How to Start the Keto Diet

The keto diet is a low-carbohydrate, high-fat way of eating that encourages the body to use fat as its primary energy source. Many people adopt keto for weight loss, blood sugar management, or overall metabolic health.

However, getting started requires more than just cutting carbs. Understanding the right food choices, meal planning, and the body’s adaptation process is key to long-term success.

This guide will take you through each step to help you transition into keto effectively and avoid common mistakes.

Step 1: Understand the Basics of the Keto Diet

Keto is a diet that significantly reduces carbohydrate intake while increasing fat consumption. The body typically uses glucose from carbohydrates for energy. When carb intake is low enough, the body shifts to burning fat instead, producing ketones in the liver. These ketones become the primary energy source.

To follow keto correctly, the diet is typically structured as follows:

• 70-80% of daily calories from fat
• 15-20% from protein
• 5-10% from carbohydrates, usually limited to 20-50 grams per day

This composition helps the body maintain ketosis, a state where fat is broken down for energy instead of glucose.

It is best to speak with a medical professional before making any drastic dietary changes.

Step 2: Remove High-Carb Foods

Eliminating carbohydrate-heavy foods is the first step in transitioning to keto. Many common foods contain high levels of carbohydrates and can prevent ketosis from occurring. Cutting (or lowering) these foods from your diet and being in nutritional ketosis can help with maintaining blood sugar and insulin levels.

Some foods to consider eliminating include:

• Grains such as wheat, rice, oats, and corn
• Legumes including beans, lentils, and chickpeas
• Starchy vegetables like potatoes, sweet potatoes, and carrots
• Fruits high in sugar, such as bananas, apples, and oranges
• Processed foods containing added sugars and refined carbohydrates

These foods are quickly converted into glucose, which the body will use as fuel instead of producing ketones. Replacing them with keto-friendly options will help maintain a steady energy supply without blood sugar fluctuations.

While you are doing this, it is a good idea to stock your kitchen with some keto kitchen essentials. These are things that will make your life easier when it comes time to start cooking!

Step 3: Stock Up on Keto-Friendly Foods

A successful transition to keto requires having the right foods available. Many people find that cravings and hunger are easier to manage when their kitchen is stocked with nutritious, low-carb options.

Keto-friendly food options can include:

• Healthy fats such as olive oil, coconut oil, butter, and avocados
• Protein sources like beef, poultry, fish, eggs, and pork
• Low-carb vegetables including spinach, kale, zucchini, and cauliflower
• Dairy products like cheese, heavy cream, and full-fat yogurt (if tolerated)
• Nuts and seeds in moderation, including almonds, macadamia nuts, and chia seeds

Focusing on whole, minimally processed foods makes it easier to meet nutritional needs while staying within keto guidelines.

Step 4: Plan Your Meals and Macros

Meal planning can simplify the transition into keto and prevent accidental carb overconsumption. Many beginners find that tracking food intake helps them stay on track and avoid hidden sugars and carbohydrates.

A basic meal structure includes:

• A protein source such as eggs, beef, chicken, or fish
• A serving of healthy fat from sources like butter, olive oil, or nuts
• A portion of non-starchy vegetables like spinach, broccoli, or zucchini

Tracking macronutrients using a food journal or an app can help maintain ketosis. Many people aim to keep their daily net carbohydrate intake below 50 grams, but the optimal level varies depending on individual metabolism and goals.

This brings up an important point, however. This article on net carbs vs total carbs may clear up some of the net carb and total carb confusion.

Step 5: Manage Electrolytes to Prevent Keto Flu

When starting keto, many people experience temporary symptoms such as headaches, fatigue, and muscle cramps. This is often referred to as “keto flu” and is caused by the loss of electrolytes as the body adjusts to lower carbohydrate intake.

Focus on electrolyte balance by:

• Drinking plenty of water throughout the day
• Adding salt to meals to replenish sodium levels
• Eating potassium-rich foods such as avocados and spinach
• Including magnesium sources like almonds and dark chocolate

Step 6: Expect an Adjustment Period

The first few weeks on keto can be challenging as the body transitions from burning glucose to using ketones for fuel. Some people experience energy fluctuations and cravings before their metabolism fully adapts.

Common experiences during the adjustment phase include:

• Temporary fatigue or brain fog as the body shifts to fat metabolism
• Increased thirst and frequent urination due to water loss
• Reduced appetite as blood sugar stabilizes and ketones become the primary fuel source

Being patient and staying consistent with keto-friendly meals will allow the body to adapt over time. Many people report increased energy and mental clarity once they are fully in ketosis.

Step 7: Customize Keto to Fit Your Lifestyle

Keto is not a one-size-fits-all approach. While some people follow strict keto long-term, others find that adjusting their carbohydrate intake based on activity level and goals works better for them. Different versions of keto exist, and choosing the right one can improve adherence and sustainability.

Common keto variations include:

• Standard keto, which maintains strict low-carb intake daily
• Cyclical keto, where carbohydrate intake is increased on specific days
• Targeted keto, which includes small amounts of carbs before workouts

Experimenting with different approaches and tracking progress can help determine what works best for long-term success.

Final Thoughts and Resources

Starting keto requires careful planning and an understanding of how the body adapts to a low-carb diet. By removing high-carbohydrate foods, stocking up on keto-friendly options, and ensuring proper hydration, the transition can be smoother and more sustainable.

Here are a few additional resources to keep you going strong:

• How to Eat Keto When Your Family Doesn’t
• Keto Diet on a Budget
• Top 4 Tips to Break Through a Weight Loss Stall

Many people find that keto offers lasting benefits, but success depends on consistency and making adjustments based on individual needs. With the right approach, keto can become an effective and enjoyable way to support health and wellness.

These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Holistic Fit LLC, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information provided by Holistic Fit LLC. Reliance on any information provided by this article is solely at your own risk. And, of course, never use an herb or essential oil without first reading the label, doing your research, or checking with a local expert.