Starting keto doesn’t have to be overwhelming. This guide breaks down everything you need to know in simple, practical terms. Once you understand the basics, check out our meal planning guide and 7-Day Starter Plan to put it all into practice.
What is the Ketogenic Diet?
The ketogenic (keto) diet is a low-carb, high-fat eating plan that shifts your body from burning glucose (sugar) to burning ketones (fat) for energy. This metabolic state is called ketosis.
The Keto Formula
The magic ratio that triggers ketosis:
- 75% Fat - Oils, butter, nuts, fatty meats
- 20% Protein - Meat, fish, eggs, cheese
- 5% Carbs - Vegetables, small amounts of berries
How Keto Works
When you drastically reduce carbs, your liver converts fat into ketones - an alternative fuel source that’s actually more efficient than glucose for both your body and brain.
Your Keto Timeline
Week 1: Your body depletes glucose stores and begins transitioning to ketosis. You might experience the “keto flu” as your body adapts.
Week 2-3: You enter consistent ketosis. Energy levels stabilize and often increase significantly.
Week 4+: You become “fat-adapted” - your body efficiently burns fat for fuel, leading to steady energy and appetite control.
Your Keto Food List
✅ Fats (75% of calories)
Cooking oils: Olive oil, coconut oil, avocado oil
Nuts & seeds: Almonds, walnuts, chia seeds, flaxseeds
Dairy: Butter, heavy cream, full-fat cheese
Other: Avocados, olives, fatty fish
🥩 Proteins (20% of calories)
Meat: Beef, pork, lamb, poultry
Fish: Salmon, sardines, mackerel, tuna
Eggs: Whole eggs (the yolk contains most nutrients)
Dairy: Greek yogurt, cottage cheese
🥬 Carbs (5% of calories)
Vegetables: Spinach, broccoli, cauliflower, zucchini
Berries: Blackberries, raspberries (small portions)
Herbs & spices: Fresh herbs, garlic, ginger
❌ Foods to Avoid
Grains: Bread, pasta, rice, oats
Sugar: Candy, soda, fruit juice, most fruits
Starchy vegetables: Potatoes, corn, carrots
Legumes: Beans, lentils, chickpeas
Most processed foods
Your First Week: A Simple Plan
Days 1-3: Clean Out and Stock Up
Remove high-carb foods from your kitchen and stock up on keto essentials: eggs, meat, cheese, nuts, oils, and low-carb vegetables.
Days 4-7: Focus on Simple Meals
Breakfast: Eggs cooked in butter with spinach
Lunch: Salad with grilled chicken and avocado
Dinner: Salmon with roasted broccoli
Snacks: Cheese, nuts, or hard-boiled eggs
Managing the Transition
The Keto Flu
Many people experience fatigue, headaches, or irritability in the first week. This is temporary and can be minimized by:
- Drinking plenty of water
- Getting enough electrolytes (sodium, potassium, magnesium)
- Eating enough fat
- Getting adequate sleep
Signs You’re on Track
Ketone strips can confirm you’re in ketosis
Energy levels often improve after the first week
Appetite typically decreases naturally
Weight loss usually begins within the first few days
5 Common Mistakes to Avoid
- Not eating enough fat - Remember, fat is your primary fuel source
- Too much protein - Excess protein can kick you out of ketosis
- Hidden carbs - Read labels carefully for added sugars
- Not drinking enough water - Keto has a diuretic effect
- Giving up too early - The first week is the hardest
Setting Yourself Up for Success
Meal Prep is Key
Prepare keto-friendly meals and snacks in advance. Having ready-to-eat options prevents poor food choices when you’re hungry.
Find Your Support System
Connect with others on the same journey. Online communities, local groups, or even family members can provide encouragement and practical tips.
Listen to Your Body
Everyone’s experience with keto is different. Pay attention to how you feel and adjust accordingly. Some people thrive on 20g carbs, others need 30-40g.
Key Takeaway
Keto isn’t just about weight loss - it’s about reclaiming control over your health and energy. Focus on progress, not perfection, and celebrate small wins along the way.
Ready to Take Action?
Get our free 7-Day Keto Starter Plan with meal ideas, shopping lists, and daily tips to make your first week successful. Also grab our Quick Reference Guide for a handy cheat sheet of keto foods and macros.
What to read next:
- Keto Meal Planning Made Easy - Your guide to weekly meal prep
- Success Stories - Real transformations from real people
- Community Q&A - Get answers to common keto questions