Building Your Food System(Part 3)

Why Food is the Foundation of Fat Loss

What if every bite of Egusi soup and jollof rice could bring you closer to your fat-loss goals?

In our last series, we explored the importance of systems and how they create habits that fuel long-term progress. Now, it’s time to zoom in on the Food System—the cornerstone of your fat-loss journey.

Let’s face it: no matter how much you work out, the food you eat determines whether you’re moving closer to your goals or spinning in circles.

But the good news is, you don’t need to ditch your favorite African dishes. You just need to make them work for you by understanding the science behind fat loss and how to apply it to your plate.

The Science of Nutrition: How Fat Loss Really Works

Calories and Energy Balance

As you already know from Chapter 1, at the heart of fat loss is a simple principle: calories in vs. calories out. To lose fat, you must consume fewer calories than your body burns.

The Math:

1 kilogram of fat = 7,700 calories.

To lose 0.5 kg per week, aim for a daily calorie deficit of about 500 calories.

But here’s where it gets interesting: not all calories are created equal.

The Power of Macronutrients

Macronutrients (protein, carbs, fats, and fiber) are the building blocks of your diet. Each plays a specific role in your fat-loss journey:

Protein: The MVP of fat loss. It fuels muscle repair, keeps you full, and burns more calories during digestion than carbs or fats.

Carbs: Your body’s main energy source. They fuel workouts and recovery.

Fiber: A form of carbohydrate that your body can’t fully digest, but it keeps you full, supports digestion, and regulates blood sugar.

Fats: Essential for hormone regulation and brain function.

Why Protein is your FatLoss Bestie

When it comes to fat loss, protein reigns supreme—and for good reason. You’ve probably seen the trends everywhere: “high-protein diets,” “protein-packed meals,” and gym-goers shaking up protein drinks like it’s a religion. But this isn’t just hype; it’s science.

Let me break it down: protein is the MVP of macronutrients for

fat loss because it works harder for you than carbs or fats ever could. Here’s why:

Protein Keeps You Full Longer

Ever notice how a meal loaded with protein keeps you satisfied for hours, while a carb-heavy snack leaves you rummaging through the fridge an hour later? That’s because protein suppresses hunger hormones and keeps your energy levels stable, reducing the urge to snack mindlessly.

Protein Preserves Lean Muscle

When you're losing fat, you risk losing muscle too—and trust me, you don’t want that. Muscle is your metabolic engine. The more muscle you have, the more calories your body burns, even when you're chilling on the couch. Protein helps protect that precious lean muscle while you’re in a calorie deficit.

Did you know?

Protein Burns More Calories

Here’s the kicker: Not all calories are created equal. Protein has a higher thermic effect of food (TEF) than carbs or fats, meaning your body burns more energy digesting and metabolizing it. About 20-30% of protein calories are used up just during digestion, compared to 5-10% for carbs and less than 5% for fats.

So, when you eat protein, your body is working harder to process it—burning more calories in the process.

African food is packed with amazing protein options, and the combos you can create are endless!

Think beans or moi moi paired with grilled fish (30g protein per serving) or boiled eggs (6g protein per egg) for that perfect mix. Egusi seeds are rich in protein. Load it up with lean meats (chicken breast adds 26g protein per 100g), crayfish (9g protein per 50g), or smoked fish (19g protein per 100g).

And let’s not forget suya—those spicy meat skewers deliver around 25g protein per 100g and pair so well with a side of cucumber salad.

A classic like ewa agoyin hits differently when topped with smoked fish, while okra soup or groundnut soup becomes even better with shrimp (20g protein per 100g) or crab (18g protein per 100g).

African Protein Cheat Sheet

Crayfish (9g protein per 50g): Adds flavor and protein to soups and stews.

Moringa Powder (9g protein per 100g): Stir it into soups, smoothies, or tea for a protein boost.

Locust Beans(Iru/Dawadawa) (7g protein per 100g): A traditional seasoning with a protein punch.

Pomo (Cow Skin) (6g protein per 100g): A flavorful, chewy addition to soups and sauces.

Pumpkin Leaves (Ugwu) (4g protein per 100g): Common in soups and easy to find.

Cassava Leaves (5g protein per 100g): Used in many West African dishes.

Wara (Fresh Local Cheese) (20g protein per 100g): Affordable and delicious, often eaten grilled or fried.

Dried Snails (16g protein per 100g): Cheaper than fresh snails and just as nutritious

Groundnuts (Peanuts) (25g protein per 100g): Affordable and versatile for snacks or soups.

Soybeans (36g protein per 100g): High-protein and perfect for soy milk or tofu.

Egusi (Pumpkin Seeds) (28g protein per 100g): Great for thickening soups and adding protein.

Liver and Offals (20–25g protein per 100g): Budget-friendly and nutrient-rich.

Dried Fish (19g protein per 100g): Affordable and packed with protein for soups or sauces.

Bush Meat (25g protein per 100g): A flavorful and protein-rich traditional delicacy.

Guinea Fowl (20g protein per 100g): A lean and flavorful alternative to chicken.

Shaki (Tripe) (12g protein per 100g): Affordable and nutrient-rich for soups and stews.

How Fiber Complements Protein

Before we move on, let’s talk about fiber—the unsung hero of fat loss. While fiber isn’t technically a macronutrient, it’s a type of carbohydrate that your body doesn’t fully digest.

Instead, fiber slows digestion, adds volume to meals, and supports gut health, making it an essential component of the AfroBowl Method.

Protein + Fiber = Fat Loss Magic

Pairing high-protein foods with fiber-rich veggies (like spinach, okra, or bell peppers) not only keeps you full but also slows down the absorption of calories, creating a powerful synergy for sustainable fat loss. It’s why every AfroBowl meal emphasizes these two powerhouses.

Ready to craft your systems?

Download my FREE Fat Loss Planner today to get your personalized fat loss roadmap to build a strong foundation and start crushing your goals.

Click the link below to start your weight loss journey. Book a one on one consultation session.

Cheers to your weightloss journey and happy lifestyle

Coach G.