When most people hear “fufu” during a weight loss journey, they assume it’s off-limits. And rightly so. Fufu is one of the most calorie-dense staple foods in Nigeria. Depending on the type, just 100g of fufu can contain anywhere from 110–150 calories. That means a standard portion of 600g or more could easily push you over 700 calories in one sitting.
But instead of cutting it out completely, I decided to find a way around it. One of the ways I ate fufu on my weight loss in Nigeria journey was by portion control and pairing with smart, low-calorie sides like vegetable soup.
Calorie Count For My Fufu and Vegetable Soup
I limit my fufu to 400g per meal, which gives me roughly 520 kcal. It’s still very filling, especially when I pair it with a generous serving of vegetable soup.
Here’s what a typical plate looks like:
- Fufu – 400g (~520 kcal)
- Vegetable soup – 180g (~130 kcal)
- Beef – 40g (~100 kcal)
That brings the meal to an estimated total of 750 kcal, but with long-lasting satiety and solid nutrition.
How I Prepare My Vegetable Soup For Weight Loss In Nigeria
I cook my vegetable soup using a mix of ugu and waterleaf, and I keep the oil to a minimum just enough for flavor. You can also use any vegetable of your choice cos they all have low calories. Just minimize your oil. I also avoid too much stockfish, which can sneak in extra calories. I know we Nigerians love a lot of stockfish in our soup but you just have to keep this moderate. By focusing on vegetables, light seasoning, and lean protein, I keep the soup nutrient-dense and low-calorie.
Pay Attention To Your Timing
I usually eat this meal in the afternoon. It keeps me full for hours, reduces the temptation to snack, and allows me to have a lighter dinner later. I generally eat the most of my calories in the afternoon so that I can be fuller till 8pm when I have my dinner. Also to give me the strength to exercise at the gym. My dinner is often something like oats, yogurt parfait, or tea. This structure works well for me, keeping my overall calorie intake balanced.
Don’t Mix It With Other Heavy Foods
This is a simple but important rule I follow: no combining fufu with rice, yam, or other starchy meals in the same sitting or day. Fufu is satisfying enough on its own, especially when paired with the right soup. If you eat fufu and rice on the same day, I can most certainly tell you that you will overshoot your daily calorie requirement for weight loss in Nigeria. This is because, a plate of moderately sized fufu and soup already gives you 750 kcal. A plate or rice and beef gives as much or even more, depending on the quantity. So you can already see that you’ll have eaten at least 1500 calories from just this two meals. This is why I don’t combine both on the same day.
Summary
You can achieve weight loss in Nigeria without giving up fufu. Just follow all the tips I have talked about on this article and you’ll surely see results. You just have to control your portion, pair smartly, and cook with a plan. I’ve been able to enjoy my favorites and still lose weight consistently and sustainably. You too can.
Let me know in the comment section if you can stick to this plan long term
