Nigerian Weight. Loss Cookbook. By Olu Aijotan Quick Start Guide

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Grant Banks
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1 Nigerian Weight Loss Cookbook Quick Start Guide By Olu Aijotan

2 Quick Start Guide

3 Quick Start Guide All Right Reserved Copyright property of and Inspira Publishing Ltd 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.

4 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.

5 Welcome Message From The Author I 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...

6 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.

7 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

8 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!

9 ? Now let me ask you, what would you prefer? STARVE yourself to lose weight or Eat DELICIOUS Fat Burning Meals? 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.

10 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

11 Macronutrients Which Includes PROTEIN 1 Gram of Protein is EQUAL to 4 calories. Fish Chicken Breast Turkey Bush Meat Beans Tilapia Cat Fish Shrimps Prawns Egg Goat meat Beef Pork Sardines Salmon

12 HEALTHY FAT 1 Gram of Fat is EQUAL to 9 calories. Olive Oil Coconut Oil Natural Peanut Butter Natural Almond Butter Avocado/Pear Groundnut Walnut (Awusa) Cashew Nut Salmon Fish

13 HEALTHY CARBOHYDRATES a Gram of Carbohydrate is EQUAL to 4 Calories. Brown Rice (local) Sweet Potatoes Wheat Millet Oat Meal Quinona Whole Wheat Bread Whole Wheat Pasta Banana's Ezekiel Bread CousCous Wheat Bran

14 Micronutrients which. 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. BEST SOURCES OF FRUITS & VEGETABLES 1 Gram of Protein is EQUAL to 4 calories. Orange Mango Banana Apple Water Melon Carrot Whole Wheat Bread Whole Wheat Pasta Banana's Garden Egg/Egg Plant Efo Green (Spinach) Pumpkin (Ugwu) Lettuce Cucumbers Pepper Tomatoes Onion Okra

15 The Science Of Losing Weight 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 GOAL is to get your body to cut of between 400-500 calories per day without starving yourself or sabotaging your eﬀorts with

16 The GOAL is to get your body to cut of between 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.

17 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 You need to eat the right size of food. You need to eat healthy fat burning meals.

18 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...

19 ADVICE #1 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.

20 ADVICE #2 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:

22 ADVICE #3 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.

23 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.

24 Best Time To Eat Meals For Weight Loss as a quick guide, here's the timing you can use for your meal plan below: Breakfast (7pm - 10pm) Lunch (1-2pm) Evening Snack (Anytime) Dinner (7pm-8pm)

25 NOTE: You can add as much Vegetables to your meals at any time without timing! Weekly Weight Loss Food Time Table Breakfast (7.am 10.am) Lunch (1.pm 2.pm) Snack (anytime) Dinner (7pm 8pm) Monday Green Smoothie Brown Rice & Beans With Vegetable Stew Garden Egg Vegetable Pasta Tuesday Oats With Egg Tasty vegetable Couscous Fruit salad Oat Fufu With Vegetable Stew Garden Egg/ Cucumber or carrot Fish Peppersoup Wednesday Thursday Friday Saturday Sunday Brown Rice & Beans Boiled Plantain With Vegetable Stew With Vegetable Stew Watermelon Smoothie Carrot Or Avocado Salad Mixed Nuts/ Pop Corn Oat Fufu With Okra Soup Orange And Banana Smoothie Cooked Beans With Corn Avocado Salad Beef Suya Bowl With Vegetable Salad Sides. Green Smoothie Oat Fufu With Okra Soup Garden Egg/ Cucumber or carrot Chicken Stir Fry Millet Pap With Moi Moi Plantain With Stew Coconut Chew Fish Peppersoup

26 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.

27 Create Your Own Personal Weight Loss Food Time Table Breakfast (7.am 10.am) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Lunch (1.pm 2.pm) Snack (anytime) Dinner (7pm 8pm)

Grocery List. 1

Grocery List. 1 www.fighterabs.com 1 Disclaimer The information provided in this workout program is for educational purposes only. The author is not a doctor and this information shouldn t be taken as medical advice.