Last Updated 05/01/2022

I'm sorry...

I'm about to break your dear little heart.

You see, NO food will actually cause you to lose weight.

It's your overall diet that matters.

Best Nigerian Foods For Weight Loss

These Nigerian foods for weight loss I'm about to reveal to you will only work their "magic" if they makeup majority of your Nigerian diet plan.

...AND... are eaten in the right quantity.

Now the bitter truth is out of the way, let's get to the sweet part you've been waiting for.

With no further delay here are the

39 Best Nigerian Foods For Weight Loss

Here are the best Nigerian foods for weight-loss, starting with fruits


Nigerian Weight loss Fruits



The secret is in the phytochemicals.

These phytochemicals act as natural fat busters and are found only on the outside of the fruit, according to researchers in Australia.

Mangos are even sold as a commercial weight loss supplement in the US where they don’t have mangos.

African Mango Supplement



Berries AKA 'tiny-but-mighty' are full of antioxidants and fibre.

Less I forget, they’re low in calories too.

Studies have shown that the antioxidant, anthocyanin, found in berries can alter gene activity in fat cells, making it harder to gain weight.

So, next time you want something sweet, juicy, and good for you, reach for blueberries, grapes, or strawberries, and don't feel guilty!

You might be asking:

Can I find berries in Nigeria?. Yes! In major supermarkets and farmers markets.

Bonus Download: Download Free PDF Document of over 100 Nigerian Foods and their Calorie content.



Avocado is a unique type of fruit.

They are rich in nutrients, minerals, fibre, and vitamins.

Avocados are high in monounsaturated fatty acids, which can help to shrink belly fat.

That wasn’t even the best part but I’ll save the details for another post. 🙂

Half an avocado mixed with tomatoes makes a great breakfast. You can add avocado to your salad as well.

Olive and Olive Oil

Olive Oil

“Extra Virgin olive oil” is probably the healthiest fat on the planet.

Mad! but true – Fat CAN help you to burn fat.

Olive oil contains a naturally-occurring chemical called oleic acid, which aids the breakdown of excess fats in the body.

Also, the Polyunsaturated fats found in olive oil can delay hunger.

The bottom line is:

You should start cooking most of your dishes with Olive oil if you’re trying to lose weight



Apples contain pectin–an ingredient that naturally slows digestion and encourages feelings of fullness.

Studies have shown that eating a whole apple instead of apple juice with your meal is a natural appetite suppressant

which helps you consume fewer overall calories without feeling deprived!



Pears are high in the fibre pectin (natural fruit sugars), which has been shown to help suppress appetite and aid in healthy digestion.

They are also good at eliminating unwanted water retention. So whenever you’re craving junk food, reach out for a pear to save you!



Contrary to the popular belief, bananas contribute to weight loss NOT gain.

Banana provides the body with Zinc (skin healing), filling fibre, potassium, etc.

Banana helps you relieve water retention because of the high potassium content.

Talking about potassium, make sure check out the next food on the list.



Just half a melon contains almost twice as much potassium as bananas do, making it a low-calorie, high-antioxidant alternative that can help in the removal of excess fluids around the body.

Watermelon (including seeds) has too many benefits than I can count on all my fingers and toes.



A half cup of cooked plantains packs almost 3grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Fry less often please! Make sure you're mostly eating cooked or grilled plantains. 



If you want a good body then eating grapefruits is one of the best things to do.

Grapefruit boosts metabolism and makes your body burn extra fat.

There’s more:

It’s a great source of fibre, which balances your blood glucose level.

If you don’t want to overeat, eating half a grapefruit about a half hour before your meals may help you feel full and eat fewer overall calories.



Lemon is a well-known detoxifier.

It’s a great natural weapon against water retention and could help you achieve a flatter stomach.

Adding lemon to water is also great for weight loss (it makes you feel full and it doesn't contain any significant calories).

Lemon juice also contains pectin – a type of soluble fibre that can help slow digestion, which is great for weight loss.

Papaya (Pawpaw)


Papaya contains a naturally-occurring enzyme called “papain”, which aids in protein digestion.

It can also help in breaking down food faster, easing bloating and flattening out your belly in no time.



Just like pawpaw, pineapple boasts a digestive enzyme that helps to ease bloating, settle down your stomach, and even relieve heartburn.

It’s high in natural fruit sugars or fructose, which could keep off sweet cravings.



This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze.

Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes.

Eat oranges sliced or squeeze fresh OJ (including pulp!) to get the best benefit from the fruit.


Nigerian weight loss vegetables



Cucumber is a low-calorie vegetable that's rich in fibre and fills your tummy up quickly.

If you are serious about losing weight then snack on cucumber or add them to your salads.

Finally, they also contain antioxidants such as quercetin and apigenin that helps fight cancer and lowers your risk of heart diseases.



Tomatoes are essential because they not only make your food taste better, they're full of antioxidants AND they help you lose weight.

It has been found to help you lose weight by reducing inflammation and water retention in the body.

Also they help in reversing leptin resistance (Leptin is a type of protein which helps to regulate metabolic rate and appetite, so our bodies rely on it to shed those extra pounds.)

Chilli Pepper


Adding chilli pepper to your food can be useful for weight-loss because they contain a substance called capsaicin – which helps reduce appetite and make you burn fat quicker!.

This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.

Also, a single chilli pepper contains a full day’s supply of beta-carotene (which is great for maintaining healthy skin, hair and nails)

and twice your recommended daily allowance of vitamin C – an essential antioxidant that battle toxins and foreign bodies in the bloodstream.



Okra is a vegetable high in fibre, which helps to regulate bowel function and encourage the growth of friendly bacteria in the belly.

In addition, it helps stabilise blood sugar levels and lower high cholesterol, reducing the risk of heart diseases.

Try cooking your okra soup with little oil, then you're good to go!




Cabbage is high in vitamin C and antioxidants.

Want to know the best part?

Cabbage extremely low in calories (just 22cal per cup), so you can fill your plate with the cabbage and not feel guilty 🙂



Broccoli is rich in filling fibre and only contains 30 calories per serving.

Also, it's a great source of calcium and an important cancer-fighting compound.

If eating broccoli causes bloating for you then try steaming it first (not cooking or boiling), which makes it easier to digest while still preserving the cancer-fighting ingredients

And yes you can find broccoli in farmers market and major supermarkets in Nigeria!



Carrots are not only juicy but are also high in fibre, which fills you up quickly. They also contain Vitamin A & K and they are good for your eyes.

So what I’m saying is…

Try eating carrots as snacks in between meals for better eyes And body.

Irish Potatoes

Irish Potatoes

True, potatoes are high in carbs, but potatoes aren't the enemy.

A 2008 study found that potatoes are the food that helped people feel satisfied the most. Plus they’re also rich in Resistant Starch, which helps your body burn fat.

Cook them don’t fry.

Replace that white bread breakfast with potatoes because potatoes are three times as filling as a slice of white bread yet healthier.

Sweet potatoes

Sweet Potatoes

Sweet potato is one of the best foods on the planet!

They are high in fibre and all sorts of vitamins than I can count on all my fingers and toes.

Despite the name "sweet", they contain Blood-sugar-regulating properties making them a good food for diabetics.



Yams are great weight loss breakfast options because they cook fast.

Most importantly:

They're rich in fibre which feels fill you up quickly and keeps you satisfied for a longer time.


Nigerian weight loss Grains and Legumes



Oats are mainly made up of insoluble fibre. This insoluble fibre not only gives you a feeling of satisfaction that keeps you from feeling hungry for a long time but also does not contribute to any calorie addition to the body.

Switch your breakfast cereal for a bowl of oatmeal, and you just may see body fat disappear

Ofada Rice

Ofada Rice And Sauce

If you can’t live without rice, then eat ofada … a healthier version of white rice because they’re complex carbohydrate and rich in protein and vitamins.

It is also better because it contains a rich supply of energising B vitamins, which could help you burn calories faster.


Nigerian Beans

Nutrients including protein and fibre are packed in each tiny bean.

Want to know the best part?

Beans tend to contain some resistant starch, which stops you from feeling hungry for a long time, while the high protein content will help burn fat and keep your body toned.

Try adding beans to your diet to shift your body into fat-melting mode.


Nigerian weight loss Nuts and  seeds



Almonds are packed with protein and also have high fibre content that stops you feeling hungry. In 2007, researchers at Purdue University also reported that – despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat.

Want to know the best part?

Almonds packed full of skin-boosting vitamin E

Snack on a handful of almonds in between meals and see a difference in your weight and skin.

Coconut and Coconut Oil

Coconut Oil And Coconut

Not all fats are created equal.

Coconut oil is high in fatty acids called Medium Chain Triglycerides (MCTs). Studies have shown that these fatty acids not only keep you satisfied for a long time but also increases the number of calories burned.

But you know that….

Coconut oil still contains calories, so the idea is not drink coconut oil, but replacing some of your other cooking oils with coconut oil.

Nuts (Cashew, Peanuts & Walnuts)

Mixed Nuts

Nuts have a bad reputation in the diet world but actually are excellent weight loss snacks.

They containing balanced amounts of protein, fibre, healthy fats, heart-friendly omega-3s, and skin-conditioning vitamin E.

Eat a small handful of nuts as a snack in between meals if you want a flat stomach and a slim waistline.

A 2011 study found that people who ate an ounce of nuts a day had higher levels of the "feel-good" hormone serotonin, which can act as an appetite suppressant. Higher serotonin levels may also help diminish stress levels — a big help when it comes to the fight against belly fat.

Just make sure not to over eat it, as they are still pretty high in calories – one handful is perfect.


Nigerian Weight loss Herbs and Spices



Garlic might not be the best for your breath…

BUT it’s definitely the best for a flatter tummy and a good health

because garlic is packed not just with toxin-battling antioxidants, but also a naturally occurring chemical called allicin.

When digested, allicin reacts with the blood to create a product capable of killing off many harmful bacteria and viruses that your body may be harbouring – including in the digestive tract.

To get the most out of garlic try adding a few raw cloves to your food just before serving



Ginger has anti-inflammatory, anti-nausea and antioxidant properties, which helps to aid digestion. It also contains an enzyme called zingibain, which helps digest proteins.

The bottom line is:

Start using ginger to spice up your food if you’re serious about winning the weight-loss battle.


Weight loss Animal produce

Egg (plus the yolk.)


Whole egg (plus yolk) is one of the best foods you can eat if you need to lose weight.

They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.

If you’re trying to lose weight it will be a good idea to add eggs to your breakfast.

Natural Yoghurt


Yoghurt contains live probiotic bacteria that aid digestion and also helps to relieve bloating and discomfort in the stomach.

Go for unsweetened yoghurt In between meals to help protect against inflammation and leptin resistance, which is the main hormonal cause of obesity.



Turkey is a great source of lean protein.

and we already know that protein in your diet is important when you're trying to achieve a balanced weightloss, since protein helps to preserve muscle mass and keeps you feeling full.

pound for pound turkey has lower calories and fat than chicken breast(which is also great for a balanced weight loss)


Weight loss Nigerian seafood

Seafoods (e.g. Crabs,Crayfish e.t.c)


Seafoods are jam-packed with all kinds of fat-burning properties, such as calcium and protein.

Add seafoods to your diet because they are the perfect weapon against excess fat.

Mackerel (AKA Titus)

Mackerel Fish

Eating a lot of oily fish like mackerel is a good idea if you want to lose weight and belly fat because it's high in protein and low in ‘bad’ or saturated fats.

It gets better:

These bad boys are not only tasty but are excellent sources of omega-3 fatty and omega-6 fatty acids, which are important for proper brain function

Slimmer AND smarter! – sounds great to me


Apple Cider Vinegar

Apple Cider Vinegar

Vinegar especially Apple cider vinegar is added to a lot of healthy food recipe because they are rich in vitamins and studies have shown that they can lower the glycemic index of high-carb foods like pasta.

Adding vinegar to your meals (like salad) amongst many other benefits can keep you from feeling hungry.

You might be wondering:

Where to get 'apple Cider Vinegar' In Nigeria?

Easy! Just order them for Here

Dark chocolate

Dark Chocolate

Studies show that Dark chocolates are high in healthy fats (MUFAs), which can help kick start your metabolism to burn fat. It may also help by reducing your cravings for sweet, salty or fatty meals


Don't forget to download the FREE PDF of Calorie content of these foods plus over 100 more Nigerian Foods. Just click on the link below.

Bonus Download: Download Free PDF Document of over 100 Nigerian Foods and their Calorie content.

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  1. Hello, I'm trying to lose weight and I'll be starting at the gym before the end of the year but I feel I should be on a diet before I start and even when I start. What meal plan do you recommend or a time table sort of or what do u think about dieting and work out together. Please let me know your thoughts.
    Thank you

    1. hi i think u should look at what you're working towards, if you're working out you need nutrition. you need to make sure you're eating and eating well, cutting out excessive sugars in your diet and so on. if you're working out with a fitness instructor you should probably talk to them as well.

  2. Wow, thank you so much for this article. I am weighing 117 though I'm on weight loss journey already, I only eats once a day. Hope it won;t affect me negatively

  3. Wow, thank you so much for this article. I'm weighing 117 though I'm on weight loss journey already, I only eats once a day. Hope it won't affect me negatively

  4. Good morning Femi Oja, I'm a mother of 4 and really need to lose weight both belly and body. How many quantity of carbohydrates should I be consuming in a day. again can I add lots of vegetable to the carbohydrates.

    1. Hello,

      For answers and more Check for the post titled “How to lose weight in Nigeria fast! (easy “No-Nonsense” guide)” on this blog. It’s the first post under Blog.

  5. Tnx a million times Mr. Femi, I love this article, but I would love to know if it is good for a teenager (15-16) to watch her weight. Will it affect his or her growth?

    1. Hello, Check out why in the post titled “How to lose weight in Nigeria fast! (easy “No-Nonsense” guide)” on this blog. It’s the first post under Blog.

  6. I like the fact that you explained that no food will make anyone lose weight in the beginning, I immediately started looking for where give a thumbs up and low and behold I scrolled down to see a lot of great comments, you are definitely doing a good job. Well done! Would definitely follow you on Twitter.

  7. I am currently on 114kg and I’m already on my weight loss journey. I have been able to stick to eating once a day which is lunch. But I want to know if it’s not dangerous for my health and if I am not going to have stomach ulcer if I continue eating once daily. Thanks

    1. Well, it not advised to eat one meal a day.

      You can eat 3 times a day and still lose weight just fine.

      To learn how, check for the post titled “How to lose weight in Nigeria fast! (easy “No-Nonsense” guide)” on this blog. It’s the first post under Blog.

    2. You won’t get ulcer from eating once a day as long as the food is healthy and has lots of protein and carbs. What you’re doing is sort of like an eating pattern called intermittent fasting. You can read up more on it if you like. It’s actually quite healthy and effective for weightloss.

  8. thanks femi, pls am trying to lose weight,from 97kg to 65kg and i need a diet food time table to guide me on the journey.note: i barely have time to exercise, i work drastically everyday.

  9. Am a 18 year old young lady and I really want to loss weight to 55 to 60kg I need more advice on weight loss for just 2 Month

    1. Hello, Check for the post titled “How to lose weight in Nigeria fast! (easy “No-Nonsense” guide)” on this blog. It’s the first post under Blog.

  10. I really to lose this weight, and the thing is that I have been dieting and going to the gym. But I feel like going back to the way I was eating before, it really hard

  11. Positive site, where did u come up with the information on this posting? I have read a few of the articles on your website now, and I really like your style. Thanks a million and please keep up the effective work.

  12. Hi femi, I’m over weight, and its very hard to go on a diet for me cause i take lots of sugary drinks and junk food, I’ve tried to stop but its difficult and i might need a food chart

  13. Wow femi you did a wonderful job here…God bless you .Am currently weighing 85kg to be sincere with me will I be able to get to 64kg…if you wouldn’t mind I would love a food timetable.

    1. Yes Uju, it is fine (in little quantity).

      However, it is better to Bake or cook because you’ll end using less oil. Which means you’ll be consuming fewer calories.

    1. Hello Blessing,

      Check for the post titled “How to lose weight in Nigeria fast! (easy “No-Nonsense” guide)” on this blog. It’s the first post under Blog.

      It would help

  14. Good day Femi, I like your article is a great job you did here. Please I need your help because I have been trying to reduce my weight but nothing is happening. I am now 100kg weight and 1.75 height, please help me. thanks

  15. Good job Femi,An eye opener and educative.pls i need all these in one place

  16. I’ve learn some good stuff here. Certainly price bookmarking for revisiting.
    I surprise how a lot effort you place to create any such excellent
    informative web site.

    1. Hello Ade, for more details on that, Check for the post titled “How to lose weight in Nigeria fast! (easy “No-Nonsense” guide)” on this blog. It’s the first post under Blog.

  17. Turkey? Am still in shock, tot turkey is fattening. How About the skin? Getting rid of turkey skin will be difficult.

    1. Hello Ify, you don’t really need to get rid of the skin. The most important thing is not to fry but grill or cook

      1. Thanks mr femi am a single lady and my current weight is 89 kg ad I want to come back to 65kg pls how do I place this food I mean the one to eat for breakfast lunch and dinner plsss mr femi

          1. Hello Mr Femi, this write up its so insightful and incisive. Getting a diet or weight management in naija style is very creative I must admit. It will be great if you can design menu plan for us please with the food and calorie count to enable us eat within the range.
            Much appreciated

          2. For Nigerian food and calorie count, Check the free Calories PDF Document on this post

          3. Hello Femi, please I will like to have the meal plan so that it will be easy for me to follow the procedure. Thank you!

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