On Keto, The Nigerian Diet and Keto Meal plans

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Wait what? 9jafoodie is writing about Keto.. nne but why. Simple answer is that the 9jafoodie blog has always been a place to educate and provide researched information on all things Nigerian food related. Whether or not I am a believer or practitioner of something, my hope is to always be objective enough to provide science based fact about it.  It’s no secret that my approach to weightloss is the LIN approach which encourages the consumption of foods in all groups based on individual goals. However I do understand that my approach doesn’t work for everyone, some prefer more restrictive approach like the Keto diet and this is completely fine, as adults we are free to make our choices. My goal with this post is to inform, not to sway anyone one way or another.

I hope this post serves to enlighten you on what Keto is, how it works, why it works and necessary steps to take if you are interested in a ketogenic Nigerian diet.

What is Keto

Keto is a diet approach which require its followers to eat meals high in fat, low in protein and very low in carbohydrate.  It was invented in the 1920s as a way to cure epilepsy.

The major difference between Keto and other regular low carb diets is that keto restricts both carbohydrate and protein intake instead of just carbohydrate intake. A true keto diet requires the body to be in a state of ketosis which conversely create a lower insulin environment and ultimately reduces fat store

How does Keto diet work

The premise of keto diet is that when the body is starved of carbohydrate (which is the primary source of glucose for the brain) it has no choice but to use available fat. This is achieved by a conversion process through the liver which converts fat into fatty acids and ketones. The ketones produced is then used as the primary form of energy for the brain. i.e retraining the brain to use fat as a source of energy instead of carbohydrates.  When lots of ketones are present in the body, it’s said to be a state of ketosis.

So we all understand what it is now abi – Normal state = carb for energy, keto state = fat for energy.

Now before you go drinking all the oil in your house, remember two things

  • Ratio of Carb to fat must be right for ketosis to occur
  • Type of fat matters

What constitute a ketogenic Diet Ratio

Keto plan type nigerian weightloss

There are primarily two types of researched keto diets.

Standard and High Protein. The difference is present in the ratio of Macro nutrients (Fat – F, Protein – P, Carbohydrates – C) required on a daily basis.

Standard Keto: 75%F – 20%P – 5%C

High Protein Keto: 60% F – 35%P – 5%C

To put things in perspective, here is what macro breakdown would look like for someone who consumes 1600 calories per day

Standard keto macro breakdown NIGERIAN KETOGENIC DIET

Fat Matters

In the world of keto, not all fats are created equal. It is best to seek out medium chain triglycerides which are said to be more ketogenic than their long chain counterparts. Because of the shorter carbon chains, these types of fat are easier for the body to convert into energy which is the primary requirement of a high ketogenic diet. The best oil of choice in this category are

  • Coconut oil
  • Palm oil
  • Butter (organic animal fat)
  • Olive oil

Who should try keto

It is extremely important that you do adequate research before embarking on any type of diet especially one that is highly fat cantered like keto. If you are unsure of your situation, please speak to a medical professional

Here is a general guideline:

  • Physically healthy
  • Not pregnant or looking to get pregnant
  • Not breastfeeding
  • No high blood pressure


As with any other super low carb diet, keto will lead to dramatic weightloss in a short period of time BUT, it’s important to note that there are health risks not only from drastically low carbohydrate consumption but also from extremely high fat consumption

  • Because the liver is tasked, keto diet can lead to enlarged liver
  • Extremely high fat diets can lead to coronary artery disease as well as cerebrovascular strokes
  • Ratio matters! Consumption of too much carbohydrate or protein on a keto diet can potentially lead to organ failure. If the goal is ketosis, PLEASE understand and stick to recommended macro breakdown
  • Science is finally inline with what we know for years that saturated fats don’t cause heart disease ; however high fat intake from unrecommended sources can still elevate blood lipids which increases the risk of heart diseases.

Final Note

In all the research I read while writing this article, KETO comparative is often on low fat diet & high  carb diets compared to keto. I think it’s extremely important to note that most of the purported benefits associated with keto are present on low carb, regular fat diets as well.

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By |March 8th, 2017|48 Comments


  1. AJ January 13, 2018 at 3:52 pm - Reply

    The part about who should do a keto diet. You mentioned only healthy people and women not planning to have babies and no high blood pressure. Really? Even doctors have started recommending the keto diet in the US to patients with high blood pressure, obesity and a host of other illnesses. People are getting off their prescription due to following the keto diet. Please further your research on keto.
    I belong to a bunch of keto groups online and the testimony of keto saving lives is uncountable.

  2. AJ January 13, 2018 at 1:07 pm - Reply

    No the keto diet is not for only healthy people. It has been used to reverse T2 diabetes and a lot of sickness. Please read about the keto diet from reputable sources before making inacurrate statements. The keto diet is also recommended for women looking to give birth because it leads to hormonal balance which increases fertility. I suggest you read dietdoctor.com.
    It also recommends eating unprocessed foods which is where we get most of our carbs instead you should be getting your carbs from vegetables. It is similar to the Adkins diet which is backed by a lot of research.
    The sugar industry and big Pharma have overtime spread bias research to paint fat as the bad guy instead of sugar.
    Sugar and all those processed carb food coupled with eating and snacking several times during the day raises your insulin several times during the day and never gives your body enough time to digest food and rest.
    Please also cite your references and also check who sponsored the research you are reading before posting it as you have a large audience.
    It is more complicated than what you just stated.

    • 9jafoodie
      9jafoodie January 13, 2018 at 1:34 pm - Reply

      I really dont understand what point your comment is trying to make. Did you even read the article? what part of it is not factual?

  3. Adeolu Adesiyakan October 30, 2017 at 3:03 am - Reply

    Hi. Quick question before I purchase your 3weeks keto meal plan. Does it comprise of local menu’s and easily accessible ingredients? It would hurt to buy and not being able to make any or have to go through a great deal of stress to make any or having to spend enormously to make any.

  4. Adolphus October 1, 2017 at 1:46 pm - Reply

    Hello all and thanks for the informative post. Those planning to go on keto should do their research. While in ketosis the body breaks down fat into ketones and fatty acids which the cells convert into energy. Any excess ketones are passed out of the body as waste. Unlike in glycolysis the primary mode of energy production where excess carbohydrates are converted into fats which are stored in and around the organs leading to life threatening diseases. A well calculated ketogenic diet will even breakdown fats stored around organs thereby reducing the risk of cardiovascular disease. I have a friend who has been on keto for a year and has had his high blood pressure, high cholesterol, and high blood sugar go into remission and he has been weaned of all medication he used to take for his condition. In addition he has lost close to 20kg.
    I think theres some benefit to the ketogenic diet and am on day 4 of a hundred days trial run. Though I havent completely entered ketosis as I get tired a bit earlier than usual, I am already getting positive comments on my reducing belly size and have added a hole to my belt. Suck it up guys and give it a try. ( btw day 4 and libido is off the charts)

  5. Ephraim Umeh September 25, 2017 at 8:32 pm - Reply

    I have been on keto diet for about 8 months. The effect has been tremendous and I am glad I started it. However my worry is that the weight loss has been erratic. For this period my blood glucose has stabilised including achieving a safe blood pressure range. Is there anything more I need to know or do

    • 9jafoodie
      9jafoodie September 27, 2017 at 6:31 pm - Reply

      Hello! if you lose weight on keto, you need to maintain it with keto. If you go back to a regular plan including carbs, you will most likely gain the weight back.

    • Ivy November 30, 2017 at 10:43 am - Reply

      So like all diets if you go back to the way you used to eat before you started the diet you will definitely gain the weight, but as they say everything in moderation. If and when you decide to go off Keto smaller portions of a well balanced meal is the key. You do not necessarily need to maintain your weight on Keto

      • AJ January 13, 2018 at 3:54 pm - Reply


      • oby February 14, 2018 at 2:10 pm - Reply

        Well said. Am on the keto diet as well and my blood pressure has really reduced and I feel great. No more knee pains

  6. Ojo olawunmi September 21, 2017 at 4:03 am - Reply

    Pls is keto diet good for an expectant I.e a woman hoping to get pregnant anytin

    • oby February 14, 2018 at 2:11 pm - Reply

      Yes my dear very much so

  7. Ike chika September 20, 2017 at 9:33 am - Reply

    Am seriously in need of nigerian foods that fit this diet

    • e__victor
      e__victor September 20, 2017 at 10:29 am - Reply

      The closest thing is the Lose It Nigerian Low Carb Plan – loseitnigerian.com/lowcarb

  8. Ike chika September 20, 2017 at 9:32 am - Reply

    Good food list to follow up in this diet.

  9. Ogechi September 20, 2017 at 1:19 am - Reply

    How do I get the keto diet plan

  10. Agatha favour September 7, 2017 at 4:26 am - Reply

    Don’t want to go off carbohydrate entirely, is there any other way out?

  11. Maryam August 5, 2017 at 1:55 am - Reply

    I beg l need purely Nigerian food for my keto bcos l can’t eat all those oyibo food & l can t have access to them in my locality. Is pap made from millet or wheat complaiant?

  12. Benedicta Osemwekha Amayo August 2, 2017 at 12:58 pm - Reply

    Pls how can I start

  13. Ivydin July 24, 2017 at 12:41 am - Reply

    Pls how can I start The ketonic diet

  14. Mrs Efeyini Olamide June 9, 2017 at 3:03 am - Reply

    Greetings to you in Jesus Name ,please can send me the life of fruit i can eat as a keto member and where i can give keto food. Thank You

  15. Fine June 8, 2017 at 8:04 am - Reply

    Please what is the right diet for a nigerian family

  16. Lykacera May 29, 2017 at 6:29 am - Reply

    nice write up, but I can’t find the meal plan

    • damola September 25, 2017 at 2:50 pm - Reply

      Lykacera been a while.

  17. Ifeoma May 17, 2017 at 10:26 am - Reply

    Hi, I cannot see the meal plan in your write up

  18. CHEKUS May 15, 2017 at 2:39 am - Reply


    • Fine June 8, 2017 at 8:07 am - Reply

      Here’s an idea sorry I am just a twelve year old girl who heard about this blog and desided

  19. TM David-West May 10, 2017 at 3:02 am - Reply

    Thank you for this. I just realised I can’t yet try it… If I ever will.

  20. Sue April 5, 2017 at 11:26 am - Reply

    Oh and diabetics should stay away from it too..

    • Eve April 22, 2017 at 6:12 am - Reply

      Diabetics can eat keto actually

    • Mo May 6, 2017 at 6:21 pm - Reply

      Keto is actually good for diabetics

  21. Agboola Faith April 1, 2017 at 10:35 am - Reply

    Nice write up. Please can we get come of the meal from this your own perspective?

  22. Olukiran Oyenike March 27, 2017 at 3:44 am - Reply

    Great Write-up, Have been looking for other perspectives on this. Will also be nice if you can post some keto friendly dishes.Thanks

  23. Amanda Olaitan March 23, 2017 at 5:27 am - Reply

    Do you think you can post some keto friendly dishes.. thank you

  24. Ogochukwu March 22, 2017 at 6:53 am - Reply

    I hate oily foods, how can I do keto diet? Plus my family has history of high cholesterol and heart disease so I’m scared to take so many eggs as recommended by the diet

    • 9jafoodie
      9jafoodie March 27, 2017 at 9:25 am - Reply

      You will definitely need to have that discussion with your GP

    • Toks April 16, 2017 at 10:02 pm - Reply

      Egg whites are known to be very healthy since you’d have eliminated the yokes which are a source of the cholesterol. You can always add spinach and other veggies to make an omelet.

      • 9jafoodie
        9jafoodie May 9, 2017 at 6:05 pm - Reply

        Hi Toks,

        Most of the nutrients in egg is in yolk. Eliminating the yolk eliminates the nutrients.

  25. promize March 10, 2017 at 12:32 am - Reply

    I knew there was a cliché somewhere with this keto meal plan. Thanks Ronke.

  26. ugo March 9, 2017 at 7:36 pm - Reply

    Not all true, have seen many women on this low cab thing get pregnant after years, one must know the quantity the body needs in a day.

    • 9jafoodie
      9jafoodie March 12, 2017 at 7:59 pm - Reply

      A low carb diet isn’t necessarily a keto diet. This is one thing most people dont understand. The fact that you are low carb doesn’t make you Keto.

  27. Funke78 March 9, 2017 at 7:10 am - Reply

    Thanks for this. I’m on a Keto diet but I still miss my Naija foods so its great that you are writing about it!

  28. Ogugua March 9, 2017 at 1:07 am - Reply

    Thanks for the info Ronke. The world needs to read this. God bless you.

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