African diet plan for losing weight is easier said than done. It is not surprising that the African diet plan is more prescribed and practiced in countries where people enjoy the environment of old traditional foods, rather than the modernized cities. The diet can be divided into two broad categories: the rural diet and urban diet. The former is characterized by its high fiber content while the latter by its fiber deficit variety.
What is the African Diet Plan?
The African diet plan is based on the traditional African foods that are eaten by most people in Africa. This diet plan also includes some modern foods that are popular in Africa today such as rice, oats, and potatoes.
This diet plan is also known as a plant-based diet. It is filled with varieties of fruits, vegetables, legumes, nuts, and seeds. You will also get to eat whole grains like brown rice or quinoa on this diet plan.
The idea behind this diet is that it will help you lose weight by eating more healthy foods instead of unhealthy ones such as hamburgers, pizzas, and sweets with very high sugar content.
How Does It Work?
African diets work by providing proper nutrition for your body so that it can function properly without feeling hungry all day long or being unable to perform certain tasks due to a lack of energy.
It also helps you burn fat faster than any other method available today. This is because it increases metabolism levels which means more calories get burned each day when compared to other types of diets like Atkins or Paleo which can cause muscle loss even though they may result in short-term weight loss results at first glance but not long term.
The Different African foods for weight loss
A lot of African foods are known to be very nutritious, but which African foods exactly are best for weight loss?
To answer this question, let us first look at some common myths about African food and its impact on your weight. Then we will take a closer look at the facts and see how they can help you lose weight fast.
- Myth #1: African food is high in calories and fat, so it will make you gain weight.
Truth: African food can be high in calories, but it also tends to be high in fiber, which helps you feel full. Eating a lot of fiber also helps you lose weight. So if you are eating healthy amounts of whole grains, fruits and vegetables, and beans (all staples of African cuisine), you are doing yourself a favor.
- Myth #2: African food is heavy and greasy, so it will make you put on weight.
Truth: African food is delicious and flavorful! It is also often very light. Many dishes are steamed or cooked with just enough oil to add richness without making them heavy or greasy. Some fried dishes are even low-calorie because they use healthier cooking fats like palm oil instead of butter or lard.
- Myth #3: African food is expensive
Truth: Actually, it is very affordable. The average meal in Africa costs less than $1. You can find delicious meals at any price point if you know where to look!
- Myth #4: Africans eat more starch than protein
Truth: While there are many dishes made with staple foods like rice, maize, cassava, etc. Many dishes feature diverse sources of protein as meat, beans, or legumes as their base.
- Myth #5: African food is too spicy for me!
Truth: This is probably one of the most popular misconceptions out there. The point of African food is not to make you sweat or suffer through an unbearable heat wave while eating—They are meant to be enjoyed by everyone who tries it! It all depends on what you want. If you want something spicy without any heat at all, those dishes are there. If you want something spicy but with lots of flavors, those dishes are there too.
Although there is no specific diet plan for Africans that includes only African meals, many diets have been developed in Africa over time. These diets have been used by Africans who wanted a healthier lifestyle or those who wanted to lose weight quickly. Most of them seem simple enough – eat lots of vegetables and fruit while avoiding fatty meats or sugary desserts – but it may be difficult to stick with such an eating plan if you are not accustomed to the foods that make up these diets yet!
Healthy African Diets
What do you think of when someone says African food? Fried plantains, fried chicken, and lots of oil? Not so fast! African food can be healthy and delicious if you know what to eat and how to prepare it correctly.
The first step in losing weight is avoiding foods high in calories and fat.
African foods for weight loss:
- Okra Soup
This soup contains very little oil and fat but has a good amount of protein, fiber, potassium, Vitamin A & C, and iron. It also contains magnesium which helps in boosting immunity and preventing diseases like diabetes, heart diseases, etc.
- Nigerian Vegetable Soup
This is a great dish because it contains lots of different green leafy veggies which are high in fibers along with proteins like meat, fish, etc. It is also prepared with palm oil which is a great source of vitamin E. Palm oil is rich in antioxidants, one of which is vitamin E. This vitamin is critical for keeping your immune system healthy.
This Tunisian dish has been around since the 1930s and was originally designed as a breakfast food for poor families who couldn’t afford meat or fish every day but still wanted something hearty to start their day off right. Shakshuka consists mainly of eggs poached in tomato sauce with other veggies like onions or peppers added depending on what region you are from (some versions also use cheese). It’s high in protein which helps keep you fuller longer so you won’t feel tempted to snack throughout the day!
- Pepper Soup
African pepper soup is a hearty African soup made with Goat meat cutlets (or any other type of meat or fish), pepper soup spice, and other beautiful condiments. This soup certainly delivers the big, bold African flavors you will love, which is also high in protein.
A South African classic that consists mainly of ground beef or lamb mixed with spices like cinnamon and nutmeg then baked until crispy on top but still soft inside like a lasagna.
- Jollof rice
This dish is made with rice, tomatoes, onions, peppers, and spices like cayenne pepper or black pepper. It’s high in antioxidants, which help fight disease and keep your immune system strong.
This refreshing salad is full of vitamin C and antioxidants, which can help protect against cancer, heart disease, and other serious ailments. It’s also low in calories and high in fiber! The recipe calls for tomatoes, onions, cucumbers (or cabbage), lime juice or lemon juice, olive oil or avocado oil, salt, and pepper (or hot sauce), and fresh herbs like basil or cilantro (optional). You can add any other veggies that sound good—bell peppers would work well here!
- Nigerian Beef Stew
This stew is made with beef (of course), onions, tomatoes, and spices like ginger and garlic powder—all foods that are good for your heart!
- Ripe Plantain Stew
This stew is made with ripe plantains which are rich in fiber content along with Vitamin C & E along with minerals like copper, zinc, etc. They also contain starch which helps in building muscles while reducing body fat levels at the same time!
- African Spinach Salad
This simple salad is made with spinach leaves washed in water and then tossed in lemon juice so it retains its green color without being cooked or wilted by heat exposure during the preparation time frame when preparing food before eating it later on down the road after the cooking process has ended (as well as having some fun while doing so).
- Nigerian Peanut Soup
Nigerian peanut soup is another one that we always come back to because it’s just so satisfying and comforting without being too filling since there isn’t much meat involved here at all (so if you’re trying not to eat too much.
- Chicken Curry
Chicken curry is another great option when it comes to eating healthy while still enjoying the taste of home cooking! This recipe uses coconut milk instead of heavy cream or butter which makes it lower in fat than most other curries out there today while still being delicious enough to keep coming back for more!
- African Zucchini Pasta Salad
You can make this dish using zucchini noodles instead of regular pasta noodles if you want an alternative option that’s healthier than traditional pasta salad because it contains fewer carbs but still tastes great
- Ethiopian Lentil Stew
This is a great way to start your meal planning. It’s hearty and flavorful, but also low in calories and fat. The lentils provide plenty of fiber while the spices add just enough heat to keep you interested in eating it again and again!
- Egusi Soup
This dish is made up of ground melon seeds and other ingredients like onions, palm oil, pepper, etc. It is easy to prepare and you can use it as a soup or stew depending on the type of Egusi seed you use. The seeds contain low-fat protein which helps in weight loss by burning calories faster than other sources such as meat or dairy products do!
- African Chicken Stew with Peas and Carrots
This simple stew is made with chicken, peas, and carrots, which are all good sources of protein. The recipe also calls for fresh ginger and garlic—both of which have been shown to help improve blood sugar levels and reduce inflammation.
One thing to remember when eating African dishes: aim for colorful plates! This will help ensure that all the different nutrients found in each dish are included in your meal plan. Remember do not be tempted to overindulge in these foods because of their delicious natures.
10 African Foods that Help You Lose Weight
Below are 10 African foods that can help you lose weight. Note that some of these foods don’t originate in Africa but are mostly eaten in many African countries and are easy to get on the market.
Leafy greens like spinach and a few others speed up weight loss process as they are low in calories but rich in insoluble fiber, which aids weight loss. Before you begin eating this, ensure you have your meal appropriately planned. If possible, you can see an expert to advise you on how to include spinach to your diet for weight loss purposes.
Despite being a source of protein, eggs also help in boosting metabolism due to the presence of high amino acid. This nutrient helps in building muscles, which are a necessary replacement for fats. Eggs are rampant in Africa and quite affordable. You should eat them in moderation to avoid gaining weight instead of losing. Seek professional advice on how to go about eating eggs for weight loss.
3. Brown rice
Brown rice is a better alternative to white rice when choosing carbohydrate foods that help you lose weight. A half-cup serving of brown rice has 1.7 grams of resistant starch, a nutrient which burns fat and boosts metabolism. Moreover, it’s low in calories. Though brown rice is not so popular in African, it’s been eaten in a couple of African countries.
4. Green plantain
Green plantain is much better than yellow plantain when trying to lose weight. The green ones have resistant starch, whereas the resistant starch of the yellow ones has turned to sugar. And the resistant starch aids weight loss by boosting metabolism and reducing fat. Green plantain can also be referred to as unripe plantain.
5. Kidney beans
Kidney beans aid in weight loss, as studies suggest. Per serving, there are more than 5 grams of protein and fiber in kidney beans. It also contains resistant starch, which is nearly 2 grams in a half-cup serving. All these nutrients are needed for weight loss.
The calories level of oats is low, and the fat it contains is just 1.5 grams. Aside from being one of the foods that help you lose weight, it also aids digestion. You can use oat to prepare porridge, swallow, and crunchies to snack on. Oats are much available in Africa and are being used for specific diets. You can start using them to aid your weight loss journey.
7. Lean beef
Just like other foods rich in protein, lean meats also help in weight loss. It has less than 4 grams of fat per 100 grams. Try preparing Sega wat, a spicy Ethiopian beef stew.
8. Cashew nuts
If you feel like snacking, then try cashew nuts. It contains magnesium, which regulates your metabolism of fat and carbohydrate. However, cashew nuts are high in calories, so consume a little of it.
Avocados help in burning calories after a meal. Also, it’s a filling meal, especially when you cook it with sweet potato or prepare it as a fruit salad. This is one food in Africa you can find easily. So you won’t have difficulties getting it for your weight loss race.
Walnut contains omega-3 fatty acids, vitamins, and plant-sterols, which helps in controlling appetite. These nutrients also help in suppressing hunger. Walnuts can be found in most African countries; you can find them in any popular food market.
Foods that Cause Weight Gain
While you’re looking to lose weight and doing anything possible to reach your goals, a little mistake of eating certain foods can sabotage your effort. So, there are certain foods you should avoid in order not to ruin your weight loss plans. Below are some foods you should stay away from:
- Processed meat
- Unprocessed raw meat
- Sugary foods
- Pastries and cakes
ONE WEEK WEIGHT LOSS MEAL PLAN FOR NIGERIAN FOOD
SUNDAY DAY 1:
2 boiled eggs, 3 garden eggs and two carrots grated, chopped, diced or cut to desired shape with water.
- SNACK: A cucumber with water
1 cup boiled rice with chicken assorted vegetable sauce with water
MONDAY DAY 2:
1 slice bread with scrambled egg and 1 avocado with plain water
- SNACK: 1 garden egg, drink plain water
1 small fist sized swallow with vegetable soup and fish or a piece meat, drink enough water.
TUESDAY DAY 3:
1 slice bread with fish, onion and tomatoes sauce and enough drinking water.
- SNACK: 1 small cucumber with plain water.
Fist sized swallow with egusi soup. Drink water.
WEDNESDAY DAY 4:
2 boiled eggs, an orange or lemon with a slice of coconut. Drink more water
- SNACK: A handful almonds or cashew nuts. Drink water always.
1 cup already boiled rice or spags or macaroni with tomatoes snail sauce. You can use fish instead. Eat just one snail or piece of fish, with drinking water. (Shop measuring cups and spoons
THURSDAY DAY 5:
1 slice bread with 2 boiled eggs and 2 small carrots. with water.
- SNACK: 2 Garden eggs with drinking water.
1 cup scoop of unripe plantain with vegetable sauce. Drink water until you are full.
FRIDAY DAY 6:
2 cups Okro pepper soup with fish, or any pepper soup of choice. Drink enough water.
1 fruit, any fruit of choice.
2 small moi moi wraps with egg. Drink enough water.
SATURDAY DAY 7:
1 small plate noodle pepper soup with vegetables. Drink some water.
1 boiled or roasted corn.
DINNER: 1 fist sized eba, semo, amala or any swallow with any Nigerian soup of choice.