- Eat Less Carbs
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. The body (through an elaborate process) store excess carbohydrate as FAT and continuous excess carbohydrate consumption result in increased weight gain. When trying to lose weight, it is extremely important to watch carbohydrate intake, consuming below the daily carbohydrate requirement means that your body will be forced to access stored energy (fat) which translates to weight loss.
Example of heavy carbohydrate Nigerian foods: Garri, yam, pounded yam, semovita, spaghetti, Rice, cornflakes, bread, cocoyam.
- Consume Less Palm Oil
Palm oil and palm kernel oil are high in calories and saturated fat, Click here for the nutrition profile of Palm oil. 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 precooked items (e.g plantain chips), most chip companies fry their sweet chips in palm oil, and avoid these as much as possible.
- 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.
- 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, and 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.
- Drink Flat Tummy Tea
As a daily night-time boost, Flat Tummy Tea helps you manage your weight, detoxifies your body while nourishing your immune system. With moringa and oolong tea, ingredients that have proven very effective in weight loss and weight management, you’ll be a slimmer version of yourself in 28 days!