Nigerian Weight Loss Cookbook - Amazon S3 · PDF fileI want you to know that I have PERSONALLY tried ALL of the recipes in this cookbook. ... In this Nigerian Weight Loss cook

Nigerian Weight Loss Cookbook

Quick Start GuideBy Olu Aijotanwww.naijaweightloss.com

www.naijaweightloss.com

Quick Start Guide

w w w . n a i j a w e i g h t l o s s . c o m

The Niger ian Weight Loss Cookbook

Quick Start Guide

All Right Reserved

You do not have the right to resell, reproduce, distribute or share this material in any

form, either electronically or in print, by any means without the prior written

permission of the author and publisher.

You have permission to own a copy of this product as your own for personal keep.

However, you DO NOT have the right to share this material with any other person.

Instead, direct them to sign up and subscribe to NaijaWeightLoss.com to get their

own personal copy.

Copyright property of www.naijaweightloss.com and Inspira Publishing Ltd



Please Read...My Lawyer Said I Must Say this!

I have made every effort to ensure that the information in this book is accurate

and up to date.

The information will be relevant to the subject of weight loss, however, the

content of the material is based on my own express views, opinion, experience

and research.

Therefore, I advise that you do not substitute the content of this material for

professional advice.

If you have any severe/major food allergy, please make sure you speak with a

doctor before trying out the recipe in the book.

Finally: If you are pregnant, sick or currently undergoing medication, please seek

advice from a doctor before using the tips/ideas/ that I share in this book.



Welcome Message

From The AuthorI want to say a BIG thank you for getting yourself a copy of the Nigerian Weight Loss

Cookbook

I personally believe you got your own copy of this program for one GOAL of...

Being able to eat delicious variety of meals and at

the same time accelerate the rate at which excess fat

burns off your body.

Not only that, I know that you are a very EXTREMELY busy person and do not have

time to cook elaborate meals that take too much long time etc.

I also know that you've probably tried losing weight in the past, only for you to gain it

back...



And then go on a diet again....lose some weight...

And then put it all back on.

And you can tell that this is actually due to the food that we eat.

Let me give you a fact!

The food you EAT contributes GREATLY to how much weight you put on.

And if you are like me....you are a foodie.

I am a foodie. I love delicious, tasty and yummy food and can't give up on it.

Being a foodie myself, I love GREAT tasting yummy foods, and I know that most of

the foods we eat daily contribute to weight gain.

That is why I have created this fat burning cook book.

I want you to know that I have PERSONALLY tried ALL of the recipes in this cookbook.



And I am sharing them with you in the same value that I have prepared them.

I believe STRONGLY that if you follow the delicious and tasty recipe in this cook book,

you will be able to accelerate the rate at which your body burns fat off and even

maintain your body after the success of your weight loss.

So, without wasting time, let's get started as I take you through the delicious recipes

in this Nigerian Weight Loss Cookbook.

Thanks for reading.

Yours Sincerely,

Olu Aijotan

Nutrition & Fat Loss Coach

www.NaijaWeightLoss.com



The Truth About Food And Weight Loss

if you REALLY want to get rid of excess weight loss, you have to pay SPECIAL

attention to what you eat!

Now, what some people do is take the above statement the WRONG way and put

themselves on what they call "starvation diet".

Where they start fasting and eating just one meal daily. Some people even go to the

extreme of undergoing diets such as:

Ÿ Chicken soup diets

Ÿ Indomie only diet

Ÿ Atkins Diet

Ÿ Cambridge Diet

Ÿ Bile Diet etc.

These diets will work in the first few weeks, but then when they get off these diets,

they start to pack the weight back on again!



Personally, I only want to eat delicious fat burning meals.

And if you've chosen to eat delicious fat burning meals like me and lose weight while

doing so...

Then I can GUARANTEE you that this fat loss recipe cook book will help you start to

eat healthy meals that let your body shake fat off easily.

In this Nigerian Weight Loss cook book, I am going to show you exactly how to

prepare various delicious fat burning healthy recipes.

Now let me ask you, what would you prefer?

STARVE yourself to lose weight or Eat DELICIOUS Fat Burning Meals? ?



But before I do that, let me explain…

The Science Of Fat Burning Food

There is actually a special science to "FOOD" and I want to open your eyes to it today

The food you eat daily are divided into two major categories that are namely...

#1. Macronutrients

#2. Micronutrients

Your food energy comes from the MACRONUTRIENTS which includes PROTEIN, FAT

and CARBOHYDRATES



Macronutrients Which Includes…

PROTEIN1 Gram of Protein is EQUAL to 4 calories.

Fish

Bush Meat

Cat Fish

Egg

Pork

Chicken Breast

Beans

Shrimps

Goat meat

Sardines

Turkey

Tilapia

Prawns

Beef

Salmon



HEALTHY FAT1 Gram of Fat is EQUAL to 9 calories.

Olive Oil

Natural Almond Butter

Walnut (Awusa)

Coconut Oil

Avocado/Pear

Cashew Nut

Natural Peanut Butter

Groundnut

Salmon Fish



HEALTHY CARBOHYDRATESa Gram of Carbohydrate is EQUAL to 4 Calories.

Brown Rice (local)

Millet

Whole Wheat Bread

Ezekiel Bread

Sweet Potatoes

Oat Meal

Whole Wheat Pasta

CousCous

Wheat

Quinona

Banana's

Wheat Bran



Micronutrients which ….

BEST SOURCES OF FRUITS & VEGETABLES

1 Gram of Protein is EQUAL to 4 calories.

Orange

Apple

Whole Wheat Bread

Garden Egg/Egg Plant

Lettuce

Mango

Water Melon

Whole Wheat Pasta

Efo Green (Spinach)

Cucumbers

Banana

Carrot

Banana's

Pumpkin (Ugwu)

Pepper

Micronutrients are the common Vitamins found in fruits and vegetables

such as Vitamin C,A,D,E and K and B-complex , while essential minerals

includes magnesium, manganese, Zinc, Calcium and selenium.

Tomatoes Onion Okra



For you to lose weight, there must be calorie deficit. That is, your body must burn

more energy than the amount of food that you eat daily.

CALORIE DEFICIT = Calories from food you eat is less than calories your body use

per day!

The Science Of Losing Weight



The GOAL is to get your body to cut of between 400 - 500 calories per day without

starving yourself or sabotaging your efforts with crash diet that takes you back to

square one when you stop using it, and eating the meals on this plan will help you

achieve that EASILY.



For instance, by following the simple analogy in the photo above, if you eat healthy

meals that contain 2,000 calories and your body burns off 2,500, that is a 500

calories deficit and your body burns it from the fat that is stored away in your body,

thereby reducing your weight.

To get a calorie deficit, you need to do two things…

1. You need to eat the right size of food.

2. You need to eat healthy fat burning meals.



One question that crops up when it comes

to fat loss and "eating" is...

What size of food should I eat?

I know you probably might have wondered

about what size of food to eat as well, and I am

going to address it in this section before we go

deep into the cooking recipes.

When dishing out food sizes in your plate, you

need to follow a SIMPLE rule of measuring the

food you eat so that you are not overeating the

wrong food.

This is called PORTION CONTROL.

And to excise portion control that helps you eat

right, you should follow the below instructions

for what you serve in your plate before eating...



Use small/medium sized plate to serve your meals.

I use to be guilty of eating meals from a large plate. Infact, my Mrs makes sure that my

meals are heaped so high like Mount Kilimanjaro.

Yes, I use to eat LOADs because I am a foodie.

Now, I am a changed man! And that is because I know better. I now ask my wife to serve

my meals with smaller plates, and ever since, I have never overfed myself.

Using a large plate makes the food small to the eyes.

But when you use a small/medium sized plate to serve your meal, you cannot overload a

smaller plate.

And even I you think your serving is small, don't panic.

You are better off eating two smaller plate of food than 1 large big plate. This is because

you will still end up eating less than a large plate.

ADVICE #1



Measure the servings of your meals using what I call the "Portion Control Using Your

Hand" by following the below:

Carbohydrates - A serving should be the size of your Fist e.g. The rice in your plate must not

be more than the size of your fist.

Protein - A serving of protein should be the size of your palm e.g. Your piece of meet, fish or

chicken should not be more than the size of your palm

Fat - A serving of healthy fat should be the size of your thumb e.g Your cashew,

groundnut,peanut butter spread should not be more than size of your thumb.

And to make it easier for you to understand this...

I have put below a picture that will give you an understanding of how to measure your

food based on what I have just told you:

ADVICE #2





When you eat you Vegetables, eat as much as you can without thinking about

how much you eat.

Reason is because, your Veggies are EXTREMELY low in calories and your body

will burn more calories digesting it than the calories in the vegetables itself, so do

not be afraid to eat as much as you can.

And finally, before I complete close up my explanation to you about portion

control, I want to show how EXACLTY what your "Healthy Eating Plate" should

look like when you serve yourself or your family a fat loss meal.

The "Healthy Eating Plate" was not created by me. It was created by healthy food

nutritionist at the school of Public health of harvard university and it shows you

EXACTLY the proportion of food as they should appear on your plate.

ADVICE #3



Here's the healthy eating plate below:

I want you to study

the "Healthy Eating

Plate" Photo above

very carefully.

It will help you

have it in mind how

to serve food when

putting some

healthy meals on

your plate.



Best Time To Eat Meals For Weight Loss…

Breakfast (7pm - 10pm)

Lunch (1 - 2pm)

Evening Snack (Anytime)

Dinner (7pm-8pm)

as a quick guide, here's the timing you can use for your meal plan below:



NOTE: You can add as much Vegetables to your meals at any time without timing!

Weekly Weight Loss Food Time TableBreakfast

(7.am – 10.am) Lunch

(1.pm – 2.pm)Snack

(anytime)Dinner

(7pm – 8pm)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Green Smoothie

Oats With Egg

Boiled Plantain With Vegetable Stew

Watermelon Smoothie

Orange And Banana Smoothie

Green Smoothie

Millet Pap With Moi Moi

Brown Rice & Beans With Vegetable Stew

Tasty vegetable Couscous

Brown Rice & Beans With Vegetable Stew

Carrot Or Avocado Salad

Cooked Beans With Corn

Oat Fufu With Okra Soup

Plantain With Stew

Garden Egg

Fruit salad

Garden Egg/Cucumber or carrot

Mixed Nuts/Pop Corn

Avocado Salad

Garden Egg/Cucumber or carrot

Coconut Chew

Vegetable Pasta

Oat Fufu With Vegetable Stew

Fish Peppersoup

Oat Fufu With Okra Soup

Beef Suya Bowl WithVegetable Salad Sides.

Chicken Stir Fry

Fish Peppersoup



You can use my timetable to kick start your own weight loss.

Alternatively, you can use the chart below to create your

own personal food timetable/meal plan.

All you need to do is go through the sections of the

cookbook, and select the meals you like for breakfast, lunch

and dinner and put them on your food timetable to follow

as a daily food guide.



Create Your Own Personal Weight Loss

Food Time Table

Breakfast(7.am – 10.am)

Lunch(1.pm – 2.pm)

Snack(anytime)

Dinner(7pm – 8pm)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Documents

Nigerian Weight Loss Cookbook - Amazon S3 · PDF fileI want you to know that I have PERSONALLY tried ALL of the recipes in this cookbook. ... In this Nigerian Weight Loss cook