As with everything in life, moderation is key. They very simple formula to weight loss is burning more calories than you take in.
Average person burns between 1600 – 2000 calories per day by just being alive. To lose weight, you have to take in less that 1600 Â – 2000 calories. If you live a active life or work at a job that requires lots of activities/manual labor, that number goes up.
Remember, starvation is not good for the body. Avoid unhealthy snacks and sugary drinks
Combine this with an active lifestyle and you are well on your way with your weight loss journey.
If you are looking for healthy meal plans with over 80 recipes and tips, visit loseitng.com
Sample Food Table
Here is a sample weight loss food table using 1200-1500 calories per day. For maximum result, you need a plan customized for you personally based on your goals. For weight-loss plan customized to your specific needs, check out our custom meal planner here
Complete form below to get food table emailed to you.
9jafoodie - Meal Table
Lose Weight on a Nigerian Diet with Lose It Nigerian (LIN)
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I want to get slim,pls help. Thanks
I’m 110kg and I really need to get to 85kg or so before next year. 😪. My problem is I don’t know why to eat
it not an easy journey dear, know your body type and also follow the diet and exercise well suited to you.
This is so helpful. Thanks.
My sister is having the weight of 89… This has been bothering her and possibly preventing her to get pregnant. I want her to come back to 75. So that she can have a normal BMI… Is this possible
It is possible. Others have done it before. The Lose It Nigerian Plans typically aim for 3 to 5kg per month. You can find plan details at https://loseitnigerian.com/
I have been having issues with losing weight thanks so much for this.
It nice to be here. Pls, I can’t get the copy of the meal plan send it to my mail and I like to join you on whatsup and Facebook. [email protected]
Do you have meal plan for nursing mothers?
Hello – Both the main LIn plan and the Belly blaster are nursing friendly.
Thank you Sir
Do you have a diet plan for flat tummy?
Do you have meal plan for nursing ?
HELP ME I WANT TO REDUCE MY WEIGHT
I want to monitor my BMI
pls i want to reduce my weight help please
This is so good,wish i can get one with a kenyan food for my weight loss.
Thank you.
*Please help me
I want to get slim
Do you have a diet plan for flat tummy?
I need to slim down
Hello 9jafoodies, I am new here. I gained 110kg and counting. I am depressed cos nothing is working for me. I have a ten months old son but I need to lose my weight fast. Pls send me tips and a meal plan [email protected]. Pls help so I don’t lose my husband.
How do I pay for the e book,am in Ghana.payment option for credit card was not activated when I tried.note PayPal is not in Ghana
what type of credit card do you use? people in Nigeria are able to use their cards
Hello dear, is there a phone number or email I can reach you on. I’d like us to create a specific table for myself, as I have food aversion to some of the food on the table
Hello, no there isn’t. We do have a customizable meal peal on the blog which you will find here
Hello, can I have the meal plan? How much would it cost me?
You can download it here . It’s only 5,500 naira.
Hi, I paid for my copy of the book early in March
I’ve sent 2 copies of the payment receipt to the email address provided but I still yet to receive my copy.
Kindly advice
I will send you an email. We have not received any email from you.
Gud day pls I have a big belly what can I do.
Pls how do I get ur email I also need a food plan for a breastfeeding mom..
Your best bet will be to get a copy of LIN -> https://www.9jafoodie.com/loseitnigerian/ and get help in the support group.
Am new here .please can you give me the time to take breakfast lunch and supper? Please which one is brown rice Ihave not see it bbefore. Is there a substitute for it?
Wow!!!! Been looking for DIS…so grateful
@9jafoodie pls I really need a weight loss table for breastfeeding moms on exclusive….I’ve added 15 kg in just 4 months and I can’t go on a normal diet because of d baby..
I came across this site today,the meal plan came in handy.So grateful!
Thank you. I was wondering pls, how many calories are in a wrap of rIpe plantain if fried? I ate about two wraps and a number of boiled gizzards for lunch and feel terribly guilty! Thanks.
am so happy that Nigerians are starting to get awareness of the need to eat right ……..thank you so much @9jafoodie
Please I will need a personal weight loss table in my email. Thanks…[email protected]
The table is rather too tiny to read, and I am in dare need of it
And that’s how 9ja foodie put some of us on “iscoming” over the weight gain timetable since 2013. I’m officially beefing the plus size henceforth. This is pure Size Inequality! Not fair o.
Hi I’m only 16 and I weigh 110kg,that’s obviously overweight.Most of these foods aren’t common in Nigeria like vegetable omelette and so on,any substitute? And is basmati rice a good replacement for normal white rice?
Omlette is just d normal fried eggs nd vegetables could range from lettuce..carbage..spinach.. And d rest
Thanks for the addition
Could you send the time table to my email? [email protected] thanks
Hi. Interesting…Been looking for a dietician…R u one?
hello ma pls am new here, i also need the meal timetable pls send it to my address- [email protected]
Please send the food time table to my e-mail [email protected]
Thanks. This is just what i want cos as a fitness instructor ive been wondering where and how to draw out a food chart for my fitness courses. am so grateful. i’ll tell others about u guys and follow ur blog , twitter and face book pages. pls feel free to share more info.
Hi, I’m new here, pls what can I use to burn belly fat? Tnx.
what is d diff btw ofada,basmatic and brown rice.is cassava low in cabonhydrate
Pls am a student too and this meal plan will be difficult to adhere to in Skul..pls upload a student friendly meal table as soon as you can…rily want to shed off weight. Tnx
Hi am grateful for this information concerning weight loss. I weigh above 100kg and am so sad about it. Pls help me draw a diet plan that can help me loss weight. My weight is killing
Hi ! Thnk god i found a site like this. pls can you send me a meal Plan for Athlete. [email protected]
Hi, the table is nice. You have done well. Please do you have a table for 600 – 1000 calories a day? If you do please can you mail it to me @ [email protected]. Thanks and God bless.
hi could you also send me the timetable @ [email protected]. Thanks… luv ur blog
Hello …
I have a problem with pet drinks , i consume coke a lot, can it be replaced with ribena drink instead?
fresh fruit juice is best.
Hey ,I’m a student and is usually hard to find or cook most of these ,could you please do a student table for us .thank you
Hello 9jafoodie, did you ever come around to creating a meal plan for lactating/ nursing mothers for weight loss. Would be very grateful if you could steer me in the right direction.
Having problems downloading table please can you help by sending it to my email
Please use the high resolution button
Paid for the book. Haven’t still gotten it .. i have sent you the details.
Thanks 9jafoodie this just popped in at the right time.been trying hard to loose weight without really success as most times it affects my baby too.I just love u now. Thanks again n PLEASE keep the info coming
Sounds good!
Have always been on a bigger side right from childhood And doesn’t take slimming down into consideration has much but now it really something I would love to do. Thanks for the food time table. U rock
please email the food table to me [email protected]
Please will appreciate if you could send the meal table to my email address cos I can’t view the table.Great work you are doing here.My address is [email protected]
please has anyone tried this diet and since any decrease in weight?
Please send me the time table…My mail addy is [email protected]
Is it possible to loose weight in 2weeks without exercise
I could not download this food list please email me..
Can you email the list to me to
Wow! @9jafoodie. I REALLY appreciate this and thanks †̥O̶̷̩̥̊͡ other contributors. Please I can’t see the table clearly even after downloading it. Please send †̥O̶̷̩̥̊͡ [email protected]. Earnestly waiting for it. Thanks A LOT.
@9ja food. I so much appreciate this. Thumbs up. Please email me the time table cos I cant c it. My mail is [email protected]. Will be expecting your reply. Thanks
Please send to my email too. It’s [email protected] thank u.
Does this really work
Cus I need it
This is very helpful. Started a new section on my blog where I talk on fitness and diet (with the help of experts though) and I’ll have to include this. I just found out your blog today and I’m addicted already. Thanks
pls can u mail me the food time table could not download it
@ jessica use skimmed milk instead(no-fat milk)
great suggestion
Pls d oats do one stil ve 2 add milk 2 take it cos I heard milk is very fattening
Milk is essential for a good diet, you shouldn’t remove it from your diet.
you want to burn down your fats while i am very slim and trying to add weight…na wa o
Please can you send it to my email thanks
Pls I can’t zoom.pls send via email expecting it soonest! Tnx
Hi.. Nice one.. Pls send to my email too, I can’t zoom d time table.. [email protected] tnx a lot!
Beautiful piece. Please this is my email [email protected]. Pls send the time table to me too
I want to loss weight
Tanks 9jafoodie!pls do send me a copy too my email addr is [email protected]
Pls send me a copy too I can’t see [email protected].
It looks awesome. One thing though, why do we preach against using Palm-oil? Did you know that Palm-oil has GREAT benefits for your body as a whole? Yes, it is high in calories and should be consumed in moderation. You need healthy fats and oil to absorb fat soluble vitamins like A,D, E and K. A low fat diet is the path to fat-soluble vitamins deficiencies. Did you know that to properly absorb the vitamins in your greens, you need fat too? Let’s take it easy with this “palm-oil free” business.
NO! palm oil does not have cholesterol. It is BIOLOGICALLY impossible. Any oil from a plant can not have cholesterol. Only animals produced cholesterol.
Thanks Funke….. the average Nigerian does not consume healthy levels of palm oil when it comes to the way we cook. I agree that palm oil is healthy fat, but, like all other fats it should be consumed in moderation and when absolutely necessary. when you look at the protein compositions of most of our soups, there is high use of meat and fish which already provides lots of healthy oil.
Palm oil does not contain cholesterol but it contains high amounts of saturated fat which has been proven to increase cholesterol levels in the human body.
please send to me too. pleaseeeee. email id is; [email protected]. thanks
Actually, the FDA and USDA are revising that stance. The same oil we are rejecting is what oyinbo people are paying arms and legs for.
Moderation is the key here
Can we rank Adani and Abakiliki rice found in the Eastern part of the country as brown rice?
if they are unpolished- Yes. Any rice can be white or brown depending on the gems being intact
Thumbs up 9jafoodie…..great jo Losing weight isn’t easy don’t mind me but dats τ̣̣ђё bitter truth. I’m a fitness instructor in Port Harcourt. My personal journey which was weighing 64kg before pregnancy then weighing 106kg after pregnancy was as real as my belly button. Shedding 35kg took me 4 months cos I had a concerned instrustor who cared so much. Now I look lik a girl who has not given birth before. Those who knew me when I was preggies now seek me to handle them lose weight. If you are in PH and wish to lose weight,email me at: [email protected]. Let’s get you looking chicky and sleek
Permit me to answer some questions.
_Worthy of note_
One fitness plan that works for A won’t work for B cos we are built differently. Pls don’t feel bad if you are not losing weight. You n eed an exercise and diet plan to shed weight,don’t feel I’m saying this bcos I’m a fitness instructor rather see it as an advise rendered by a professional. For those doing sit up,pls its a NO..NO. Sit ups actually create a bulge on ur tummy and for those wit belly fat the muscles that has been stressed bcos of the belly fat doesn’t respond to sit ups positively. If its belly fat ΰ want to lose,do exercises that target belly fat but know that at the same time ΰ will lose weight generally but more on τ̣̣ђё tummy. PORtions of food is very important get a very small plate to aid ur food control. Drink lots of water before and after eating helps ΰ feel full quickly. Wish ΰ luck in ur journey
I devoted 2 weeks to this plan plus my workout. I have seen results of up to 8 pounds. 9jafoodie please do a couple more time tables for variety. you are the best.
Hi guys if you are fat & u gain more than ur bmi pls skip carbohydrate & sugar totally for 1yr.
hi guys, pls what good brand of brown rice can i get in the US, i tried GOYA’s brand, it ended up in a mess… please help me ASAP
Uncle Bens brown rice is the best
Hey 9jafoodie! being new to Nigeria, I am extremely grateful for this timetable. A few questions, where can I find egg whites, I know back in the states they sell them on their own. Also what is palm oil free? Do you mean no palm oil. Thanks once again and I am loving this site.
Hi Jumoke….. I will check shoprite for egg whites. it’s not very common in Nigeria.
What and what should I be eating n what so stop eating. Pls help me am seriouslt adding weight.
Pls pple am unable 2view it all..I can only see from sunday-tuesday pls and I neeeeeeeeeeed it badtly pls 9jafoodie plssss
What is your email address? I will send you a copy.
Pls send me a copy too. I can’t see or zoom it. [email protected]. Thanks alot.
thanx alot. what is d difference btw ofada rice, basmati rice and browm rice
Hi 9jafoodie, brilliant work, I have been on a weightloss programme for just 3 weeks now, but I realized its not a drastic thing dat will happen, its has to go with change of lifestyle totally,no more frizzy drinks, lots of water, food high in protein, very little carbs, but one thing has been confusing, do you have to exercise your heart out to loose weight or there are simple exercise that u can do indoor that will help, also is it ok to take ofada rice and basmatic rice.looking forward to your response
very well said… it’s a journey. No you don’t have to do intense exercise to see result, simple things like jogging, power walking will do the trick. you can also try in house exercise DVDs
This is nice ve been looking for dis
Am lovind dis site,pls am okay with ma weight but only want to loose belly fat,does this tym table work for me or what do I do.thanx
Well done guys on this blog, its amazing but i noticed one or two questions from people that I ll like to comment on having been on this journey of weight loss myself for a while and have been able to keep it off. One of the keys to weight loss is portion size, you can be eating all the right stuff but size matters.
Most of our food in Nigeria are carbohydrate based so go slow on the grains, bread, gari, wheat, amala, pounded yam e.t.c if you cannot avoid them totally. You can get your carbohydrate from other sources like your green leafy vegetables, nuts e.t.c
Some of the fruits contain high level of carbohydrate so watch out, the greener the better.
Tread softly with oil, use sparingly if you must.
Don’t get addicted to your scale you can make out time to weigh once a week and before you know it the weight will start melting off.
Avoid crash diet, it will work for a while but it is not sustainable.
Good luck
Hey guys I love this sooooo much but pls does taking 2 much pineapple makes one add weight? Cos I take 3 big slices(almost a whole) of it everyday
@dherb barilla. Check Goodies stores (got mine from the branch in Apapa)
If you are trying to lose belly fat, you would need to stay away from bananas. Apples, avocado and pears are very helpful with that.
@Kenny A nigerian diet is typically very difficult to eliminate bread and solid food totally. A more reasonable, doable option would be to switch the normal white rice for brown rice or ofada rice. White bread for wheat bread (Park n Shop and Val U are delicious (healthier) options).
Also if someone is looking into weight loss, some fruits can be one’s undoing due to their high sugar content (e.g Pineapple), opt for fruits like banana, grapes, limes (can be squeezed into your glass of water) and so on.
Hope this has helped a little.
omg! something great is happening here.. where have i been?how come all this while i have been researching on weight loss i never stumbled into this page? anyway’s its good i found you..please kindly list out the Nigerian soups for dieters apart from the usual Okro and Vegetable oil free soup… i need more options please.
Wow…. Am so apy honestly…. Shared dis wit my mum, she was just laffing wit d list of foods. Am sure she’s nt wit me on dis. Am doing dis alone. Pls i need frnds wu are also on dis journey either on FB or any social network,so we cn chat abt our achievements and encourage one another. E no easy ooo na God’s grace ooo.
am with you all the way
Comment…i want 2 lose some weight.wat am i suppose 2 eat and wat not 2 eat.bcos i like eating noodles.pls help me
Noodles is really fattening! U have to let it go! Sorry.
Please what brand of whole wheat pasta is available in Nigeria? Thanx
I use an android phone so I double clicked the image.
Wow! I love wat av seen so far
Bt i need urget help,cos i cant excercise at d moment cos of my present health state
I urgently need a diet plan dat can make me loose atlst 20kg per mnth
pls do dis ASAP nd save a life.
@ jasmine. Pls how did u zoom it?
Bn searching 4 dis. Dis is so kind of u. Really aprc8 it. D only problem am having is dt am unable 2 zoom it
Finally zoomed it!…buh…am a student nd am really into ‘quick–fix’ meals (noodles) nd though I play basketball,I regain d fat in double if I dnt ball for more dan a week.PLEASE I NEED A PERMANENT WEIGHT LOSS PLAN (dat includes my precious noodles);-)
Am so sad cus i cnt zoom on d time table so i can’t see it :-(
Hi 9jafoodie, I ve just started a weightloss program at the Gym and needed a food Timetable. I lazily decided to google a nigerian diet plan With doubts in my mind, but to my suprise, I found you guys! Don’t know what to say but Thank You so much. You ve made my Day. I’m so sharing this page with my fat friends Asap. God bless you real Good.
Thanks for the food time table but I need to loose my belly fat and my christian mother fats on my hands. Its killing me and I ve a 4mths old baby. Hw do I loose the weight while breast feeding.
ade February 2, 2013 at 4:05 pm – Reply
Thanks for this naija foodie but i keep seeing palm oil free , i mean how do i cook all dese soups without palmoil or is there a substitute?? please let me know thanks in advance
Yes Ade, you can actually cook all these soups without palm oil or any oil at all. Try it. Make the soups the way you usually do just without the oil. If you need to fry any ingredient, steam it instead with a little water. I have done it before, it is very do-able. Good luck.
Thanks it so helpful….
I love dis timetable. But there re some foods here I ve not heard of before like:tomato sandwhich, vegetable omelette, boiled casava. And I don’t eat salad.is there anything I can use to subtitute dis.
Please i need a weight gain table.I will be very glad if you can help out.thanks
Tanx,pls where can I get brown rice in kano state?
Kano state should be one of the easiest places to find brown rice since a lot of grains and vegetables are grown there. Its the rice locally grown and processed by our Nigerian farmers. The colour is brownish because its not excessively milled and polished like imported rice.
Any local market will be a good place to search
I am new to this page although I have been trying some some fat burning diet but culdnt get it right with nigerian meals, I am so happy to get dis time table. I’ll give it a try and see hw it turns out. Does dis timetable also apply to burning tommy fat? cos my main issue is my tommy.
Any thing I can use to go down In 2weeks,my baby will b 6month next month,pls let me know
I recently had twins and I’m gaining weight everyday . Pls any diet plan for breastfeeding mothers.
thnks 9ja foodie…u ar d best…*Muah*
Thanks guy u rocks
Thanks guy u rocks
i’ve been on anti depressants for a couple of months and i just went off them. i’m much better now but i’v e gained a lot of weight due to d drugs’ effects. i am trying to lose the weight and this diet plan just inspired me so thanks 9jafooodie. i just need discipline and a good sense of humor to get me into shape. #fingerscrossed.
Thank you 9jafoodie!! Please how do I cook my fav Ogbono Soup without Palm Oil?
Hi Smon… you can substitute olive oil.
i wanted to know how u make moimoi, but i was surprised that u added palmoil, is that really healthy or good for weightloss
with palm oil and any other oil, moderation is key. Healthy fats like palm oil, coconut oil, olive oil should be a part of your diet.
Wow I have searched for this all my life & I hope it works am 16 buh look 20 I weigh 80:( I hope this works. Were can I get brown rice in ph ??
To loose weight, I ‘ll just say (a) eat in moderation. For instance, If you normally eat 3 spoons servings of rice/beans or any other meal, reduce it to 1and half. Basically, reduce all the portions of food you normally eat. And if possible, cut out bread or solid foods (pounded yam, eba etc.) entirely.
(b) Set a goal for yourself, coupled with about 20-25 mins cardio/abs workout every other day (preferably daily if you’ve got the time). Because trust me, eating moderately will do the trick, but could leave all the fat you have shed “sagging”.
(c) Eat lots of fruits, and drink lots and lots of water….. I mean, lots of water!
I started my weight loss journey 2 weeks ago, and these tips have worked for me. Already lost 5kg, More so, my clothes are already really loose on me.
Good luck guys. xxx
@ kenny,am motivated by ur comment cos av bn lookin for ways to cut. Down all these fats nd its as if nothin I̶̲̥̅̊s̶̲̥̅̊ workin but am goin to try these nd hope i get result lik you.
This is really nice,I have learnt more from d contributions and question,
Pls which address can one used to email u
pls can i get a Weight Gain table…. Need 2 build up
you sure can!
I am so happy to find this. I just recently decided to go on a crash diet and build up from there, as you can imagine, I only have one thing on my mind-food! I have concerns though. Are we supposed to take all the items in each box or we choose? The plantain should be ripe or unripe? I don’t think I know any wholewheat pasta, any help?
Plz I want to know if only eaten once a day can make me lose weight.thanks.
Temporarily it will. You need to eat healthy which means 3-5 small meals per day.
Preferably u get a small plate..it helps to minimize d quantity of food u take
My son just clocked 6months n ah’ve bn do¡n exclus¡ve. Now ¡ Th¡nk ¡ts tym 2 shed dose extra we¡ght…am glad ¡ Got here…buh d T¡me-Table ¡s T¡ny…cant c wat z pr¡nted der…*s¡gh*…any way to zoom ¡t?
Pls I need an answer τ̅☺ my questions. Thanks
Hi, I’d like to know if I can replace spinach with ugu as spinach is not common in my neighbourhood.
Ugu is even better…
Hurray! *dancing* #Operation print and paste on fridge! :D
lol
I really like this page and the diet time table,but my problem goes with the majority who said they don’t get to see the changes in their weight,it does happen to me,more so am a nursing mother who is breast feeding and I can’t get my hands off small foods.please help as I need to drop some weight too.
All you need do is exercise some self control and eat high fiber food that will keep you full for a long time
Thank you very much 4 dis guyz.. Buh I hav a lil problem.. I am a student nd it is nt everytin on that table dat I can afford.. So wat shuld I do cos dere z no time 2 prepare al dis in skul.. Thank you.
if you cant control what you eat, you should definitely find time to exercise
pls i really want to trim down but there is no time for me to do some exercise considering the fact that i go to work early and close late. wot else can i do
Eat healthy/eat less
i dont think dat is completely true my mum goes to work and come back late and eats really little after having salad for lunch then eats little when she gets back with lots of water. still no weight is lost. why not experiment on it to know for sure
hey 9jafoodie,
thanks for the thumbs up for we plus-sized ladies and gents. Late last year,I delivered a beautiful set of twins (yayy!) so I have added enough weight already from eating too much to allow breast milk flow well. My kids are approaching 1 year now so i am fully ready to burn all those preggy weights off! i intend to breastfeed them till they are one, but i think i need to start losing weight without compromising on my breast milk flow. Please can you help me plan a food time table that can achieve both effects?thank you!
People assume that to lose weight u have to stay of carbs and this and that. U need carbs. U need all classes of food.
so I totally love this. Thanks a lot.
U can replace milk with almond milk. Lower in calories and has more benefits OR with Tiger Nuts milk..amazing substitutes for everyone.
Basmati rice is great but not a substitute for brown rice. Brown basmati rice are sold everywhere as far as I know.
Also please leave the pounded yam abeg. we like it there. LOL what is a Nigerian food table without pounded yam?
Love this.
ofada rice is very healthy. u can substitute it for ur white rice. no? i think so. not sure sha.
Thanks for this. *prints*
wow this so helpful and so nice for more interesting details kindly send them to the university of Nigeria
Woooo. I’m really impressed with this time table because is really hard to keep to your weight in Nigeria. This is really a good job. Weldone guys.
Thank you!
wow its been a while my friend i have missed your recipes but this i really love. i have saved it and will talk about it on my blog, Facebook page etc and i will follow it, cos my diet is kinda boring. http://www.secretlilies.blogspot.com
Yeiiii!! I need to visit your blog soon, sorry I have been MIA
just found this.
would try this out ad get back to yu
I’m just 17 but i weigh 110kg everyone makes mockery of me pls i need help urgently
Hey! Happy to know that a site like this exist. Pls am done having babies, but over weight to take proper care of them HELP!
The Lose It Nigerian ebook is what you need -> https://www.9jafoodie.com/loseitnigerian/
Thanks for the recommendation Bode
thank you for a job welldone. i need a table for pregnant women, thanks
Wow wat a blog I ve been searching for dis kind of place 4 a long time now. U’re 1derful pls am a nursing mother esp am on baby friendly can I ve a food plan 4 lactating mothers
Hi there! pls I need the one for weight gain, thanks.
Great site. i was recently diagnozed with hypertension and was looking for a diet plan that will help reduce my blood pressure. i will definitely try this plan.
could you please confirm if Basmati rice is a good substitute for Brown rice.
Thanks
Ah! God bless you guys for me for this reasonable diet plan. I was searching for a Nigerian based diet plan and I saw one on a blog (name withheld) that essentially was two eggs for breakfast everyday for two weeks and absolutely no carbs or fats/oils. Around 10 eggs per week. Can someone say cholesterol overdose? I just laughed and continued my search till I found you guys. God bless you again. I already exercise three times a week and was just looking for a diet to go with it. Now printing and pasting on my kitchen wall.
10 eggs??? wow… I think 2 – 4 eggs per week is plenty. You are most welcome.
Thanks for this it actually came in handy, my question goes thus; please, where we have the roasted sweet potatoes can be take it boiled? as I noticed fries are avoided? Thank you
yes, you can boil the potatoes if you prefer.
9jafoodie,am new on this blog and I lov what u’re doing.I am a breastfeeding mother on exclusivetype.Pls help me out with a food plan on weight loss while lactating.Thanks.
Hummm… that is a tough one, please email us.
LOVE THIS… Pls how can I make tuwo plantain flour
You’ve done it again!!! This is great.
this is really great. too depressed to stand on a scale. i always believe my clothes will tell the real truth, and they do. thanks for d food table. kind of u to give it freely. i’ll start today. i’ll report in when i see results. thanks.
Thanks for this…I like the fact that you respond to your comments. Weldone, please I will like to clarify if brown rice is the same with Ofada rice. thank you
Pls I need a weight gain table.I av tried to take my breakfast,vitamin enrichn drinks n lots more.ders no changes.pls help me out!
we are on it
Please where can I get brown rice in Lagos??????? And please what is boiled cassava?
Depending on where you shop, you should be able to find it at the bigger chain grocery stores. There is a variety of cassava you can boil and eat (similar to yam)
Thank you for this 9jafoodie. I like the fact that you take time to respond to comments, but I’d like to clarify if brown rice is the same as ofada rice…thank you
Brown rice is different from Ofada rice.
i rili wish to lose this weight,bt it is just stuck there,i stopped eatin caborhydrates of all sort stopped everytin,i eat fruit mostly wit lot of water bt ve nt seen any changes is there any other way out
You need a good balance of all food classes for sustainable weight loss
these is really helpful….but wud really luv to have a weight gain table……
we are on it
..came across this page by mistake and am loving it.having being trying to lose the remaining weight I gained during pregnancy but its just refuse to go.anytime I get on scale.its same weight! Will try out this food time table and hope its works,
let us know
You know you can actually be loosing some weight without the scale tipping or better still before the scale starts tipping. Check whether your clothes are easier to enter, do u feel lighter? So that you don’t get fixated on the scale while you are actually shedding those kg!
Pls is there such a thing as too much fruit? I eat a lot of bananas in a day. What is too much? I hate crash diet cos u always gain it back. Thanks 9jafoodie can I be ur best friend? Lol.
Yes!!!! you can definitely eat too much fruit, especially the high sugar stuff like bananas. YES you can be my best friend…. lol.
very helpful, plus its something i can modify for my daughter who’s on the big side as well. thank you!
we are glad you find it useful
9foodie,
Are you going to come up with a weight gain table soon?
If you need one, we can hook you up.
Abeg hook us up with the weight gain table…
I am on it!
Pls u didn’t answer this question someone asked
Comment…is brown rice the as ofada rice or abakaliki rice? Secondly, is ‘Okpa'(igbo delicacy, just like moimoi) gud for weight loss? If yes, wen can it be eaten(morn, afternoon or nite) and what quantity?
@ade substituting palm oil with tomatoes gives the soup a delicious taste and great colour too. u know like youre making stew-soup. its cheating!
Thanks for this naija foodie but i keep seeing palm oil free , i mean how do i cook all dese soups without palmoil or is there a substitute?? please let me know thanks in advance
Palm oil is extremely high in calories and fat therefore not weight loss friendly. Substitute healthier oils like olive oil and vegetable oil.
Yes Ade, you can actually cook all these soups without palm oil or any oil at all. Try it. Make the soups the way you usually do just without the oil. If you need to fry any ingredient, steam it instead with a little water. I have done it before, it is very do-able. Good luck.
Or you use tomato as someone has mentioned. It gives you that color you want or you are used to.
where can i get brown rice in abuja
Wuse market
Thanks Fatima!
Comment…is brown rice the as ofada rice or abakaliki rice? Secondly, is ‘Okpa'(igbo delicacy, just like moimoi) gud for weight loss? If yes, wen can it be eaten(morn, afternoon or nite) and what quantity?
Comment…u can get brown rice in gwagwalada market
Great table. I like that there’s brown rice and whole wheat pasta
Why not more fruits though? Especially local fruits oranges, garden egg, paw paw, water melon… Lol, my F&N mindset is running wild.
Things like Indomie and Pounded yam can go abeg. People who want to lose weight have to make sacrifices jore. No short cut. In fact no dinner sef. LOL!
When I was in Nigeria, I noticed more ‘whole wheat’ and plantain flours used to make ‘swallows’ instead of eba and poundo yam or any of the other Tuwo varieties (semo, corn, alkama (wheat)).
Please correct your tuwo spelling don Allah. Its not Tuo.
No dinner ke? lol… that wont work, people have to progress in indulgence stages to actually loose weight, you cannot totally take away things that they are used to. And for the fruits, we tried to only include things that are in season year round…. people can always substitute with what they have available. The Tuwo spelling shall be corrected.
Hello,pls am new here but I love this for my plan but have a little problem..can u please help out with a student time table..fnk u
Tanx, indeed very helpful
you are welcome
Temmy I see where the inspiration came from #stalkeralert
OMG, I LOVE YOU GUYS FOR THIS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Runs to print, share on Facebook, Twitter and my blog!!!
But erm, a whole plantain for breakfast? :-|
http://berrydakara.blogspot.com
Lol… we love you more!!! You think a whole plantain is too much?