On Keto, The Nigerian Diet and Keto Meal plans


Interested in a Low Carb Meal? Download my 3 weeks plan Here

Wait what? 9jafoodie is writing about Keto.. nne but why. Simple answer is that the 9jafoodie blog has always been a place to educate and provide researched information on all things Nigerian food related. Whether or not I am a believer or practitioner of something, my hope is to always be objective enough to provide science based fact about it.  It’s no secret that my approach to weightloss is the LIN approach which encourages the consumption of foods in all groups based on individual goals. However I do understand that my approach doesn’t work for everyone, some prefer more restrictive approach like the Keto diet and this is completely fine, as adults we are free to make our choices. My goal with this post is to inform, not to sway anyone one way or another.

I hope this post serves to enlighten you on what Keto is, how it works, why it works and necessary steps to take if you are interested in a ketogenic Nigerian diet.

What is Keto

Keto is a diet approach which require its followers to eat meals high in fat, low in protein and very low in carbohydrate.  It was invented in the 1920s as a way to cure epilepsy.

The major difference between Keto and other regular low carb diets is that keto restricts both carbohydrate and protein intake instead of just carbohydrate intake. A true keto diet requires the body to be in a state of ketosis which conversely create a lower insulin environment and ultimately reduces fat store

How does Keto diet work

The premise of keto diet is that when the body is starved of carbohydrate (which is the primary source of glucose for the brain) it has no choice but to use available fat. This is achieved by a conversion process through the liver which converts fat into fatty acids and ketones. The ketones produced is then used as the primary form of energy for the brain. i.e retraining the brain to use fat as a source of energy instead of carbohydrates.  When lots of ketones are present in the body, it’s said to be a state of ketosis.

So we all understand what it is now abi – Normal state = carb for energy, keto state = fat for energy.

Now before you go drinking all the oil in your house, remember two things

  • Ratio of Carb to fat must be right for ketosis to occur
  • Type of fat matters

What constitute a ketogenic Diet Ratio

Keto plan type nigerian weightloss

There are primarily two types of researched keto diets.

Standard and High Protein. The difference is present in the ratio of Macro nutrients (Fat – F, Protein – P, Carbohydrates – C) required on a daily basis.

Standard Keto: 75%F – 20%P – 5%C

High Protein Keto: 60% F – 35%P – 5%C

To put things in perspective, here is what macro breakdown would look like for someone who consumes 1600 calories per day

Standard keto macro breakdown NIGERIAN KETOGENIC DIET

Fat Matters

In the world of keto, not all fats are created equal. It is best to seek out medium chain triglycerides which are said to be more ketogenic than their long chain counterparts. Because of the shorter carbon chains, these types of fat are easier for the body to convert into energy which is the primary requirement of a high ketogenic diet. The best oil of choice in this category are

  • Coconut oil
  • Palm oil
  • Butter (organic animal fat)
  • Olive oil

Who should try keto

It is extremely important that you do adequate research before embarking on any type of diet especially one that is highly fat cantered like keto. If you are unsure of your situation, please speak to a medical professional

Here is a general guideline:

  • Physically healthy
  • Not pregnant or looking to get pregnant
  • Not breastfeeding
  • No high blood pressure

Risks

As with any other super low carb diet, keto will lead to dramatic weightloss in a short period of time BUT, it’s important to note that there are health risks not only from drastically low carbohydrate consumption but also from extremely high fat consumption

  • Because the liver is tasked, keto diet can lead to enlarged liver
  • Extremely high fat diets can lead to coronary artery disease as well as cerebrovascular strokes
  • Ratio matters! Consumption of too much carbohydrate or protein on a keto diet can potentially lead to organ failure. If the goal is ketosis, PLEASE understand and stick to recommended macro breakdown
  • Science is finally inline with what we know for years that saturated fats don’t cause heart disease ; however high fat intake from unrecommended sources can still elevate blood lipids which increases the risk of heart diseases.

Final Note

In all the research I read while writing this article, KETO comparative is often on low fat diet & high  carb diets compared to keto. I think it’s extremely important to note that most of the purported benefits associated with keto are present on low carb, regular fat diets as well.

Interested in a Low Carb Meal? Download my 3 weeks plan Here

LIN Low Carb

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Lose It Nigerian

By |March 8th, 2017|27 Comments

Join the discussion!

27 Comments

  1. Mrs Efeyini Olamide June 9, 2017 at 3:03 am - Reply

    Greetings to you in Jesus Name ,please can send me the life of fruit i can eat as a keto member and where i can give keto food. Thank You

  2. Fine June 8, 2017 at 8:04 am - Reply

    Please what is the right diet for a nigerian family

  3. Lykacera May 29, 2017 at 6:29 am - Reply

    nice write up, but I can’t find the meal plan

  4. Ifeoma May 17, 2017 at 10:26 am - Reply

    Hi, I cannot see the meal plan in your write up

  5. CHEKUS May 15, 2017 at 2:39 am - Reply

    PLS IM NEW HERE AND I REALLY WANT TO LOSE WEIGHT SO EAGERLY PLS I NEED SOMEONE TO PUT ME THROUGH ON THIS AS URGENT AS POOSSIBLE.I WOULD BE GRATEFUL FOR YOUR CONCERN

    • Fine June 8, 2017 at 8:07 am - Reply

      Here’s an idea sorry I am just a twelve year old girl who heard about this blog and desided

  6. TM David-West May 10, 2017 at 3:02 am - Reply

    Thank you for this. I just realised I can’t yet try it… If I ever will.

  7. Sue April 5, 2017 at 11:26 am - Reply

    Oh and diabetics should stay away from it too..

    • Eve April 22, 2017 at 6:12 am - Reply

      Diabetics can eat keto actually

    • Mo May 6, 2017 at 6:21 pm - Reply

      Keto is actually good for diabetics

  8. Agboola Faith April 1, 2017 at 10:35 am - Reply

    Nice write up. Please can we get come of the meal from this your own perspective?

  9. Olukiran Oyenike March 27, 2017 at 3:44 am - Reply

    Great Write-up, Have been looking for other perspectives on this. Will also be nice if you can post some keto friendly dishes.Thanks

  10. Amanda Olaitan March 23, 2017 at 5:27 am - Reply

    Do you think you can post some keto friendly dishes.. thank you

  11. Ogochukwu March 22, 2017 at 6:53 am - Reply

    I hate oily foods, how can I do keto diet? Plus my family has history of high cholesterol and heart disease so I’m scared to take so many eggs as recommended by the diet

    • 9jafoodie
      9jafoodie March 27, 2017 at 9:25 am - Reply

      You will definitely need to have that discussion with your GP

    • Toks April 16, 2017 at 10:02 pm - Reply

      Egg whites are known to be very healthy since you’d have eliminated the yokes which are a source of the cholesterol. You can always add spinach and other veggies to make an omelet.

      • 9jafoodie
        9jafoodie May 9, 2017 at 6:05 pm - Reply

        Hi Toks,

        Most of the nutrients in egg is in yolk. Eliminating the yolk eliminates the nutrients.

  12. promize March 10, 2017 at 12:32 am - Reply

    I knew there was a cliché somewhere with this keto meal plan. Thanks Ronke.

  13. ugo March 9, 2017 at 7:36 pm - Reply

    Not all true, have seen many women on this low cab thing get pregnant after years, one must know the quantity the body needs in a day.

    • 9jafoodie
      9jafoodie March 12, 2017 at 7:59 pm - Reply

      A low carb diet isn’t necessarily a keto diet. This is one thing most people dont understand. The fact that you are low carb doesn’t make you Keto.

  14. Funke78 March 9, 2017 at 7:10 am - Reply

    Thanks for this. I’m on a Keto diet but I still miss my Naija foods so its great that you are writing about it!

  15. Ogugua March 9, 2017 at 1:07 am - Reply

    Thanks for the info Ronke. The world needs to read this. God bless you.

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