“In the morning I ate six slices of bread and fried one egg. For lunch, I had Garri and correct Egusi soup, then for dinner, I had Pap, sugar, one teaspoon of milk and two balls of Akara. I don’t think there’s anything wrong with my diet because there really isn’t much to eat.” — Akunna Mazi

Most Nigerians feel this way. We eat mostly carbs as our meals always range from swallow, yam, rice or beans. I’m 5 feet 11 inches, and while growing up, I was told that this is because I love eating beans. LOL.

However, there are some healthy Nigerian foods that you should consider adding to your diet to help with your weight loss endeavors. See my top 5 below:

1. African Mango

During a recent experiment, the effectiveness of African bush mango for weight loss was confirmed. The experimental group took 150mg of mango seed extract twice every day. At the end of the experiment, subjects showed significant improvements in body weight loss. They all lost a significant amount of tummy fat and had smaller waistlines. Apart from that, subjects’ health improved remarkably. Additional studies revealed that daily intake of mango seed extract could make individuals lose 8-10 pounds weekly without going on extreme diets or exercise routine.

The use of African mango seed extract is completely natural and has no adverse effects on your health. The extract is from a fruit that has been consumed by Nigerians for many centuries. Some individuals who consume this mango extract have also reported an increased libido after two weeks of consumptions.

P/S- Do not mistake this for the regular mangoes, the flesh is not as juicy though has a sweet and sour taste. Guess what? Ogbono known as Irvingia gabonensis are the seeds of African bush mango!

2. Unripe plantain

Apart from its other numerous health benefits, unripe plantain can help you during your weight loss journey. Unripe plantain helps burn lower tummy fat. Even after you must have stopped your rigorous diet, unripe plantain ensures that your body does not store excess fat.

It is important to note that ripe plantain and unripe plantain have almost the same calories. One medium unripe plantain contains 220 calories and 57g carbohydrate while same size ripe contains 253 calories and 72g carbohydrate, the difference is not much, but unripe plantains cause weight loss because it is work for the body, so energy is expended to break it down. So if you want to burn fat fast, replace your ripe plantain with unripe ones. But note, different stages of a fruits maturity have different benefits.

3. Avocados (pear)

When you are on a weight loss plan, avocados are perfect to incorporate into your diet. A serving of Avocado is a quarter of a medium sized avocado has just 50 calories. Avocados make you feel very full and as such you don’t get hungry easily. Try fitting Avocados into your calorie-low diet plan. When you substitute Avocados for calorie-high foods, you get lots of vitamins and minerals. Use it as your spread, as part of your salad, and mix with a teaspoon full of lemon juice to make a dip or salad dressing.

Avocado contains about 75% unsaturated fat and make a great substitute for any food high in saturated fat. A single serving of avocado provides you with your daily fiber recommended value (8%).

4. Ofada Rice

Ofada rice is locally grown Nigerian rice. It is an unpolished kind of rice which has no genetic material added to it. Ofada grains are short, robust and in some cases brown. This type of rice is planted mostly in Ogun State. Although, it can also be found in some other states in the western part of Nigeria.

Ofada rice is rich in insoluble fiber. Insoluble fiber or cellulose is indigestible and moves through the body quickly. The higher the fiber content in a meal, the lower the calories. That is why you can eat a large serving of vegetable salad, and still, eat very few calories. High-fiber diets are also less “energy dense,” this means they contain fewer calories with the same food volume.

5. Beans

Another Nigerian food that is amazing for weight loss is beans. Beans isn’t just rich in protein, but also has a very high fiber content that helps keep you moving. It also gives you that full feeling. Suppressing hunger is the key to preventing overeating and preventing overeating is the beginning of your weight loss journey. There are many ways to prepare and enjoy beans. You can cook beans porridge, bean soup, you can even eat beans with stew. Because it is high in protein, beans will help boost energy and keep blood-sugar level stable. This, in turn, helps prevent sugar cravings. Including beans to your breakfast and lunch menu will keep you satisfied until it’s time for your next meal. Benefits of beans is best when eaten in combination with grains.

There are a lot more like eggs, Moi-Moi, Titus fish, watermelon, including lots of veggies like Ugwu and greens, garden eggs, sweet potatoes and more. There are so many different recipes that you can try while losing weight that will take the tedium out of meal time. The most important thing is to stock up on healthy foods and avoid the calorie dense snacks that add no value to your nutrition.

Eating food in moderation, and in small, frequent intervals is key to a successful weight loss journey.

Author: Dr. Nse