What is Keto? A Complete Beginner's Guide to the Ketogenic Diet
If you've been curious about the keto diet and wondering if it’s for you, you’re in the right place! Whether you're looking to shed a few pounds, gain more energy, or try a new approach to eating, this guide will answer all your questions about the keto diet and how to get started.
What is Keto?
You’ve probably heard the buzz about keto by now. It's everywhere, from Instagram posts to podcasts, and it has become a go-to way of eating for many people. But what exactly is it?
The keto diet is a high-fat, moderate-protein, and very low-carb way of eating. It shifts your body from using carbs (glucose) for energy to using fat (in the form of ketones), which is why it can lead to weight loss and increased energy levels. When you reduce your carbs significantly, your body enters a state called ketosis—where fat becomes the primary fuel source.
How Ketosis Works
Normally, our bodies rely on glucose (sugar) from carbs for energy. But when you cut carbs on a keto diet, your body runs out of glucose and starts breaking down fat instead. These fat molecules are turned into ketones, which the body uses for energy instead. This metabolic state is called ketosis, and it’s what makes the keto diet so effective for fat burning.
It typically takes a few days for your body to enter ketosis, depending on factors like activity level and metabolism. It’s a process that can take anywhere from a couple of days to a week, but once you’re in ketosis, your body becomes an efficient fat-burning machine!
5 Key Things You Need to Know Before Starting Keto
How to Calculate Keto Macros
The key to success on keto is getting your macronutrients right. Here's the general breakdown:
70-80% of your daily calories should come from fats.
20-25% from protein.
5-10% from carbs.
Everyone's needs are a bit different, so use a keto calculator to figure out your specific macronutrient targets. It's essential to stick to these ratios to get into ketosis and stay there.
What Foods Can You Eat on Keto?
When you’re on the keto diet, you can eat plenty of satisfying foods like:
Butter, oils, and fatty meats (think bacon, steak, and avocados)
Full-fat dairy and oily fish (salmon is a great choice)
Leafy greens, berries, and low-carb veggies
Nuts, seeds, and nut butters
There are a few foods to avoid, too:
Pasta, bread, and most grains
High-carb veggies like potatoes and corn
Sugary fruits and most dairy milk
Sweeteners like honey and regular sugar
TIP: It’s important to remember that carbs are the main focus here. Keeping your carb intake between 30-50 grams per day is key to staying in ketosis, but don’t stress about it too much. Everyone’s body is different, so experiment to find what works for you!
Why Meal Planning is Key for Keto Success
Meal planning is a game-changer when you start keto. By planning your meals in advance, you’ll avoid the temptation to grab something that doesn’t fit your macros. Plus, it helps you stay on track with your carb count and saves you time. A good meal plan will set you up for success—trust me!
Sample 3-Day Keto Meal Plan
Day 1:
Breakfast: Keto Egg & Sausage Cups
Lunch: Egg Salad Wraps
Dinner: Walnut Crusted Salmon with Broccoli
Day 2:
Breakfast: Bulletproof Coffee
Lunch: Keto Shrimp Stacks
Dinner: 10-Minute Keto Nachos
Day 3:
Breakfast: Peanut Butter Protein Balls
Lunch: Cheese Roll-Ups and Chai Latte
Dinner: Oven Baked Chicken with Cauliflower Rice
How to Avoid the “Keto Flu”
When you drastically reduce carbs, your body may experience flu-like symptoms, known as the “keto flu.” These symptoms, such as fatigue, headaches, and brain fog, usually last a few days. To reduce the risk, make sure to hydrate well, get enough electrolytes (like sodium, potassium, and magnesium), and take it easy as your body adapts.Maximize Your Results
Once you get the hang of keto, you can start experimenting with other strategies like intermittent fasting or tweaking your macros to match your fitness goals. Many keto followers also add supplements like MCT oil or collagen peptides to boost results. It’s all about finding what works best for your body!
My Keto Journey
When my husband and I started keto in early 2019, I was trying to lose the baby weight I gained after my third child. I wasn’t the only one—my husband wanted to get leaner and feel better too.
After just two weeks on the keto diet, we both saw incredible results:
Me: Down 10 pounds
Husband: Down 20 pounds
Our journey continued with steady progress, and after six months, I was just 3 pounds shy of my pre-baby weight. My husband had dropped two clothing sizes! We still enjoy some carbs here and there, but we focus on eating real, nutrient-dense foods.
One of my favorite things about keto? The energy boost. Gone are the days of feeling sluggish after heavy carb meals. I love that I don’t feel bloated anymore, and my cravings for carbs have drastically reduced. Plus, making keto-friendly desserts like chocolate mousse and mug cakes has been a lifesaver for satisfying my sweet tooth!
Final Thoughts
If you're ready to give keto a try, it’s all about learning what works for your body, staying consistent with your macros, and making sure you’re eating enough real foods to stay healthy. Once you get past the first week and your body adjusts, the keto lifestyle becomes second nature.
Are you ready to jump in? Let me know your thoughts or drop me any questions you have about getting started on keto!
