Losing Weight Diet Plan In Africa


All your concerns about losing weight diet plan in africa will be solved, as soon as you visit Lose Weight Diet Plan Africa. Here you will get natural, healthy ,and effective dieting tips. As we all know that obesity is a very big problem in Africa and this can affect our health in many ways.

Losing Weight Diet Plan In Africa

African diet plan for losing weight

Most people believe that in order to lose weight, they must give up all of their favorite foods and adhere to a rigid diet, but this is untrue. There is a better method to lose weight—an African diet regimen.

African cuisine is regarded as one of the healthiest and most nutrient-dense diets in the world. It consists of foods that have been consumed for many years and are still common diets today.

Because they contain and are rich in whole grains, fruits, vegetables, lean animal proteins, beans, nuts, and seeds, African diets are regarded as one of the healthiest ways to lose weight. They are high in beneficial fats like monounsaturated fats (like those found in olive oil) and omega-3 fatty acids and low in saturated fats and cholesterol. (found in fish).

The appeal of the African diet is that it does not involve calorie counting or food restriction. Instead than relying on pills or other artificial remedies, it focuses on combining nutritious traditional African dishes with complete foods that are filling, stimulating, and rich in nutrients and fiber, so your body can cleanse itself naturally.

So, how does this work, you may be asking. And where do I begin?

What is the African Diet Plan?

The traditional African foods consumed by the majority of Africans serve as the foundation of the African diet plan. This diet plan also contains certain contemporary items, such rice, oats, and potatoes, which are popular in Africa right now.

This eating regimen is sometimes referred to as a plant-based diet. Variety of fruits, vegetables, legumes, nuts, and seeds are all present. On this diet, you can also consume whole grains like quinoa or brown rice.

This diet’s premise is that you can lose weight by consuming more nutritious foods instead of fatty ones like burgers, pizza, and sugar-rich desserts.

How Does It Work?

African diets work by giving your body the nourishment it needs to function properly without leaving you feeling hungry all the time or unable to complete certain tasks because of a lack of energy.

Additionally, it speeds up fat loss more than any other technique currently in use. This is due to the fact that it boosts metabolism levels, which results in more calories being burned each day when compared to other diets like Atkins or Paleo, which might induce muscle loss despite appearing to offer short-term but ineffective weight loss outcomes.

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!


One of the most common misconceptions is certainly this one. African cuisine is designed to be appreciated by everyone who tries it, not to make you sweat or make you endure an intolerable heat wave as you eat! Everything is dependent on your goals. Those foods are available if you desire something spicy without any heat at all. These foods are also available if you prefer something flavorful but hot.

Numerous diets have been created in Africa throughout the years, despite the fact that there isn’t a specialized diet plan for Africans that simply consists of African foods. Africans who wished to live a healthy lifestyle or who wanted to lose weight quickly have utilized these diets. The majority of them look straightforward enough – consume loads of fruits and vegetables while avoiding fatty meats and sweet treats – but if you are not yet acclimated to the foods that make up these diets, it could be challenging to continue with such an eating plan!

Healthy African Diets

What comes to mind when someone mentions African food? Lots of oil, fried chicken, and plantains? Wait a minute! If you know what to eat and how to prepare it properly, African food can be both wholesome and delectable.

Avoiding foods high in calories and fat is the first step in losing weight.

African foods for weight loss:

  • Okra Soup 
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.

  • Shakshuka 

Originally created as a breakfast option for working-class families who couldn’t afford to buy meat or fish every day but still needed something robust to start the day off well, this Tunisian meal has been around since the 1930s. Depending on the region you are from, extra vegetables like onions or peppers may be added to the core component of shakshuka, which is eggs poached in tomato sauce. (some versions also use cheese). Because it’s packed in protein, you’ll feel filled for longer and be less tempted to nibble during 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. 

  • Bobotie 

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.

  • Kachumbari

Vitamin C and antioxidants in this light salad can help prevent cancer, heart disease, and other major illnesses. Additionally, it has a lot of fiber and few calories. The recipe calls for fresh herbs like basil or cilantro, tomatoes, onions, cucumbers (or cabbage), lime juice or lemon juice, avocado oil or olive oil, salt, and pepper (or hot sauce). (optional). Any more vegetables that sound good can be added; bell peppers would be an excellent choice.

  • 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

Another fantastic choice for eating healthily and still enjoying the flavor of home cooking is chicken curry. Since this dish uses coconut milk rather than heavy cream or butter, it has less fat than the majority of other curries on the market right now while still tasting good enough to make you want 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 

Together with powdered melon seeds, other components in this meal include onions, palm oil, pepper, and others. Depending on the sort of Egusi seed you use, it is simple to make and can be served as a soup or a stew. Low-fat protein found in seeds aids in weight loss by burning calories more quickly than protein found in meat or dairy products.

  • African Chicken Stew with Peas and Carrots 

Chicken, peas, and carrots, which are all excellent sources of protein, are used to make this straightforward stew. Fresh ginger and garlic, which have both been demonstrated to help lower inflammation and enhance blood sugar levels, are also called for in the dish.

One thing to keep in mind when consuming African cuisine is to choose colored plates! This will make it easier to make sure that your meal plan has all the various nutrients that can be found in each dish. Remember, despite how tasty these meals are, resist the temptation to eat too much of them.

Other African food lists for weight loss

  • Fruits and vegetables: The most important foods for the African diet plan for losing weight are fruits and vegetables, which you should eat in large quantities. For example, try to eat a lot of tomatoes, cabbage, spinach, and avocado.
  • Grains: Whole grains such as brown rice, millet, etc. also play an important role in your diet if you want to lose weight with the African food list for weight loss because they contain many vitamins, antioxidants, and fiber that help reduce body fat.
  • Nuts and seeds: Nuts like almonds or cashews are rich in healthy fats that burn fat faster than other types of food can do this because they have a low caloric density (calories per serving). They help prevent hunger pangs by providing many essential nutrients such as vitamin E while at the same time giving energy until your next meal comes around so that no energy is wasted on digesting heavy meals every day during lunchtime hours (which would otherwise increase body fat stores).
  • Fish and seafood: If possible try eating fish instead of meat since it contains less saturated fats than animal proteins and is high in omega-3 fatty acids which help lower blood pressure levels while improving heart health overall – which makes them safe alternatives when following any type

High protein African meal plan

A high-protein diet is beneficial for losing weight. Without consuming additional calories or fat, proteins are an excellent method to quell hunger. Protein is also necessary for the body to develop and repair muscular tissue, which can keep your bones strong and healthy. Complete and incomplete proteins are the two primary categories of proteins. Incomplete proteins don’t have all nine of the essential amino acids, but they do provide at least one of them to make up for what’s absent. Complete proteins have all nine essential amino acids in the proper ratios for your body to absorb them. (for example, grains like quinoa and brown rice are incomplete but contain all 9 essential amino acids).

Fish like salmon or tuna, eggs, meats like beef, chicken, or pork, legumes like beans or lentils, nuts like cashews or almonds, and seeds like sunflower or chia seeds are some of the best sources of complete protein. African foods high in protein include lentils, peas and beans (including peanuts), nuts, and seeds.

African foods to avoid if you want to lose weight

Although not indigenous to Africans alone, these are the foods you must avoid if you are serious about losing weight.

· Fried foods.

· Processed foods.

· Sweets.

· Sodas.

· Refined carbs like white bread, potatoes and

· Red meat (cooked in large quantities).

· Dairy products such as cheese, butter, and yogurt are not recommended in large quantities if you want to lose weight quickly because they contain a lot of fat which can make you gain weight easily if consumed too much at once or regularly over time.

In Summary

It goes without saying that African cuisine is wonderful. It’s difficult to resist the flavorful spices and spiciness of the peppers. However, there are certain things you should know about the African diet plan for losing weight healthily if you’re trying to do so while maintaining good health.

This type of diet keeps you fuller for longer than other types of diets do, which helps you prevent hunger pangs without having to worry about feeling peckish all the time.

This kind of diet includes many different kinds of fruit, which can help prevent cancer cells from spreading throughout your body by removing carcinogens from your system so they don’t cause damage or disease later on down the road when they might otherwise have been caught early enough before they spread too far across our bodies. This kind of diet also offers plenty of fiber, vitamins, and minerals.

10 African Meals That Will Help You Lose Weight in Two Weeks

When considering an exotic holiday spot, consider Africa! There are numerous causes for the daily influx of tourists from around the world to Africa. Food is a topic you will always bring up when you leave Africa, whether you are visiting for business, school, or tourism. Nearly every region of Africa will charm you with its cuisine. There are foods that can help you lose weight in addition to eating to sate our appetite and improve our health. Because losing weight has become a way of life, we are offering you these meals:

Irish Potato

Potato is high in carbohydrate, yet it is still one of the meals that will reduce your weight.  Potato is ideal for weight loss when you eat it moderately. One good feature of potato is that you  feel full when you take potatoes as meals.  Potato is number one when it comes to satiety index according to the European Journal of Clinical Nutrition.


Plantain is abundant in Africa, it is less sweeter, starchier and bigger than banana. It has resistant starch just like the Irish Potato. Plantain is prepared in different ways in Africa, fried, boiled or roasted. The ripe or unripe are eaten and served in different recipes. You feel full for a long time when you eat plantain.

Brown Rice

Brown rice is not a popular rice in Africa, but it is a great source of phytonutrients. Phytonutrients are connected to the decreased in the risk of heart disease, diabetes and cancer.  It has fibre and resistant starch that is fat burning in nature. It is low in calories but filling. The filling nature of brown rice is why most people go for it as a weight loss meal.

Sweet Potato

Just like the Irish potato, this is another source of resistant starch. Sweet potato makes it possible for you to feel satiety.  It boasts the nutritional support to the body with its vitamin A, C, calcium, iron and potassium.  Sweet potatoes are also low in calories and have dietary fibre.

Salmon (Fish)

Study has shown that salmon fish aid weight loss with its monounsaturated and polyunsaturated fatty acids. It also brings down or decrease the belly’s visceral fat within a short time.

Lean Protein

It is very difficult to reduce weight if you skimp on protein.  When you eat protein in low amount, it will help improve the strength of your muscle. Lean fat has been found to be a weight loss activator. Sources of lean protein include the lean ground beef, pork loin, turkey or chicken.


Many people might be surprised by this, but eggs are packed with protein, which helps curb your appetite. One study found that overweight women who ate eggs for breakfast were able to lose twice as much weight as women who started their days with bagels. And egg whites in particular are a good source of branched-chain amino acids, which help keep your metabolism running smoothly.


The low calories in oranges just like lemon are not the only benefits that orange has on you. It gives you the most satisfying feeling of being filled for hours.  When you are in Africa, you should think of getting the sweet oranges.  It also contains vitamin C and antioxidant anthocyanin.

Chilli pepper

Chilli pepper is used in preparing moin moin (bean pudding), omelets, jollof rice and others. It contains a powerful compound called the capsaicin. The ability of capsaicin is seen in ability to raise the fat burn time and also as a source of vitamin C.

10 African Foods that Help You Lose Weight

Having trouble losing a few extra pounds? To help with your weight loss efforts, you might want to give certain African foods a try. A range of African meals can aid in weight loss and promote a healthy lifestyle.

What exactly are these African foods that aid in weight loss?Many African foods, including spinach, eggs, brown rice, green plantains, kidney beans, oats, lean meat, cashew nuts, and others, can aid in weight loss.

However, it has become increasingly challenging to lose weight recently. Many people try numerous diets and meal plans but never seem to find the correct one. For your benefit, this article will delve deeply into additional practices you may incorporate into your diet to promote weight loss as well as additional information concerning weight loss.

Can I Lose Weight with Just Meals?

Even though eating is necessary for weight loss, you cannot solely rely on eating to reduce weight. It is not enough to just concentrate on consuming meals that promote weight loss. Exercise, drinking plenty of water, and getting enough sleep are also essential for weight loss.

Water boosts metabolism and gives you the energy to exercise longer. Additionally, sleep after exercise—especially a strenuous exercise session—helps your muscles heal. So be careful to exercise, drink enough of water, and get enough sleep.

What Exercises Are Best for Weight Loss?

There are two types of exercises to focus on; cardiovascular exercise and weight training.

Cardiovascular Exercises to Consider


Walking is a beneficial exercise, which can easily be incorporated into one’s daily routine. Around 100 calories are burned if you walk a mile. To burn more calories, try walking on slight inclines like hills, staircases (ditch the elevator), and so on.


High-intensity interval training (HIIT) such as running in intervals (running upstairs and walking when descending) helps burn calories. Plus, it continues to burn your calories for about 48 hours after the exercise.

When you run on a treadmill or track, you’ll burn about 33 to 35 more calories than you would when walking.


This exercise is preferable over running because it doesn’t stress your joints much. You can opt for low resistant cycling, which involves long distances or higher resistant–such as hill rides.

If you’re not the outdoor type, there are fitness centers and gyms where you can exercise indoor on stationary bikes.

Weight Training

Building lean muscle mass through weightlifting helps your body burn more calories for several hours after the workout. Additionally, it promotes strength development and increases resting metabolic rate (RMR).

Warm up by engaging in aerobic exercises or brisk jogging for 5 to 10 minutes before beginning weight training. Compared to cold muscles, warm muscles are less vulnerable to injury. However, to properly understand the training methods, try discussing your weight loss strategy for improved coordination with a trainer at the gym.

Additionally, lifting weights will wear you out. Enjoy a delicious lunch that includes items that promote weight loss as a treat.

How Often Should One Exercise to Lose Weight?

When exercising, there must be a balance. Doing too much of it leads to overeating, and doing less leads to little to no changes over a long period. The recommended duration is 250 minutes per week. You can exercise daily for about 35 mins. If you can’t exercise daily, then skip a day or two.

10 African Foods that Help You Lose Weight

African Foods that Help You Lose Weight
Image: Flickr.com

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.

1. Spinach

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.

2. Egg

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.

6. Oats

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.

9. Avocados

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.

10. Walnuts

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
  • Pizza
African Foods that Help You Lose Weight
Image: Flickr.com

Wrap Up

Obesity has a number of negative health effects. Of course, no one enjoys being so obese; it saps your self-esteem and, for some people, makes them introverts. Maintaining a fit body is always preferable to being overweight.

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