Low-carb and ketogenic (keto) diets are gaining popularity worldwide, including in Nigeria, as tools for weight loss, blood sugar control, and overall health improvement.
These diets work by limiting carbohydrates and pushing the body to rely more on fats for energy.
While they can deliver impressive results, following them without the right knowledge may lead to health risks.
So, how exactly do these diets work, and what should you know before trying them?
How Keto/Low-Carb Diets Work
When you reduce the amount of carbohydrates you eat, your body is forced to look for another fuel source.
Normally, carbs (like rice, bread, yam, or pasta) are broken down into glucose for energy. But when carbs are limited, the body begins to use fat instead.
In practical terms, this means:
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Eating fewer starchy foods (rice, yam, garri, bread).
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Choosing more non-starchy vegetables (like cabbage, spinach, okra, garden egg).
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Add healthy fats from foods like avocado (pear), palm oil in moderation, groundnuts, coconut, fish, eggs, and lean meats such as chicken or goat meat (without excess fat).
This shift in how the body produces energy explains many of the health benefits people report.
Potential Benefits of Keto and Low-Carb Diets
When followed correctly, keto and low-carb diets may offer several health advantages, especially for people trying to manage weight or blood sugar levels.
Some of the key benefits include:
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Weight loss: Cutting carbs reduces insulin levels, which encourages the body to burn stored fat. Many people notice faster results in the first few months.
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Better blood sugar control: Helpful for people with prediabetes or type 2 diabetes, since it reduces blood sugar spikes after meals.
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Improved heart health markers: Studies suggest low-carb eating can lower triglycerides and raise HDL (“good” cholesterol), both of which reduce the risk of heart disease.
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Reduced cravings: High-protein and high-fat meals keep you full for longer, making it easier to avoid constant snacking.
How to Follow Keto/Low-Carb Diets Safely
If you decide to try keto or a low-carb approach, safety should come first. The goal is not just to cut carbs but to make healthier choices that your body can sustain.
Here are practical tips to do it safely:
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Don’t cut down on vegetables: Go for low-carb, high-fibre options like ugwu (pumpkin leaves), spinach, cabbage, okra, and garden egg. They supply important vitamins and support good digestion.
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Choose healthy fats: Go for avocado, olive oil, groundnut oil, coconut, fish, and nuts instead of relying on processed or fried foods.
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Choose lean proteins: Eggs, chicken, turkey, and fish are healthier options than relying too much on red meat or fatty parts like shaki, ponmo, or very oily beef.
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Stay hydrated: Drink enough water to reduce headaches, tiredness, and constipation often linked with keto.
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Ease into it: Instead of dropping carbs suddenly, gradually reduce them so your body can adjust more smoothly.
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Work with your doctor if you have health conditions: Especially important for those with diabetes, high blood pressure, or kidney disease, since medications may need adjusting.
By following these steps, you can reduce the risks and maximize the benefits of your diet.
Nigerian-Friendly Food Swaps
One common mistake is copying Western keto meal plans, which may not fit our local foods. The good news is you can adapt keto or low-carb eating to Nigerian meals with a few smart swaps:
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Rice: Try cauliflower rice, cabbage stir-fry, or reduce your portion of white rice while adding more vegetables.
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Garri/fufu: Use almond flour swallow, coconut flour swallow, or smaller portions of garri with plenty of soup and vegetables.
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Snacks: Replace biscuits, buns, or puff-puff with boiled eggs, coconut slices, groundnuts, or tiger nuts.
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Breakfast: Instead of bread and tea every morning, try a vegetable omelette, moi-moi (if moderate low-carb), or Greek yoghurt with nuts.
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Soups & stews: Continue to enjoy soups like egusi, okra, ogbono, and vegetable soups, but use thickeners like achi or ofo in moderation. For swallows, cut down on high-carb options such as pounded yam, semo, and amala. Even though amala feels “light” in the stomach, most types (yam flour or cassava flour) are still high in carbs. If you want lower-carb alternatives, try oat fufu, cabbage swallow, or unripe plantain swallow in moderation.
These swaps make the diet more sustainable without giving up the Nigerian foods you love.
Who Should Avoid a Strict Keto Diet
While a low-carb approach can be safe for many people, strict keto isn’t for everyone. Certain groups should avoid it unless a doctor specifically recommends and supervises it:
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Pregnant or breastfeeding women – they need balanced nutrition for both mother and child.
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People with kidney or liver disease – the diet can put extra strain on these organs.
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Children and teenagers – unless prescribed for medical reasons (like epilepsy) under specialist care.
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Anyone on certain medications – for diabetes or high blood pressure, since carb restriction can alter how these drugs work.
If you fall into any of these categories, a moderate low-carb diet or balanced eating pattern is usually safer.
Final Thoughts
Keto and low-carb diets can lead to better health when implemented with care, but the real question is whether they align with your lifestyle.
What works for one person may not work the same way for another, and that’s perfectly okay.
I’m curious: if you were to try (or if you’ve already tried) a low-carb or keto plan, what part of it would feel easiest to stick with, and what would be the hardest?
Researched by Victoria Odueso
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