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How To Lose Weight With A Nigerian Diet - Health - Nairaland

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How To Lose Weight With A Nigerian Diet by aniiii(f): 1:56am On Jul 08, 2013
10 Simple ways to lose weight with Nigerian Food

1. Eat less Carbohydrate
The typical Nigeria Diet is heavy on Carbohydrate, a sample daily food consumption might include: Yam for breakfast, Eba/garri for lunch and Rice for supper. 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 2000Calories diet will be 300g/day. In food Lingo, 300g of carbohydrate will consist of: 2 slices of bread for breakfast (70g), 2 cups of garri (156g) for lunch and 11/2 cups of rice for supper (68g).
Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:17am On Jul 08, 2013
2. Consume less palm oil
Palm oil and palm kernel oil are high in calories and saturated fat. Due to the high fat and calories content in palm oil, avoid using Palm Oil when you don’t have to, and if you must, use only a small amount. Also look at ingredient list when purchasing pre cooked items (e.g plantain chips), most chip companies fry their sweet chips in palm oil, avoid these as much as possible.

Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:20am On Jul 08, 2013
3. 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.t.c contains high amount of salt in them, adding extra table salt to dishes that already contain these seasonings means salt overload.




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. 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.
Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:23am On Jul 08, 2013
4. 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 300ml of malt drink for example contains 48g of Carbohydrate, this is the same as 1 cup of white rice. The point isn’t that you shouldn’t consume health drinks (malts and juices), but do not neglect the calories in these drinks when it comes to your daily diet.



Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:24am On Jul 08, 2013
5. 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 50% less calories and significantly less fat.

Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:27am On Jul 08, 2013
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.

Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:30am On Jul 08, 2013
7. Avoid high calorie snacks (Fan Yogo, gala, lacasera, chin chin, buns, Puff puff, plantain chips)
The typical snack on the Nigeria street contains >225 calories. 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. I will do a post on homemade health bars that can be stored for weekly use.



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Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:33am On Jul 08, 2013
8. 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. When you eat too fast, as many of us do, by the time your body signals it’s full, you’ve overeaten. 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.

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Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:36am On Jul 08, 2013
9. 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.

Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:37am On Jul 08, 2013
10. 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 30mins a day, go to the playground with your kids (or nieces and nephews) , join a sport league like soccer or volleyball, take the stairs. 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.

Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 5:38am On Jul 08, 2013
Good Luck with your weight loss goals!!!

SOURCE: http://www.9jafoodie.com/2012/03/how-to-lose-weight-with-nigerian-food/

There are too many people dropping dead in Nigeria cry !!
We need to prolong our life span. smiley

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Re: How To Lose Weight With A Nigerian Diet by modath(f): 7:12am On Jul 08, 2013
Bravo... 2 thumbs up.

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Re: How To Lose Weight With A Nigerian Diet by Tolexander: 7:23am On Jul 08, 2013
How i wish weight can be like virginity that if lost, will never be regained!

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Re: How To Lose Weight With A Nigerian Diet by nancyberry(f): 10:26am On Jul 08, 2013
Thanks....o
Re: How To Lose Weight With A Nigerian Diet by Nobody: 10:50am On Jul 08, 2013
Pls i realy lik dis post pls post hw to make ghranula i missed babcock granula n is nt common in Ph except wen we hv church prog. Pls if u also know hw to do turn brown pls do well to tell. My email is mladasigwung@gmail.com
Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 1:03pm On Jul 08, 2013
modath: Bravo... 2 thumbs up.

Thank you
Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 1:04pm On Jul 08, 2013
nancyberry: Thanks....o

Thankyou nancy ! Ill be posting more on healthy eating and lifestyle henceforth..
Re: How To Lose Weight With A Nigerian Diet by aniiii(f): 1:06pm On Jul 08, 2013
britnex: Pls i realy lik dis post pls post hw to make ghranula i missed babcock granula n is nt common in Ph except wen we hv church prog. Pls if u also know hw to do turn brown pls do well to tell. My email is mladasigwung@gmail.com

I will definitely try to make a thread about it. Surely, google should have recipes

I am sorry I cannot communicate with you outside here but I will definitely research your requested food item..
Re: How To Lose Weight With A Nigerian Diet by Efukikata(m): 8:54pm On Jan 17, 2017
This post has been removed permanently
Re: How To Lose Weight With A Nigerian Diet by Efukikata(m): 8:56pm On Jan 17, 2017
This post has been deleted permanently
Re: How To Lose Weight With A Nigerian Diet by blessingthanks: 7:58pm On Aug 17, 2017
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Re: How To Lose Weight With A Nigerian Diet by twinsluv: 8:31pm On Aug 17, 2017
Very informative and educative.
Re: How To Lose Weight With A Nigerian Diet by GingerGarlicTea: 2:43pm On May 05, 2020
Good one.

Fat people and Belly fat people are at increased risk of developing serious and sometimes life-threatening illnesses as they age, including:
Heart Disease
Heart Attack
Heart Failure
Coronary Artery Disease (CAD)
High Blood Pressure
Angina
Abnormal heartbeat
Cholesterol problems (leading to heart disease)
Elevated LDL ("bad"wink cholesterol and triglycerides levels
Lowered beneficial HDL ("good"wink cholesterol levels,
Stroke
Type 2 Diabetes (the kind you develop rather than are born with)
Cancers (prostate, gallbladder, colorectal, breast, endometrial and kidney)
Liver problems
Etc

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Re: How To Lose Weight With A Nigerian Diet by markbor: 6:44pm On May 05, 2020
One Easy way to lose weight and fight belly fat is to eat balanced diet. To effectively do this, one needs education. The website www.bellyfatlossng.com is an excellent place to start in learning what is right and what is not when it comes to eating. and exercising

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