Medically reviewed by Dr. Stephanie Ofoegbu.
Updated on October, 2021
Anyone who has ever tried losing weight can tell for sure that it is easier to gain weight than to shed it. It gets even more challenging for West Africans like average Nigerians as most of our often-consumed comestibles are staple foods that are rich in starch like rice, bread, yam, cassava flakes (garri), fufu, white flour and so on.
For most Nigerians, losing weight especially belly fat is synonymous with eating boring or outright “hunger strikes”. This unhealthy and erroneous perception of weight loss is one of the leading reasons most weightloss enthusiasts swiftly move from being weight watchers to ulcer patients. Though watching one’s weight is not a walk in the park, it should not be a tedious experience too.
Agreed; weight loss takes determination and deliberate effort like portion control, skipping meals and consistent exercises.
Get better insights on Starting a New Exercise Regimen and you can also go further to learn 10 Best Exercises to Perform at Home Without Equipment
In this article, you will learn different healthy fruits and vegetables recipes that are good in aiding weightloss as well as how they can be blended to achieve desired results. The better news is that these ingredients are not hard to find in Nigerian markets. All you need is a functioning blender and you are good to go.
1. Apple and Banana Smoothie
1 piece of apple
1 piece of banana
1/2 glass of orange juice
Unsweetened yoghurt (optional)
Cut the apple and banana into bits.
Add the 1/2 glass of orange juice and unsweetened yoghurt
Blend everything together.
2. Apple-Avocado Smoothie
1 piece of Avocado
2 pieces of Apples
2 fingers of fresh ginger
1 twig of spinach
Cut the apples
Peel the avocado
Cut the spinach into a rough dice.
Blend everything together till you get a smooth paste.
You can add little honey to taste.
* The spinach and ginger makes for easy digestion. Avocado gives the smoothie a rich and creamy taste while the apples are good for detoxification.
3. Vegetable Smoothie
A handful of broccolis
A twig of spinach
1 piece of apple
1 piece of lemon
Boil the broccoli for 2 minutes and bring down to cool.
Extract lemon juice by squeezing the lemon.
Dice the apple and spinach.
Blend everything together till smooth.
Add honey to taste.
4. Cucumber-Water melon smoothie
1/4 of a ball of watermelon
1 big cucumber
Low fat yoghurt
Deseed the watermelon and slice into bits.
Peel the cucumber and slice.
Add the yoghurt and blend together.
* Watermelon and cucumber contain soluble fiber, very low calories and help to keep you hydrated, thus making them great for weight loss.
5. Orange Smoothie
1 piece of orange
1 teaspoon of honey
Peel and deseed the orange.
Add other ingredients together and blend until smooth.
What many people do not know is that weight loss can equally be fun and enthralling. Though less talked about, taking healthy smoothies can greatly aid one’s weight loss journey. Not only are they easy and quick to make, they are a great substitute for soft drinks as they contain beneficial vitamins, easy to digest and contain less calories. Well-mixed smoothies can even replace one’s breakfast, lunch or dinner so long that they contain the right nutrients. The trick basically lies in knowing what fruits to combine to help reduce fat from the body.
If you are making use of a regular blender, endeavour to put easier-to-blend ingredients first before others.
You can also always replace unsweetened yoghurt with skimmed milk.
Wash the blender immediately after use to avoid the fruit particles sticking in it.
It is not enough to be enthusiastic about keeping your weight in check. Ensure that your current weight is indeed healthy for you. Use the KompleteCare Body Mass Index (BMI) Checker for FREE!
All the recipes shared in this article are quick and easy to make. So, try them out and feel free to share your smoothie recipes or feedback in the comment section.
Medical Disclaimer: KompleteCare aims to improve the quality of life for everyone with fact-based content about the nature of diseases, preventive care, behavioral health conditions, treatment options and their related outcomes. We publish material that is researched, cited, edited and reviewed by licensed medical professionals. The information we provide is not intended to be a substitute for professional medical advice, diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider.