Top of the week my people. How wuna deh? I hope you all weight warriors are going strong with your weight loss plans. How was week one? Did you stay focused? Oya no lie ooo!!! I see you LOL!
Low-Carb Diet for Africans
If you have been struggling to lose weight to no avail, then a low-carb diet could be want your body needs. A carbohydrate-restricted diet. What is commonly known as a very low carb diet. By very low-carb, I mean 20g of carbs a day. But take note, this diet is particularly recommended for persons with visceral obesity, that is an accumulation of fat on the belly area and around the waistline (that’s if you still have one ) 🙂 This fat is stored further underneath the skin (as opposed to subcutaneous fat) and it is more dangerous than other fats because it puts you at high risk for heart disease, stroke, cancer, diabetes, depression, sleep disorders, sexual dysfunction and of course obesity.
What’s a low-carb diet?
Generally, a low-carb diet means you eat fewer carbohydrates, avoid sugary foods, and starches like pasta or bread. Instead you’ll eat delicious real foods, including protein, natural fats and lots of vegetables. You can eat all you need to feel satisfied – there’s no calorie counting required, ever. No products. No pills. No surgery. Just real African food..
How low should you go?
It is recommended to consume 200 – 300 g of carbohydrates daily on a 2000 calorie diet for a healthy adult. Going lower this can be beneficial for people who are overweight or obese to help them lose weight gradually and consistently. Generally, they are 3 low-carb levels you can choose from depending on what you want to achieve:
Strictly low-carb : 0 -20g carbs/day
This is also know as a Ketogenic diet which turns the body into a fat burning machine. This is where we start this week and as mentioned, this is for persons with a BMI of 30+ who fulfill the conditions above. On this diet, we strictly reduce carbs to 20g daily. It’s going to be
Moderate low-carb: 20 – 50g carbs/day
This is diet includes some fruits and other vegetables high in carbs like carrots, beetroot, oranges etc.
‘Not-so-low’ low-carb: 50 – 100g carbs/day
For those who want to minimize side effects (as described below) or who want to lose fat at a slower rate. Eating between 50 – 100g of net carbs daily will work just fine. This diet includes some starchy carbs like sweet potatoes, rice, plantain in very limited quantities since they are high on the carb scale.
The fewer carbohydrates you eat, the bigger the effects on weight and blood sugar will be. I recommend following the dietary advice as strict as you can. When you’re happy with your weight and health you may carefully try eating more liberally (if you want to).
Here are three examples of what a low-carb meal can look like, depending on how many carbs you eat per day:
Is low carb right for you?
Not all diets are suitable for everybody, since every person is different in terms of medical history, metabolism, body mass index, lifestyle (active or sedentary) so you need to answer these questions with no to qualify for the low-carb diet .
- Are you on medication for diabetes, e.g. insulin?
- Are you on medication for high blood pressure?
- Are you breastfeeding?
- Are you pregnant?
- Do you have a BMI of less than 25% (calculate your BMI here)
If you answered no to all these questions, you are good to go. Great!
Will this low-carb diet work?
Scientific studies have shown that low-carb diets works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat-storing hormone, drop. This increases fat burning and makes you feel full.
As usual we stick to some SUPA recommendations if you want to make your own meals deal? If you are new here they are again:
- Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
- Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).
- Eat when you’re hungry, until you’re satisfied. It’s that simple.
- Use your favorite ingredients to cook.
- You do not need to count calories or weigh your food. And just forget about industrially produced low-fat products.
Some side effects
Like every detox process be it from drugs, alcohol or in this case sugar and starches, your body will react as it tries to adjust. If you have headache, heart palpitations or you feel dizzy or tired, know that you are losing a lot of water through your kidney (water which was retained as a result of eating carbohydrate-rich foods) which may result in dehydration and loss of salt. But listen, your body will adapt in a matter of days to stick with the program. To help minimize these side effects, drink a lot of water, increase your salt intake just a little or add some carbs-rich veggies like carrots, beetroot or black-eyed peas (beans for moi-moi).
Meals for this weeks
Here are a variety of meals you can choose from. You can choose 3 main meals and rotate these throughout the week or follow meal plan below. Remember to prep ahead of time.
Plain greek yoghurt + handful berries
Garden eggs stew
So there you have it. Make your shopping list and prep your meals guys. Would love your feedback if you tried this plan. Week 2 would be sent out on friday so subscribe if you have not done so already.
Hearts & hugs
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|Breakfast||Scrambled eggs + cucumbers||Grilled chicken with salad greens||cabbage soup||fish peppersoup||cabbage soup||fish peppersoup||fried eggs (2) + 1/4 grilled sweet potatoes|
|Lunch||Garden egg stew + steamed zucchini||Efo riro with beef + cauliflower rice||okra soup + cabbage eba*||Fish stew + zucchini or cucumber noodles||okra soup + oatmeal eba*||Fish peppersoup||sautéed cabbage with tomatoes and bell peppers|
|Snack||handful strawberries or local wild berries||1 Cucumber||1 tomato sprinkled with a bit of salt + 1/4 avocado||handful strawberries or local wild berries||1/2 avocado + 1 red bell pepper||1 cucumber||handful strawberries or local wild berries|
|Dinner||Green leafy salad + bell peppers||cabbage soup||fish peppersoup||Fish stew + zucchini noodles||cabbage soup||fish peppersoup||grilled chicken and salad greens|