It is no secret that dieting and weight loss tips are the rage nowadays. But, many people do not know what to eat and what not to eat if they want to lose weight.
This shopping list has been specially designed for my Nigerian people, but hold on if you don’t live in Nigeria, just jump in because I’m sure you’ll find a couple of these items interesting, and also in your market.
We all know that losing weight can be tough. It’s hard enough to keep up with a diet and exercise plan without having to worry about where to get your next meal. That’s why we’ve put together this list of our favorite weight-loss food items that are easy to find and delicious!
Let’s get started!
The Essential Weight Loss Foods of Every Shopping List in Nigeria
Before going to the market or thinking of buying any food, see this checklist, and make sure your checklist contains these categories of food;
- Whole grains and nuts
Also before you buy any food, you have to do these:
- Check the ingredients: Don’t buy foods with a long list of unrecognizable and unpronounceable ingredients. If you don’t know what you’re eating, chances are it’s not good for you.
- Buy in season: The best way to eat local is to buy in the season when foods are freshest and cheapest—and therefore most nutritious!
- Buy organic produce when possible (or at least wash your fruits and veggies very well). Organic produce is grown without pesticides or hormones, which means fewer chemicals for your body to absorb during digestion not to mention all those pesticides can cause some serious health problems themselves!
With all that being said, let’s get right into business.
Vegetables are abundant in Nigeria, and they’re almost always served with meals. They are rich in fibers which help in digestion and also keep your stomach full for longer hours. They are also often lower in sodium than other foods which are good for people with hypertension or prehypertension.
You can also buy them at most markets and grocery stores, if you want to save money while eating healthy, buy vegetables instead of fruits! Some good vegetables to get in the Nigerian market include; pumpkin leaf (ugu), spinach, kale, celery, broccoli, etc.
Spinach: Spinach is one superfood that makes our list because it’s loaded with antioxidants and it’s got a great taste too! Try adding spinach to salads or even smoothies to get some extra nutrients into your diet without sacrificing any flavor (or trimming down).
Celery: Celery has lots of nutrients such as vitamin K, potassium, manganese, magnesium, and vitamin C among others which help to maintain a healthy immune system as well as assist the body’s natural processes for fat burning. It is also rich in fibers which help promote digestion by assisting with the elimination of waste from the body through the elimination process that may be causing bloating or discomfort after eating certain foods like processed foods
Broccoli: This leafy green vegetable is high in fiber and low in calories, so it will help you feel full while keeping your calorie intake low. Broccoli contains vitamin C which helps strengthen immunity; folate which helps prevent birth defects; calcium which builds strong bones.
Carrots: Carrots are one of the healthiest vegetables around because they’re low-calorie (about 20 calories per cup), high in fiber (3 grams per cup), contain zero fat or cholesterol but plenty of vitamin A (40% RDA per cup).
Fruits are rich in vitamins and minerals which help in boosting immunity and prevent diseases from occurring in the body. As a result of their low-calorie content, high in fiber, high in vitamins and minerals, and high in antioxidants, and phytonutrients. Fruits can help you to lose weight fast without feeling hungry or deprived. In addition to helping you lose weight fast, fruits will also help fight disease by improving your heart health.
Fruits are also available at markets and grocery stores, but they may be more expensive than vegetables. You can eat fruits like apples, bananas, grapes, etc.
Apples: Apples are full of fiber and water, which means they’ll fill you up without adding any calories. They also have lots of antioxidants, which are good for your immune system and keep inflammation at bay.
Oranges: Oranges are another good source of fiber and water and also vitamin C (yay!). If you want something sweet with fewer calories than an apple or orange, try tangerines.
Pears: Pears are also low in calories and high in fiber like apples. They are also rich in vitamins and minerals which help boost your metabolism, making them an excellent choice for a healthy meal plan.
Berries: Berries are full of antioxidants like vitamin C and anthocyanins (which make them blue/red/purple) and other nutrients that help improve heart health and reduce inflammation throughout the body, making them perfect for anyone who wants to get rid of those stubborn belly fat deposits once and for all! They’re also low in calories but high in fiber so they’ll keep you full while helping you maintain your weight.
Watermelon: Watermelon is full of water and fiber, which means it will help you feel full while providing a source of hydration. Plus, it tastes great!
Cucumbers: Cucumbers are very low in calories and high in water, making them an ideal food for anyone who wants to lose weight. They are also rich in vitamin C and folic acid, which help to keep your digestive system healthy.
Bananas: Bananas are one of the most popular fruits in Nigeria, and they come with a lot of benefits: they’re high in potassium, fiber, vitamin C, and other vitamins! Plus, they have a great texture for snacking on when you’re on the go. Plus, since they come in their container, there’s no waste from packaging either!
Bananas are rich in antioxidants such as vitamin A and C as well as potassium (which helps regulate blood pressure). They’re also a good source of fiber and B vitamins such as folate or folic acid (important for heart health).
Bananas also contain resistant starch that helps keep insulin levels stable by slowing down how quickly food moves through your digestive tract—allowing you to feel fuller longer!
Avocado: A great source of monounsaturated fat (the good kind!). Avocado is also high in potassium and vitamin C, which helps with muscle and nerve function. Avocados are full of healthy fats, which help your body burn fat more efficiently and keep you feeling full longer so you won’t overeat at mealtime. They’re also loaded with fiber, which helps keep your digestion regular and prevents constipation.
Pineapple: Pineapple is great because it’s full of vitamins C and A which help fight off illness and keeps your skin looking young! See other fruits you can add to your list.
Protein helps in boosting the metabolism and also prevents hunger pangs. You can get protein from fish, chicken breast, and lean meat.
Fish and poultry: Fish and poultry are good sources of protein, which is important for building muscles and maintaining a healthy metabolism. Fish and poultry are also good sources of omega-3 fatty acids, which may help to lower blood pressure and reduce the risk of heart disease.
Salmon: Salmon contains omega-3 fatty acids which help reduce inflammation throughout our bodies so that we can burn more calories even when we aren’t exercising!
Eggs: Eggs are a great source of protein and contain very little fat or cholesterol. They’re also super cheap! Eggs are another great source of vitamins and minerals like folate (which helps reduce homocysteine levels), selenium (which protects against free radicals), phosphorus (which helps regulate blood pressure), and vitamin E.
Eggs are loaded with protein, which helps you feel full longer so you don’t overeat later on! Eggs also contain vitamin A and B-12 vitamins.
Yogurt: Yogurt has been shown to help prevent diabetes by regulating blood sugar levels while also helping build strong bones and muscles due to its high calcium content. It’s also packed with probiotics that help improve digestion and boost immunity!
Oils are a great addition to any weight loss diet. They provide you with many nutrients and are excellent for your heart, brain, skin, hair, and joints. Oils also improve metabolism which helps you burn more calories throughout the day.
Olive Oil: Olive oil contains monounsaturated fats that can help reduce your cholesterol levels and prevent heart disease. It also contains antioxidants that help prevent cancer and other diseases like Alzheimer’s disease as well as osteoporosis (Brinkley 2004).
5. Whole Grains
Whole grains include foods such as brown rice, whole wheat bread and pasta, oatmeal, popcorn (air-popped), and quinoa. Whole grains are high in fiber which helps to keep you full longer. They are also rich in nutrients such as vitamins and minerals that help maintain a healthy body. Whole grains provide antioxidants that may help prevent disease. Additionally, they contain phytochemicals that can help support the immune system by fighting off harmful bacteria or viruses that enter your body through food poisoning or infections like colds & flu, etc.
Whole grains are some of the best sources of complex carbohydrates available because they take longer to digest than refined grains do (which means they won’t spike your blood sugar levels). Plus, whole grains contain fiber and other nutrients that can help reduce inflammation in your body—which may be why they’ve been linked with a reduced risk of heart disease and type 2 diabetes! Try adding whole grains like quinoa (which has 9 grams per cup) or barley (7 grams per cup) into soups or stews for an easy way
Whole grains contain lots of protein which helps build muscle tissue while burning fat at the same time but they also contain healthy fats which keep hunger away longer than other carbohydrates do!
Dry Beans, Peas, Legumes, and Nuts: Eat lots of beans. Beans are one of the most nutritious foods that exist—they’re full of fiber and protein, which will help keep you feeling full after meals so you won’t want to snack between meals or eat too much at once (which could lead to bloating). Rice can also be good for this purpose because it tends not to cause bloating as much as other starches like bread do (and it has lots of fiber too!).
Beans, peas, and legumes are packed with protein, fiber, and other vital nutrients. The main source of protein in beans is magnesium which boosts energy levels and brain function.
Nuts are another good source of healthy fats that can help you feel full for longer periods. They contain fiber as well as healthy fats that regulate blood sugar levels.
The next time you go shopping for groceries in Nigeria, make sure to stock up on dry beans, peas, and legumes because they contain carbohydrates that give your body energy after consumption or digestion by the body (metabolism).
Oatmeal: Oatmeal is full of fiber, which slows down digestion and helps prevent blood sugar spikes that lead to hunger pangs later on in the day (and night). It also contains minerals like magnesium and potassium, which are great for boosting energy levels!
Oatmeal is one of the best sources of whole grains around and it’s delicious! You can make oatmeal by boiling it in water for about five minutes and adding cinnamon or other spices if desired (but don’t add sugar).
Brown Rice and Beans Combo: This combination has an amazing amount of protein and fiber, which will help keep you feeling full while providing energy throughout the day. It’s also easy to make at home!
Quinoa: This ancient grain is packed with fiber, iron, magnesium, phosphorus, copper, and manganese-all important nutrients for your health! Quinoa also has a low glycemic index rating. That means it won’t cause your blood sugar levels to spike as other grains do!
Walnuts: Walnuts are high in omega-3 fatty acids, which help reduce inflammation throughout your body—especially in joints like knees or elbows where there’s a lot of pressure on tendons or ligaments during exercise routines like running or biking outdoors!
Almonds: Almonds are full of protein and healthy fats that help balance blood sugar levels and reduce cravings for sugary foods. They’re also rich in vitamin E, which can help fight inflammation in the body (which is associated with weight gain).
Other Must-Have Items Weight Loss Shopping List in Nigeria
- Peanut butter (the healthy type)
- Sunflower seeds
- Flaxseeds (linseed)
- Chia seeds, etc.
While the above list is not exhaustive, it’s a good start. You can also add to your weight loss shopping list in Nigeria by looking at the ingredients of some of the foods you buy every day. For example, if you buy bread regularly and you want to know if they are good for weight loss, look at its ingredients. If wheat flour is listed as one of its last three ingredients on the label, then this bread is not perfect for weight loss as it contains high amounts of carbohydrates that lead to an increase in blood sugar levels when consumed.
Shopping for food when you’re trying to lose weight can be a little overwhelming. There are so many products out there, and they all claim to be the best thing since sliced bread.
These foods will help you lose weight by keeping you full and satisfied throughout the day, while also providing enough nutrients to support your body’s needs. In addition, they’re great for overall health—helping prevent disease and keep your body strong. The best part is that they’re delicious!