How To Eat A Nigerian Ketogenic Diet
Have you heard about the ketogenic diet?
If you have not heard about it, you may have seen the amazing before and after pictures of hundreds of Nigerian men and women who have lost weight on this diet.
So what is a ketogenic diet?
A ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function.This diet forces the body to burn fats rather than carbohydrates. As if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.
How can I go on this diet?
According to most Nigerian ketogenic groups on Facebook, you need to have a viable diet plan ready before you jump in.
The whole aim of this diet is to enter the ketosis. The more restrictive you are with your carbohydrates (less than 10g per day), the faster you achieve the ketogenic state.
Your daily nutrient intake should be around 70% fats, 25% protein, and 5% carbohydrate. You also need to limit your carbohydrates coming from vegetables, nuts, and dairy (milk and milk products). Say no to flour, starch, and fruit. Yes most types of fruit are not allowed.
What foods should I eat?
The following are what you can eat on a Nigerian ketogenic diet;
- Meat: Red meat, organ meat (pomo, shaki, liver, kidney), sausage, bacon, chicken and turkey.
- Fatty fish: Such as tuna and mackerel
- Butter (not margarine)
- Nuts and seeds: Almonds, walnuts etc.
- Oils: Olive oil, coconut oil and palm oil
- Low carb fruits: Avocados, coconut
- Low carb vegetables: Ugwu, spinach, green, okro, tomatoes, onions, peppers, cucumber, cabbage, lettuce leaves
- Condiments: You can use salt, pepper and various healthy herbs and spices.
What foods should I avoid?
Any food that is high in carbohydrates should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary foods: Soft drinks, fruit juice, smoothies, cake, ice cream, sweets etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, noodles, semovita, wheat etc.
- Fruit: All fruit
- Beans or legumes: Peas, beans
- Root vegetables and tubers: Yam, plantain, potatoes, sweet potatoes, carrots etc.
- Low-fat or diet products: These are highly processed and often high in carbohydrates.
- Some condiments or sauces: These often contain sugar e.g. ketchup
- Unhealthy fat: Limit your intake of processed vegetable oils.
- Alcohol: Due to its carbohydrate content, many alcoholic beverages can throw you out of ketosis.
What are the meal options for a Nigerian Ketogenic Diet
Most diet plans often include the following foods for breakfast;
- Fried Eggs
- Bacon and Eggs
- Sausage and Bacon
- Bullet proof coffee
- Boiled eggs and avocado
- Boiled eggs and cucumber
Most diet plans often include the following foods for lunch and dinner;
- Chicken/beef and veggies
- Chicken/beef/fish peppersoup
- Chicken/beef/fish suya
- Cabbage rice and chicken
- Keto swallow and soup
If you follow this diet strictly for 4 weeks, then you guaranteed weight loss. It is difficult for 3 -5 days but once body adjusts to changes it will be fine. You might feel irritated, headaches, little fever but all will go in less than 5 days.