Introduction
Losing weight is hard, I know I have been there. I tried different methods to reduce my weight. I even joined the GYM hoping the workouts would help, but because of my busy work schedule, I failed. It’s just Life that’s what I said.
Then I came across something called Portion Control and intermittent fasting, which changed everything. I could actually lose weight without extreme workouts. But today we will focus mainly on Portion Control and how to diet your Kenyan meals effectively.
If you have read up to this point, I now know you are determined and chances are you bare probably struggling with overeating, and its leading to weight gain. But don’t worry at the end of this post, you’ll know exactly how to control your portions while enjoying your favorite Kenyan dishes.
What is Portion Control?
So what is portion control? Well in simple language, it is eating the right amount of food not too much or too little. So it’s not entirely starving yourself it is about balancing your food so that your body doesn’t get extra calories. Many people think just because you are eating healthy foods in large porting doesn’t mean you will be healthy. Foods such as ugali, rice, and beanscan lead to weight gain if eaten in excess.
Portion control is important because:
- It reduces overeating and mindless snaking
- Helps in weight loss and dieting
- Prevents Lifestyle diseases such as diabetes and High blood pressure
21-Day Portion Control Kenyan Diet Plan
This three-week plan will help you adapt to portion control while eating Kenyan meals. Follow it carefully and you’ll start seeing changes in your weight and energy levels.
Week 1: Easing into Portion Control
This week you step into the journey of portion control. This step is to help your body slowly adjust to smaller portions without much struggle.
- Breakfast: 1 cup of porridge (uji) or 1 cup of tea (no sugar) + 1 boiled egg + 1 small banana.
- Lunch: 1/2 cup of carbohydrates (e.g., rice, ugali, or whole grains) + 1 cup of vegetables + 1 palm-sized portion of protein (e.g., beans, ndengu, or lean meat).
- Dinner: 1/2 cup of carbohydrates + 1 cup of protein (e.g., legumes, chicken, or fish) + 1/2 cup of vegetables.
- Snacks: A small handful of nuts or 1 fruit (e.g., an apple or a small mango).
- Tips: Use a smaller plate, eat slowly, and drink plenty of water before meals
Week 2: Finding Your Balance
This second step is to assist you in blending into portion control after easing into it. At this point your physique has already adjusted to smaller portions.
- Breakfast: 1 cup of Black Tea or espresso + 2 Weetabix + ½ cup of warm milk + a slice of pawpaw.
- Lunch: ½ cup of starchy foods + 1 cup of protein (e.g., fish, meat, or beans) + half cup of vegetables.
- Dinner: ½ cup of unrefined grains + ½ of protein + 1 cup of vegetables.
- Snacks: A ½ cup of peanuts or 1 boiled egg.
- Tips: Increase vegetable portions and minimize starch intake.
Week 3: Mastering Portion Control
This is the last stage at this stage you should be comfortable with eating smaller portions, making healthier choices, and recognizing when you’re full.
- Breakfast: 1 cup of no sugar black tea no sugar + 1 slice of whole-grain bread + 1 boiled egg.
- Lunch: ½ cup of carbohydrates (e.g., mukimo or rice) + 1 cup of vegetables + 1 cup of lean protein.
- Dinner: 1/2 cup of carbohydrates + ½ cup of protein + 1 cup of steamed vegetables.
- Snacks: 1/2 cup of Greek yogurt or a boiled egg.
- Tips: Maintain consistency, don’t have second servings, and stay hydrated.
How to Maintain Portion Control After 21 Days
Now as soon as you have mastered the art of serving size the purpose now is to keep the habit. Here are some techniques I have come up with that would assist you.
- Continue Using the Plate Method: Always ensure your plate consists of 25% carbohydrates, 25% protein, and 50% vegetables.
- Incorporate Different Food Types: Include a variety of Kenyan foods such as sweet potatoes, arrowroots, njahi, kunde, terere, omena, and traditional greens to keep meals interesting and nutritious.
- Practice Mindful Eating: Eat slowly and stop when you feel satisfied, not full.
- Portion Your Meals in Advance: Prepare and serve your meals in managed portions to avoid overeating.
- Avoid Eating Straight from Sufurias, Big bowls or serving dishes: Serve your food on a plate instead of eating from large containers. A small plate would be better.
- Learn to Say No: Say no to extra servings at gatherings and stick to your portioned meals.
- Monitor Your Progress: Keep supervising your meals and portions to stay on the plan.
Kenyan Tips for Portion Control Success
- Reduce ugali, chapati, and rice—stick to half-portions.
- Drink dawa tea (ginger, lemon, and honey) to curb cravings.
- Serve food on a smaller plate to trick your brain into feeling full.
- Say no to extra servings—yes, even at family gatherings!
- Use ndengu, njahi, and beans as protein sources instead of relying only on meat.
- Eat smaller portions but don’t skip meals – skipping meals leads to overeating later.
Final Thoughts
Losing weight with Food portion control is possible, even with Kenyan meals. You don’t have to completely change your diet or give up your favorite foods. The key is consistency and self-discipline, I know that because I lost weight, I am still going. If you feel full, then don’t eat. And remember, you can always try intermittent fasting to help manage your weight. Choose either to skip breakfast, lunch, or supper based on your lifestyle and what feels okay with you.
Have you tried portion control before? What worked for you? Leave a comment below and let’s share tips! If you found this post helpful, share it with a friend who might need it. Let’s help each other stay healthy, one meal at a time!