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Drop the Weight with EJ: How To Take Control of What You Eat



If you let diets tell it, eating for weight loss has to be complicated. There’s a list of banned foods that’s as long as your arm and you usually start your meal planning with the things you can’t eat instead of thinking of what you can eat to fuel your epic life.

But what if we took an alternate path? What if we start thinking about food, nutrition, and our bodies differently…in a way that doesn’t make us prisoners to our food choices? Or risk our health in the process?

Thinking differently about food can make have a big impact on how you eat because it can help you start focusing on what you can enjoy instead of what you can’t have and this can help you:

  • Reduce cravings.
  • Take control of what you eat.
  • Make modifications to your weight loss meal plan that’ll help you get results without feeling like you spend all your time in the kitchen or all your money on exotic foods.

To help you focus on what you can have, I’ll introduce you to the true first step to taking control of what you eat…and that step is to identify the healthy foods that you have access to in your everyday life.

To help you do this, I created a tool called VAFs®…a four letter word that shows you exactly what to eat to lose weight without dieting.

With VAFs® all you need to do is remember what the four letters mean to know what to eat to lose weight. Here’s what they mean:

V: non-starchy Vegetables & Fruits
A: Animal & Plant Protein
F: healthy Fats
s: starchy vegetables & whole grains
And here are some examples of these foods:

V: Spinach, cabbage, bell peppers, oranges, bananas, apples
A: Chicken, beef, black-eyed peas, lentils, peanuts
F: Olive oil, palm oil, coconut oil, nuts of any kind
s: Sweet potatoes, plantains, brown rice, yam

I purposely used everyday foods that most people can get as examples because I wanted you to see that you don’t have to eat quinoa, kale or some other exotic-sounding foods to get the results you want.

Now we’re going to use this four-letter word to help you create a food list that starts with what you can eat. You get to create it yourself so you’ll be choosing foods that:

  • You like
  • Have access to every day
  • You’re willing to experiment with even if you don’t like them right now.

This will make your weight loss journey cheaper, easier, and more accessible instead of starting from the generic food list on a meal plan with foods that are hard to find.

Here’s how to make your food list: ask yourself

  • What non-starchy vegetables do I have access to every day?
  • What fruits do I like to eat?
  • What sources of protein are easily available at my fingertips?
  • What sources of healthy fats do I use to cook my meals?

Your answers are the beginning of a food list that you can use to:

  • shop for food when stocking your pantry,
  • plan your meals each week,
  • or order the healthiest meals that you can from your favorite restaurants.

When you take action to create your food list, you just might surprise yourself to see that you have a good bit of healthy food around you.

Before I leave you, I’d like to share a free resource with you that’ll help you take your quest to lose weight without dieting even further…because it’s one thing for me to tell you to ignore the hype and eat using a food list you created with VAFs, but it’s another thing to put it into practice every day.

So, I wrote a free eBook called You Don’t Need a Diet where I explain:

  • Why you can safely ignore the hype of fad diets (a.k.a why diets are the problem and not you)
  • The solution that’ll help you lose weight without dieting
  • The step you can take to start taking action as soon as you’re done

It’s a short read, but it’s one that’ll get you what you need to start losing weight without dieting.

Photo Credit: © Milkos |

EJ (Ejiro) is a writer/engineer/mom. She writes about healthy living to help busy professional women lose weight, keep it off—and actually feel amazing. She created a Registered Trademarked System (VAFs®) for healthy eating for weight loss and wrote the book Weight Loss for High Achievers to help busy women lose weight and let go of the idea that the only way to succeed is to diet for the rest of their lives. With EJ's methods, dieting isn't required and neither is spending hours in the gym for meager results. P.S. If you want to get the goal-crushing motivation to reach your weight loss goal, then you'll want to get the first chapter of EJ's book for FREE. Click here to get it now.


  1. collinstopson

    July 2, 2018 at 11:31 pm

    nice article for fat people lol

    • EJ Ogenyi

      July 3, 2018 at 11:24 am

      Thanks for commenting. I believe there’s something to be learned from the article regardless of whether you’re fat or skinny.

  2. stone

    July 2, 2018 at 11:34 pm

    too much procedures who will follow this guilds ?

    • EJ Ogenyi

      July 3, 2018 at 11:25 am

      I hear you. But when you dive into it, it’s much easier than going on a restrictive diet and it’s one of those things that you do once and enjoy the dividends for a long time.

  3. didi

    July 3, 2018 at 7:06 am

    What we also nned in nigeria are chefs that show us how to cook healthy foods with what the average nigerian can find in the market, dont you think?

    • EJ Ogenyi

      July 3, 2018 at 11:26 am

      Didi, such a great comment! And you’re absolutely on point. I had to spend time learning how to cook healthy (and cook period to be honest) and then figure out how to enjoy regular every day foods (both Nigerian and not) so I didn’t spend my entire paycheck on food.

    • Mie

      July 3, 2018 at 2:23 pm

      Hi Didi

      This is not a plug or paid ad lol. But I would recommend you check out 9jafoodie/lose it Nigerian. You can Google her or find her on Instagram and Facebook. She’s developed recipes with Nigerian foods to help people eat “healthily” or/and lose weight. And boy does it work!

  4. Joy E. Ojo

    July 3, 2018 at 10:18 am

    Nice article. I’m happy I don’t have to do it the oyibo way. Eat what you can get in Nigeria and no need for expensive stuff.

    • EJ Ogenyi

      July 3, 2018 at 11:27 am

      Hey Joy! Glad you like the article. And yes, you don’t need the expensive stuff. All foods can fit if you know how to put things together!

  5. ejayz1312

    July 3, 2018 at 3:40 pm

    hi,really nice write up.any breakfast suggestions?

  6. Funmilola

    July 3, 2018 at 8:45 pm

    I recently dumped groundnut/vegetable oil for cold pressed palm kernel oil, and my meals are still tasty.
    I use it for my skin and hair too,and its available for sales. 07062851466

  7. Uberhaute Looks

    July 3, 2018 at 10:10 pm

    Thanks Ej I’ll incorporate this too.

    I think people just want short cut to success majorly because a lot of people I’ve encountered so far although have access to how to lose weight, they are just too lazy to go through with it!

    So far, I eat what I like, but in proportion, I cheat once in a while and I try to count my calories because I realised food is what make me fat (from childhood), so I try to eat but count my cals, exercise and eat healthy! I have seen visible results! From 90kg to 72kg but the temptation is real… Pepsi, Shawarma,…

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