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CLEAN EATING GUIDE

The Complete Guide To Eating Delicious

Healthy Nigerian Meals To Lose Weight & Burn Belly Fat Without Feeling Guilty

By Olu Aijotan

www.aijotan.com

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Copyright Notice

This report is copyrighted and secured by Federal laws.

You do not have the right to re-publish or resell it unless the author gives the permission.

DISCLAIMER

This guide was created for informational purpose only.

It is not designed to treat, cure or diagnose any diseases or medical condition.

The fitness tips shared in this report is based on the author’s

personal experiences and research.

If you have any concerns about your health, please seek the advice of your medical doctor before following the tips shared in this plan.

The author and publisher will not be held for any issues that may occur as a direct and indirect result of using this material.

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INTRODUCTION

I would like to congratulate you for getting yourself a copy of the CLEAN EATING guide.

I say this because this marks the beginning of living a lifestyle that will pay you in good health from now for many many years.

This guide is for you if you are a foodie like me, love Nigerian foods and at the same time want to lose 5kg-30kg, drop down 2 – 3 dress size, look younger, reverse diseases and maintain your body figure.

This guide will show you how you can eat ANY Nigerian food of your choice healthily, in such a way that you will never gain an extra ounce of fat!

The best part is, you will be able to do so effortlessly without even doing any form of exercise (if you choose not to).

The technique shared in this report have been used by a few smart men and women to keep fit and healthy.

My desire is that you will use these techniques to live a healthier lifestyle while at the same time enjoying the amazing Nigerian foods available to you.

I have written this guide in a simple to understand way, so that you can immediately learn the healthy tips, master it and use it.

Now, let’s get started...

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WHAT IS CLEAN EATING?

There are a lot of weight loss programs and plans out there that promise to help you lose weight, drop kg etc

Many of these programs require you to eat some weird tasting foods, and sometimes foreign foods that are not local to Nigeria.

A lot of fitness instructors have even condemned our Nigerian foods as unhealthy, and instead recommend eating salads, and foreign foods.

The problem is NOT Nigerian foods!

Infact, Nigerian foods are one of the healthiest foods you can find in the world. Our foods are mostly fresh, organic, unprocessed and unpreserved.

They are REAL foods that were harvested from the farm directly to our local market and then into our kitchen.

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Think about it, our brown rice, fresh corn, green Vegetables are fresh and very healthy to eat!

They contain lots of fibre which is good for your body and packed with nutrients that makes your skin healthy.

We also prepare and cook these foods very close to its natural source unlike foreign foods that involve a lot of processing and refining which increases the amount of bad sugar in them.

Clean Eating is when you follow a diet that focuses on eating fresh whole foods that provides you with maximum nutritional benefits.

I am talking of fresh whole foods such as fruits, vegetables, lean proteins, whole grains and healthy fats like in the picture below:

Clean eating does not mean the other foods out there are “dirty”.

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It just means you are removing highly processed snack foods, sweets and other packaged foods that contain a lot of bad sugar from your diet.

The idea is for you to eat foods that are close to their natural state in the way they are grown as possible like many of our local Nigerian foods.

BENEFITS OF EATING CLEAN

There are lots of benefit in you eating clean, but I will mention 3 important ones in this guide:

1. You’ll Feel More Full

When you eat a balanced combination of whole foods, you will feel full quickly and for longer over the course of several hours.

This means, you won’t overeat junk foods and you’ll be able to keep weight gain away from you.

2. You’ll Reduce Your Risk Of Diseases

When you eat clean, you will eliminate diseases from your body because:

(a) You will not eat the highly processed, sugary and salty foods that invites diseases like diabetes, high blood pressure into your body.

(b) The nutrients in the clean food you eat will nourish your body and keep disease away from you. This will help you live longer.

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3. You’ll Lose Weight, Become Fit And Healthy

When you eat clean, your body will get rid of excess body and belly fat and you will become fit and healthy with the energy of a teenager.

The FIRST STEPS TO CLEAN EATING

Before you start eating clean, it is important for you to carry out a

measurement of your body.

This will enable you to track your progress and let you know when you are getting result on your clean eating and weight loss journey.

When you see result, you will be motivated to continue this clean eating, so it’s important you do these measurements.

There are four measurement you must take:

1. Take Your weight in Kilograms

Get on a weighing scale, and measure your weight in Kilograms and record it on a notepad with a pen.

When I did my weight reading, I actually weigh 82kg (which is the right weight for my height as I am quite tall).

Please don’t use a weight measurement you did few weeks or months back.

Make sure you take new measurements for accuracy.

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2. Use a tape rule to measure yourself

Start by wearing tight-fitting clothing (or no clothing) and use a tape rule to take a measurement of the following:

Waist: Measure your waist size at the belly button in inches by using the tape rule around your waist.

Bust: Measure around the chest right at the nipple line, but don't pull the tape too tight.

Chest: Measure just under your bust.

Hips: Place the tape measure around the biggest part of your

hips.

Thighs: Measure around the biggest part of each thigh.

Upper arm: Measure around the largest part of each arm above the elbow.

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3. Take a front and side picture of yourself

Stand in front of a mirror in a fitted cloth or your underwear with your mobile phone camera and take a picture.

Then turn to the side and take another picture of your profile view like the below image.

Save the picture on your phone for record purpose.

On a weekly basis, take progress pictures and measurements using the above method to track your progress to see how your clean eating is transforming your body.

Make sure you take your progress pictures in the same clothing/lighting and the same pose for consistency, so you can notice the difference easily.

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4. Calculate your BMI (Body Mass Index):

Your body mass index determines your weight based on your height.

To calculate your BMI, visit or click this link:

https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/

On that page, you will see the BMI calculator (like in the picture to this side). I need you to enter the following details:

1. Your Height 2. Your Weight 3. Your Age 4. Your sex (e.g. M/F) 5. Your Ethnic Group 6. Your Activity Level (depending on how

active you are).

Switch the height & weight to cm & kg for metric measurement

Then press the Green Calculate Button

BMI Result: The result of your BMI will fit into any of the following:

BMI Meaning

Below 18.5 Underweight

18.5 to 24.9 Healthy weight

25 to 29.9 Above Overweight

30 and above Obese

Record your BMI as well as part of your measurement. Your goal is to ensure that you are between 18.5 – 24.9 so you can be at normal weight.

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DISCOVER HOW MUCH CALORIES YOU NEED TO CONSUME

When you start eating clean, you need to know how much calories you are allowed to eat daily for your body to get the result you hope for.

Your daily calorie needs will be different from other people needs. That is why you need to calculate it.

The number of calories your body needs daily for healthy living is

dependent on numerous factors:

1. Your age 2. Your height 3. Your current weight e.g. in kilograms 4. Your activity levels (eg. Are you active or sedentary)?

Luckily, you don’t have to do any mathematical calculation to know how much calories you are allowed daily.

Go to this link: https://www.freedieting.com/calorie-calculator

You will see a form on that page that looks like the below:

I want you to fill in the following:

1. Your Age (in kg) 2. Your height (in cm) 3. Your weight in kilogram 4. Your sex e.g. Male/Female 5. Your activity levels

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Click the “Calculate” button and you will immediately see the result.

I did the calculation for one client of mine. Her name is Nneka.

Nneka’s profile: She is 35 years old, weigh 89kg, she is 1.68m tall (168cm), And she does little/no exercise.

Here’s her result below:

In the above screenshot:

Nneka needs 1,925 calories of food in her daily diet for consumption to maintain her current weight. To lose weight, she will need to do two things:

1. Reduce her calorie intake

2. Increase her activity level

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So, in Nneka’s case, if she is to lose weight…

She will need to deduct between 350 - 500 calories from her daily allowance.

Luckily, the calorie calculator above has helped her done the calculation.

The calculator has determined that Nneka needs to consume 1,556 calories daily for her to lose weight.

I want you to go and enter your details on that link right away: https://www.freedieting.com/calorie-calculator

If your goal is to maintain your current weight, then the calculator will tell you what your daily maintenance calories is.

If your goal is to lose weight, the calculator above will tell you your calorie consumption for fat loss to lose weight.

If your goal is to do “extreme fat loss”, the calculator will also tell you how much calories to consume.

Have you done that?

Great…

Now, let’s go to the next section where I’ll teach you how to eat less calories that fit into your daily calorie goals…

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HOW TO EAT LESS CALORIES IN YOUR FOODS

For you to eat less calories in your foods, you need to know the two MAJOR categories of food available to you and what those foods do to your body.

There are two major classes of foods:

1. MACRONUTRIENTS

This consist of foods such as:

Carbohydrates: Found in foods such as Rice, Beans, Vegetables, Yam, Garri etc. and provides 4 calories per gram

Protein: Found in foods such as eggs, fish, chicken, and this provides 4 calories per gram.

Fat: Found in foo such as cooking Oil, Avocado, Cashew/groundnuts and this provides 9 calories per gram.

2. MICRONUTRIENTS

This consist of Vitamins and Minerals such as calcium, folate, iron, vitamin C, Vitamin E, Zinc and they are plentiful in the local fruits and vegetables such as Ugwu Vegetable, Spinach, Watermelon, Oranges, peppers etc.

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THE PLATING METHOD TO REDUCE CALORIES

To eat clean and healthy, you will need to select your foods based on these two categories of MACRONUTRIENTS AND MICRONUTRIENTS

The foods I highlighted in red in each category are the choice foods that I highly recommend you eat as part of this diet.

The easiest way to cut down calories is for you to follow what I call “The Low-Calorie Plating Method”

Essentially, you get yourself a plate. You now fill half of it with Vegetables (Micronutrient).

You fill one quarter of the plate with protein (macronutrient)

You then fill the last quarter of the plate with Carbs/starch (Macronutrient)

Note: Because the vegetables are cooked with oil/drizzled with oil, it contains Fat (macronutrient)

Here’s what the plate will look like based on my explanation above:

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This plating method is the MAGIC of CLEAN EATING!

When you plate your meals this way, you will not only eat less calories, you will also be eating the macronutrients and micronutrients in the right proportion that help you eat in a clean way.

Here are some meals of what your plate of healthy meals should look like using the plating method:

Can you see that the vegetables is at least half of the plate?

The more vegetables in your plate, the lower the calories is.

That is because vegetables are GENERLY low in calories.

So whatever Nigerian leafy vegetable you can think of, such as:

1. Spinach (Efo Riro) 2. Ugwu (Pumpkin) 3. Water Leaf 4. Bitter Leaf 5. Kale 6. Afang (for Afang Soup) etc

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HOW TO COUNT CALORIES

Once you know how much calories are needed, you can then split the number of calories into the meals to eat for breakfast, lunch and dinner.

So, for example, Nneka that needs 1,556 calories can split her meals into the following:

BREAKFAST: 450 Calories

LUNCH: 500 Calories

SNACK: 200 Calories

DINNER: 450 Calories

TOTAL: 1550 CALORIES

It doesn’t matter how you split your calories, just make sure all the foods you eat does not exceed calories.

NOTE: Now, you may not be very accurate with your calorie counting, anything close to the number is fine.

So, for instance, Nneka, will try and get herself a breakfast that won’t exceed 450 calories, a 500 calorie lunch, a 200 calorie snack and a 450 calorie dinner.

CALORIES IN SERVINGS OF FOODS

With your plating method, you will need to count calories of what you put in your plate.

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For you to portion your meal in this way, you will need you need the following tool in your kitchen:

These measuring cups are available to buy in any open-air market or supermarket around you etc.

These measuring cups will make it easy for you to know how much calories are in any Nigerian meals you want to eat.

When you are counting the calories of food you eat, it’s usually in 1 cups or ½ cup or 1/3 cup or ¼ cups.

When counting calories of the food you eat, make sure you are only counting the calories of meals that are already cooked.

1 cup of uncooked Rice contains: 675 calories

1 cup of cooked rice contains 206 calories.

Can you see the difference?

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The same rule applies to other meals such as Beans, Yam, Garri etc.

Remember the cup I shared with you earlier?

That cup contains 128 grams.

To know how much calories is in a serving of any meal, you can actually go to www.google.com and type in “How many calories in 1 cup of cooked “Food name”.

Just like in the example below:

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Here’s the calories in some of the major foods that are common to Nigeria:

Food Calories 1 whole boiled egg 75 Calories 1 cup of cooked Spinach 41 Calories

1 slice of white bread 32 calories 1 slice of Agege Bread 140 Calories 1 medium apple 95 Calories 10 mls of Oil 90 calories

1 cup avocado 285 calories 1 medium sweet potato 112 Calories

1 slice of Yam contains 118 calories 1 boiled medium plantain 218 Calories

1 cup boiled Rice 206 Calories ½ cup of pounded yam 232 calories 1 cup of Garri 330 calories 1 cup Amala 352 calories

Please note: These are estimated accurate, so may vary slightly depending on portion sizes.

Use Google.com to search for calories in meals like I showed you above.

However, I have included a comprehensive list of calories in most foods common to Nigeria as a bonus to this guide and you can open it to see calories in it.

So, when you combine the individual components of foods together in one meal, you can gauge how much calories in them like this:

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BOILED PLANTAIN WITH VEGETABLE & FISH

BREAKDOWN:

218 calories of Boiled Plantain (Carbs) 185 calories of Fish (Protein) 40 Calories of Spinach, Pepper, Onion & Tomatoes (2 cups) 40 calories of 5 mls palmoil (Fat) TOTAL: 483 Calories

RICE WITH VEGETABLE FISH STEW

BREAKDOWN

206 Calories of 1 cup of cooked rice (carbs) 150 calories of Fish (Protein) 40 calories of Spinach, Pepper, Onion & Tomatoes 40 Calories of 5 mls palmoil

TOTAL: 436 Calories

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POUNDED YAM WITH VEGETABLE STEW & FISH

BREAKDOWN

232 calories of 1/s cup yam (Carbs) 150 calories of Fish (Protein) 40 calories of Spinach, Pepper, Onion & Tomatoes 40 Calories of 5 mls Palmoil (Fat) TOTAL: 462 Calories

GRILLED FISH & VEGETABLE (WITH PRAWN – OPTIONAL)

BREAKDOWN

280 calories of Salmon (Protein + Fat) 30 Calories of Vegetable (Carbs) 32 Calories of Prawn (Protein + Fat) 40 Calories of 5 mls Palmoil (Fat)

TOTAL: 382 Calories

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CATFISH PEPPERSOUP WITH FRUIT SALAD

BREAKDOWN:

47 calories of 1 cup watermelon (Carbs + Vitamins) 57 calories of 1 cup of apple (carb + vitamin) 258 calories of cat fish peppersoup (Protein + Fat) TOTAL: 362 Calories

MY PERSONAL FOOD PORTION TIP

As a rule of thumb, I always plate my own food using the below serving sizes:

• 1 cup of Carbs (for rice) e.g. Rice, beans. If I am having swallow, I only use ½ cup of swallow.

½ cup of swallows like pounded yam, Oat swallow, plantain swallow, Garri etc.

• I use 2 – 3 cups of vegetables (All vegetables are low in calories)

• 1 portion of protein (e.g. Fish, Beef, chicken)

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When I do this, most of my meals are usually between 400 – 500 calories. And it enables me to eat lower calories.

I STRONGLY recommend you follow the same rule too.

YOUR WEEKLY OWN MEAL PLAN

On this clean eating guide, you are allowed to eat any meal of your choice.

It doesn’t matter what type of Nigerian food it is, as long as you follow two things:

1. You are not eating more than the required daily calories intake you calculated at the start of this guide.

2. You follow the plating method portion serving that I showed you earlier in this guide as well.

However, as a guide, I have included a 7-day meal plan below that

you can follow as your weekly meal plan.

CLEAN EATING WEEKLY MEAL PLAN

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BREAKFAST LUNCH SNACK DINNER

MONDAY 1 x Oat meal with milk 1 x Boiled Egg

1 x Boiled Beans 1 x fish stew

1 cup of Water Melon 1 x boiled corn

1 x Fish or Beef Peppersoup

TUESDAY 1 x Pap 2 x Moi Moi

1 x Cooked Rice 2x Vegetable Stew 1 x Boiled Egg

1 x Banana 1 x handful of nuts

Eba With Okra And Fish

WEDNESDAY 1 x Oats with milk 1 x Boiled Egg

1 x Boiled Plantain 2 x Vegetable stew 1 x Beef/Fish

4 x Garden Egg 1 x Suya Kebab 1 x Mixed Vegetable Salad

THURSDAY 1 x cup of Green Smoothie 1 x boiled egg

1 x Boiled Beans 1 x fish stew

1 x Banana 1 x handful of nuts

Sweet Potato With Fish Stew

FRIDAY 1 x Pap 2 x Moi Moi

½ cup of Oat Swallow 2 x cup of Okra Soup 1 x meat or fish

1 cup Water Melon 1 x Boiled Corn

Chicken & Vegetable Stir Fry

SATURDAY CHEAT MEAL CHEAT MEAL CHEAT SNACK CHEAT MEAL

SUNDAY Vegetable Omellete Green Smoothie

Pounded Yam Swallow with Vegetable Soup & Beef

1 x Carrot 2 x cucumber

1 x Fish or Beef Pepper soup

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NOTE: You can also mix and match the foods in this plan to your desired taste. Also, make sure you follow portion sizes as advised.

HOW TO STICK TO YOUR CLEAN EATING

1. Plan your meals in advance

Use a meal timetable (like the one above) to plan your meal in advance.

Cook your meals in batches and put them into food container and put in the fridge/freezer.

I have a busy work schedule, so what I do personally is that…every Sunday, I prepare my Lunch for Mon – Fri and store them in the fridge/freezer.

You too can do this. It will make your clean eating journey easier.

2. Make a shopping list

Using your meal plan above, create a shopping list of all the ingredients you need for your meal.

Write down your list on paper. Take it with you when going food shopping so you can buy those healthy food ingredients. This method will enable you to stick to your healthy eating plan.

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3. Have Cheat Days

I want to encourage you to choose a day of the week as your cheat day.

A cheat day is a day you give yourself permission to indulge in eating anything you like that is considered junk food.

On the above meal plan, I have made the CHEAT DAY to be a Saturday.

Be flexible. Choose a day that is convenient for you and fit into your schedule, but make sure it’s one day per week

Personally, I choose Friday as my own cheat day and that is the day I eat my high calorie and guilty pleasure chocolate.

Please Note: Cheat day is only effective if you eat clean on the other 6 days, so make sure you do that too.

Healthy Cooking Tips

When it comes to clean eating, there are some cooking tips to follow that will make your clean eating to be compliant.

1. Try to Boil, roast, steam, bake, grill your food more instead of frying.

If you have to fry, shallow fry instead.

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Most Nigerians deep fry with lots of cups of oil. Shallow fry is when you use just 1 tablespoon of oil in a flat pan to fry.

2. Reduce the amount of palm oil in your stew

Palm Oil is compliant on the clean eating plan, but it contains lots of calories.

Unfortunately, most people use too much palm oil to make stew, soups etc.

You don’t need lots of palm oil. Cut your palm oil usage into half. So, if you currently use 5 tablespoon of palmoil, reduce it to just 1 – 2.

When using Vegetable oil and Olive Oil, remember to only use 1 – 2 teaspoons. And yes, both oils are healthy.

3. Don’t use too much salt

Do you know that the recommended intake of salt for an average person is 1 teaspoon of salt per day?

The truth is, most times, we consume at least 3– 5 spoons of salt in our various meals combine for the day.

Salt can increase high blood pressure, so do your best to reduce how much of it you add into your food.

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You can reduce it gradually, until your taste buds get used to having very little salt in your meals.

4. Remove Fat from Your Protein

Peel the skin on your chicken before eating it.

The chicken skin contains too much fat, and by peeling, you will make your chicken healthier to eat.

If you buy beef, make sure to have the fat trimmed away from the meat by the butcher too.

The Best Drink For Clean Eating

The best liquid to drink is Water.

It contains zero calories, lubricates your body, get rid of toxins and is the healthiest drink out there that you can have.

Make sure to drink 6 – 8 glasses of water daily.

For example, you can drink 1 glass before and after a meal, this will help you drink at least 6 glasses and you will feel full easily.

Take water first thing when you wake up in the morning and take more water as you go ahead during the day.

When you start, it might be a little too much, but you will get used to it.

Get yourself a water bottle. Fill it with water. Drink it where you go.

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Healthy Alternatives to Water

So, in case you find it difficult to drink “ordinary water” because you think it’s boring you can try this drink below…

Fruit Infused Water: Slice fruits such as lemon and cucumber into your water bottle to give it a nice flavour and then drink it.

What about Tea & Coffee?

Tea and Coffee with milk is allowed, but its only ok if you are not adding sugar to it though.

Soft drinks?

Soft drinks, Malt drinks, Alcohol, Bottled juices (like orange juice) should only be consumed only on your CHEAT DAY only.

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What If I like Sugar?

The No.1 cause of fat is excess sugar.

Personally, I call Sugar “slow poison” because it slowly damage your body without you realising it.

So if you want to eat clean, you need to run away from sugar.

Run as fast as you can!

Don’t add sugar to your food in any form.

Honey also contains a lot of sugar. While honey is healthy and ok to take in very small quantity, e.g 1 teaspoon, please be mindful that it has lots of calories.

If you absolutely need to sweeten your food because you can’t do without sugar, then the healthiest alternative is Stevia.

Stevia is made from the stevia plant. It contains zero calories.

And it can be used to sweeten food in replacement of sugar.

You can buy Stevia in any major supermarket across Nigeria and you can get some for like N4,000 – N5,000 and it will last you for almost 6 – 8 months depending on usage. .

Here’s what stevia looks like:

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TO Exercise Or Not?

The truth is…

You can lose weight and keep fit without doing any workout or exercise.

I know this because I have many clients who have lost 10, 15kg without even doing any workout.

I once had a client who sits on a wheel chair and she lost 32 kilograms just by eating healthy alone!

Weight loss is 80% Nutrition & 20% exercise.

Just like I have taught you in this guide…

To lose weight, you need to burn more calories than you consume.

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And the easiest way to burn more calories is by cutting down your calorie intake.

That means, you will get result faster If you follow the calorie deficit method I show you in this clean eating guide alone.

You will burn fat faster than if you eat junk food and exercise.

So, the question is…Should you work out?

The answer is YES!

Exercise has powerful health benefits.

1. It is good for unwinding and managing stress 2. It improves maximum blood flow round your body 3. Lowers your risk of heart diseases 4. Increase your energy levels 5. Help improve your sleep

When it comes to work out, I highly recommend the following workouts:

1. BRISK WALKING: Take regular “fast walking” for 20 - 30 minutes daily.

Make sure to maintain a fast walking pace of 100 steps per minute that give your heart and lungs a challenging workout.

This workout is one of the easiest and most effective cardio workouts.

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So, I suggest you “brisk walk” 4 - 5 times per week

2. JUMPING JACKS: Jump in the air with your arms flung adie0hair repetitively and spread the perform the jumping jack by jumping up in the air with your arms flung

You can view a short video that shows you how to perform your jumping jack workout at this link: https://www.youtube.com/watch?v=c4DAnQ6DtF8

3. PLANKING: Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width for 5 minutes like in the picture below:

YOUR WORKOUT EXERCISE PLAN

Combine all these 3 workout routines into your daily workout

by following the below plan:

STEP 1: When exercising, you should start with brisk walking for a period of 20 minutes.

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STEP 2: Then spend another 10 minutes doing jumping jack workouts.

STEP 3: Do the planking workout for 5 minutes.

Do these 3 workouts in 10 repetitions four times a week minimum and you will see amazing result in your health and your body.

CONCLUSION

In this quick guide, I have shown you simple method to do the following:

1. Calculate your current weight/BMI

2. How to Know Your Daily Calorie Needs

3. Portion your meals in a healthy way to eat clean

4. Count Calories on your diet

5. How to work out effectively to lose weight

If you follow these methods, you will see amazing result in your health and body within the next 4 – 8 weeks.

Remember, you can use the tips in this guide as often as you

want.

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Please, share your result and feedback too to me via email at support@naijaweightloss.com

Thank for taking the time to go through the Clean Eating Guide and I hope it will change your life beyond your expectations.

Your friend,

Olu Aijotan

Nutrition & Fitness Coach

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ABOUT THE AUTHOR Hi ya! I'm Olu Aijotan and I help people follow a structured healthy eating and fitness program so they can live a healthy and fulfilled lifestyle. I have been doing this for 10 years, and coached over 60,000 people through my healthy living and

fitness programs, my fitness newsletters and videos. Most of all, I am passionate about sharing my healthy living experience with the world and seeing lives and health of others transformed. If you are interested in my other weight loss and fitness program, then I HIGHLY recommend the 28-Day Weight Loss Challenge. You can get more information about it from this link below: https://aijotan.com/how-to-eat-healthy/