Kim Kardashian……..says she lost her pregnancy weight via the atkins diet, after which i started getting a few emails on how to adapt this diet for the Nigerian dieter. Finally a member of our forum Esthybaby has also decided to embark on the diet, so i have to quickly put up a write up on how this can be achieved. BTW, below is a pic of Madam Kardashian during and after pregnancy
The Atkins diet is practically a low carb diet. However, why i think it might appeal to the Nigerian market or be easier to do for Nigerians, is the fact that it allows a great amount of oil intake. Considering that a lot of our foods are oil based, it might be easier/more sustainable for Nigerians compared to the conventional low carb diet, south beach diet and the dukan diet which is a purely protein only diet.
How does the Atkins diet work? The Atkins diet works by switching the bodys metabolism from using glucose for energy to using stored fat for energy. The act of the body using stored fat for energy instead of glucose is usually referred to as ketosis. Ketosis occurs when blood glucose levels are low. A popular effect of this diet is the decrease in the onset of hunger. Because the foods you are eating (fats and protein) take longer to digest than carbohydrates, you notice that your levels of hunger drops remarkably.
So in this post (Atkins diet for Nigerians) we would deal with the first part of the Atkins diet, which is the Induction phase. This phase is a phase of rapid weight loss. Its the phase thats sets the motion for your body to start losing weight, and is important to promote ongoing weight loss as you continue your weight loss journey. The induction phase is all related to the insulin production in the body after you eat. The main function of insulin is to move glucose from the blood to peripheral tissues, where they will be needed for fuel or stored as fat. Thus, insulin is a regulator of blood glucose that is too high. Because on the Atkins diet, you are eating few carbohydrates, there is no glucose that can trigger the insulin response. Therefore, the body must seek an alternate fuel source to fulfill its metabolic needs. During this diet, the main sources of fuel for human cells (glucose) is now at less than adequate supply, cells must take alternate steps to convert stored fuel to glucose. And thus it uses the stored fat in the body.
It is recommended that you spend no more than two weeks on this phase. The phase eases your body into a state of ketosis. In this stage, you are to limit your carbohdrate intake to no more than 20 grams of carbohydrate per day, and this 20 grams have to come from healthy carbs like: green salads, green vegetables, tomatoes, peppers, pumpkin. Then ofcourse you can have your proteins, all types of meat and fish and chicken and eggs. You can also have semi soft cheese, butter, olive oil, vegetable oil, palm oil. You can have your coffee without sugar but alcohols are strictly not allowed in this phase. You definitely must drink at least eight tall flasses of water each day, but if you can take more better. Recently threr has been a recommendation of a daily multivitamin while on this diet. Exercise can be done on the diet, as most dieters see more results when they combine the Atkins diet with exercise.
The induction phase is where dieters see the fastes weight loss, ranging from 2 to 5kg per week when combined with exercise. However, it is not medically advisable to continue on this phase for more than two weeks.
So what are some Nigerian meals you can have while on induction phase or rather, while doing the Atkins diet for Nigerians?
1. Vegetable soup: Yes!!!! Vegetable soup is allowed oh, and you can enrich it with crayfish, periwinkle, lobster, fish, stockfish and the likes. Further more, you can use oil to make your vegetable soup, so for those who love efo riro, it is allowed on the atkins diet. A cup of green vegetables (dry) contains about 1.1g of carbohydrate. So if you are trying to stay under the 20g of carbohydrate per day, you can actually even take your vegetable soup twice in a day.
2. Peppersoup: I have come again with my pepersoup. Dont make it boring, interchange your proteins. fish peppersoup, chicken peppersoup, turkey peppersoup, croaker fish peppersoup, stockfish peppersoup, just mix it so you dont get bored.
3. Okro soup
4. Banga soup: Take this in moderation but you can fill it with meat so you dont feel bored.
6. Garden egg soup (dont know how this is made though)
7. Eggs: Boiled eggs, fried eggs. Try to make your fried eggs interesting. Add fresh veges, tomatoes, peppers, etc.
9. Shredded beef and chicken: You can use this to make meals with stir fry.
As more meals come to mind i would add to the list. If you are also on the diet and have any recipes please post and comment.