A diet chart for weight loss

Ever Youth Alternative Health Center

A diet chart for weight loss. Weight loss has become such a huge issue of late. Are you looking for the best diet plan? Here are list of diets that would do the trick!

Irish Potato

Potato is high in carbohydrate, yet it is still one of the meals that will reduce your weight.  Potato is ideal for weight loss when you eat it moderately. One good feature of potato is that you  feel full when you take potatoes as meals.  Potato is number one when it comes to satiety index according to the European Journal of Clinical Nutrition.


Plantain is abundant in Africa, it is less sweeter, starchier and bigger than banana. It has resistant starch just like the Irish Potato. Plantain is prepared in different ways in Africa, fried, boiled or roasted. The ripe or unripe are eaten and served in different recipes. You feel full for a long time when you eat plantain.

Brown Rice

Brown rice is not popular rice in Africa, but it is a great source of phytonutrients. Phytonutrients are connected to the decreased in the risk of heart disease, diabetes and cancer.  It has fibre and resistant starch that is fat burning in nature. It is low in calories but filling. The filling nature of brown rice is why most people go for it as a weight loss meal.

Sweet Potato

Just like the Irish potato, this is another source of resistant starch. Sweet potato makes it possible for you to feel satiety.  It boasts the nutritional support to the body with its vitamin A, C, calcium, iron and potassium.  Sweet potatoes are also low in calories and have dietary fibre.

Salmon (Fish)

The study has shown that salmon fish aid weight loss with its monounsaturated and polyunsaturated fatty acids. It also brings down or decrease the belly’s visceral fat within a short time.

Lean Protein

It is very difficult to reduce weight if you skimp on protein.  When you eat protein in low amount, it will help improve the strength of your muscle. Lean fat has been found to be a weight loss activator. Sources of lean protein include the lean ground beef, pork loin, turkey or chicken.


Many people might be surprised by this, but eggs are packed with protein, which helps curb your appetite. One study found that overweight women who ate eggs for breakfast were able to lose twice as much weight as women who started their days with bagels. And egg whites, in particular, are a good source of branched-chain amino acids, which help keep your metabolism running smoothly.


The low calories in oranges just like lemon are not the only benefits that orange has on you. It gives you the most satisfying feeling of being filled for hours.  When you are in Africa, you should think of getting the sweet oranges.  It also contains vitamin C and antioxidant anthocyanin.

Chilli pepper

Chilli pepper is used in preparing moin moin (bean pudding), omelets, jollof rice and others. It contains a powerful compound called the capsaicin. The ability of capsaicin is seen in the ability to raise the fat burn time and also as a source of vitamin C.


Banana is known to contain potassium, has a great source of resistant starch, and excellent weight loss.  Banana makes you feel full just like sweet potato and Irish potato. It supports the liver to move over to its fat-burning mode.  You can eat it ripe or unripe.

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