From banana smoothies to Daniel Fasts, here’s what Kenyan women get wrong (and right) about losing weight and why balance always wins.
If you’ve ever sworn you’ll “start eating clean on Monday,” only to find yourself with a plate of pilau by Wednesday, you’re not alone. For most of us, the journey to “living healthy” has been one long experiment — fasting here, cutting carbs there, buying detox teas from someone on Instagram who swears it changed their life. We’ve tried it all.
A while back, my mum had her own health kick. One month she was on the Daniel Fast — no meat, no sugar, no chapati, just veggies and water. The next, she was skipping breakfast and lunch in the name of intermittent fasting, powered only by black coffee and determination. Then came her banana smoothie phase — which lasted right until she couldn’t stand the sight of a blender.
At first, she said she felt lighter. By day three, though, she was side eyeing the chapati tin like it had personally betrayed her. That’s when it hit me: we women spend so much time chasing health trends that we forget the point — to actually feel good.
So, let’s unpack some of the biggest weight loss myths we still believe and what really works, right here in real Kenyan life.
Myth 1: “Just eat less and move more” works for everyone
Sounds simple, right? But the body isn’t a calculator. It’s a whole system with hormones, emotions, cravings, and that one cousin who won’t stop offering mandazi. According to Harvard Health, when you eat too little, your metabolism slows down because your body thinks it’s starving. That’s why most people lose a few kilos, then stall. I saw it with my mum — tiny portions, endless walks, but the scale refused to budge.
Reality check: You don’t need to starve. Research from the National Institutes of Health shows that eating enough protein, fiber, and healthy fats helps keep your metabolism active. You can enjoy ugali, sukuma, and a bit of nyama — just balance your plate and eat mindfully.
The body isn’t a calculator — it’s a whole system with hormones, emotions, and cravings.
Myth 2: Fasting is the ultimate fix
Here’s the thing — fasting can be useful, but not all fasts are created equal.
The Daniel Fast: Great for resetting habits and avoiding junk food, but most people regain the weight once they go back to normal eating.
Intermittent Fasting: Johns Hopkins Medicine says it can help control appetite and improve blood sugar for some people. But for women, long fasting hours can cause fatigue or hormonal imbalances.
Smoothie or “juice” fasts: Like my mum’s banana smoothie phase. According to Mayo Clinic, these often lack enough protein and fiber, so you end up losing water, not fat.
Reality check: Fasting isn’t bad, but it’s not magic either. If it leaves you dizzy, snappy, or dreaming of pilau by 10 a.m., your body’s asking for proper food — not more discipline.
If your fast leaves you moody and dreaming of pilau before noon, your body’s just asking for real food.
Myth 3: Carbs are the enemy
Poor ugali, always getting blamed. The truth is, not all carbs are equal. Whole foods like sweet potatoes, nduma, and brown rice are good sources of energy and fiber. It’s the refined stuff — white bread, sugary snacks, and processed chapati — that messes things up. A Lancet Public Health study found that people who eat moderate amounts of healthy carbs (about half their calories) live longer than those on extreme low-carb diets.
When my mum tried cutting carbs completely, she lost water weight fast but also her energy — and her patience.
Reality check: You need carbs, just not the processed kind. Eat your ugali, just not the mountain-sized portion.
Ugali isn’t the enemy — the mountain-sized portion might be.
Myth 4: You can lose belly fat by doing ab workouts
We’ve all fallen for those “flat tummy in 10 days” routines. My mum and I once tried one in the living room — 15 minutes of pain, zero difference. The American Council on Exercise confirms you can’t spot-reduce fat. The body decides where to lose it first — and it’s rarely the tummy.
Reality check: Strength training and walking are far more effective. Build lean muscle and your body becomes a fat-burning machine even when you’re resting.
You can’t trick your body into losing belly fat first — it has its own plan.
Myth 5: The scale is the truth
During her fasting phase, my mum weighed herself every morning. If she was up a kilo, she’d panic and skip meals. But most of that “gain” was just water, hormones, or salt. Mayo Clinic experts say daily weight can fluctuate by up to two kilos for completely normal reasons.
Reality check: The best progress markers aren’t the numbers. Notice how your clothes fit, how you sleep, how your energy feels. That’s real health.
The scale doesn’t measure joy, energy, or strength — just gravity.
So, what actually works?
After all the fasting, skipping, and guilt cycles, here’s what research and experience both agree on:
Eat balanced meals: The Mediterranean-style diet — lots of veggies, lean proteins, olive oil — consistently leads to better health outcomes, according to Harvard. In Kenya, that just means more greens, beans, and less frying oil.
Move consistently: You don’t have to run marathons. Take walks, dance to your favorite old-school jams, carry groceries, do chores. It all counts.
Sleep and stress less: The CDC notes that poor sleep and stress raise hunger hormones, making you crave more sugary foods. So rest. Seriously.
Be kind to yourself: Shaming your body doesn’t motivate you; it drains you. Focus on feeling strong, not small.
Health isn’t about being smaller — it’s about living better.
Final sip
These days, my mum still eats clean-ish but without all the drama. She enjoys her chapati without guilt, walks every evening, and doesn’t let the scale ruin her mood. She’s healthier now — not because she’s dieting, but because she’s living.
That’s the secret. No detox, no miracle tea, no expensive gym plan. Just balance, consistency, and kindness. So next time someone swears by their “seven-day cleanse,” smile, sip your chai, and remember — your body doesn’t need punishment. It just needs care and a good chapati now and then.
Your body doesn’t need fixing — it just needs care and a good chapati now and then.
