What to Skip: Ugali, Rice and Chapati

On keto, the big three that spike your carbs are ugali, rice and chapati. A single hand of ugali is almost pure starch from maize flour, and your body turns it straight into sugar. The same goes for white rice, chapati, mandazi and white bread. This is the hardest change for most of us, because ugali feels like a real meal. The good news is you are not going hungry. You simply move those calories to foods that keep you full longer: eggs, beef, chicken, fish, sukuma wiki and other greens. Start with just one meal a day without ugali and build from there. Nobody switches perfectly overnight, and slipping once does not undo your effort. Keep going and it gets easier as the cravings fade after the first week or two.