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If you’re looking for a detailed and applicable Nigerian keto diet plan, stop right there! Your search is over.
The ketogenic diet, or “keto,” is a high-fat, low-carb diet that promises weight loss without the hunger bangs and the misery of feeling unsatisfied.
But can this approach truly coexist with our mostly high-carb Nigerian food options? Absolutely.
I’ll be a bit blunt here, eating just foods high in protein and fats is going to be a bit expensive, but as we know, ‘expensive is relative’, so some of you won’t mind.
In this post, I will introduce you to my 1400-calorie Nigerian Keto Plan.
It’s a meal plan designed to keep you in ketosis and lose weight while savoring some of our favorite Nigerian dishes.
Getting Started with Keto, First Steps
Getting started with a ketogenic diet can seem challenging, but knowing the right way to start can help ease your keto journey.
Here are several key first steps:
- Educate Yourself: Before diving in, take the time to learn about the keto diet. Understand the principles, benefits, and potential challenges.
- Start Slowly: Some people experience the “keto flu” as their bodies adjust to ketosis. Gradually reducing your carbohydrate intake over a week or two can help ease this transition.
- Set Clear Goals: What are your reasons for adopting a ketogenic diet? Whether it’s weight loss or better blood sugar control, having clear goals will help you stay motivated.
- Meal Planning: Plan your meals and snacks carefully. Plan and prep your keto meals ahead of time.
- Clean Out Your Pantry: Remove high-carb and sugary foods from your kitchen.
- Learn to Read Food Labels: Familiarize yourself with food labels to identify hidden sources of carbohydrates and added sugars.
- Hydration: Drink plenty of water and consider increasing your salt intake to counteract potential initial fluid loss, a common side effect of ketosis.
Remember that the transition to a keto diet is different for everyone.
Start slow! I’m emphasizing that.
Be patient with yourself and give your body time to adapt to this new way of eating.
Keto Diet Guidelines
It can be hard to figure out the right foods to eat on a keto diet, there are debates out there about which foods are keto-friendly, and which aren’t.
I’d say any food over 10g of carbs per 100g wouldn’t fit well.
Though various sources state different percentages, it is generally agreed that the ideal keto meal plan should contain less than 50 grams of carbs per day.
Do you know how low that is?
That’s a tiny plate of yam! Three slices of bread alone contain 45g of carbs.
Are you getting the picture?
It’s pretty damn low.
The recommended keto nutrient ratios are as follows:
- 55-60% fats
- 30-35% protein
- 5-10% carbohydrates
Without intentional and careful planning, it’ll be pretty difficult to hit these percentages.
This is why a meal plan is needed, and not just any meal plan, a pretty detailed one.
That’s exactly what I’m giving you today!
1400-calorie Nigerian Keto Diet Meal Plan for 7 Days
I’ve taken the time for you to arrange the foods that will keep you in ketosis while being high fat, and low enough in calories to ensure weight loss.
Let’s dive in, shall we?
Day 1
Breakfast (350 calories)
- 3 Eggs omelet, with a handful of spinach, and ½ slice of avocado
Lunch (568 calories)
- 1 bowl Chicken and Egg salad – (100g grilled chicken, 2 boiled eggs, 1.5 tbsp salad cream, 1 tomato) with 300ml yogurt.
Dinner (470 calories)
- 150g Grilled chicken, with 150g brown rice and 3 tbsp tomato stew
Daily Total: 1388 calories
Day 2
Breakfast (370 calories)
- 2 Scrambled eggs, 2 sausages, with coffee, 1 tsp sugar or honey
Lunch (360 calories)
- 300g catfish pepper soup
Dinner (623 calories)
- 200g grilled chicken, with 200g sweet potatoes, 1 boiled egg, and 2 tbsp tomato sauce
Daily Total: 1353 calories
Day 3
Breakfast (529 calories)
- Protein smoothie – (200ml Almond milk, 2 tbsp peanut butter, 2 dates, 1 scoop protein powder) with a 500g bowl of watermelon.
Lunch (495 calories)
- 1 wrap moimoi, with 1 boiled egg, and 1 can sardine.
Dinner (326 calories)
- 550ml Plain Greek yogurt, with 100g strawberries
Daily Total: 1350 calories
Day 4
Breakfast (355 calories)
- 150g ground beef stir-fry with 2 roasted tomatoes, ½ cucumber, and ½ onion
Snack (120 calories)
- 400g of watermelon
Lunch (390 + 85 calories)
- 2 servings of Spinach and tomato stuffed catfish, with 4 tbsp cabbage and carrot coleslaw, 1.5 tbsp salad cream
Ingredients
2 pieces of catfish backs or filet, 1 and ½ large, chopped tomatoes, 1 handful of chopped spinach, ¼ tsp ground coriander, ½ tsp crushed red pepper flakes, thyme, 2 tbsp olive oil, 1 finely chopped clove garlic, 1 tbsp yogurt.
How to prepare
Step 1: Grill tomatoes with salt aside in a pan or grill until satisfied.
Step 2: In a separate pan, add 1 tbsp olive oil, and garlic, then stir and cook for 1 minute.
Step 3: Add your spinach and thyme to the mixture and cook on low-medium heat for around 3 minutes.
Step 4: Turn off the heat, let the spinach mixture cool and dry, turn the heat back on, then add your yogurt, coriander, and tomatoes, and stir for around 1 minute.
Step 5: Use a knife to slit the middle of the catfish, then add your filling and bake in a preheated oven for 8-10 minutes or till done. Sprinkle it with red pepper flakes and enjoy!
Dinner (383 calories)
- 150g grilled chicken with 300g cauliflower egg fried rice
Daily Total: 1333 calories
Day 5
Breakfast (324 + 55 calories)
- Turkey Lettuce wrap – (Lettuce leaves as a wrap, and prepared ground turkey with onion and tomato as filling), with plain coffee and 1 tbsp unsweetened heavy cream.
Ingredients for filling
200g ground turkey, Chicken broth, 2 tbsp tomato paste, 2 tbsp olive oil, 1 small, chopped onion, 1 tbsp chili powder, and salt.
How to prepare
Step 1: Heat your olive oil in a pan on medium heat, add onions to fry until they start to caramelize, then add your turkey and season lightly with salt.
Step 2: Add your tomato paste and chili powder, and stir for 1 minute, then add the chicken broth and stir continuously for 2 minutes or till it starts to thicken.
Step 3: Whip out your lettuce leaves, double it up to look like a wrap, add your filling to the center, then top it off with sliced tomato, onion, and avocados.
Lunch (420 calories)
- Keto egg salad (3 hard-boiled eggs, ½ avocados, 2 tbsp mayo, 2 tsp lemon juice)
Dinner (630 calories)
- 3 Sticks of beef suya, with lettuce salad (100g lettuce, 1 boiled egg, 1 tomato, 1 tbsp salad cream, ½ cucumber)
Daily Total: 1429 calories
Day 6
Breakfast (350 calories)
- 3 Eggs omelet, with a handful of spinach, and ½ slice of avocado
Lunch (340 calories)
- 200g goat meat pepper soup
Dinner (750 calories)
- 2 Lettuce burgers (Lettuce top and base, 4 slices bacon or 2 sausages, 2 beef patties, 1 onion, 1 tomato, 2 tbsp mayo)
Daily Total: 1440 calories
Day 7
Breakfast (538 calories)
- 3 servings of Keto crunch wrap (wraps of lettuce stuffed with 150g of prepared ground beef, 1 large onion, 3 whole tomatoes, 3 tbsp mayo, and spices), with plain coffee and 1 tbsp unsweetened heavy cream.
Lunch (378 + 60 calories)
- Protein smoothie – (200ml Almond milk, 2 tbsp peanut butter, 2 dates, 1 scoop protein powder) with a 200ml bowl of watermelon.
Dinner (385 calories)
- 100g Beef stew with 150g brown rice
Daily Total: 1361 calories.
If you’re still here after the food timetable, you’re in for a serious treat! I cover nearly everything on keto below, so, follow me on this keto exploration.
What is Keto Anyway?
Keto” is short for “ketogenic,” which refers to a high-fat, low-carbohydrate diet.
It has gained popularity as a weight loss and health improvement strategy, as well as a potential treatment for conditions like epilepsy and type 2 diabetes.
But what makes it so effective for weight loss?
Let’s look at the reasons:
3 Reasons Why Keto is Effective for Weight Loss
1. Puts you into Ketosis
The primary goal of the ketogenic diet is to get you to a state of ketosis.
I’ll touch more on this below, but for now, ketosis is simply a state where the body uses fat as its primary energy source.
This can lead to significant fat loss, which is why many people turn to keto for weight management.
2. Appetite Suppression
The ketogenic diet helps control your appetite. Ketones, the molecules produced during ketosis, can reduce hunger.
Also, foods high in fats and protein digest slower, which leaves you feeling fuller for longer.
3. Increased Fat Burning
In ketosis, the body becomes efficient at burning fat for fuel.
This not only contributes to weight loss but also results in higher energy levels for individuals once they adapt to the diet.
Ketosis this, ketosis that, let’s fully understand it, shall we?
What is Ketosis?
I’ve touched on it briefly but to explain it further and simpler, ketosis occurs when carbohydrate intake is significantly reduced, and the body’s glucose reserves are depleted.
When the glucose levels are low, your body produces molecules known as ketones, from fats and uses those instead as an energy source, alternative to glucose.
So, how does this benefit you?
This means instead of your body using carbs as fuel, it taps into your stored fats and burns them. This means increased fat loss for you.
Pretty sweet right?
What you’re probably asking next is “What other ways can I get to this ketosis state?”
I got you covered:
Tips to Get into Ketosis
1. Ketogenic diet
Of course, it’s a no-brainer by now. It’s relatively one of the easiest ways to get into ketosis.
You eat way less carbs and more fats; this ratio causes a reaction that leads to ketosis.
2. Add Coconut oil to your diet
Including doses of coconut oil in your diet can help you reach ketosis.
Coconut oil contains fats called (MCTs) medium-chain triglycerides, which, unlike most other fats, are quickly absorbed by the body and taken to the liver.
They can then be either used for energy immediately or transformed into ketones.
That’s a very, very good thing friends.
3. Enter ketogenesis
Ketogenesis is usually tied to fasting.
When your body goes for long times without any food intake, which also includes no carbs intake, your body starts to tap into those stubborn fats, using them as fuel, which leads to effective weight loss.
Think of it as a backup, if there’s no food in your system, you don’t just fall and die right?
Your fat is a walking source of energy for your body.
4. Up your physical activity
Engaging in more physical activity can get you into ketosis.
How? When you work out, you use up your body’s stored glucose.
On regular diets, that glucose is usually replenished when you get home and serve yourself a big plate of fried chips, eating more carbs and upping your glucose levels.
You don’t understand how this helps right? I’ll explain!
If you exercise on keto or in a fasted state, instead of burning glucose, you burn the fats or ketones directly.
Get it? That’s great huh? You bet!
All that sounds great but hold on, your body can take 1-4 weeks to adjust to using ketones as fuel.
During this period, you will experience decreased workout performance.
Foods You Should Avoid on a Ketogenic Diet
When we eat foods with carbs, those carbs convert to glucose and are used as the body’s main source of energy.
Now, that isn’t necessarily a bad thing, but if you’re trying to get into ketosis, you don’t want that.
Here is a food list to avoid on a Keto diet:
Grains
Grains such as rice, oats, wheat, cereals, and the like are very high in carbs.
They should be avoided on keto.
Pasta
Spaghetti, mac, and noodles are like the carb kings, it’s no secret that you should avoid these on a keto diet.
Sweetened drinks
The drinks have to go unfortunately, most drinks including juices, sodas, and energy drinks, are way too high in sugar and carbs.
Baked foods
The delicious baked goodies like our beloved bread, cookies, doughnuts, cakes, and the like are huge packs of carbs, so, they have to go.
Cow’s milk and some other dairy’s
Cow’s milk, goat milk, oat milk, condensed milk, and sweetened yogurts contain too many carbs, and can’t fit into a keto diet.
Sweets and sugars
Pretty obvious one here, sugar, honey, syrups, and processed candies are a no-go on keto.
Although, adding just a teaspoon a day to your teas should be fine.
Swallows
Pounded yam, eba, fufu, semolina, wheat, and others are way too high in carbs, and even calories, so get ready to cut these off on keto.
Go low on nuts
Hear me out! Nuts are great, they’re very good sources of fats, but they also contain quite a bit of carbs. So, have them, but be gentle.
Starchy vegetables
Foods like potatoes, sweet potatoes, yam, and plantain are delicious, but they pack a punch of carbs!
So, except you can take very, very little amounts, they have to go.
Most fruits
Nearly every fruit is high in sugar, except some like strawberries and watermelon, the others should be cut off on keto.
What Are the Types of Keto Diet Plans?
There are various types of keto diets out there, from clean and strict to lose and vegan, let’s go through them:
- Standard Ketogenic Diet (SKD): This is the most commonly practiced form of the keto diet. It typically consists of about 55-60% fat, 30-35% protein, and 5-10% carbohydrates.
- Targeted Ketogenic Diet (TKD): TKD allows individuals to consume extra carbohydrates around their workouts to provide energy for exercise performance. This variation is often used by athletes.
- Cyclical Ketogenic Diet (CKD): CKD involves cycling periods of high-carb intake (usually 1-2 days) with strict keto days. This approach is often used by bodybuilders and athletes to maximize performance and muscle gain.
- High-Protein Ketogenic Diet: This variation increases the protein intake compared to the standard keto diet.
- Vegetarian or Vegan Keto Diet: These are keto diets adapted for those who don’t consume animal products. They involve plant-based fats and protein sources.
Side Effects of The Keto Diet
Keto diets can have some temporary side effects, especially during the initial phase when the body is adjusting to a low carb, high-fat eating pattern.
Common side effects include:
Keto Flu
This includes symptoms like fatigue, headache, dizziness, nausea, irritability, and difficulty sleeping.
It usually occurs within the first few days of starting a keto diet.
Digestive Issues
Some people may experience constipation or diarrhea when going keto as their digestive system adapts to the dietary changes.
Dehydration and Electrolyte Imbalance
Ketosis leads to increased excretion of water and electrolytes.
It’s essential to stay well-hydrated and ensure an adequate intake of sodium and potassium.
People Who Should Avoid Keto
While the ketogenic diet can be beneficial for many people, it’s not suitable for everyone.
People who fall under these categories should either avoid keto or consult a healthcare professional first:
1. Pregnant or Breastfeeding Women
During pregnancy and breastfeeding, it’s essential to have a balanced diet to meet the increased nutrition your body needs.
2. People with Pancreatic or Liver Disorders
Ketogenic diets can put additional stress on these organs.
3. History of Cardiovascular Disease
For individuals with a history of heart disease or high cholesterol, keto diets may increase the risk of heart health issues.
A modified or supervised keto diet may be more appropriate.
4. Young Children
The keto diet is generally not recommended for very young children, as their developing brains require a consistent supply of carbohydrates.
5. People with Hypoglycemia
For individuals prone to low blood sugar (hypoglycemia), a keto diet may worsen these episodes.
My Take on Keto
We’ve come far, I’ve covered nearly everything on keto. But now, what’s my take?
I wouldn’t go on a keto diet, except if it was for severe health reasons.
Although I see why it works, carb foods are usually high in calories, don’t keep filled, digest quickly, and leave you craving even more carbs.
This is contrary to protein and fats which are way more satiating.
But I think it’s too extreme, quite unnecessary, and I love my carbs.
You don’t need to go to this extreme to lose weight, and I speak from experience as I lost over 10kg while still eating rice, spaghetti, and bread.
It all comes down to moderation and exercise, simple.
I made this post for keto enthusiast and anyone who just wants to add some keto meal options to their diet.
Final Words
There you have it! My detailed keto diet in Nigeria and a full guide to keto.
If you’re taking your first steps into the world of keto, remember to educate yourself, set clear goals, plan your meals, and ease into the diet slowly.
Keto FAQs
How fast can I lose weight on keto?
Weight loss varies, but many people see rapid initial loss in weight due to water loss, followed by gradual weight loss due to the low-calorie value of keto foods.
Do keto supplements work?
Keto supplements, like exogenous ketones or MCT oil, may help some people ease into ketosis or boost energy levels.
But they’re usually expensive, overhyped, and still require much more research to back up their proposed claims.
Can I lose weight on keto without exercising?
Yes, you can lose weight on keto without exercise. Weight loss primarily depends on maintaining a calorie deficit.
However, at some point, you’ll need to include some exercise to continue losing weight.
Can a keto diet help cure metabolic diseases?
While a keto diet may help manage certain metabolic conditions, it’s not a guaranteed cure.
Can a keto diet help with brain health?
Keto diets promote the production of ketones, which serve as an alternative energy source for the brain.
Can a keto diet help you gain muscle mass?
Keto diets may not be the ideal choice for muscle gain since they’re typically low in carbs.
However, some variants like the targeted ketogenic diet allow for carb consumption around workouts.
How do I know I’m in ketosis?
Common signs of ketosis include increased thirst, frequent urination, and decreased appetite.
You can also use urine strips, blood ketone meters, or breath analyzers to measure ketone levels.
Can I take days off on keto?
It’s not advised to take breaks from keto, as one day of high-carb eating can impact your efforts of getting into ketosis.
Is popcorn keto-friendly?
Traditional popcorn is relatively high in carbs, making it not keto compliant.
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