Eating Out Without Wrecking It

Mama ntilie, hotel, or a friend's place, you can still eat well. Aim your plate at the proteins and greens: nyama choma, fried or boiled eggs, fish, chicken, beef stew, and plenty of sukuma wiki or cabbage. The part to go slow on is the pile of ugali, rice, chapati, and chips, because those are the carbs that stop keto working. You do not have to refuse everything loudly. Just take a small piece of ugali or skip it, and load up on the meat and veggies instead. Ask for extra sukuma instead of extra ugali, it usually costs the same or less. Watch hidden sugar in sodas and juice too; ask for water or unsweetened. If you slip one meal, it is not the end. Get back on track at the next plate and keep going.