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The Niger ian Weight Loss Cookbook
Quick Start Guide
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The Niger ian Weight Loss Cookbook
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.
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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...
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The Niger ian Weight Loss Cookbook
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.
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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
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The Niger ian Weight Loss Cookbook
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!
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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? ?
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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
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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
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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
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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
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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
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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
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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.
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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.
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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...
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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
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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
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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
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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.
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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:
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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
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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.