HOW TO LOOSE WEIGHT WITH NIGERIAN FOODS

My weight loss journey the Nigerian way.
My weight loss journey the Nigerian way.

Many people start the new year with resolutions to loose weight. I started my 2014 with such too and achieved tremendously. I want to start 2016 encouraging to stick to your resolutions or goal if one of yours is to loose weight. It really helps in finding your feet to build some self confidence which can help for Buisness success.

At some point in my life, I got so tired of my weight and size because it was affecting my confidence as a television personality, clothes didn’t fit well on me as it should. Ever since I have known myself, my weight has been a concern, but 2014 was really a turning point for me, I took a decisive step to lose weight. Working out for at least one hour every day, 5 days a week at an open field and watching my food intake, I do that by counting my calories, Nigerian foods could be a little difficult to count the calories; I do that with the chart below:

 

HOW TO WATCH YOUR CALORIE INTAKE

❖ Before you start your weight loss journey calculate your BMI to know how healthy you are and your BMR to know how much calories you body burns naturally, to learn more about it, GOOGLE it!

A CALORIE IS A UNIT OF MEASUREMENT USED FOR ENERGY
MORE FACTS ON CALORIES
Protein and carbs contains 4 calories per gram and fat contains 9 calories per gram. To find out the calories in what you are consuming, total up the protein, carbs and fat content to determine the calories.
❖ To loose 1kg, you need to burn 1,612 calories,
Because 1 pound of fat is equivalent to 3,555 (3,500)
FOODS AND ITS CALORIES
❖ Groundnut = 5 calories per nut
❖ 2 table spoon of dried skimmed milk = 45 calories
❖ Garden egg = 14 calories per 202
❖ 1 moi-mio = 256 calories
❖ 1 boiled chicken lap = 290 calories
❖ 2 slices of wheat bread = 120 calories
❖ 1 boiled egg = 70 calories
❖ 2 balls of Akara = 140 calories
❖ 2 tablespoons of stew = 70 calories
❖ 1 banana = 90 calories
❖ 1oz beef = 73 calories
❖ 1oz turkey = 70 calories
❖ 4 long carrots = 80 calories
❖ 1 apple = 70 calories
❖ Salad of 1 cup of green lettuce = 5 calories
❖ 3 medium tomatoes = 75 calories
❖ 1 cup of chopped cucumber = 16 calories
❖ 1 cup of green beans = 50 calories
❖ 1 tablespoon of Mayonnaise = 62 calories
❖ 1 medium sized catfish (pepper soup) = 150 calories
❖ 1 fried egg wit 1 tablespoon of oil = 190 calories
❖ 10 tablespoon of cooked beans = 141 calories
❖ Ugu vegetable soup (2cups) = 88 calories
❖ 1 boiled plantain = 212 calories
❖ 1 cup okro soup = 105 calories
❖ 1oz chicken = 31 calories
❖ 1 half cup of brown stew beans = 316 calories
❖ Rice & stew 2half cup = 440 calories
❖ Fried plantain 1 slice = 68 calories
❖ Small size potatoes (Irish) =128 calories
❖ Medium size potatoes (Irish) = 161 calories
❖ Large size potatoes (Irish) = 278 calories
❖ Roasted or boiled corn depending on d size = 63 – 123 calories
❖ Pounded yam (1cup) = 400 calories
❖ 1 pack of indomie noodles = 342 calories
❖ Fried potatoes small size = 255 calories
❖ “ “ “ “ “ “ “ medium size = 370 calories
❖ “ “ “ “ “ “ “ large size = 455 calories
❖ 1 samosa = 80 calories
❖ 1/5 teaspoon of curry powder = 1 calories
❖ Salt = 0 calories
❖ Groundnut oil ½ tablespoon = 60 calories
❖ Onion ¼ slice = 16 calories
❖ 1 cube of magi = 5 calories
❖ Ugu leaf, 1 cup (raw) = 14 calories
❖ 1 tablespoon of palm oil = 120 calories
❖ Stockfish ¼ = 45 calories
❖ Bitter leaf soup (1cup) = 451 calories
❖ 1 cup of rice (raw) = 693 calories
❖ 1 cup of garri = 360 calories
❖ 1 cup of sugar 11 tablespoon = 16 calories
❖ Ewedu = 97 calories
❖ 1 cup of Wheat flour = 455calories
❖ 100g size Snail = 90 calories ( 1g of fat, 2g of carbs. 16g of protein
❖ Plantain flour = 130 calories
❖ 1 cup of sweet potatoes = 180 calories
❖ 1 cup of boiled white rice , ¼ cup of stew & 2piece of meat = 290 calories
❖ 1 green unripe plantain (boiled) = 220 calories
❖ 2 cups of moi-moi (2wraps) 470 calories
❖ 2 cups of watermelon = 93 calories
❖ ½ cup quarter Oats = 150 calories ( 1 cup of Oat flour = 300 calories)
❖ 3 cups diced cucumber = 49 calories
❖ 1 boiled of chicken lap = 290 calories
❖ 1 tablespoon peanut butter = 95 calories
❖ 2 tablespoon of skimmed milk = 45 calories
❖ 1 tablespoon of palm oil = 120 calories
❖ 1 cup of white cornmeal (semovita) 450 calories
❖ Basic Egusi soap = 700 calories
❖ Gizzard (Turkey big size) = 108 calories
SALAD
❖ 1 cup of green lettuce = 5 calories
❖ 3 medium tomatoes = 75 calories (1large tomatoes = 35 calories)
❖ 1 cup chopped cucumber = 16 calories
❖ 1 cup of green beans = 50 calories
❖ 1 tablespoon mayonnaise = 62 calories
❖ 1 egg = 70 clories
❖ TOTAL CALORIES FOR SALAD = 278 CALORIES

WEIGHT LOSS EQUATION
Burn more calories than you consume
❖ To loose 1pound of weight, you have to burn 3,500 calories more than you take in.
❖ To loose 10pounds, you must burn 35,000 calories.

Weight loss
Loosing weight with Nigerian foods

disclaimer: these are all from online research. I goggles my food calories and wrote them down, it really helped me, so I’m just posting this to help someone else that wants to loose weight as we start a new year. GOODLUCK in your journey and remember to share your story and achievements here for others to benefit.


One Comments

  • Sarah

    February 12, 2016

    Thanks for this. Can you please come up with food combinations that can help one with fat burning? It can be in form of a time-table to eat healthy. E.g. Say breakfast 1 boiled egg, 1 slice of wheat bread, etc. Thanks

    Reply

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