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Nigerian WeightLoss CookbookQuick Start GuideBy Olu Aijotanwww.naijaweightloss.com

Quick Start Guidewww.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kQuick Start GuideAll Right ReservedCopyright property of www.naijaweightloss.com and Inspira Publishing LtdYou do not have the right to resell, reproduce, distribute or share this material in anyform, either electronically or in print, by any means without the prior writtenpermission 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 theirown personal copy.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kPlease Read.My Lawyer Said I Must Say this!I have made every effort to ensure that the information in this book is accurateand up to date.The information will be relevant to the subject of weight loss, however, thecontent of the material is based on my own express views, opinion, experienceand research.Therefore, I advise that you do not substitute the content of this material forprofessional advice.If you have any severe/major food allergy, please make sure you speak with adoctor before trying out the recipe in the book.Finally: If you are pregnant, sick or currently undergoing medication, please seekadvice from a doctor before using the tips/ideas/ that I share in this book.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kWelcome MessageFrom The AuthorI want to say a BIG thank you for getting yourself a copy of the Nigerian Weight LossCookbookI personally believe you got your own copy of this program for one GOAL of.Being able to eat delicious variety of meals and atthe same time accelerate the rate at which excess fatburns off your body.Not only that, I know that you are a very EXTREMELY busy person and do not havetime 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 itback.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kAnd 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 ofthe 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.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kAnd 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 evenmaintain your body after the success of your weight loss.So, without wasting time, let's get started as I take you through the delicious recipesin this Nigerian Weight Loss Cookbook.Thanks for reading.Yours Sincerely,Olu AijotanNutrition & Fat Loss m

T h e N i g e r i a n We i g h t L o s s C o o k b o o kThe Truth About Food And Weight Lossif you REALLY want to get rid of excess weight loss, you have to pay SPECIALattention to what you eat!Now, what some people do is take the above statement the WRONG way and putthemselves on what they call "starvation diet".Where they start fasting and eating just one meal daily. Some people even go to theextreme of undergoing diets such as:Ÿ Chicken soup dietsŸ Indomie only dietŸ Atkins DietŸ Cambridge DietŸ 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!www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o k?Now let me ask you, what would you prefer?STARVE yourself to lose weight or EatDELICIOUS 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 whiledoing so.Then I can GUARANTEE you that this fat loss recipe cook book will help you start toeat 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 toprepare various delicious fat burning healthy recipes.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kBut before I do that, let me explain The Science Of Fat Burning FoodThere is actually a special science to "FOOD" and I want to open your eyes to it todayThe food you eat daily are divided into two major categories that are namely.#1. Macronutrients#2. MicronutrientsYour food energy comes from the MACRONUTRIENTS which includes PROTEIN, FATand CARBOHYDRATESwww.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kMacronutrients Which Includes PROTEIN1 Gram of Protein is EQUAL to 4 calories.FishChicken BreastTurkeyBush MeatBeansTilapiaCat FishShrimpsPrawnsEggGoat meatBeefPorkSardinesSalmonwww.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kHEALTHY FAT1 Gram of Fat is EQUAL to 9 calories.Olive OilCoconut OilNatural Peanut ButterNatural Almond ButterAvocado/PearGroundnutWalnut (Awusa)Cashew NutSalmon Fishwww.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kHEALTHY CARBOHYDRATESa Gram of Carbohydrate is EQUAL to 4 Calories.Brown Rice (local)Sweet PotatoesWheatMilletOat MealQuinonaWhole Wheat BreadWhole Wheat PastaBanana'sEzekiel BreadCousCousWheat Branwww.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kMicronutrients which .Micronutrients are the common Vitamins found in fruits and vegetablessuch as Vitamin C,A,D,E and K and B-complex , while essential mineralsincludes magnesium, manganese, Zinc, Calcium and selenium.BEST SOURCES OF FRUITS & VEGETABLES1 Gram of Protein is EQUAL to 4 calories.OrangeMangoBananaAppleWater MelonCarrotWhole Wheat BreadWhole Wheat PastaBanana'sGarden Egg/Egg PlantEfo Green (Spinach)Pumpkin aijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kThe Science Of Losing WeightFor you to lose weight, there must be calorie deficit. That is, your body must burnmore energy than the amount of food that you eat daily.CALORIE DEFICIT Calories from food you eat is less than calories your body useper day!www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kThe GOAL is to get your body to cut of between 400 - 500 calories per day withoutstarving yourself or sabotaging your efforts with crash diet that takes you back tosquare one when you stop using it, and eating the meals on this plan will help youachieve that EASILY.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kFor instance, by following the simple analogy in the photo above, if you eat healthymeals that contain 2,000 calories and your body burns off 2,500, that is a 500calories 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 1.2.You need to eat the right size of food.You need to eat healthy fat burning meals.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kOne question that crops up when it comesto fat loss and "eating" is.What size of food should I eat?I know you probably might have wonderedabout what size of food to eat as well, and I amgoing to address it in this section before we godeep into the cooking recipes.When dishing out food sizes in your plate, youneed to follow a SIMPLE rule of measuring thefood you eat so that you are not overeating thewrong food.This is called PORTION CONTROL.And to excise portion control that helps you eatright, you should follow the below instructionsfor what you serve in your plate before eating.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kADVICE #1Use 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 mymeals 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 servemy 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 asmaller 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 becauseyou will still end up eating less than a large plate.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kADVICE #2Measure the servings of your meals using what I call the "Portion Control Using YourHand" by following the below:Carbohydrates - A serving should be the size of your Fist e.g. The rice in your plate must notbe 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 orchicken should not be more than the size of your palmFat - 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 yourfood based on what I have just told you:www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kwww.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kADVICE #3When you eat you Vegetables, eat as much as you can without thinking abouthow much you eat.Reason is because, your Veggies are EXTREMELY low in calories and your bodywill burn more calories digesting it than the calories in the vegetables itself, so donot be afraid to eat as much as you can.And finally, before I complete close up my explanation to you about portioncontrol, I want to show how EXACLTY what your "Healthy Eating Plate" shouldlook 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 foodnutritionist at the school of Public health of harvard university and it shows youEXACTLY the proportion of food as they should appear on your plate.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kHere's the healthy eating plate below:I want you to studythe "Healthy EatingPlate" Photo abovevery carefully.It will help youhave it in mind howto serve food whenputting somehealthy meals onyour plate.www.naijaweightloss.com

T h e N i g e r i a n We i g h t L o s s C o o k b o o kBest 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)www.naijaweightloss.com