800 Calories Nigerian Diet Plan
How to Lose Weight on Nigerian Diet: A Step-By-Step Guide
- Best Nigerian Food Options for Weight Loss
Weight loss is one of the most popular topics on the internet, owing to a large number of individuals interested in learning how to lose weight.
Millions of Nigerians are attempting to shed weight and overcome obesity. They've been trying to figure out how to lose weight in Nigeria and seeking Nigerian cuisine that can help them do so.
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How to Lose Weight on Nigerian Diet
In short, losing weight on a Nigerian diet is more difficult than it appears because the majority of our meals are high in carbohydrates.
However, if you identify which meals, you should avoid and replace them with healthier alternatives, you will see results in a short period.
This post offers the greatest Nigerian weight loss foods that will assist you in losing excess fat in your body starting with breakfast
The good news is that you can find all of the foods listed here in your area or at your local grocery store.
Is it possible to gain weight by eating Nigerian food? How To Lose Weight on Nigerian Diet?
Unfortunately, yes. Nigerian meals are often high in protein, lipids, and carbohydrates, which leads to the sole drawback: due to their high-fat, high-carb content, you can quickly gain a lot of weight by eating these dishes every day.
There is yet hope. You may still eat Nigerian food by swapping lower-carb alternatives for high-carb dishes without sacrificing the distinctive flavors.
Is It Possible to Lose Weight Eating Nigerian Food? How to Lose Weight on Nigerian Diet
The good news is that you absolutely can! You may lose weight eating Nigerian food by replacing low-carb meals with high-carb dishes.
A low-carb (or keto) diet is a low-carb, high-fat, medium-protein diet that helps you lose weight quickly while also providing a slew of additional advantages.
How to lose weight in Nigeria ~ How to Lose Weight on Nigerian Diet
The combination of a good weight reduction diet and regular exercise is the key to successful weight loss.
Finding a suitable weight reduction diet, on the other hand, is difficult, especially if you don't know anything about calories.
Many Nigerians are in this situation because it is difficult for a typical Nigerian who eats indigenous Nigerian foods to know which meals to eat to lose weight.
If you want to know how to lose weight quickly in Nigeria, you need to be aware of the various Nigerian weight reduction meals accessible.
Many Nigerian meals, snacks, and dishes are excellent for weight loss, therefore losing weight in Nigeria is possible.
Remember that any excellent weight loss diet should be able to accelerate your metabolism, make you feel satiated sooner, contain a modest number of calories, and aid in fat burning.
Here's how a low-calorie Nigerian breakfast diet might aid weight loss.
To begin planning your weight-loss meal plan based on traditional Nigerian or other African cuisines, remember to start with the basics:
leafy greens, vegetables, fruit, whole grains, legumes, and fish. These items can be used to create some intriguing recipes.
Breakfast ~ How to Lose Weight on Nigerian Diet
So, the first weight-loss myth to refute is that you must forgo breakfast. While this may be effective in the short term, it is just not a long-term answer.
Others advise drinking a lot of warm water first thing in the morning, well good luck. with that.
Breakfast is believed to be the most important meal of the day, and those who said it wasn't lying.
There are a few things that can happen if you don't eat breakfast:
- a) In the late mornings, you may begin to feel weary, have headaches, and have trouble concentrating, all of which can influence your performance.
- b) Missing breakfast makes you hungry later in the day, and you're more likely to eat unhealthy snacks and drinks, which negates the aim of calorie restriction.
You must understand that the average individual requires between 1400 and 2300 kilocalories (kcal) each day to maintain their weight (depending on their size, age, and gender).
There are two main guidelines to follow if you wish to lose weight: How To Lose Weight on Nigerian Diet
- Consume fewer calories
- Exercise/activity can help you burn more calories.
There is a third option, which is the most long-lasting. This strategy entails eating fewer calories while gradually increasing your physical activity.
After you've digested these foundational stages, the following step is to choose healthy breakfast selections that will help you achieve your objectives.
The Nigerian diet has always been high in carbs. Why is this the case? Meat has always been and continues to be, an expensive food item in many Nigerian households.
As a result, African diets have traditionally consisted of carbohydrates first, followed by whatever protein is available.
The opposite is true in Western culture, where the meat is normally the entree and the rice is the side dish.
If you want to reduce weight, you must limit carbohydrates, especially processed sugars. Do you know that one piece of bread has between 70 and 140 calories?
Imagine that by the time you've eaten 6 slices of bread and added the fried egg, you've already ingested 800-1000 kcal, which is more than half of the calories you need in a day, and that's before you've had your tea and milk.
1st step:
Calculate your calorie intake and BMI ~ How to Lose Weight on Nigerian Diet
The first step is to figure out how many calories you require every day.
Numerous online calculators can provide you with an accurate estimate based on your age, height, level of activity, and other factors.
This calculator is great because it also estimates how many calories you should consume per day to lose weight.
These calculators aren't perfect, but they provide a good starting point. You may calculate your body mass index while you're at it (BMI).
You are overweight if your BMI is between 25 and 30, and obese if your BMI is greater than 30.
Step 2:
Set Milestones ~ How to Lose Weight on Nigerian Diet
Setting milestones is the next stage. Remember that losing weight is a marathon, not a sprint.
Set goals that you know you can attain because if you don't meet them by the deadlines, you'll feel like you're failing and will eventually give up.
Obtain a scale to determine your current weight.
Then, to help you determine your timetable and targets, estimate the weight you wish to achieve. I recommend that you establish a very long deadline, such as a year.
You face the danger of regaining weight if you lose weight quickly.
If you have a longer time frame, the behavior change will be more lasting, allowing you to keep any weight you've dropped.
After that, you can figure out how many calories you need to burn in a week or month (depending on your deadline)
Step 3: Calorie Count ~ How to Lose Weight on Nigerian Diet
You can start counting calories after you know how many calories you need to reduce in a week or month.
For example, if you need to lose 1 pound per week and lower your daily calorie goal by 400 calories, you should begin consuming nutritious meals.
Several applications can estimate the calories in the foods you're consuming, and some of them include Nigerian delicacies.
Step 4: Determine which breakfast options are healthy and which are not. It's not as difficult as you may assume.
Anything with a sweet flavor is likely to be rich in calories and should be avoided. Avoid fried foods – instead of frying an egg, which has over 100 calories when fried in oil, boil it instead.
Consider whole-wheat or multigrain bread instead of white bread. Even better, don't eat any bread at all. If you must eat bread, only a few pieces will suffice.
I would advise against eating unsliced bread because you may find it difficult to regulate portions and end up eating the entire loaf.
Some people eat cornflakes for breakfast, which is OK except that if you eat a lot of it, you will consume a lot of calories.
The milk you use is also high in calories. Carbohydrates should be avoided in baked pastries, especially if they were made with flour.
Healthy Nigerian Breakfast for Weight Loss Options include: How to Lose Weight on Nigerian Diet
- Whole, mixed fruits, such as bananas and apples, are healthy breakfast options. Sweet fruits include sugar and calories, so limit your intake.
- Fruit smoothies: this breakfast can contain any fruit.
- Oatmeal, such as Quaker-oats cooked oatmeal has roughly 150 calories, four grams of fiber (half soluble, half insoluble), and six grams of protein per cup.
- Oatmeal can also help you lose weight by keeping you fuller for longer. However, watch the amount of milk and sugar you put in the oats.
- Yogurt: This is a great choice because you know precisely how many calories you're consuming. A banana could also be added to the yogurt.
- A single serving of cooked beans
- Cereal: It's fine to eat a small amount of cereal. Anything with the word "frosted" on the package should be avoided.
- Tea and coffee are both good choices for breakfast. Milk, whether whole or condensed, should be avoided. It's fantastic if you can afford low-fat milk.
- If you can't, try it without or with a small bit of milk. If you can afford it, use zero-calorie sweeteners instead of sugar cubes (1 cube = 12 kcalories).
- Bread: If you must consume some, I recommend 2 slices; you can bulk it up with lettuce, tomato, and other vegetables.
- If you think this will be too light, pair it with a banana or an orange.
- Boiled plantains
- Flourless scotch eggs
These healthy breakfast selections should be avoided: Nigerian food to avoid when losing weight ~ How to Lose Weight on Nigerian Diet
- Margarine or butter
- White bread, especially unsliced
- Baked pastries
- Carbohydrate-rich foods such as rice and yam If you must, consume a tiny amount, but avoid fried yam. Boiling yam in little amounts could be a good idea.
- Avoid frying puff-puff, akara, yam, and plantains with oil (bad idea).
In summary, if you're serious about losing weight, you should avoid frying anything for breakfast.
- Orange juice: many people have failed to stick to their weight-loss regimens after drinking orange juice. Juices are high in calories, which many people are unaware of. One cup of orange juice contains over 100 calories.
- If you must cook pancakes, do not fry them.
- Pap (also known as ogi or akamu): a modest amount is acceptable.
- Drinking garri first thing in the morning is usually not a smart idea, especially if it's sweetened.
- Avoid coke and other soft drinks first thing in the morning. If you have to drink them, make sure they're low in calories and sodium.
800 Calories Nigerian Diet Plan
Source: https://9jafoods.com/how-to-lose-weight-on-nigerian-diet-a-step-by-step-guide/