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🍫 ARE YOU REALLY HUNGRY… OR ARE YOU JUST CRAVING SOMETHING? 👀You just finished eating.You're comfortably full.Then sudde...
10/08/2026

🍫 ARE YOU REALLY HUNGRY… OR ARE YOU JUST CRAVING SOMETHING? 👀
You just finished eating.
You're comfortably full.
Then suddenly…
“I need chocolate.” 😭
Or mandazi.
Or crisps.
Or that leftover piece of cake sitting in the fridge.
But here's the thing:
Hunger and cravings aren't exactly the same thing.
PHYSICAL HUNGER usually builds gradually. You may be willing to eat different types of food, and you may notice physical signs like an empty or rumbling stomach.
A CRAVING can feel much more specific.
You don't just want food.
You want that particular food.
“I'm not hungry, but I NEED chips.” 😂
And cravings are not something you should feel guilty about.
They can be influenced by things like:
🍫 habits and routines
😴 lack of sleep
😰 stress or emotions
🍽️ restricting food too much
👀 simply seeing or smelling tempting food
So what can you do?
First, don't panic.
If you're genuinely hungry, eat.
If you've eaten recently and it's a specific craving, pause for a moment and ask yourself:
“What am I actually feeling right now?”
Hungry?
Bored?
Stressed?
Tired?
Or do you simply want something delicious?
And if you decide you want the chocolate anyway?
Eat the chocolate. 😂
One food doesn't ruin your diet.
You don't need to “earn” food or punish yourself afterwards.
Healthy eating is about your overall pattern, not whether you ate three pieces of chocolate on Tuesday.
❤️ Food is allowed to be enjoyable too.
👇🏾 What's your biggest food craving?
🍫 Chocolate
🍟 Chips
🫓 Chapati
🍰 Cake
🍩 Mandazi
🌶️ Something spicy
Mine would be… 👀

🍽️ WHY ARE YOU ALWAYS HUNGRY?You eat breakfast.You eat lunch.You even have a snack...…and somehow you're hungry AGAIN. 😭...
10/08/2026

🍽️ WHY ARE YOU ALWAYS HUNGRY?
You eat breakfast.
You eat lunch.
You even have a snack...
…and somehow you're hungry AGAIN. 😭
Before you blame yourself for having “no self-control,” let's talk about what could actually be happening.
1️⃣ Your meals may not contain enough protein.
Protein from foods like eggs, beans, ndengu, fish, meat, milk and yoghurt can help you feel satisfied after eating.
2️⃣ You're missing fibre.
Vegetables, fruits, beans, whole grains and other fibre-rich foods can help make meals more filling.
3️⃣ Your meal may simply be too small.
Trying to survive on a tiny salad when your body needs more food isn't a sustainable weight-loss strategy. 😂
4️⃣ You're drinking a lot of your calories.
Soda, sweetened tea, juice and other sugary drinks can add energy without providing the same fullness you might get from eating whole foods.
5️⃣ You're not sleeping enough.
Poor sleep can affect appetite and make managing hunger more difficult for some people.
And here's something I really want you to remember:
Being hungry does NOT mean you lack discipline.
Hunger is a normal biological signal.
Instead of constantly trying to silence it, let's understand why it's happening and whether your meals are actually meeting your needs.
A simple starting point?
At your next meal, look at your plate and ask:
🍗 Where is my protein?
🥬 Where is my fibre?
🍚 Is my carbohydrate portion appropriate for me?
💧 Am I drinking enough water?
You don't need a “perfect” diet.
You need a diet that keeps you nourished and works in your real life. ❤️
👇🏾 Tell me: What time of day do you get the hungriest?
Morning ☀️
Afternoon 🌤️
Evening 🌙
ALL DAY 😂

🍽️ DO YOU REALLY NEED TO SKIP DINNER TO LOSE WEIGHT?“I don't eat after 6pm.”“I've stopped eating dinner because I'm tryi...
10/08/2026

🍽️ DO YOU REALLY NEED TO SKIP DINNER TO LOSE WEIGHT?

“I don't eat after 6pm.”

“I've stopped eating dinner because I'm trying to lose weight.”

Sound familiar? 👀

Here's the truth:

Eating dinner does not automatically make you gain weight.

Your body doesn't have a magic switch that turns food into fat just because it's evening. 😂

What matters much more is your overall food intake, portion sizes, food choices, activity levels and your individual needs.

In fact, for some people, skipping dinner can backfire.

You go through the evening hungry, start thinking about food… and suddenly you're standing in the kitchen at 10pm eating whatever you can find. 😭

A better approach for many people is simply to have a balanced dinner

For example:

🍚 A reasonable portion of ugali or rice
🥩 A source of protein such as beans, eggs, fish or meat
🥬 Plenty of vegetables
🥑 A moderate amount of healthy fat where appropriate

And no, you don't have to eat dinner at exactly 6pm.

Your schedule, hunger, lifestyle and health needs matter.

Healthy eating is not about being afraid of the clock.

It's about learning how to feed your body well.

👇🏾 NOW BE HONEST

When you're trying to lose weight, do you:

A. Skip dinner😭
B. Eat a lighter dinner🍽️
C. Eat normally and watch your portions👀
D. I don't even know anymore 😂

Tell me below.

🍚 DO CARBS MAKE YOU FAT?Ugali. Rice. Chapati. Potatoes. Bread.If you're trying to lose weight, you've probably heard:Cut...
10/08/2026

🍚 DO CARBS MAKE YOU FAT?

Ugali. Rice. Chapati. Potatoes. Bread.

If you're trying to lose weight, you've probably heard:

Cut carbs!
No ugali!
Don't eat rice!

But is that actually true? 👀

No. Carbohydrates do not automatically make you gain weight.

Your body needs carbohydrates. They are an important source of energy and are found in many nutritious foods.

The bigger picture is how much you eat overall, your portion sizes, what you eat with your carbohydrates, and your individual needs.

For example:

🍚 Rice + beans + vegetables
🥔 Potatoes + eggs + vegetables
🍌 Sweet potatoes + milk + fruit
🍚 Ugali + beef + plenty of vegetables

These can all be part of a balanced diet.

The problem isn't that ugali exists on your plate.😂

Sometimes it's the balance of the plate.

Instead of asking:

❌ Should I stop eating carbs?

Ask:

✅ How can I build a more balanced plate?

And please don't let anyone convince you that you need to stop eating the foods you love to eat healthy. ❤️

NOW LET'S SETTLE THIS:

👇🏾 What carbohydrate would be hardest for YOU to give up?

UGALI 🍚
CHAPATI 🫓
RICE 🍛
POTATOES 🥔
BREAD 🍞

🚨 KENYANS, LET'S SETTLE THIS ONCE AND FOR ALL.😂Is UGALI actually unhealthy… or have we just been lied to? 👀Because every...
10/08/2026

🚨 KENYANS, LET'S SETTLE THIS ONCE AND FOR ALL.😂

Is UGALI actually unhealthy… or have we just been lied to? 👀

Because every time someone says they're trying to “eat healthy,” the first thing they remove is:

UGALI.😭

Yet we happily eat rice, bread, potatoes, chapati and pasta.

So what's the problem with ugali?

I'm a dietitian and I'm genuinely curious:

👇🏾Would you remove ugali if you were trying to eat healthier? YES or NO?

And please… don't give me the answer you think a dietitian wants to hear. 😂

I want your HONEST answer.

Let's discuss. 🍽️

inKenya

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