KetoThe Ketofiti Learn library
Everything Ketofiti teaches, free to read and open to everyone, no account needed. It is written around what is actually in a Kenyan kitchen and a Kenyan budget: sukuma wiki instead of imported greens, omena and matumbo instead of salmon, and honest answers about ugali, chapati and githeri. Every health claim below links out to its source at NIH, PubMed, WHO or an equivalent.
Reading is free. Logging food, macro plans, ketone and GKI tracking, the fasting timer and the keto coach live in the app. Create a free account when you want those.
Start here: the core guides
Keto in plain language
What the ketogenic diet is and how it works.
Keto flu: what it is and how to handle it
The headache, tiredness and light-headedness of the first week, and how to fix it.
Electrolytes on keto
Why sodium, potassium and magnesium matter, and how much to aim for.
Cutting sugar and processed food
The simplest rule that makes keto work: eat real food.
Who should talk to a doctor first
Keto is not safe for everyone. Check before you start.
Walking and water
Simple daily movement and hydration targets.
The 48 day keto course
One short lesson a day, from what keto actually means to keeping it cheap when meat prices jump, eating out at a kibanda, and staying on it for good.
Day 1: What Keto Really Means
Keto means teaching your body to burn fat for fuel instead of sugar from starchy foods.
Day 2: Counting Net Carbs, Not Just Carbs
Count net carbs (carbs minus fibre) and spend them on greens, not on ugali and sugar.
Day 3: Your Three Macros Made Simple
Eat plenty of fat, enough protein, and very few carbs — that balance keeps keto working.
Day 4: Ease In and Listen to Your Body
Start slowly, drink water with a little salt, and check with a doctor if you have any health condition.
Day 5: What Keto Actually Means
Keto is cutting the starch and sugar so your body burns fat instead.
Day 6: Eat This, Skip That
Eggs, greens, meat and fish are in; ugali, bread, rice and sugar are out.
Spices and kitchen herbs
20 everyday spices and herbs with their Kiswahili names: how they are used in Kenyan cooking, what they are traditionally used for, whether they fit keto, and what to be careful about if you take medication.
Ginger / Tangawizi
Turmeric / Manjano (also called binzari manjano; "binzari" more loosely refers to curry/spice blends)
Black pepper / Pilipili manga
Garlic / Kitunguu saumu (also kitunguu thomu)
Cinnamon / Mdalasini
Cloves / Karafuu
Cardamom / Iliki (also hiliki)
Cumin / Bizari / jeera (also "jira")
Coriander seed & fresh coriander (dhania) / Giligilani (seed); Dhania (fresh leaves)
Fenugreek / Uwatu (also called methi in Kenyan Indian cooking)
Chili Pepper (Capsicum) / Pilipili kali (hot chili); pilipili hoho (sweet/bell pepper)
Rosemary / Rozmari (usually just called "rosemary"; no widely used indigenous name)
Mint / Nanaa (also spelled nana)
Cayenne Pepper (Capsaicin) / Pilipili (pilipili kali); ground/dried "pilipili ya unga"
Nutmeg / Kungumanga (also spelled kungumanga)
Fennel / Shamar (also shamari); seeds sold as fennel/saunf in Kenyan Indian and spice shops
Bay leaf / No established Swahili name; sold in Kenyan supermarkets simply as "bay leaves" (dried Laurus nobilis)
Parsley / No established Swahili name; sold as "parsley" in Kenyan supermarkets and markets. Note: it is not the same as dhania (coriander/cilantro), with which it is often confused.
Thyme / No distinct Swahili name; sold and known simply as "thyme"
Lemongrass / Mchaichai
Everyday healthier swaps
16 groups of small, cheap changes some people make alongside keto, in the kitchen, the bathroom and the shopping basket. Optional lifestyle choices, not requirements.
The Ketofiti blog
Keto and low carb news, research summaries and recipes, updated regularly and always attributed to the source they came from.
General information, not medical advice. Always consult a qualified health professional before changing how you eat, especially if you are pregnant, breastfeeding, diabetic or taking medication.