Healthy Weight Loss & Nutrition Tips. Calories Matter

In order to lose weight, you MUST eat fewer calories than your body normally uses in a day. Calories are the amount of energy stored in the food you eat and the number of calories can vary from one food to another. Eating more calories than your body needs can lead to lead to weight gain. This is because extra calories are converted into fat and stored in the body (like belly fat).

Did you know that a pound of fat is about 3,500 calories? To lose 1 pound of fat in a week, you need to reduce your consumption by 3500 calories (i.e. 500 fewer calories per day). You can also “burn off” the extra 3,500 calories by rigorous exercising. The best way to lose weight is by eating fewer calories and remaining active. For example: If you cut 250 calories from your diet each day and exercise enough to burn off another 250 calories, it can add up to 500 fewer calories. Do this for 7 days and you can lose 1 pound of fat in a week.
As we age, the concept of nutrition becomes harder to grasp despite learning about it in high school. I believe this is because FOOD has become so closely intertwined with every aspect of our lives that we don’t seem to realize when we are excessively indulging.
FACT: Food is fuel for the body. The quality of fuel (food) intake determines the way we LOOK and FEEL.
Furthermore, there are various food groups which make up our diet. We will outline them so that you can monitor and create a diet plan that is suitable for you.

Main Food Groups:
Carbohydrates – Foods that provide energy to our body
Carbohydrates are foods that provide energy to our body. They are also known as starchy foods. They provide our body with the necessary fuel for all physical activity and for proper organ function. However, some kinds of carbohydrates are far better than others.
Good Carb Examples: Potatoes, Rice, Oatmeal, bread, pasta etc.

Protein –Foods to make you grow
They are the building blocks of our body and are essential for tissue repair, cell formation and making antibodies for increased immunity to diseases.
Examples of protein: meats, beans, and nuts
Fats – Food that is stored in our body for energy
Fats are important for cell growth and development. Good fats can be found in nuts, fish, and seeds. Examples of food which have bad fats include ice cream, cheese, and butter.
Use of terms such as “Low Fat”, “reduced fat” or “Fat-free” are used as marketing gimmicks for products which aren’t actually healthy. What they do is that they compensate for the reduced fat content by using other unhealthy components such as sodium/salt for taste.
Vitamins –‘Glow Foods’
Vitamins are essential for all types of chemical processes within our bodies which create and require energy. These include digestion, elimination of waste through faces and urine, cell regulation and development etc. Hence, they can protect our body from various illnesses and make our skin glow.
Examples: Fruits and vegetables.

Water -I’m adding a new food group to this list as it is essential for keeping our bodies hydrated.
Water is life and is extremely underrated –you should drink at least eight glasses of water in a day.
Now that we have discussed the various food groups, let’s outline the ways in which you can eat healthily and cut back on your calories.

Reducing Calorie Consumption

1. Make better decisions about what you eat by paying close attention to nutrition information labels found on food items.

2. Eat 4 to 5 smaller meals a day, instead of 2-3 ‘BIG Meals’
Ever wonder why a new born baby is fed every 2 to 3 hours? Perhaps that’s the same frequency he/she received nutrition while in the mother’s womb, until he/she was introduced to society’s “feeding clock” of 3 meals a day.
Eating smaller and healthier meals throughout out the day can keep you energized. It also ensures that there are no extra calories which your body can ‘store’ as extra weight. This can also increase your metabolism since you’re providing nutrition toyour body on a regular basis.

3. Eat the heaviest meals during the earliest part of the day and lighter meals as the day progresses.
Eating a large and unhealthy meal for dinner is not a good idea. This is because the food can be stored as fat and slow down your metabolism.

4. Consume meals that are high in proteins and not carbohydrates. Avoid items like alcohol, cookies, ice cream, fried foods etc. Watch what you eat and when you eat it.

5. Water – drink as much as you possibly can because it helps increase your metabolism.

6. Get physically active. Don’t over complicate it. You can simply start by walking 20 minutes 4 times a week and progress over time. If you like running, keep at it but make sure you’re doing it right for weight loss. Learn my secret for fat blasting when running by reading this Blog

Doing the above will help you start eating healthy without the need for stressful dieting. Eating clean is sustainable and helps in keeping your habits consistent while still contributing towards weight loss. Many people eat anything, at any time and in large quantities which is extremely unhealthy. Hence, it is important to watch what you eat.
‘We eat to live, and not live to eat.’

Changing your diet is a MUST if you are SERIOUS about losing weight and being healthy!

My Ebook Eat Clean Get Lean provides a 30 day calendar or guideline of exactly what to eat. You can buy a copy for 1750/= by sending payment to till # 995207  To use master or visa card click link and select Pay with credit card –

Working on your health and fitness goal and don’t know where to start? Contact me at [email protected] to schedule a time to chat.



  1. Gitets November 3, 2017 at 8:41 pm - Reply

    Great blog

    • Martha November 8, 2017 at 8:28 am - Reply

      wow amazing av bn working on my diet and getting very good results as days goes by,am yet to kick off the detox prog but very positive about it.May be wat you could add in your blog is healthy combination of menu that one would explore alternatively as opposed to just giving guidelines with no illustrations,this will help us actualize the real teaching for a better health living.Hope that is very much in order.Am greatful once again,God bless you soo much for the good job.

      • Jane Mukami November 8, 2017 at 6:37 pm - Reply

        Thanks for your comment. I’ve provided a great guideline in the Eat Clean Get Lean ebook which provides a 30 day calendar of what to eat in a simple to understand way. It even incorporated kenyan foods such as ugali, githeri etc all while supporting your weight loss goals. For more details on this book contact 0715 503050

    • Gladys kinyua November 8, 2017 at 11:53 am - Reply

      Thanks a lot this is so helpful and it seems the best diet for a nursing mum like me. I have gained over 20kg in which I am really keen on loosing. My biggest problem is to monitor calories. How I wish I can be guided on this.

      • Jane Mukami November 8, 2017 at 6:39 pm - Reply

        nursing mothers need to eat higher quantities of high quality food. The mistake most make is eating unhealthy foods which leads to even more weight gain while breastfeeding. My Eat Clean Get Lean ebook provides a 30 day calendar of what to eat in a simple to understand way. It even incorporates kenyan foods such as ugali, githeri etc please note that during breast feeding your quantities of the foods i’ve mentioned int eh book could be slightly higher all while supporting your weight loss goals. For more details on this book call or text 0715 503050

    • Alice November 8, 2017 at 4:09 pm - Reply

      Very good information, thanks Jane

    • Jessica Mutuku November 8, 2017 at 6:34 pm - Reply

      thank you 🙂

    • Muse November 9, 2017 at 10:06 am - Reply

      A great guide Mukami,Really appreciated your for 10day detox that transformed me.Big uo

    • elizabeth November 9, 2017 at 10:19 am - Reply

      So educative Jane and thanks so much for the guide.

    • Jessica Mutuku November 11, 2017 at 2:28 am - Reply

      Thank you

  2. Diana Bonareri November 8, 2017 at 7:46 am - Reply

    Thanks Jane, this is very informative. I’ll do my best to live by the advise given.

  3. Beth November 8, 2017 at 7:46 am - Reply

    Great Blog Jane.

  4. Diana Bonareri November 8, 2017 at 7:46 am - Reply

    Thanks Jane, this is very informative. I’ll do my best to live by the advise given.

  5. Beth November 8, 2017 at 7:46 am - Reply

    Great Blog Jane.

  6. Margaret November 8, 2017 at 7:50 am - Reply

    Great. Hope it will help me reduce my tummy that has stubbornly refused to go away.

    • Jane Mukami November 8, 2017 at 6:41 pm - Reply

      Abs are made in the kitchen margaret so please pay attention to what you eat, what time, and most importantly, qauntities – My Eat Clean Get Lean ebook provides a 30 day calendar of what to eat in a simple to understand way. It even incorporates kenyan foods such as ugali, githeri etc all while supporting your weight loss goals. For more details on this book call or text 0715 503050

  7. Margaret November 8, 2017 at 7:58 am - Reply

    Am really motivated with your guidance in this journey of weight loss. Truly i purpose to change for my own good.

  8. Ochami November 8, 2017 at 8:06 am - Reply

    Thank you Jane. Extremely informative.

  9. Stellah Mbao November 8, 2017 at 8:08 am - Reply

    Very helpful.

  10. Stellah Mbao November 8, 2017 at 8:08 am - Reply

    Very helpful.

  11. Kate November 8, 2017 at 8:19 am - Reply

    Thanks Mukami, this is a great read.

    I am still struggling to eliminate wheat and my biggest challenging is removing chapati from my list.

    i was able to get rid of bread, mandazi and cake but the chapati just wont leave me alone.

    Aiiish this journey is not for the faint hearted.

    Off to instill more discipline in my life on matters food. 2kgs to lose to attain target weight of 55kgs and tummy training. Asante Mukami

  12. J.Wagura November 8, 2017 at 8:35 am - Reply

    Hi Jane
    This is a very goid and informative article. I have actually practiced this and in a span of about 11 months shed 22 kgs.

  13. J.Wagura November 8, 2017 at 8:35 am - Reply

    Hi Jane
    This is a very goid and informative article. I have actually practiced this and in a span of about 11 months shed 22 kgs.

  14. Mercil November 8, 2017 at 8:52 am - Reply

    Thank you Jane

  15. Joyce Sang November 8, 2017 at 8:57 am - Reply

    Thanks Jane for a very informative message. I am weighing 75kgs which I have struggled over the time to reduce but in vain and this has led me to develop high blood pressure. I will try my best to follow your teachings.

    • Jane Mukami November 8, 2017 at 6:44 pm - Reply

      Hi Joyce. POle sana to hear about high blood pressure. Please get my book My Eat Clean Get Lean ebook which provides a 30 day calendar of what to eat in a simple to understand way. It even incorporates kenyan foods such as ugali, githeri etc all while supporting your weight loss goals. I promise if you stick to this book 100% your high blood pressure will cease… For more details on this book call or text 0715 503050

  16. carol November 8, 2017 at 9:00 am - Reply

    i love this
    now i know why i have been in the gym and lost so little weight

    • Jessica Mutuku November 8, 2017 at 6:44 pm - Reply

      yes Carol! Working out is only a tiny bit of this fitness or weight loss puzzle 🙂

  17. Irene Achieng November 8, 2017 at 9:04 am - Reply

    Wow feeling motivated to watch what I eat

  18. Faith shikuh November 8, 2017 at 9:05 am - Reply

    Thnx 4 de advice jane hope i will keep it n loss this weight

  19. Charity November 8, 2017 at 9:08 am - Reply

    Thanks mukami….will try avoid junk ts my worst addictio n

    • Jessica Mutuku November 8, 2017 at 6:45 pm - Reply

      junk food is the worst type of food for you body…it has a lot of calories and no nutrition. please reduce it for better health

  20. Siama Yusuf November 8, 2017 at 9:14 am - Reply

    Thanks Jane, this is truly helpful. Working on it to be where you are girl.

  21. Angela November 8, 2017 at 9:14 am - Reply

    Thanks Jane. I really needed this . Very rich blog. True, ‘we eat to leave not leave to eat’.

  22. Jane mburu November 8, 2017 at 9:26 am - Reply

    Thanks so much…. There very important things about diet that I didn’t know about but you are really helping I use eat supper in large quantities and I did not know that it was unhealthy… Thanks again

  23. Njoki gatheru November 8, 2017 at 9:32 am - Reply

    Waaaa nyc advice I will di my best …….be blessed

  24. Catherine Ndungu November 8, 2017 at 9:39 am - Reply

    Good information. Keep them coming

  25. Sonnie November 8, 2017 at 9:41 am - Reply

    i have been eating so well and i do not weigh much am 56kgs
    my problem is my belly fat i have to tuck in most of the time
    what should i do?
    i have done the lemon water challenge
    i did detox mid this year but i really cannot tell what is the problem
    i can know when i have bloated or if it is belly fat
    kindly help

    • Jane Mukami November 11, 2017 at 2:11 am - Reply

      you need to focus on changing your eating habits for a long period of time. It takes a long time to get a flat belly so please be patient with yourself and focus on good nutrition. Lemon was and detox are only small changes. Follow the guidelines i’ve provided above to make even more changes.

  26. Josephine Mwongeli November 8, 2017 at 9:53 am - Reply

    i like the guide, thank you Jane Mukami for changing lives

  27. Monica November 8, 2017 at 10:02 am - Reply


  28. Tito November 8, 2017 at 10:17 am - Reply

    Nice one there

  29. Sheilah November 8, 2017 at 10:30 am - Reply

    Thanks Jane

  30. Maureen November 8, 2017 at 10:38 am - Reply

    Hey Jane,

    This is very informative, is it possible for you to also create a meal plan for expectant mothers to ensure one is also eating the right foods during this period.

    Thank you.

    • Jessica Mutuku November 11, 2017 at 2:13 am - Reply

      my eat clean get lean ebook caters to everyone, including breastfeeding and pregnant mothers. Contact 0715 503050 to get details on how to get it.Also scroll through my blog and find the one about staying healthy while pregnant.

  31. Rose November 8, 2017 at 10:44 am - Reply

    Thank you Jane. Very helpful a sample meal plan would be so welcome if possible

    • Jessica Mutuku November 11, 2017 at 2:13 am - Reply

      my brook eat clean get lean has 30 days worth of meal plans Contact 0715 503050 to get more details on how to get it.

  32. Betty November 8, 2017 at 10:49 am - Reply

    we are truly what we eat

  33. Schola November 8, 2017 at 10:59 am - Reply

    Thanks Jane quite informative.

  34. Ann November 8, 2017 at 11:09 am - Reply

    Wauu,amazing.Thanks alot Jane Mukami.

  35. Ann November 8, 2017 at 11:09 am - Reply

    Wauu,amazing.Thanks alot Jane Mukami.

  36. Diana Kimani November 8, 2017 at 11:18 am - Reply

    Very good information Jane.. thank you

  37. Damaris November 8, 2017 at 11:23 am - Reply

    Keep it up Jane I like your diet and it has impact in our lives healthy wise.

  38. KoinGladys November 8, 2017 at 11:23 am - Reply

    Thanks Jane I have been on this for along time en for real am lookin great.

  39. Jacky Rukara November 8, 2017 at 11:26 am - Reply

    Hi Jane.
    I think my biggest problem is not what to eat but the quantities, thanks to the detox though I’ve learnt that I can survive with far much less and I’m working on maintaining it since it’s 80% nutrition, 20% everything else. Thanks for the blog, very helpful.

  40. Mae Pittman November 8, 2017 at 11:26 am - Reply

    Thank you for the encouragement

  41. Sheila November 8, 2017 at 11:35 am - Reply

    Thank you this is very helpful as many times I back slide. A wake up call thanks Jane.

  42. Dianah November 8, 2017 at 12:01 pm - Reply

    Thnxs for the message I now knw wht to eat at wht tym and quantity thnk you Jane

  43. Josy josly November 8, 2017 at 12:15 pm - Reply

    Wow ,nice advice ,I will do my best, thanx Jane Mukami

  44. florence November 8, 2017 at 12:49 pm - Reply

    Wow so informative will strive to my best super thanks Jane mukami

  45. Anita November 8, 2017 at 12:51 pm - Reply

    This is very informative. Thank you so much.

  46. Rachel Cheren November 8, 2017 at 12:52 pm - Reply

    I have a bad craving for sweets. I seriously need help 😥

  47. tiffany November 8, 2017 at 1:06 pm - Reply

    i am a fan of your workouts and detox but some of the foods you talk about are not very accessible in African countries.Can you perhaps provide a more simplified eating plan for people who cant access some of the healthy stuff you mentioned.

    • Jessica Mutuku November 11, 2017 at 2:15 am - Reply

      I have a book called Eat clean get lean which provides 30 days worth of meals and inclusive of kenyan meals Contact 0715 503050 or email [email protected] to get details on how to get it

  48. Winnie November 8, 2017 at 1:15 pm - Reply

    Quite informative Jane.we mostly do the opposite our meals become heavier as we approach dinner than when breaking the night fast.thank you.

    • Winnie November 9, 2017 at 12:42 am - Reply

      Eating the right foods has been quite a challenge to me. Because Its like for a long time i entertained an addiction to certain foods eg cake and fries but slowly i started reducing the portions of the unhealthy foods. And something very important i learnt from the 21 days group is to start doing something and try maintain it for at least 21 days so it becomes a habit. Wheat is no longer an issue as it used to be. Through Jane I’ve learnt to train my body to adapt to certain habits like the no wheat challenge, drink more water and no carbs after 3pm. I’m greatful Jane.

      • Jane Mukami November 11, 2017 at 2:16 am - Reply

        aww good job girl…and keep up the good work!!

  49. Brenda November 8, 2017 at 1:18 pm - Reply

    Hey jane …this is the most hepful information i have received .i have bn working out without a diet change and i have increased instead of loosing a point i gave up..thankyou and continue doing what you do so proud…now got the energy to get back to it

    • Jessica Mutuku November 11, 2017 at 2:16 am - Reply

      yay…pls don’t give up keep working and amend your nutrition using the guidelines I’ve provided above

  50. Grace Karanja November 8, 2017 at 1:28 pm - Reply

    Very helpful ..will do my best to stick to this.. I’m a social eater and more so unhealthy foods.. Oh I can indulge. I make a promise to myself do right day and two then I give up! I also travel much for work and in strange places where the only food I trust is chips!!

  51. Jane Njoroge November 8, 2017 at 1:28 pm - Reply

    Thanks Jane Mukami.

  52. Esther Wagaki Mathenge November 8, 2017 at 1:28 pm - Reply

    This article is a good read. Will definitely adopt eating clean.

  53. Jane Njoroge November 8, 2017 at 1:28 pm - Reply

    Thanks Jane Mukami.

  54. Mary Simon November 8, 2017 at 1:34 pm - Reply

    Thanks Jane. I’ll start to follow you good advice . Keep up the good work and may God bless you abundantly .

  55. Lynet November 8, 2017 at 1:37 pm - Reply

    Great info Jane. I try my best to follow your advice and it has been og great assistance.

  56. Audreen November 8, 2017 at 1:50 pm - Reply

    Great advice. I try to balance healthy eating and keeping fit. I need to firm my body. Am glad you take your time to help us

  57. Carol Mwas November 8, 2017 at 1:56 pm - Reply

    Thanks Mukami, my all time favorite fitness guru. Keep changing lives and keep soaring higher!!! You rock!!

  58. Hellen Kamau November 8, 2017 at 2:19 pm - Reply

    Very informative and true. I started clean eating a couple of weeks ago after my baby turned 6 months. By the end of week one, there was already a difference. Some pants i couldn’t zip up, suddenly did!!
    Thank you Jane Mukami

  59. Irene November 8, 2017 at 2:21 pm - Reply

    Wow i really needed this reminder.Thanks Jane.

  60. Linda November 8, 2017 at 2:28 pm - Reply

    Jane, let me once again say you are a real blessing to my life. I am closely following your program & really doing great as far as losing weight is concerned. I did the 10 days detox in January this yr & i’m glad i have been able to maintain a constant weight since May. Between Jan & May i had lost 15kgs & since then it has remained constant. I am really happy with my new me. Thanks a lot this article is really good

  61. Gladys November 8, 2017 at 2:40 pm - Reply

    Amazing, thanks so much Jane. Will try my best to keep to that. Got the 10 days detox book and 28days of eating clean to get lean.

  62. Anne November 8, 2017 at 2:43 pm - Reply

    Thank you for that vital information…. Now I know better

  63. Beaty maiyo November 8, 2017 at 2:44 pm - Reply

    Thank you Jane Mukami for information,since I joined your group I have lost 10kgs ..alluta continues..ithank God I got over sugar and wheat.God bless you

  64. Meggy November 8, 2017 at 2:48 pm - Reply

    That’s is a very great information you give us Jane thank you very much.I’m determine to be consistent so as to change my life for the best, one thing i like about keeping to my workout and diet is apart from being light, fit and healthy i enjoy my sleep like a baby. Thanks for being there you have opened our eyes.

  65. Kate November 8, 2017 at 2:52 pm - Reply

    I cleaned up my diet beginning June this year and I must say I love what I am seeing now!! I have had to buy clothes that are smaller in size, I looove it when I wear those skinny jeans and I have to go to the last hole on my belt! I have incorporated home workouts, Youtube is bae but I love skipping rope. I have also incorporated ab workouts in my regimen. I love how my tummy has shrunk and my dresses fit better. On Sundays you will find me trying on my dresses as part of my motivation. I feel lighter and love the way those dresses feel clinging on my body! Enough motivation to keep going! Nuts are kinda my weakness tho’ lol

  66. Anne November 8, 2017 at 3:03 pm - Reply

    I have done the 10day detox and 21 day challenge and believe me, it’s not worth spending you money on diet supliments that people are selling all over for thousands. I lost almost 20kgs. Thinking of detoxing for the year before we go to 2018

  67. Hellen November 8, 2017 at 3:17 pm - Reply

    Bravo!!! 30th Oct 2017…10days detox challenge successfully done without cheating. Many times I quited on day 4 and would start all over again in the next challenge. (88kg)
    ~make decision
    ~have a friend 2 encourage ad support you
    ~positive attitude
    ~be self disciplined no matter what

    **No wheat challenge here I come, coz no more of “big mama/full house” nicknames**.

    Thanks Jane Mukami

  68. Jeremy Godsan November 8, 2017 at 3:21 pm - Reply

    Every journey begins with a simple step. Working out for me came out to be so passionate and not a chore as for some people. Take alot of water, eat healthy, enjoy the process. Think of it as a permanent lifestyle shift you’re making. I started my journey a month ago and I’ve seen alot of improvement since I go to gym and eat healthy.

    Balance is key. In everything you do.

    Thank your Mukami for your daily motivation.

  69. Lina November 8, 2017 at 3:29 pm - Reply

    Thanx for sharering with us this facts about fitness and eating healthy by reducing carbs and focus more in protein , veg and fruits. My self I did the ten days detox two times by following the exactly description and measurements but I didn’t loose even 1kg, I was frastruated without knowing what went wrong. Iam trying my best to know more about my body so I can focus on loosing more kgs.

    As a fitness guru I want to know more about this Ketogenic diet.
    They say you put in more fats to burn fats.
    Is it working for all blood groups or for some people this one is not for them. My blood group is 0
    I will be delighted to hear more from you.
    Thanx again

    • Jane Mukami November 8, 2017 at 6:55 pm - Reply

      Not all body types lose weight on the scale. The scale probably didnt move BUT your clothes fit lose…you lost inches. ALL body types dont work the same. I’m similar to you and for this reason i never weigh myself instead i check my measurements (bust, hips, wait) or how my clothes fit. The scale catches up much later. Personally i dont recommend Keto because it’s not sustainable. When you eliminate carbs from your body and instead rely on ketone bodies for energy long term when you decide to revert to carb consumption you gain all the weight back…instead do research on carb cycling. i think its a better alterntative than keto. I dont subscribe to blood group diets either….our ancestors lived healthy long lives without knowing what blood groups they were….what they all had in common was different eating habits and lots of physical activity 🙂

  70. Alice November 8, 2017 at 3:48 pm - Reply

    Starting the eating clean today..

    • Jane Mukami November 8, 2017 at 6:51 pm - Reply

      rock on Alice.

      • Margaret November 9, 2017 at 2:41 pm - Reply

        Thanks Jane for the infotmation. Can an old dog lrarn new tricks? Am approaching 60 years.

  71. Nelly November 8, 2017 at 4:31 pm - Reply

    If only nutrition didn’t require so much discipline.

    • Jessica Mutuku November 8, 2017 at 6:51 pm - Reply

      that’s the thing…but it’s worth the discipline 🙂

  72. Christine November 8, 2017 at 4:57 pm - Reply

    Waoh thanks kajenny! Already doing great!! Looking forward to start my detox

  73. Njeri Muturi November 8, 2017 at 5:10 pm - Reply

    Fab work! Just wondering…are herbal teas ok in the evening?

  74. betty November 8, 2017 at 5:30 pm - Reply

    hi Jane thank you so much for taking your time to write this article! Your advice works I have seen the results for myself! I did insanity work out and saw no results at the end! With the right nutrition I have seen remarkable results on my body with moderate exercise so thank you

  75. Grace November 8, 2017 at 5:59 pm - Reply

    This is encouraging. Thanks Jane. The kitchen really is where we lose track. Determined to change lifestyle.

  76. karen November 8, 2017 at 6:00 pm - Reply

    nice one.thank you Jane mukami.nice one

  77. Alice mwangi November 8, 2017 at 6:15 pm - Reply

    Thank you soo much jane,that is very helpful,God blessing you for changing my life n other women too.Thanx

  78. Ann njoroge November 8, 2017 at 6:17 pm - Reply

    Thank you so much for the information but my question is I have lost inches from waist,hips burst and arms but my weight is the same

    • Jane Mukami November 8, 2017 at 6:49 pm - Reply

      Ann great question! Some body types, such as mien and yours, the weight on the scale takes time to catch up because we naturally retain a lot of water in our bodies. For people like us then we cannon afford to rely on the scale but on the measurements, eventually the scale catches up but until then focus on the inches.

  79. Susan November 8, 2017 at 6:21 pm - Reply

    Information is power. Nutrition is my weakness especially with my huge appetite that doesn’t get affected by moods, illness or anything.

  80. Mary November 8, 2017 at 7:19 pm - Reply

    Thanks so much Jane for the information.

  81. Betty November 8, 2017 at 8:37 pm - Reply

    Great Nutrition post.

    Is it advisable to maintain eating heaviest meals during the earliest part of the day and lighter meals as the day progresses if you are expectant? Or how do you supplement the extra calories required for the baby’s nutrition without necessarily ‘eating for two?’


  82. mercy njuguna November 8, 2017 at 10:30 pm - Reply

    Will try work on my food discipline’……thankyou Mukami stay Blessed!

  83. Loise Ngeene November 9, 2017 at 3:15 am - Reply

    This is good. I love the breakdown on the food categories. I am more enlightened. Keep up the good job

  84. hassan Martha November 9, 2017 at 5:21 am - Reply

    Thanks gal for that informative piece may God add more years here on earth

  85. njeri wanyoike November 9, 2017 at 5:55 am - Reply

    i have learnt that water increases the metabolism so gonna take more water.

  86. Elizabeth November 9, 2017 at 6:31 am - Reply

    I have been a secret follower of your 10 day body detox program and 21 days of change group. I have been following the guidelines from the 21 days of change group i.e. drinking not less than 2L of water a day, eliminating wheat, sugar and junk, been eating more fruits and vegetables and i work out 4-5 days a week, interchanging between cardio and weight training..i have so far lost 15kgs from 72 to 57 kgs and still working to lose some more because I’m short (150cm), trying to achieve a healthy BMI. I have also religiously done the detox twice this year and that too has helped me boost my energy and helped me kick off the cravings( i mostly crave for salty junk foods-burgers, crisps, pizza). Thanks Jane for those 2 groups that have helped me learn how to live healthy. Looking to start on the eat lean get lean program. Stay blessed!

  87. Catherine Wambui November 9, 2017 at 6:41 am - Reply

    Thanks so much Mukami, am wondering if spinach can be substituted with Terere because i have too much natural growing Terere

  88. Lucy November 9, 2017 at 7:08 am - Reply

    I must say since I joined the group in fb,my life changed.I dint know how to classify types of food.when I did detox n started eating health,I lost from 93kgs to 77 without so grateful and God bless u Jane Mukami.

    Kind regards

  89. arshley mutinda November 9, 2017 at 7:21 am - Reply

    Hey, mukami, thanks for the advice this helps.

  90. R. Achieng November 9, 2017 at 10:32 am - Reply

    Thank you for this. Sometimes it’s hard to eat more than 3 times a day, would you recommend intermittent fasting which enables an individual to fill there daily recommended calories in a specific time period, more so if it doens’t affect there energy levels and they still remain productive and active?

    • Jane Mukami November 11, 2017 at 2:23 am - Reply

      quantities might be your issue. Try reduce your quantities and train the body to anticipate at least 3 meals a day. IFing doesn’t work well for everyone

  91. Stella Pakine November 9, 2017 at 11:27 am - Reply

    Thank you Jane, its so much that I did not known.

  92. Mercy November 9, 2017 at 12:28 pm - Reply

    Good Job Jane. information is power.

  93. Eizabeth Kaaru November 9, 2017 at 12:31 pm - Reply

    Thanks Jane. Joining this group has changed my life and the way i used to view food. Your God sent.

  94. Caroline Wanjiku November 9, 2017 at 1:58 pm - Reply

    Hi Jane,

    Thanks for continued advice. This really helps me to get my goal body. Last year November when l started reading your tips, I was 95Kgs a year later am 76Kgs.
    God bless you

    Kind Regards,

  95. Loise November 9, 2017 at 2:17 pm - Reply

    The struggle is real been a mum to a 9month boy who all he wants is breastfeed

  96. clarice November 9, 2017 at 3:04 pm - Reply

    thanks for the great advice looking forward to purchasing the book and start my healthy eating habits although i really hate exercises.
    hope ill see the changes too.

  97. Jessica November 9, 2017 at 3:04 pm - Reply

    Wooow thank you so much jane…uve really motivated me towards healthy eating. All your ebooks have helped me so much. God bless you with your amazing job.

  98. clarice November 9, 2017 at 3:08 pm - Reply

    thanks for the advice and looking forward to purchasing the eBook. my major problem is on exercise but i believe i can still shade some weight through clean eating.

  99. laura November 9, 2017 at 7:52 pm - Reply

    Thanks a lot for the advice. Its very practical, considering I struggle with weight loss. I was just wondering what alternative proteins can I take considering I am allergic to red meat, eggs and nuts?

  100. Ogenga November 9, 2017 at 11:12 pm - Reply

    Thank you Jane for the vital information you have shared. It will help to guide me on this journey of weight loss and clean eating.

  101. serah November 10, 2017 at 3:30 am - Reply

    Thanks a lot mukami for this info. ..had fallen off the wagon but am now dusting off and getting back into it. .be blessed

  102. Lucy November 10, 2017 at 6:51 am - Reply

    Hi Jane. God bless you for sharing your journey with us and for your consistency. I have been on diets since I was 12 years old- and the worst part about it I thought I just didn’t have the self control to master the weight thing. I can’t wait for a time in my life when I am no longer on diet. I like the “new language” you have given me on eating clean and keeping active. I recognize that I must embrace a new lifestyle. I still feel I am on a weight loss program on not yet working on a lifestyle- how can I shake this attitude off? I understand to well the yo-yo syndrome, my wardrobe spans from a size 14 to a whopping size 22. Am I an addict to food? As I get older, I also have health concerns- picked up a calcaneous heel spur from jogging (I think) and a back-ache that is not resolving 1 year on from occupational hazards- sitting at a desk all day. You are a light shining in this darkness. Every time I worry about health, fitness I remind myself that the birds of the air do not concern themselves over such things. But how can the short term motivations (re-set, Christmas, etc) stop so I have a “life in abundance”.

    • Jane Mukami November 11, 2017 at 2:27 am - Reply

      it sounds are though you are struggling to nail your WHY. Your why should carry you through past weight loss into the sustainable lifestyle habit formation process. If interested for coaching through this process let me know. I charge for this service [email protected]

  103. Eunice November 10, 2017 at 8:55 am - Reply

    Thanks Jane for the info, advice and knowledge which is power. Keep us glowing with such and be sure l will follow the healthy eating. Stay blessed.

  104. Gladys November 10, 2017 at 5:07 pm - Reply

    Thanks Jane for the information your books have really helped me in losing weight God bless you for the good work

  105. Rachel November 10, 2017 at 5:38 pm - Reply

    Thanks so much. I have discovered the secret of planning my meals early so that I don’t fail. I have always not been consistent with eating clean but nowadays I plan my meals early.

  106. monica mwangi November 14, 2017 at 4:27 pm - Reply

    Thanks Jane for your sacrifice to both women from Kenya and around the globe.
    we cerebrate you gal,I have finished breastfeeding, now it’s that’s time to focus in myself, so if you give me that polar heart rate monitor to start with I will forever be happy to regainy wait back

  107. Mary November 15, 2017 at 6:15 am - Reply

    This is great Jane . I did detox n saw good results . My challenge is exercising. I have back surgeries with fusions n in pains always . So what I try is eating clean but I feel it’s not enough. What do you suggest I do Jane ?

  108. Janice November 15, 2017 at 8:44 am - Reply

    Very helpful info thanks Jane

  109. Gladys November 15, 2017 at 11:28 pm - Reply

    Hey Jane am in my menopause n the weight is a challenge is there special diet for people like me or I follow the same diet with the others, am sweating too much at my age I need a diet that will take care of my bones also

  110. Dinah November 16, 2017 at 7:32 am - Reply

    My friends wonder how I keep my body size being a mother of 2..10yrs & 4yrs olds.Here in this write up lies my secret …..I’m religiously careful about what and when I eat .Thanks Jane.You are one of God’s best gifts to humanity .

  111. Violet November 16, 2017 at 7:39 am - Reply

    Thanks girl, my main problem is in my diet i am addicted to wheat for lack of a better term. I need to overcome the temptation.

  112. Mercy Wairimu November 22, 2017 at 7:13 am - Reply

    Thanks Jane for the information…I have a problem with my upper body…(Arms and back) they are big…Anything i can do about it?

  113. Susan November 26, 2017 at 10:21 pm - Reply

    Will definitely follow up on this.. Really helpful thanks alot

  114. Jackie Moyi November 27, 2017 at 4:48 am - Reply

    Thank you so much Jane Mukani……. I cannot wiat for next week to start the 10 day ready to get my groove on.

  115. aimy November 27, 2017 at 3:13 pm - Reply

    Thank you Jane….my weakness is bread…even thinking about it I add on weight…lol…my fitness target is to reduce my back fat and chin area and tummy…:(.. Lawd have mercy!

  116. Felister wanja November 27, 2017 at 7:58 pm - Reply

    Hi jane,i thank God for you ,how do i deal with my lower tummy,and burst,they remain the same despite my weight going down

  117. catherine wanjiku November 29, 2017 at 10:07 am - Reply

    wonderful read Jane….you have really inspired me a lot i followed your 10 day detox book and i can honestly say it worked and am trying to boost my healthy as much possible .thanks a lot

  118. Betty November 29, 2017 at 5:49 pm - Reply

    Very informative.thanks.mmmm?…hardest bit for me.trying though

  119. Fiona December 2, 2017 at 8:48 am - Reply

    Wow!!! Thank u so much Jane . But how do I deal with my tummy coz it’s really big pliz. God bless u

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  128. Jackline Mukami December 6, 2017 at 6:48 am - Reply

    Exactly what i need. Will make an effort and get that book i know it’s resourceful. I need to love and take care of my body and there ain’t no better way than watching what I feed it. Thanks namesey. ♥♥

  129. Tess December 13, 2017 at 8:08 pm - Reply

    Thanks a lot Jane. I’m in my week 3 of eating clean, drinking tones of water and training hard and I’ve realized apart from fitness, this also makes me feel better, nourishes my mind and my days are more fun and active so thanks for your mails. Do you have a hard-copy supplier in Kenya? Would love to read the book in hard copy 🙂

  130. samuel January 15, 2018 at 2:59 pm - Reply

    great, let me try for the next three months

  131. Linda February 6, 2018 at 8:32 am - Reply

    Thanks for sharing

  132. hellena May 23, 2018 at 7:34 am - Reply

    thanks Jane for the information though with my huge appetite i need to be disciplined.

  133. Mwende June 19, 2018 at 8:02 am - Reply

    In the case of gainin the body how can you help??and again if you have veins showing in your hands and legs can you pls help..Jane mukami?

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