Keto Diet in Nigeria: List of Keto Compliant Foods in Nigeria (Keto diet meal plan in Nigeria). Nigerian Keto diet timetable.
Going Keto or being on Keto diet meal plan is the trending thing in Nigeria these days… It is no longer news that many Nigerians are becoming obese and overweight and there are efforts to slow the rising weight gain trend through Keto diets…..
Welcome to Keto Naija!!
Content of this article as sourced from google searches.
1. Keto diet plan in Nigeria
2. Keto diet menu in Nigeria
3. Keto ultra diet in Nigeria
4. Nigerian Keto diet recipes
5. Keto diet food in Nigeria
6. Keto foods in Nigeria
7. Keto prime diet in Nigeria
8. How to start Keto diet in Nigeria
9. How to do Keto diet in Nigeria
10. Keto diet for nursing mothers in Nigeria
11. Just Keto diet in Nigeria
12. Keto pure diet pills in Nigeria
13. Non carbohydrate foods in Nigeria
14. Keto compliant foods in Nigeria
15. Foods for Keto diet in Nigeria
16. Keto swallow Recipes
17. Low carb Nigerian food timetable
18. Is wara keto-compliant
19. Is zobo drink Keto compliant?
20. Is oil beans Keto compliant?
21. Is egusi soup Keto compliant
22. Keto diet timetable in Nigeria
23. Is Ogbono soup keto compliant
24. Is okpa keto compliant
25. Is snail Keto compliant
26. African keto Recipes
27. Is Bama mayonnaise Keto compliant? Yes
28. Keto mayonnaise brands in Nigeria
Now, what are Keto foods…?
According to dietdoctor.com, “a keto or ketogenic diet is a low-carbohydrate, moderate protein, higher-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health, and general performance.”
A keto diet can be especially useful for losing excess body fat without hunger and for improving type 2 diabetes.
Benefits of eating Keto foods or going on a Ketogenic diet:
➡️Burn excess body fat
➡️Make you have control over your appetite
➡️improve your brain function , mental alertness and mental performance.
➡️Regulates your blood sugar especially I’m those with type 2 diabetes
➡️Reduces the symptoms and episodes of attacks of persons with inflammatory bowel disease. Calms your stomach and your digestive tract.
➡️Increase your physical strength and endurance
➡️The ketogenic diet is a proven and often effective medical therapy for epilepsy that has been used since the 1920s.
➡️Keto diet have been reported to help women with polycystic ovarian syndrome (PCOS)
➡️Persons on Keto diet have less acne
➡️Ketogenic foods reduces and relieves episodes of heartburn
➡️Because of its high fibre,keto diets relieves constipation
What does it mean for a food to be Keto compliant?
A Keto compliant diet or food must have the following qualities:
1. Low carbs (5-10%)
2. Moderate protein (20-25%)
3. High fats (70-80%)
4. High fibre
PS: keto diet is highly not recommended for nursing or breast feeding mothers. Keto is also not advisable for pregnant women.
Here are the foods you should eat if you want to go on a keto diet. Below is a list of Keto compliant foods in Nigeria:
➡️All sorts of fatty meats (including turkey, red meat, bacon, organ meat and so on);
➡️Fatty fish (mackerel, tuna, meluza, sardines,
tilapia, trout, salmon, catfish);
➡️Butter; Kerry gold butter, ordenburger, lurpak, president, and anchor butter are all Keto compliant
➡️Cheese; cottage cheese, soft cheese,
➡️Eggs; egg yolks
➡️Whipping cream, President whipping cream is Keto compliant
➡️Yoghurt, Greek yogurt
➡️Seeds and nuts (walnuts, almonds, pumpkin seeds, melon seeds, chia seeds etc.);
➡️Oils (red palm oil, almond oil, coconut oil, olive oil,fish oil);
➡️Low-carb fruit (coconut, avocado, African pear);
➡️Low-carb vegetables (lettuce, bitter leaf,
scent leaf, ukazi, cabbage, cucumber, peppers, onions, tomatoes, okro,efo spinach, ugwu leaf, broccoli, Brussels sprouts, vegetable, cabbage, eggplant, garden egg, cauliflower, celery);
➡️Spices (everything, from salt and pepper to herbs)
➡️Cow intestines called ring or roundabout, shaki,
➡️Seafoods eg. Crayfish, shrimps, crabs, lobster, oyster
➡️Chicken, duck meat, turkey.
➡️Keto swallow foods such as cabbage fufu, Keto amala (eggplant swallow), cauliflower swallow, Keto Amala Keto pounded yam…. please learn how to make them.
➡️Nigerian Keto fruits: Avocado, Raspberries, Strawberries, Blackberries, Cranberries, Coconut, Lemon, Lime
➡️Beverages: Coffee, Green tea, Black tea, Unsweetened Coconut milk, Unsweetened Almond milk, Plain Soda Water, Lemon/lime flavoured water, Bone broth etc
➡️Some recommended Keto supplements or pills like alumina, purefit
➡️Some Nigerian Keto snacks and biscuits
➡️Egusi soup is Keto compliant
➡️Oil bean (s) is Keto compliant
➡️wara is Keto compliant
➡️ogbono soup is Keto compliant
➡️Okpa is Keto compliant
➡️snail is Keto compliant
➡️Bama mayonnaise is Keto compliant
➡️apple cedar vinegar
➡️Keto compliant tea in Nigeria: qualitea green tea, Lipton yellow label tea/green tea, Legend green tea.
➡️Carbonated Drinks such as coke, fanta, Sprite,7Up, Pepsi, Malt drinks
➡️Milk: Unsweetened coconut milk or almond milk
➡️Flours: coconut flour and almond flour
➡️Potash-less nkwobi, Isi-ewu are Keto compliant
➡️pepper soup including fish pepper soup
➡️Keto compliant Nigerian soups:Banga soup, okra soup, egusi soup, ogbono soup, Ewedu, all vegetable soups, bitter leaf soup (ofe onugbu)
➡️Pig meat: Pork loin, pork chops, and ham.
➡️Cow skin aka kpomo, torzo, and cow legs are compliant.
➡️Viscerals: liver,kidney, tongue, heart, lungs of cow, goat or sheep are Keto compliant
➡️Gizzards are Keto compliant
➡️cow or goat intestines are Keto compliant
➡️All green leafy vegetables are Keto compliant
Keto mayonnaise brands in Nigeria… Is Banga Keto compliant?
Some available mayonnaise that are Keto compliant and can be included in your keto diet timetable are: Hellmann’s real mayonnaise, Duke’s real mayonnaise, Jago, Tiffany, Bama, and Primal kitchen mayonnaise with avocado oil. Others will be added as more names are researched.
As a Nigerian on Keto, you should avoid the following foods and remove them from your keto diet meal plan:
➡️Processed and packaged food
➡️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, coconut and African native pear);
➡️Legumes and beans;
➡️Tubers and root vegetables (carrots, sweet potatoes, potatoes, plantain, yam);
➡️Condiments that contain sugar;
➡️Unhealthy fats (for instance, vegetable oil);
➡️Processed oils like vegetable oils
➡️Zobo drink is not Keto compliant
One Week Nigerian Keto Diet Meal Plan and Timetable
This is more or less a low carb Nigerian food timetable:
Breakfast: 2 or 3 eggs scrambled In 2T Butter, bacon, coffee w/Heavy Whipping Cream
Snack: Hard boiled egg diced and mixed with 1 Tablespoon Duke’s mayonnaise
Lunch: 2 handfuls of organic mixed greens wih Marie’s blue cheese dressing, 3 cherry tomatoes, 2 pieces of Roasted Beef, rolled up and Cut into little rounds, 1T Parmesan cheese
Snack: 2 slices bacon, 1 ounce of Sartori Merlot cheese
Dinner: 1 Chicken breast with homemade Alfredo sauce, 6 spears asparagus
Breakfast: 2 or 3 eggs scrambled in 2T Butter bacon, coffee w/Heavy Whipping Cream
Snack: 6 slices of cucumber with 1 teaspoon each Buffalo Chicken Dip
Lunch: 2 handfuls of organic mixed greens with Marie’s blue cheese dressing, 1/2 chicken breast diced
Snack: 1oz Sartori cheese, 10 slices pepperoni
Dinner:Steak with herbed butter an top, 1/2 cup roasted broccoli with melted butter on top.
Breakfast:2 or 3 eggs scrambled in 2T Butter, bacon, coffee without Heavy whipping Cream
Snack: 6 slices cucumber with 1teaspoon each Buffalo Chicken Dip
Lunch: 2 handfuls of organic mixed greens with Marie’s blue cheese dressing, topped with 1 can all-packed tuna fish mixed with 2T Duke’s Mayonnaise, 3 cherry tomatoes
Snack: 2 slices bacon, coffee w/heavy whipping cream
Dinner: scubium fish (or other White, flaky fish) with macaroni Grill’s lemon butter sauce, 6 bacon roasted brussels sprouts.
Breakfast: 2 or 3 eggs scrambled in 2T Butter, bacon, coffee w/Heavy Whipping Cream
Snack: 1 hard bolled egg mixed wlth 1T Duke’s Mayonnaise
Lunch: 2 handfuls of organic mixed greens with olive oil and salt topped with leftover fish, 3 cherry tomatoes, 5 cucumber slices
Snack: 2 slices bacon, 1 ounce Sartori cheese
Dinner: Taco Salad with ground beef and
homemade taco seasoning, lettuce, 2T Sour cream, 2T Sugar free salsa, grated cheese.
Breakfast: 2 or 3 eggs scrambled in 2T Butter, bacon, w/Heavy coffee, w/Heavy Whipping Cream
Snack: 10 slices pepperoni, 1 oz Sartori Cheese
Lunch: Leftover taco salad
Snack: 6 slices cucumber with 1 teaspoon each up Buffalo Chicken dip
Dinner: Bunless Cheeseburger, 1 handful salad with
Marie’s Blue Cheese dressing
Breakfast: 2 or 3 eggs scrambled in 2T Butter, bacon, coffee w/Heavy Whipping Cream
Snack: 10z Sartori Cheese, hard boiled egg
Lunch: 2 handfuls of organic mixed greens with Marie’s blue Cheese dressing. 1/2 cheeseburgar palty, 6 slices cucumber, 3 cherry tomatoes
Snack: Coffee w/Heavy Whipping Cream, 2 slices bacon
Dinner: Chicken Wings with homemade wing sauce (1/2 cup Frank’s Red Hot mixed with 2T butter & 1 teaspoon apple cider vinegar). 1 large handful salad with Marie’s Blue Cheese dressing
Breakfast: 2 or 3 eggs scrambled in 2T Butter,bacon,coffee w/Heavy Whipping Cream
Snack: 2 slices Boar’s Head roast beef and 2 slices Duke’s cheese rolled up together.
Lunch: 2 handfuls of organic mixed greens with Marie’s Blue cheese dressing, 1 can oil packed tuna, 2 cherry tomatoes, 4 slices cucumber.
Snack: hard boiled egg diced and mixed with 1T Duke’s Mayonnaise
Dinner: Chicken breasts pounded flat, salt and w/Heavy peppered on both sides, topped with pepperoni and cheese then rolled up and baked for 30 minutes roasted broccoli with melted butter on top.
CAVEAT: This meal plan was not prepared by a medical professional, and is not to be taken as professional medical advice. It is intended to illustrate simply what the preparer eats on a weekly basis according to her doctor’s nutritional advice.
Starting a Keto diet in Nigeria
According to Everydayhealth, these are the 10 things you must do or know before starting a Keto diet.
1. Know What Foods You’ll Eat and Avoid on the Ketogenic Diet. Know the Keto compliant foods in Nigeria
2. Examine Your Relationship With Fat — Keto Involves Lots of It!
3. Switch up your view of proteins
4. Learn to start making your own food, your days of snacking are over
5. Talk to Your Family About Your Weight Loss Goals on the Diet
6. Going Keto dieting is not without side effects. Please know them
7. Boost your electrolyte level
8. Accept and stop when you notice Keto is not good for you.
9. Being on Keto diet is expensive. I hope you understand this.
10. Have an After Plan, Because Keto Isn’t Meant to Be a Long-Term Weight Loss Solution
The following category of persons should not try or go keto
1. Pregnant women
2. Diabetics especially uncontrolled diabetes
3. Nursing mothers
4. Breast feeding mothers
5. Persons with previous history of stroke
6. Persons with heart diseases or history of heart diseases
7. Persons with kidney diseases or liver disease
This is not the end of this article, the side effects of ketogenic diet will be included soon. More Keto compliant foods in Nigeria will be added from time to time.
Image was sourced from lowcarbalpha.com to further explain this article.