Nigerian keto diet plan
In case you have not heard, a new craze is taking over the nation, and it is the ketogenic lifestyle. Find out here what it is, and if you already know, take a look at our Nigerian keto diet plan that can help you get the body of your dreams.
What is keto diet?
So what is keto diet? We will not bore you with all the details, but you should know that this is a diet where you consume lots of fats, the regular amount of protein and little to no carbohydrates. This way, your body will start burning fat for energy instead of carbs. Such state is called ketosis, and you can achieve it if your diet consists of 70% fats, 25% protein and only 5% carbohydrates.
Now, there is a danger to such diet, because if you take it to the extreme or do it for too long, you can go right past ketosis and straight into ketoacidosis, which is very harmful to your health. For this reason, you need to have a proper keto meal plan. Continue reading, and we will tell you what you should and should not eat while on Nigerian ketogenic diet, as well as offer you a sample meal plan.
Keto diet food list
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Here are the foods you should consume if you want to go on a keto diet:
- All sorts of fatty meats (including turkey, red meat, bacon, organ meat and so on);
- Fatty fish (mackerel, tuna);
- Butter;
- Cheese;
- Eggs;
- Mayonnaise;
- Seeds and nuts (walnuts, almonds, etc.);
- Oils (palm oil, coconut oil, olive oil);
- Low-carb fruit (coconut, avocado);
- Low-carb vegetables (lettuce, cabbage, cucumber, peppers, onions, tomatoes, okro, spinach, ugwu);
- Spices (everything, from salt and pepper to herbs).
Foods to avoid if you are on keto diet
You should avoid the following foods on keto diet:
- Sugary foods and drinks (sweets, cake, fruit juice, smoothies, ice cream, soft drinks, etc.);
- Starches or grains (wheat, noodles, cereal, pasta, rice, wheat-based products and so on);
- All fruit (apart from avocado and coconut);
- Legumes and beans;
- Tubers and root vegetables (carrots, sweet potatoes, potatoes, plantain, yam);
- Low-fat/diet products;
- Condiments that contain sugar;
- Unhealthy fats (for instance, vegetable oil);
- Alcohol.
Sample of keto diet plan
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Now that you know what you should and should not eat, you can make your own diet plan, but we want to offer you a sample to make things easier. Let’s break it down by meal for each day of the week. For your convenience, you can click here and get a PDF version of the diet plant from Koboko Fitness. Without further ado, here is the meal plan:
Monday
- Breakfast: Omelette with vegetables/spinach and sliced avocado
- Lunch: Chicken salad with yogurt and groundnuts
- Dinner: Stir fry with chicken, vegetables and rice (rice optional)
Tuesday
- Breakfast: Eggs and bacon/sausage
- Lunch: Pork/beef/chicken with yogurt on the side
- Dinner: Peppersoup made with meat left over from lunch
Wednesday
- Breakfast: Fruit salad
- Lunch: Ground beef and vegetable stir-fry
- Dinner: Eggs, avocado and tuna
Thursday
- Breakfast: Ground beef and vegetable stir-fry
- Lunch: Vegetables left over from breakfast and grilled fish
- Dinner: Okro and fish soup
Friday
- Breakfast: Sausage and boiled eggs
- Lunch: Dodo and beans
- Dinner: Vegetable salad (cucumber, tomatoes, lettuce, carrots, spinach) with chicken
Saturday
- Breakfast: Sardines
- Lunch: Stew and yam
- Dinner: Suya
Sunday
- Breakfast: Watermelon
- Lunch: Efo egusi with keto fufu
- Dinner: Seafood salad
As you can see, you should probably not eliminate all the fruit from your diet completely, as it might do more harm than good. That said, if you follow this meal plan and create similar ones of your own, you should be able to see the results in no time!
READ ALSO: Non carbohydrate foods in Nigeria
Source: Legit.ng
