When I tell people I included sweet potatoes in my weight loss diet, the reaction is usually the same: “Sweet potatoes? Aren’t they fattening?” Some other people will say: “But it’s sweet potatoes, is the sugar in it not adding more calories to your diet?” The truth is that the name can be slightly misleading. I say this because sweet potatoes is one of the lowest in calories when it comes to weight loss in Nigeria meals. The mistake that most people make is preparing it as a porridge with palm oil, tomatoes, and other ingredients that add more calories to the meal. To worsen this situation, some people like the old me, would turn palm oil in a plate, add some salt, and start dipping chunks of the sweet potatoes in the oil before eating it. This is simply unwanted calories.
The way I eat it now is I boil it plain and eat it with my tea. This worked as a perfect substitute for bread. While bread and tea doesn’t harm my weight loss in Nigeria journey, it contains approximately 262 kcal for 100g compared to the 86 kcal in 100g of boiled sweet potatoes. So you can clearly see that sweet potatoes contain less than 1/3rd the amount of calories in bread. Therefore, if I eat 150g of bread, I will be eating 393kcal which is not too much for breakfast. But if I eat same 150g of sweet potatoes, I will be eating 129 kcal for breakfast which is just perfect for my weight loss in Nigeria journey.
I hope you clearly see why sweet potatoes is important and you should make it part of your breakfast. Just eat same weight you’ll eat as bread, and add your cup of tea to it.
What My Weight Loss In Nigeria Breakfast Looks Like
- 150–200g of boiled sweet potatoes
I steam or boil them without oil. They’re rich in fiber, vitamins, and give lasting energy. Calorie count is usually between 120 and 180 kcal. - A cup of tea
Usually Lipton or coffee, sweetened lightly with 1 teaspoon of sugar and a splash of low-fat milk. It’s usually around 102.8 kcal. - Total calories for this meal will be around 243 kcal
Why It Works for Weight Loss
- Complex carbs from potatoes give slow-releasing energy and prevent cravings. It’s also low in calories. 3 times lower than bread, rice, beans, and most other staples.
- Tea is hydrating and light, a great morning drink with little calories depending on the type of tea and the sugars added.
- Portion control keeps the calories in check — I eat until I’m satisfied, not overfilled.
My Takeaway
Weight loss in Nigeria doesn’t require imported ingredients or extreme diets. Meals like boiled potatoes and tea are simple, satisfying, and they are effective if you stay consistent. They are also perfect for breakfast because you should ideally have a light breakfast if you want to lose weight in Nigeria.
Remember: it’s about balance, not deprivation.
Would you be adding sweet potatoes and tea to your weight loss diet? Let me know or share your experience in the comment section.
