KetoThe Ketofiti keto course
48 short lessons, one a day, written for Kenya. It starts with what keto actually means for someone who grew up on ugali and chai, then works through what to buy at the mama mboga, how to keep it cheap when meat prices jump, electrolytes and the keto flu, eating out at a kibanda, and how to stay on it once the novelty wears off. Free to read here; the app tracks your progress through it.
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.
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Day 1: What Keto Really Means
Keto means teaching your body to burn fat for fuel instead of sugar from starchy foods.
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Day 2: Counting Net Carbs, Not Just Carbs
Count net carbs (carbs minus fibre) and spend them on greens, not on ugali and sugar.
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Day 3: Your Three Macros Made Simple
Eat plenty of fat, enough protein, and very few carbs — that balance keeps keto working.
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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.
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Day 5: What Keto Actually Means
Keto is cutting the starch and sugar so your body burns fat instead.
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Day 6: Eat This, Skip That
Eggs, greens, meat and fish are in; ugali, bread, rice and sugar are out.
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Day 7: Clearing Your Pantry First
Move the tempting starch and sugar out of sight before day one, not after.
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Day 8: Keto on an M-Pesa Budget
Eggs, sukuma and omena make keto affordable on the tightest budget.
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Day 9: What to Skip: Ugali, Rice and Chapati
Ugali, rice and chapati are the main carbs to cut, and eggs, meat and greens take their place.
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Day 10: Your Ugali Replacement: Greens and Eggs
Swap the ugali for a big plate of sukuma, cabbage, eggs and whatever protein fits your budget.
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Day 11: Watch the Sneaky Ones: Githeri, Matoke and Nyama Choma Sides
Githeri, matoke and starchy tubers look innocent but are high-carb, so treat them like ugali.
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Day 12: Street Food and Chai Without Breaking Keto
Choose eggs, meat and greens at the kibanda, and drink your chai without sugar.
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Day 13: Cheap Proteins That Fit Keto
Eggs, omena, and offal give you plenty of keto protein without draining your M-Pesa.
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Day 14: Sukuma And Cheap Keto Veggies
Make sukuma and greens the star of the plate instead of ugali, and keto gets cheap and easy.
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Day 15: Planning Keto On A Tight Budget
Plan a few repeat meals, buy in bulk, and cut the sugary chai, keto on a budget is mostly habit.
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Day 16: Start Slow And Stay Kind To Yourself
Go slow, be kind to yourself, and check with a doctor if you have any health condition.
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Day 17: Choose Fats That Don't Come From a Factory
Pick fats that grow or come from an animal, not fats born in a factory.
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Day 18: Ghee, Coconut and Avocado: Your Keto Kitchen Trio
Ghee, coconut oil and parachichi cover frying, flavour and fullness on a real budget.
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Day 19: How You Cook Matters As Much As What You Cook
Lower heat, fresh fat, and never keep reusing the same smoky oil.
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Day 20: You Need Less Oil Than You Think
Real keto fats keep you full, so you buy and snack less, not more.
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Day 21: How Much Protein Do You Really Need?
Aim for a palm-sized portion of protein at each meal, not a mountain.
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Day 22: Cheap Protein That Punches Above Its Price
Eggs, omena, and offals give you top-class protein for bottom-shelf prices.
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Day 23: Kienyeji vs Broiler: Does It Matter?
Kienyeji or broiler, both feed your keto goals; buy whatever your budget allows.
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Day 24: Can You Overdo Protein?
Enough protein plus healthy fat beats a giant pile of meat every time.
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Day 25: Why keto flu happens (and it passes)
Keto flu is just lost salt and water, not real illness, and it passes in days once you replace them.
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Day 26: Cheap local salts to feel better fast
Sukuma, avocado, omena, njugu and a pinch of extra salt cover your electrolytes for pocket change.
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Day 27: Drink water, but salt it a little
Plain water alone washes salts out; add a pinch of salt so hydration actually helps.
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Day 28: When to slow down and ask a doctor
Mild keto flu is normal, but racing heart, fainting or any health condition means see a doctor first.
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Day 29: What 16:8 Really Means
16:8 just means eat within 8 hours and rest your body on water and plain chai for the other 16.
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Day 30: Building Your Eating Window on a Budget
Eggs, omena, and sukuma make a cheap, filling keto window that keeps hunger quiet.
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Day 31: Who Should Not Fast
If you are pregnant, growing, or on medicine, check with a doctor before fasting, because health comes first.
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Day 32: Being Kind to Yourself While Fasting
Progress beats perfection, so drink water, be patient, and never shame yourself over one meal.
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Day 33: Your First Kilos Are Mostly Water
Fast early weight loss on keto is mostly water leaving your body, so real fat loss is the slower drop that follows.
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Day 34: Weigh the Trend, Not the Day
Your weight bounces daily from water and food, so only the two-week trend line tells you the truth about fat loss.
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Day 35: The Whoosh: Why the Scale Suddenly Drops
A stuck scale is often just trapped water, and the sudden drop, the whoosh, comes when your body finally lets it go.
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Day 36: Stuck? Check for Hidden Carbs First
A real plateau usually means hidden carbs or oversized portions crept back, so track every bite for a week to find the leak.
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Day 37: Diabetes Meds? Talk to Your Doctor First
If you are on diabetes medicine, keto without your doctor adjusting the dose can drop your sugar dangerously low.
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Day 38: Pregnant or Breastfeeding? This Is Not the Time
Pregnancy and breastfeeding need balanced eating, not keto; save the diet for later and follow your ANC advice.
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Day 39: Know the Warning Signs to See a Doctor
Mild tiredness is normal, but chest, belly, or fainting symptoms mean see a doctor, not push harder.
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Day 40: On Blood Pressure Pills? Watch and Ask
Keto can lower blood pressure, so if you take BP tablets, have your doctor watch and adjust, never self-adjust.
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Day 41: Chai With Family, Your Way
Keep the chai, lose the sugar, and you never miss the family circle.
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Day 42: Eating Out Without Wrecking It
Fill up on meat and greens, go easy on the ugali and chips.
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Day 43: Handle the Pressure Kindly
A polite "nimeshiba, asante" protects both your goal and the friendship.
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Day 44: Budget-Friendly Social Foods
Eggs, omena, and sukuma are cheap, filling, and fully keto.
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Day 45: Make Keto a Habit, Not a Sprint
The best keto plan is the boring one you can actually repeat every week.
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Day 46: Listen to Your Body, Not Just the Scale
Trust how you feel and fit in your clothes more than one morning on the scale.
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Day 47: Avoid the Common Long-Term Mistakes
Most keto plateaus come from hidden sugar, too little salt, and skipping vegetables.
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Day 48: Keep It Cheap So You Keep It Going
Eggs, omena and sukuma make keto affordable enough to sustain for years.