Hello guys, welcome back to my blog! Today, we’re focusing on how you can eat Nigerian food without adding weight. A lot of people say Nigerian food makes them gain weight, but I’m always arguing on Twitter that it’s not true. So today, we’re going to talk about how you can lose weight with Nigerian food, and I’ll show you how to make what I call Fitness Jollof rice. So exciting, right?
So what’s the first thing?
The first thing is, does Nigerian food make you fat? Can you lose weight eating Nigerian food? The simple answer is, “It depends.” First, let’s talk about the science of weight loss. It’s all about science, no need to confuse ourselves. The truth is, no single food will make you gain weight or lose fat. People say all sorts, but it’s not true. For example, if I’m eating jollof rice every day, it’s not the food that matters—it’s how many calories I’m taking in versus how much my body burns.
To lose weight, your body needs to burn more calories than you eat. So even if I sleep all day, my body will still burn calories. This is what we call Basal Metabolic Rate (BMR). It’s basically the amount of calories your body needs to function, even when you’re not doing anything. If my BMR is 1,500 calories, it means my body burns 1,500 calories without me doing anything. To lose weight, I need to make sure I’m eating less than 1,500 calories.
So, if I eat jollof rice, and the jollof rice is 1,400 calories, but I’m in a calorie deficit, I’ll still lose weight. It’s not the food, it’s the balance. You can eat cake, ice cream, whatever, but they’re not the best choice because they don’t keep you full. A small piece of cake might be 1,400 calories, but a big plate of rice with vegetables and meat might have fewer calories, so you can eat more of that.
The key to losing weight is volume eating. That means eating foods that are lower in calories but fill you up more, like vegetables, whole grains, and lean proteins. Foods like fats, sugars, and processed foods are high in calories, but you can eat them in moderation. Portion control is very important.
When it comes to portion control, I know we Nigerians don’t joke with food. When the food sweet, we no dey leave anything on the plate. But the trick is not to serve too much food in the first place. If you find the portion too small, add more salad, but don’t add more rice or chicken. And when you dress your salad, use olive oil, lemon, and salt instead of mayo, so it’s healthier.
Another tip is to focus on whole foods. These are fresh vegetables, lean meats, and whole grains. Try to avoid processed foods like cereals and packaged snacks because they’re higher in calories and have less nutritional value.
Also, be mindful of the oil you’re using when cooking. For instance, we all love our fried snacks like puff-puff, but if you’re trying to lose weight, you need to cut down on deep frying. Make small changes to your cooking style. Healthier food choices are better, but I understand, sometimes we still want to enjoy our food.
Now, let’s move on to making Fitness Jollof Rice. Start by adding a little olive oil to the pan. Add onions and let them cook down, then add tomatoes, garlic, ginger, bay leaves, thyme, curry, and chicken stock seasoning. Once it’s cooked down and thick, you’ll add the rice.
Next, we’re going to make air-fried chicken. Marinate the chicken with olive oil, suya spice, and chicken stock. When it comes to chicken, lean cuts like chicken breast are the best. It has high protein and low fat. Chicken thighs are okay once in a while, but for weight loss, stick with lean cuts.
We’re also going to make a healthy salad. Instead of using mayonnaise, you’ll use olive oil, salt, black pepper, and lime juice. The salad will have lettuce, shredded carrots, and chopped tomatoes. It’s simple and low-calorie.
So, when you plate your food, you want to balance it. You have your three main macronutrients: carbs, proteins, and fats. For a balanced plate, make sure carbs take up about 30% of your plate, protein 30-40%, and the rest should be vegetables or leafy greens. When cooking Nigerian food, the fats are usually already incorporated, like the olive oil you used in the rice and chicken. You don’t need to add extra fat.
When you follow this balance, you’ll feel full, and you won’t need to fill your plate with too much rice. You can enjoy Nigerian food and still meet your weight loss goals.
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