So you ate fried rice with lots of meat, meat pie and chin-chin, pounded yam, amala, efo riro with all that oil, eru and watefufu (fermented cassava fufu) and drank your way through all the sugary drinks during Christmas and new year and now you feel like an elephant or worse still a whale. Your belly bulge is worst than that of an expectant mum in her 9th month of pregnancy. It seems as though someone carved out your stomach to look like the tires of a big bus. Not to talk about the heaviness in your legs, the tiredness and the feeling of drowsiness. You can no longer handle oga in ‘the other room’. You start to snore before the magic happens, and even when you try, you cannot move a muscle. I feel you sis. That’s where I come in. I do not want you ‘killing mosquitoes’ and ‘reading the newspaper’ in ‘Jerusalem matters’. 🙂
This is a 7-day detox plan that will de-bloat, detoxify and flush that accumulated fat. Give you vitality, energy and kick your metabolism into high fat-burning gear. Below you will find, the rules, your meal plan and the recipes. Follow this plan strictly to lose up to 7 lbs in 7 days.
Use your favorite ingredients to cook.
Eat a bowl of salad in the morning or a smoothie + detox water or tea (no sugar, you can sweeten with fruits like oranges etc.)
Eat a healthy well-balanced lunch.
Use your plate to portion control (example below).
How the 7-day detox program works
For this challenge, you will not count calories. What you need is an 18 or 20-inch plate and a small bowl of soup.
Day 1 – 2
Use your choice of veggies from the list below to make sautées, salads or soups.
Eat until you are satisfied.
Day 3 – 4
Now add fruits from the list of recommended fruits to your food bank.
Breakfast: smoothies or salads
Lunch: 1/2 plate vegetables + 1/2 plate proteins
Evening: 1 bowl vegetable soup with veggies or a handful of proteins
Day 5 – 6
Add LEAN proteins of choice from the list to your food bank.
Breakfast: veggies + proteins (e.g scramble eggs + veggie salad)
Lunch: veggies + proteins (roasted fish + garden egg stew)
Dinner: Bowl of soup (catfish pepper soup)
Add complex carbohydrates.
Breakfast: e.g. baked dodo + egg + 1 orange
Lunch: e.g. Rice + stew
Dinner: e.g. bowl of salad
My African Plate – Portion control made easy.
Lunch: fill half your plate with a salad, 1/4 with protein (meat, beef, chicken) and the other 1/4 with carbs of choice (Ndop, ofada or whole grain Basmati rice, plantain or sweet potatoes etc.). See examples below:
You can eat fruits from the list below from 3 making sure to eat fruits high on the glycemic index when you are most active and fruits low on the glycemic index when you are less active. So as to keep your blood sugar within the healthy range.
Choose proteins from the list below, make sure the cut are lean. Trim visible fat off and boil, grill or saute.
Choose starchy carbohydrate of choice from the list below.
NB: Do not eat carbs at night or for dinner. Except if you are highly active at night. Limit carbs or lunch only during this week’s challenge.
My African Plate – Portion control made easy.
If you want to continue losing weight after this challenge, here is our number 1 tip:
Portion control using MyAfricanPlate – a portion control guide we use to coach our weight warriors.
Fill half your plate with a salad, 1/4 with protein (meat, beef, chicken) and the other 1/4 with carbs of choice (Ndop, ofada or whole grain Basmati rice, plantain or sweet potatoes etc.). See examples below:
7-day detox and fat flush meal plan
7-day detox recipes
I recommend you cook the main meals with your favorite ingredients making sure to use not more than 2 tablespoons of oil per day. Meaning, your daily portion of fats and oils is 2 tablespoons. How you use it depends on you.
Morning Drinks: 30 minutes after waking up
Cucumber – lemon detox water: mix 1 sliced cucumber with 2 thinly sliced lemons, and a bunch of mint leaves in 1 litre of water. Refrigerate overnight and drink in the morning and throughout the day.
Citrus fruit detox water: 1 grapefruit + 1 orange + 1 lemon. Thinly slice fruits, add to 1 litre of water. Refrigerate overnight and drink in the morning.
Lemon-grass/ginger tea: slice lemon grass, and 1/2 thumb ginger and boil in 500ml water. Leave it to cool till lukewarm. Add the juice of half a lemon and 1 teaspoon honey. Enjoy.
Blood orange or orange tea: Squeeze one blood orange (it’s oxblood inside) or 1 normal orange into 500ml of water, add a pinch of cinnamon, add 1 teaspoon of honey. Enjoy.
Fat blast drink: juice 1 cucumber + a bunch of cilantro + 2 apple + handful ugu/spinach/kale + 1 lemon + 1/2 thumb ginger + 500ml water. If you do not have a juicer, blend all ingredients and strain.
Beet & treat juice (the red juice): Juice 2 beetroots + 3 carrots + 1 orange + handful kale/ugu/spinach + 1 lemon + 300ml water. Blend and strain all ingredients if you do not have a juicer.
Exotic fruit smoothie: Freeze and blend one 1 mango + 15 cashew or tiger nuts + 150ml skimmed milk or coconut water.
Please use your favorite spices to cook the meals in the plans and use your plate to portion out your food as described above. Do same for dinner recipes.
I guarantee you, if you follow this plan diligently, you will debloat, detox and lose that extra fat. If you find this resource helpful, please share with your friends. If you have more weight to lose, we offer monthly weight loss challenges. You can purchase our weight loss e-cookbook for 5000NGN or 15€ or 10000FCFA to join our secret online support group and kick fat to the curb this year for good. Interested? Sign up by sending an Email to firstname.lastname@example.org. Also tell me how you did and send your testimonial and picture so we can feature you on our SUPA star wall of weight loss.