar which leads to unnecessary weight gain.

Nigerian diet consists mainly of carbohydrates especially “swallows” which is a general term for fufus eaten with Nigerian soups. One can easily add weight eating these high-carb and high-fat meals so cutting carbs would mean reducing the rate at which you consume high-carb foods like garri, pounded yam, bread, noodles, pasta, pastries, carbonated drinks, etc

2. Avoid processed foods

Studies show that increase in obesity cases has been linked to the increase in the consumption of processed foods. Processed foods are foods whose natural nutritional composition has been altered by fortification or preservation methods before making it available to consumers. These foods may be cheaper and convenient but it is not a choice to be considered if you are looking to shed some weight.

Fast foods/junks contain a lot of preservatives which introduce free radicals in the body with a consequent effect of interfering with metabolic processes in the body. Some of its ugly effects are weight gain and inflammation. Examples are cereals, cakes and biscuits, bread, canned foods, tinned vegetables, ice creams, baked foods, chocolate and candies, etc.

3. Eat balanced diet

The human body needs the different classes of food to function properly. Any meal plan that is lacking in one of the nutrients is not fit for the body. Your diet plan should have a protein source, a healthy fat source and low-carb vegetables and fruits. Fresh vegetables and fruits are basically low in calories and fat, which makes them a great choice for people watching their weight but some weight watchers may be cautious in their selection if they are trying to cut back on carbs.

After all, some fruits and vegetables contain a lot of carbs and sugars but making the right choices and taking in the right amounts will help keep your weight in check. Some natural fruits if taken in excess can also lead to weight gain. Some examples of low-carb fruits are avocado, berries, watermelon, peaches, honeydew, lemon, lime, coconut. Eggplants/garden egg, cucumber, peppers, tomatoes, onions, broccoli, cauliflower, cabbage, spinach, lettuce, herbs and spices are some examples of low-carb veggies.

Proteins are important for weight loss because it keeps you full for a long time and prevents you from getting hungry every now and then. It increases metabolism, reduces the hunger hormone and boost different fullness hormones thereby automatically causing you to take in fewer calories. Proteins not only aid weight loss but help maintain your weight for a long period. It is best to eat protein with every meal. You can get your protein from eggs, lean meat/chicken, plant-based milks, legumes, fish, etc.

An essential source of fat in your meal is oil and it plays a critical role in your weight loss goals. So its high time you started paying attention to your cooking oil. Oils contain both unsaturated and saturated fats. while unsaturated fast are good for your health, saturated fats are not. Unsaturated fats are found mainly in plant foods such as nuts and seeds.

They are considered healthy fats because of their numerous health benefits including aiding weight loss. These oils are gotten from nuts like walnuts, almonds, hazelnuts, groundnut/peanut and pecans. Seeds such as flaxseed, sesame seeds, grape seeds, and fruits like olive, avocado, coconut, etc. Though oils like coconut oil and palm oil contain saturated fats, they help lower cholesterol levels. Generally, organic oils are best for weigh loss.

4. Exercise regularly

The importance of exercise in weight loss cannot be over-emphasized. Physical activity helps the body to burn off excess calories. So less consumption of calories together with physical activity leads to a calorie deficit which aids in weight loss. Regular physical activity should be part of your lifestyle if you want to shed weight. Exercise as much as you can but not to the point of exertion. You need a healthy eating plan and regular exercise to get to and stay at a healthy weight.

5. Warm Water Therapy

Smart dieters are incorporating warm or hot water therapy into their meal plans not only to stay hydrated but also to feel less hungry. Studies show that warm water helps to keep your appetite in check. Drinking a glass of warm water 45 minutes before a meal helps you to manage your calorie intake.

Taking hot water increases your metabolism rate and aids in weight loss by breaking down the fat molecules in your diet. It helps to flush out harmful substances that must have settled in our bodies through the day or overnight. Warm water therapy is taking just 2-3 cups of warm water 1 hour before your breakfast. You can improve both the taste and the nutritive value by adding lemon, ginger or herbs to it.

6. Detoxification

Recently, detoxifying the body has become one of the popular ways of loosing weight rapidly. Detoxification is the process of getting rid of toxins from our body. The toxins gain access into our body through atmospheric pollution or chemical sprayed on food produce and some food additives or contaminants such as preservatives, colorings and flavor enhancers. These toxins can accumulate over time and pose health risks.

Though there is no standard rule of what should be included in the detox program, but from research and personal experience, it typically involves the consumption of fruits and vegetables in its fresh state as smoothies or juices without food for a certain period of time.

If you are new to it, you can start with 3 days detoxification exercise after which you move to 7 days or more if you feel good about it.

Want To Have The Free 7 days detoxification Material? Simply Fill Out The form below

At the end of the detoxification exercise, you must stick to a healthy lifestyle of consuming mostly natural foods to sustain your new weight or even drop more if you so wish. So I have designed a 1-week meal plan to serve as a guide. Below is a sample Nigerian diet plan to follow to maintain a healthy weight. Portion control must be strictly adhered to.

Sample Nigerian meal plan

Day	Breakfast	Lunch	Dinner	Snacks
1	Oatmeal prepared with any plant-based milk of your choice +almond nut sprinkled on it	Boiled yam with olive   oil egg stew	A cup of watermelon   cabbage smoothie	Garden egg with   peanut butter
2	Boiled potatoes with vegetable sauce	Amala (yam flour mole)   with stock and dry fish   palm oil cooked     vegetable soup	A glass of fresh   orange juice with   grilled chicken breast	A handful of           walnuts
3	Olive oil fried bean cakes(akara) with guinea corn pap	Jollof local rice cooked   with codfish and olive oil	Hibiscus ginger tea   with a handful of   cashew nuts/almond   nuts	Cooked   groundnuts with   ginger cinnamon   tea
4	A bowl of fruit salad	Unripe plantain porridge	Cabbage and coconut   flakes	Boiled corn
5	4-5 fingers of banana with a handful of peanuts	Okro soup with plantain   flour fufu	Pineapple cucumber   smoothie	Tiger nuts/cashew   nuts with lemon tea
6	Vegetable salad with a cup of beetroot juice	Palm oil cooked beans   and corn porridge	Fish peppersoup   cooked with scent   leaves	Cucumber slices   with peanut butter
7	A cup of carrot smoothie	Yam porridge garnished   with spinach	Fresh cocoa tea   sweetened with pure   honey	Hibiscus ginger tea   with almond nuts

*No processed food or artificial sweetener.

A complete list of whole foods

Legumes /grains: Local brown rice, whole wheat, millet, pigeon pea(fio-fio), mung beans, pinto beans, black beans, black-eyed beans, adzuki beans, soybeans, corn(maize), guinea corn, cowpea (beans), sorghum, barley, buckwheat,, oat, rye,

Nuts: Walnuts, peanut, almond nut, bambara nut, tigernut, coconut, hazel nuts, cashew nuts, pine nuts, chest nuts, kola nuts, pecan, butter nut, ginkonut, hickory nut, brazil nut, beech nut, shea nut, pili nut, cedar, pistachio

Proteins: Local chicken and turkey, guinea fowl, beef, liver, kidney, gizzard, fish(salmon, herring sardine, cod, Titus, croaker, etc), local eggs, sea foods(crayfish, shrimps, snail, lobster, prawn, periwinkle, crab), pure unsweetened cow milk, cheese

Roots/Tubers: Yam , Irish potatoes, sweet potatoes, water yam, cocoyam, cassava, plantain. Garri, fufu, oje(cassava flour, lafun), plantain flour, yam flour, turnip. taro

Vegetables: Spinach, Amaranths(African spinach), pumpkin (ugu), waterleaf, bitter leaf, Uziza, editan, afang, eggplant, okra, scent leaf, lettuce, beetroof, parsley, celery, broccoli, cucumber, garden egg, green peas, carrot, bell pepper, chili, onion, green and red cabbage, kale, lentils, melon, ogbono(African mango), sweet corn, kidney beans, pepper, mushroom, cauliflower, hibiscus, wheatgrass, spring onion, horseradish, radish, fluted pumpkin, Fennel, celosia(shoko), artichoke, asparagus, brussels sprouts, moringa, etc.

Fruits: Apple, banana, pawpaw, mango African cherry(udara), berries (strawberry, blueberry, blackberries), oranges, tangerines, grapes, soursop, pear, pineapple, African pear(ube), cherry, plum, guava, squash, apricot, lemon, lime pomegranate, olives, kiwi, peach, watermelon, date dragon fruit, jack fruit, etc

Oils: Groundnut oil, coconut oil, palm oil, Extra virgin olive oil, soy oil, grapeseed oil, avocado oil, pumpkin seed oil, walnut oil, sesame oil, flaxseed oil, sunflower oil, canola oil.

Seasonings/spices: Locust bean (iru), dawadawa, local salt or sea salt, garlic, ginger, turmeric, cinnamon, black pepper, uziza seed, coriander, curry, thyme, sesame seeds, oregano, rosemary, cloves, nutmeg, fennel, bay leaves, cardamon pods, etc

Plant-based milk: Tiger nut milk, coconut milk, almond milk, cashew nut milk, soursop milk, soy milk, oat milk, rice milk, flax milk, etc

One of your major takeaways from this article is that losing weight or maintaining a healthy weight is a long-term goal. Healthy eating should be a lifestyle and not a one-off thing because you want to achieve a short-term goal just for a particular purpose. You might struggle with it in the beginning but if you put your whole mind to it and keep at it, it becomes a lifestyle.

I am a living proof, I use portion control and watch the time of consumption and also incorporate my work outs. I believe that you can lose weight with Nigerian diet as long as you stick to all that I have discussed in this post. I wish you success in your weight loss journey.

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