Best Nigerian Foods for Weight Loss

Thinking of the best Nigerian foods for weight loss? Welcome here. I know you desire to lose some weight without having to forfeit your favorite dishes. Well, I bring you good news.

You don’t have to forfeit your favorite Nigerian foods to lose weight. You read that right. Nigeria has a lot of delicious and nutritious foods across all the different tribes.

And these foods can be tweaked to fit your weight loss goals. From fruits to vegetables and proteins, there are various Nigerian foods you can consume for weight loss.

But note that the food in itself doesn’t cause you to lose weight. No food has that power. The effect of any food is directly proportional and totally dependent on how you consume it.

There are foods that are termed “weight loss foods”, but if paired with the wrong food and eaten in the wrong proportion, will do the opposite.

This blog post will delve into some of the things to note when eating Nigerian foods for weight loss. It will also iterate some Nigerian foods and how to eat them to lose weight.

Things to Note Before Choosing Food Options for Weight Loss

Losing weight is not just about eating this or not eating that. It boils down to how we consume them.

There are some things to take note of in eating foods for weight loss. I’ve categorized them into four. Namely:

1. Knowing what to eat and what not to eat

There’s been a lot of misconceptions about Nigerian foods and weight loss. Some people believe that once they set out to lose weight, they have to eliminate foods like rice, bread and swallow from their diets.

You don’t have to. The key is to consume more foods that boost metabolism, boost satiety, contain a moderate amount of calories, aid in fat burning, regulate digestion, and reduce the level of hunger hormones.

2. Knowing the right way to cook

Sadly, some of our cooking techniques promote unhealthy weight gain. An example is frying chicken in vegetable oil.

Chicken already has a high amount of fat. Frying it in additional oil increases cholesterol which is detrimental to weight loss and health in general.

Thankfully, there are healthier alternatives to preparing chicken without frying it. You can use an air fryer, fry the chicken in its own oil or simply de-skin the chicken before eating.

Apart from chicken, there are several other ingredients that can be cooked with healthier techniques.

3. Eating at the right time

The right time to eat is not when you’re already hungry, having pangs and about to faint. No. At that point, you’re prone to eating mindlessly and carelessly and eventually eating more than you should.

Have scheduled time for your meals and keep to it. Then if you get hungry between meals, don’t settle for junk food. Snack on healthy alternatives like fruits or nuts.

4. Eating the right proportion

If you’re going to lose weight while eating Nigerian foods, you must pay attention to the right proportion. Food proportion can make or mar your weight loss goals.

A trick to eating less is using a smaller plate. The bigger your plate, the more food you’re likely to serve. So to eat less, use a small plate.

The right proportion also includes knowing the right proportion of food classes to combine. All six classes of food should be in the right proportion according to your weight loss goal.

Also, pay attention to the frequency of consumption. There are some foods you can eat daily, others weekly or occasionally.

Types of Nigerian Foods for Weight Loss

There are several Nigerian foods that are low in calories and can support weight loss. These foods are low in calories but high in fibre, protein, and other nutrients that promote satiety and burn calories faster.

For the purpose of this post, they’ve been grouped according to different categories like fruits, proteins, vegetables etc. Without further ado, let’s take a look at some of them:

5 Nigerian Fruits for Weight Loss

1. Mango

According to some Australian researchers, the skin of mango contains phytochemicals that act as natural fat busters. Eating mangoes with the skin is a good way to maximize its benefits for your weight loss goals.

2. Berries

Berries like strawberries are full of antioxidants, fibre and are low in calories.

They are also sweet and juicy, and are perfect for satisfying your sweet tooth cravings. You can get them in supermarkets and malls in Nigeria.

3. Avocado

Avocado is a unique type of Nigerian fruit that plays a role in weight loss. It is rich in nutrients, minerals, fibre, and vitamins.

It is also high in monounsaturated fatty acids, which can help to shrink belly fat. You can spread avocado on your bread or add it to your salad.

4. Apple

Apples contain pectin which is an ingredient that slows digestion and encourages satiety.

Studies have shown that eating a whole apple instead of the puree or juice leads to a higher level and duration of satiety.

5. Banana

Banana supplies the body with zinc, fibre, potassium, etc. The high potassium content helps relieve water retention, making you feel full for a long time.

5 Nigerian Vegetables for Weight Loss

1. Cucumber

Cucumber is a low-calorie vegetable that’s rich in fibre and is very filling. You can snack on cucumber or add it to your salads.

2. Tomatoes

Tomatoes not only make your food taste better. They’re full of antioxidants that help you lose weight by reducing inflammation and water retention in your body.

You can add them to your salads or eat them raw.

3. Okra

Okra is high in fibre. This helps to regulate bowel function and encourages the growth of useful bacteria in the stomach.

It also helps stabilize blood sugar levels and lower high cholesterol, reducing the risk of heart diseases.

4. Cabbage

Cabbage is high in vitamin C and antioxidants. Interestingly, it is also extremely low in calories (about 22 cal per cup), so you can eat lots of it and not feel guilty.

5. Carrots

Carrots are juicy and high in fibre, causing you to feel full quickly. They also contain Vitamin A & K and they are good for the eyes.

5 Nigerian Carbohydrates for Weight Loss

1. Irish potatoes

Potatoes rank high in the food satiety index. This means it is very filling. It is also rich in resistant starch which helps your body burn fat.

Although high in carbs, it can be eaten well to aid weight loss. Instead of consuming store bought fries, you can boil or grill them yourself. You can also use an air fryer if you want to have that crisp and crunchy taste.

2. Sweet potatoes

They are high in fibre and several vitamins. Despite the name “sweet”, they contain properties that regulate blood sugar levels, making them good for diabetics.

3. Fufu

I guess you weren’t expecting to see this. Interestingly, fufu is one Nigerian food that aids weight loss. It is a probiotic with high fibre and low cholesterol.

It should be eaten in small portions with a lot of soup. That way, you’ll stay full for long without having to over feed.

4. Garri

Similar to fufu, garri is another Nigerian food that doesn’t have to exit your meal plan for weight loss.

It’s also a probiotic with high fibre and should be eaten in small portions with a lot of soup.

5. Rice

Rice is not the problem. It is the type of rice you eat. You can switch to ofada rice instead of white rice to keep enjoying it.

Ofada is a complex carbohydrate that is rich in protein and vitamins, hence a healthier version of white rice.

5 Nigerian Proteins for Weight Loss

1. Beans

Beans is high in protein and fibre, keeps you full and aids weight loss. It also contains resistant starch which burns fat.

2. Egg

It is high in protein and healthy fats, helps with satiety and weight loss. Boiled egg is a healthier version when you’re looking to lose weight.

3. Fish

It is low in calories and high in protein.

It contains omega-3 fatty acids and aids weight loss.

4. Chicken breast

Chicken breast is a lean source of protein. Most of its calories come directly from protein when served without the skin. A 100 g skinless chicken breast provides about 22 g of protein.

5. Milk

Cow’s milk is a perfect source of protein. for people that can tolerate drinking milk. 1 cup serving of milk gives about 8 g of protein.

There you have it, the different types of Nigerian foods for weight loss. We’ve mentioned just a few, there are several others.

Remember it is not just about losing weight, but keeping the weight lost. Ensure you maintain the ideal weight by consistently eating the right foods in the right proportion and at the right time.

So you have to make this a lifestyle and not just a project. Good luck with exploring the different types of Nigerian foods even as you lose weight.

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