23 African food with low calories for weight loss 2024
Are you searching for African weight-loss foods for dieting and weight-loss goals? You don't have to waste any more time. Because there are many food with low calories for weight loss in Africa that we will discuss today. You must maintain a diet chart for a healthy life with weight loss. Choosing foods that nourish your body is essential for weight management. And so I will discuss the 23 best African foods for weight loss. On that note, African cuisines are not to be left out, as many delicious and wholesome options can aid in weight loss and promote overall well-being. So stay with us. Here, we explore the top 23 African foods that can be included in the diet to support your weight loss journey.
Best diet foods for weight loss - African Food
Without wasting no more time, here are 23 best foods for weight loss in Africa:
1. Oatmeal - Best healthy And nutritious Breakfast
If you need a healthy breakfast to lose weight in Africa, then oatmeal is one weight-loss breakfast food to include. Oatmeal is a healthy and nutritious breakfast food high in fiber and complex carbohydrates, which help keep you full and satisfied for extended periods. This weight-loss diet is also a good source of vitamins and minerals like iron, magnesium, and zinc. Adding fresh fruits like bananas or berries to your oatmeal can increase nutritional value. Also, oatmeal is often lower in calories and sugar than other breakfast foods like pastries or sugary cereals, making it a healthy weight-loss choice.
2. Beans - Best Foods For Weight Loss
Beans are a great African weight loss food because they are high in protein and fiber. Which helps keep you full and satisfied for extended periods. Aside from their fiber content, they are also low in fat and calories, which makes them among the best foods to eat to lose weight. So, by incorporating beans into your meals, you can increase the nutritional value and make your meals more filling without consuming too many calories.
3. Vegetable Salad
Last on our list of African foods to lose weight is vegetable salad. This tremendous African weight loss diet helps you lose belly fat due to its low calorie and high fiber, vitamin, and mineral nutritional content. You can also include a variety of vegetables. Like lettuce, tomatoes, and cucumbers to increase the nutritional value of this meal without consuming too many calories. Additionally, you can add a protein source like grilled chicken or boiled eggs to your Salad to make it more filling and satisfying.
4. Papaya - African Pawpaw Fruit
Papaya, or pawpaw, is a tropical fruit widely consumed across Africa. It is a rich source of vitamins A, C, and E and dietary fiber. The enzymes in papaya, such as papain, assist digestion and may help break down proteins, promoting a healthy gut. Therefore, including papaya in your diet can complement your weight loss journey while providing a burst of natural sweetness.
5. Fruit Salad - Mix Salad For Weight Loss
Fruit salad is another excellent diet for weight loss in your African diet plan. It's low in calories but high in vitamins and minerals. You will surely get the best fruits for weight loss with this diet. It contains a variety of fresh fruits like berries, oranges, apples, pineapples, and watermelons, which also help you feel full and satisfied. Additionally, fruit salad is a great way to satisfy your sweet tooth without consuming a lot of added sugars or empty calories.
6. Okra - Best Low Calorie Vegetables
Okra, often used in stews and soups, is a low-calorie vegetable rich in soluble fiber, perfect for losing weight. The soluble fiber in okra helps slow digestion and stabilizes blood sugar levels, promoting feelings of fullness and reducing cravings. So, including okra in your diet can be a beneficial addition to your weight loss plan.
7. Wheat Bread - Eat Healthy Whole Grain Bread To Lose Weight
Known to be among the best breakfasts for weight loss, wheat bread is a healthier alternative to white bread because it's made from whole grains rich in fiber, vitamins, and minerals. Also, wheat bread is often lower in sugar and protein than white bread, which can help keep you full and satisfied for extended periods. Hence, it is a good choice for your dieting plan. So, substituting wheat bread for white bread in dishes like sandwiches or toast can reduce your calorie intake while still enjoying the same great flavors.
8. Moin Moin (Bean Pudding)
Moin Moin is a steamed bean pudding commonly enjoyed in Nigeria and other West African countries. It is made from blended black eyed peas, onions, peppers, and spices and mostly wrapped in leaves or moin moin nylon to be cooked and served. This dish is high in plant based protein and fiber, providing a sense of fullness and promoting a healthy digestive system. Therefore, replacing high calorie snacks with Moin Moin can help manage your weight while supplying essential nutrients.
9. Moroccan Vegetable Tagine
A Moroccan vegetable tagine is a slow cooked stew with various colorful vegetables like carrots, zucchini, eggplant, and tomatoes. This nutrient dense dish is low in calories and provides essential vitamins and minerals while keeping you satisfied.
10. Amaranth Leaves (Callaloo)
Amaranth leaves, commonly known as Kalalu. It is a highly nutritious leafy green that is widely consumed throughout Africa. Plus, it's rich in fiber, which will help increase satiety. It makes you feel fuller for longer. These leaves are rich in vitamins (A, C, K) and minerals (calcium, iron, magnesium). It will help if you are convinced that the high nutritional content of amla leaves supports overall health and wellness during your weight loss journey.
11. Abacha - Made From Cassava Flakes
Abacha, also known as African Salad. This African food can be a good alternative to include in your diet and weight loss plan. It is made from cassava flakes that are soaked, cooked, and seasoned with various spices, vegetables, and protein sources like fish. While Abacha is relatively high in calories, it can still be a healthy addition to an African weight loss diet when prepared with healthier ingredients like fresh vegetables for weight loss, lean proteins, and healthy oils like olive oil or coconut oil. It would help if you didn't rule it out from your African weight loss meal plan.
12. Couscous Powdered - Durum is Made From Wheat SemolinaCouscous is a staple food in North African cuisine. It is made from crushed durum wheat semolina. It can be a good option for you in a weight loss diet plan. This African diet is also a great alternative to refined grains. It offers a lower calorie option while providing essential nutrients like selenium and magnesium. In addition, Couscous can be paired with a variety of vegetables and lean proteins, making it a versatile and weight friendly meal.
13. Brown Rice - Ofada Rice
Known to be one of the good foods to eat to lose weight, brown rice is a healthier alternative to white rice because it is less processed and contains more fiber, which helps keep you feeling full for extended periods. This African weight loss food is also rich in vitamins and minerals like manganese, which helps to support healthy bones and skin. So, by substituting brown rice for white rice, you can reduce your calorie intake while still enjoying the same great flavors.
14. South African Bobotie - A classic African Casserole
Bobotie is a savory and mildly sweet dish from South Africa made with minced meat (often beef or lamb), spices, and an egg based topping. To make it more weight loss friendly, consider using leaner meats and reducing the amount of added sugar without compromising on flavor.
15. Bitter Leaf Soup - Best Healthy Instant Soup
Bitter leaf soup is a traditional African soup made from bitter leaf, known for its detoxifying and anti inflammatory properties. Like most diet foods for weight loss, bitter leaf soup is also a good source of vitamins and minerals. Like vitamin C, potassium, and calcium, with low calorie and high fiber content. Additionally, you can include lean protein sources like fish or chicken in the soup to increase satiety and make it a more filling meal.
16. Plantains - Healthy Carbohydrate Rich Foods
Plantains are a staple food in many African countries. They can be prepared in various ways depending on your taste buds. They are also a good source of complex carbohydrates and dietary fiber, providing a steady release of energy and keeping you full for longer. However, if weight loss is your goal, it's advised that you choose baked or boiled plantains instead of fried versions so you can enjoy this delicious food without unnecessary added fats and calories.
17. Grilled Fish - Best Low Calorie Foods For Weight Loss
Grilled fish is another excellent African food with low calories that is perfect for your weight loss program. It is so because fish on its own is high in protein, which helps to keep you feeling full and satisfied, and the little calorie content in it means you can eat a more significant portion without consuming too many calories. Additionally, grilling your fish helps to retain its nutritional value while minimizing the amount of added fat, making it a healthy and tasty option for weight loss meals.
18. Amala - Good foods for weight loss
Amala is one such Nigerian dish. It is easily prepared by mixing yam flour with water. You can also classify it among foods that help you lose weight. Because it contains a lot of fiber and complex carbohydrates. Like other weight loss foods, it also helps you feel full and satisfied for longer. So you can substitute amala for high-calorie foods like fried yam. Your calorie intake also decreases while enjoying its delicious taste.
19. Garden Egg Sauce - Healthy African Protein Foods
Garden egg sauce is an African dish. It's food made from garden eggs, tomatoes, onions, and various spices, making it a healthy meal for weight loss. It is also coupled with the fact that garden eggs are low in calories but high in fiber, which makes them a great addition to your weight-loss diet. Moreover, the tomatoes and onions in the sauce provide additional vitamins and minerals like vitamin C and potassium, which are suitable for your health. You can also pair garden egg sauce with a lean protein source like grilled fish or chicken to create a healthy and filling meal that is perfect for your weight-loss diet plan.
20. Chakalaka - Food with low calories for weight loss
Chakalaka is a spicy vegetable relish commonly served with bread, pap (maize porridge), or as a side dish. It typically includes beans, carrots, tomatoes, and various spices with nutritional content contributing to weight loss. Also, the high fiber content of chakalaka aids in digestion and supports weight management by promoting a feeling of fullness.
21. Nigerian Pepper Soup is Suitable For Weight Loss
Another one of the healthy foods to lose weight in Africa is pepper soup. It's a spicy and flavorful soup made from various ingredients like meat, fish, or vegetables. Pepper soup can be grouped amongst fat-burning foods because it is often spiced with peppers and other pepper soup spices, which can boost metabolism and aid in weight loss. Additionally, pepper soup is often low in calories and protein, making it an excellent food option to help lose weight. So, pairing pepper soup with a side dish like boiled yam can create a healthy and filling meal perfect for weight loss.
22. Boiled Yam - Best diet foods for weight loss
Boiled yam is also one of the best diets for losing weight. It's high in fiber and complex carbohydrates, which help keep you full and satisfied for extended periods. You can substitute boiled yam for other high-calorie side dishes, like fried yam or rice, to help reduce your calorie intake. You can also enjoy boiled yam with other low-calorie African foods like efo riro or garden egg sauce.
23. Groundnut Soup - Foods for weight loss and muscle gain
Groundnut soup is a Nigerian soup. It's made from groundnuts, spices, and a variety of vegetables, meats, and fish. Groundnut, on its own, is a great source of protein, healthy fats, and fiber, which can help to keep you feeling full and satisfied for longer periods. Therefore, cooking groundnut soup with spiced ingredients like ginger, garlic, and chili peppers can boost metabolism and aid in weight loss. You can pair groundnut soup with a Nigerian side dish like amala to create a healthy and filling meal for your weight loss program.
5 Tips for Preparing African Foods for Weight Loss
Here are some tips for preparing African weight-loss foods or creating a meal plan for weight loss in Africa:
- Portion Control: One of the most effective ways to lose weight without compromising on essential nutrients is to control your food portions. This is advised because most African foods can be calorie-dense, so it's important to keep your portion sizes in check.
- Use Healthy Cooking Methods: Rather than frying or deep-frying, consider baking, grilling, or steaming your foods. This will help reduce the amount of oil and calories in your meals for proper dieting.
- Use Lean Protein: For effective dieting, you can also opt for a fat-loss diet with lean protein sources such as grilled chicken, fish, or beans instead of fatty meats like pork.
- Add Vegetables: Vegetables are low-calorie foods in Africa that you can add to your meals to help you feel fuller for longer and provide essential nutrients. Examples of vegetables include spinach, ugwu, waterleaf, cabbage, carrots, and green beans.
- Eat More Whole Foods: African foods such as brown rice, plantains, and yams are great sources of complex carbohydrates and fiber, which can also help keep you feeling full and satisfied.
Conclusion - Food with low calories for weight loss
Creating a diet plan to lose weight fast largely depends on other factors. Like portion control, your cooking method, and choosing foods with low calories. Therefore, achieving your weight loss goals should be within reach by combining healthy eating habits with regular exercise and reduced portion sizes. Also, you can easily find many of these weight loss African foods on MyDelbina, as we are just one call away from assisting your dieting journey. So here's to a healthier, more vibrant you, embracing the best African cuisines for your well being.