Back in her twenties, Monya Kilian Palmer sparked an interest in the health realm after reading Dr. Atkins’ book New Diet Revolution. For her, it helped her to understand the idea of the metabolic shift that takes place when you eliminate carbs.


Monya took her newfound knowledge of low-carb eating and applied it to her lifestyle, however, not being dedicated enough and not having the knowledge about balancing macros and still “fearing fat,” she eventually gained weight over the course of her thirties. In an attempt to get back to her original weight, Monya tried all of the diets — low-carb, low-fat, you name it — with no success. 


Coming from South Africa, Monya still follows the news back home and heard about the controversial South African Professor, Tim Noakes, who had made waves about a low-carb, high-fat lifestyle. This was her light-bulb moment: she recalled everything Dr. Atkins taught her about low-carb but was intrigued by the high-fat element Noakes was advocating. Doing more research, she discovered keto. She was particularly impressed that the focus of keto is an anti-inflammatory diet; it’s more about overall health with weight-loss and fat-loss being a positive side-effect. 


In May 2018, Monya and her husband made the decision to commit to the keto lifestyle change together. Currently, Monya has lost a total of 13kg with decreased body fat and increased muscle mass. Her BMI is where she wants it and she’s been maintaining for the past six months. Her carb intake is low but she still gets to indulge in the South African staple biltong, salmon, steak, chicken, avocado, bacon and coconut oil, along with plenty of high-fibre, nutritious vegetables like broccoli, cauliflower, cabbage, kale and spinach.


As a trained chef, she started documenting food she was making at home, which quickly turned into a successful blog called Mud & Love and the Fats of Life; her blog has been short-listed as one of the Top 8 Culinary Blogs in the 2019 UK Blog Awards just a short eight months after launching. 

To see what else Monya is cooking up and follow her paleo/keto journey, check out her blog at, follow her on Instagram and Twitter @mkilianpalmer, Pinterest, Facebook, and her Facebook community.


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