The ketogenic (keto) diet has become incredibly popular as a way to support weight loss and improve health. This high-fat, low-carb diet aims to get your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbs.
Starting a keto diet can seem overwhelming, especially if you’re a beginner. But with the right keto diet plan and preparation, you can set yourself up for success. This complete beginner’s guide will provide everything you need to know to get started on keto.
What is the Keto Diet Plan?
The keto diet is a very low-carbohydrate, high-fat diet that shares similarities with low carb diets like paleo, Atkins, and other low-carb diets. It involves drastically reducing your carb intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When you eat very few carbs, your body burns through the glycogen (stored carbs) in your muscles and liver. Your body then turns to burning fat and ketones for energy instead of carbs. Ketones are molecules produced by your liver from fat when glucose is scarce.
Burning ketones for energy instead of carbs has numerous health benefits, from weight loss to reduced inflammation. That’s why the ketogenic diet has become so popular for both weight loss and chronic disease management.
However, drastically reducing carb intake may result in side effects collectively known as the “keto flu” for the first few weeks as your body adapts. This is why when you follow the keto diet plan is essential, especially for beginners.
How Does the Keto Meal Plan Work?
The keto diet aims to get your body into a state of ketosis through very low carb intake, moderate protein intake, and high fat intake.
On a typical keto diet, you eat only 30–50 grams of net carbs per day. To put that into perspective, one medium banana contains 27 grams of net carbs!
Instead, you eat higher amounts of fat and protein:
- 60-75% of calories from fat
- 15-30% of calories from protein
- 5-10% of calories from carbs
Because fat has over double the calories per gram compared to carbs and protein, you can eat satisfying portions while keeping carb intake very low.
After 2-4 days on a strict keto diet, most people achieve ketosis. Many keto dieters use ketone testing strips or blood ketone meters to confirm they’ve achieved ketosis.
In ketosis, your brain actually prefers ketones over glucose for fuel. This stable energy source means you may experience improved mental clarity, focus and reduced hunger on keto.
Achieving and maintaining ketosis also promotes fat loss because, in ketosis, your body is using its fat stores as its primary fuel source instead of glucose from carbs.
Potential Benefits of Keto
The ketogenic diet has many evidenced-based health benefits. These include:
- Weight loss: Keto diets have consistently been shown to provide more weight loss than low fat diets over the short and long term. Eating keto may suppress appetite due to satiety from eating fat and protein.
- Reduced risk of diabetes and prediabetes: Keto improves insulin resistance, HbA1c, and other diabetes risk factors.
- Improved heart health: Keto improves HDL cholesterol, blood pressure, inflammation and triglycerides – all key markers for heart disease.
- Reduced symptoms of neurological conditions: The keto diet has been used to successfully manage epilepsy seizures in children for nearly 100 years. There is also early research showing keto may reduce symptoms of Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis.
- Cancer-fighting properties: Emerging research indicates keto may hinder cancer cell growth and boost the effects of chemotherapy treatments.
However, there is still limited long-term research on the keto diet. Anyone starting keto should be monitored by a doctor to ensure safety and catch any side effects early.
How to Start a Keto Diet – 7 Steps for Beginners
If you’re a keto beginner, here are 7 steps to start the keto diet safely and effectively:
1. Cut Back on Carbs
To drive your body into ketosis, you need to first massively reduce your carbohydrate intake. On keto, carbs should make up only 5 to 10 percent of your total daily calories.
Focus on cutting out major carb sources like grains, legumes, added sugars, and starchy vegetables. You should aim for 20 to 40 net grams of total carbs from only non-starchy vegetables, nuts, and dairy each day.
Net carbs = total carbs – fiber. Only count net carbs when tracking your daily intake.
Use a food tracking app to calculate your carbs and make sure you stay under your daily carb limit. Setting a carb limit in the app can help keep you accountable.
2. Increase Healthy Fats
With carbs reduced, fat will make up the majority of your daily calorie intake. Shoot for getting 60 to 70% of your daily calories, avoid saturated fat and go for high-quality fat sources like:
- Oils – olive oil, avocado oil, coconut oil
- Nuts and seeds
- Nut butters
- Avocados
- Fatty fish and sea food like salmon and sardines
- Meat, especially fatty cuts like steak, chicken thighs, and pork
- Eggs and full-fat dairy
- Coconut products
Relying more on fat helps put your body into ketosis faster while helping you feel energized and satisfied as you limit carbs. Include plenty of healthy unsaturated fats which have been linked to better heart health and prevent type 2 diabetes.
3. Moderate Protein
Too much protein may interfere with ketosis or get converted to glucose through a process called gluconeogenesis.
Aim to get around 15 to 20% of your daily calories from protein. The amount of protein you need depends on your activity level and lean body mass. Very active individuals may need more, around 0.6 to 0.8 grams protein per pound of lean body mass.
Stick to non-processed, lean sources like beef, pork, chicken, turkey, fish, eggs, tempeh, tofu, nuts, seeds, and low carb dairy products.
4. Increase Physical Activity
Engaging in regular physical activity and exercising helps deplete your glycogen stores, hastening your transition into ketosis. It also aids weight loss and muscle retention when limiting carbs.
Aim to include exercise like weight lifting 2 to 4 times per week along with more cardio exercise. Even leisurely activities like walking can help. Moving your body more often throughout the day also burns extra calories.
5. Stay Hydrated
Drinking sufficient water is critical on the keto diet. Aim to consume at least 68oz or 2 liters daily. Increased water intake helps replenish fluids lost from increased urination when tou follow a keto diet. Staying hydrated also curbs cravings and prevents the symptoms of keto flu.
Adding a squeeze of lemon or lime to your water, sipping bone broth, or herbal caffeine-free tea can make hydrating more enjoyable. Just avoid sweetened drinks like juice or soda which have too many carbs.
6. Maintain Adequate Protein Intake
You still need adequate protein on a ketogenic diet for cell repair, muscle retention and normal body functions. Make sure you eat at least 0.6 to 0.8 grams of protein per pound of lean body mass.
Choose lean, unprocessed protein sources like fatty fish, eggs, poultry, nuts, nut butters, seeds, tempeh, and non-sweetened Greek yogurt or cottage cheese. These provide amino acids without significantly increasing carb intake.
7. Ease Into Social Situations
The keto diet does not have to negatively impact your social life. Dining out and parties may require more mindful food and drink choices. Check menus ahead of time and look for meat, vegetable, eggs, and seafood dishes.
Avoid pastries, chips, rice, pasta, potatoes, rolls, bread, and breaded fried foods. Opt for olive oil and vinegar or lemon wedges as salad dressing. Drink unsweetened iced tea, seltzer, or water with lemon rather than sugary cocktails or juices.
With the right swaps and careful ordering, you can still enjoy your social life while sticking to your keto diet.
Sample Keto Diet Meal Plan
Here is a sample one-day keto diet meal plan to give you an idea of what your keto macros and calorie intake could look like:
Breakfast:
- 3 eggs scrambled with 1 oz cheddar cheese, 1/4 avocado, 1 oz sunflower seeds (472 calories, 35g fat, 13g protein)
Lunch:
- Tuna salad made with 3 oz tuna canned in olive oil, 2 tbsp mayo, mustard, 1 celery stalk, 1/4 cup cherry tomatoes, romaine lettuce (449 calories, 36g fat, 22g protein)
Dinner:
- 6 oz grilled salmon, 1.5 cups steamed broccoli, 1 tbsp butter (511 calories, 36g fat, 40g protein)
Snacks:
- 1 oz raw almonds (165 calories, 15g fat, 6g protein)
- 1 oz cheddar cheese cubes (115 calories, 9g fat, 7g protein)
Total for Day: ~1712 calories 131g fat (68% of calories) 88g protein (21% of calories) 17g net carbs (11% of calories)
This sample day has a total of 17 net grams of carbs, meeting the recommended range of 20-40g net carbs for most beginners. It also contains adequate protein while getting about 68% of calories from fat.
Of course, your nutritional needs may differ depending on your body, activity levels, and goals. Tracking your food intake to meet your individual calorie and macronutrient needs is recommended when starting out on the keto diet.
Keto Diet Foods to Eat
Here is a keto food list of the best foods to eat on a ketogenic diet:
Fats and Oils:
- Extra virgin olive oil
- Avocado oil
- Coconut oil
- Butter or ghee
- Nuts like almonds, walnuts and pecans
- Nut butters
- Seeds like sunflower and chia
- Avocados
- Coconut (shredded, milk, cream, oil)
- Mayonnaise
- Sour cream -Full fat salad dressings and vinaigrettes
Protein Sources:
- Fatty fish like salmon, mackerel, sardines
- Shellfish including shrimp, crab, mussels
- Eggs
- Meat including beef, pork, lamb, bison
- Poultry like chicken and turkey
- Full-fat dairy like cheese, heavy cream, yogurt
- Tofu and tempeh
- Protein powders ( whey or plant based)
Non-starchy Vegetables:
- Leafy greens – spinach, kale, chard, lettuces
- Broccoli, cauliflower, Brussels sprouts
- Asparagus, green beans, zucchini
- Peppers, mushrooms, onions, garlic
- Tomatoes, cucumbers, eggplant
- Celery, fennel, radishes
- Jicama, bamboo shoots, hearts of palm
Herbs, Spices and Condiments:
- Salt, pepper, herbs like basil and cilantro
- Spices like cumin, garlic powder, onion powder
- Mustard, hot sauce, lemon juice, vinegar
- Soy sauce or coconut aminos
- Salsa and guacamole (no added sugars)
- Olives and pickles
Beverages:
- Water
- Unsweetened tea, coffee
- Nut milk – almond, coconut, macadamia
- Bone broth
Foods to Avoid on Keto
It’s equally important to know what foods to eliminate on keto. Be sure to avoid:
- Grains: wheat, rice, oats, breakfast cereals, pasta
- Starchy vegetables: potatoes, sweet potatoes, corn, peas
- Beans and legumes: chickpeas, kidney beans, lentils, peanuts
- Fruit: especially high sugar fruits like bananas, grapes, mangoes
- Sweets and sugary foods: cakes, cookies, ice cream, candy
- Sweetened beverages: sodas, juices, sports drinks
- Alcohol : especially beer and mixed cocktails
- Processed low-fat foods : often high in added sugars
- Packaged snack foods: chips, pretzels, crackers
Reading nutrition labels carefully and using a carb counting app can help identify hidden sources of carbs to avoid. Stay away from “keto-friendly” packaged snacks and desserts which are often still very high in carbs.
Potential Side Effects of Starting Keto
It’s normal to experience some adverse effects when first transitioning your body into ketosis. Side effects may include:
Keto Flu
Many people experience “keto flu” symptoms like headache, foggy brain, nausea, dizziness, fatigue, irritability, cramps, and sugar cravings within the first 1-2 weeks of starting keto. This subsides as your body adapts to using ketones and fat for fuel instead of carbs.
Drinking broth, supplementing electrolytes, and getting plenty of rest can help minimize symptoms. Be sure to consult your doctor if symptoms are severe.
Constipation and Diarrhea
Sudden reductions in fiber-rich carbs can cause temporary constipation or diarrhea before your digestion regulates on keto. Be sure to eat plenty of low carb veggies and stay hydrated. Magnesium supplements or MCT oil may also help.
Reduced Physical Performance
Your body may need a couple weeks to adapt performance-wise to using fat and ketones instead of carbs for fuel. Taking it slower during workouts and ramping up electrolytes often helps counter reduced endurance or strength until your body adapts.
Insomnia
Some people report disrupted sleep patterns when first starting keto. This may be due to electrolyte imbalances as your body adjusts. Be sure to get enough magnesium, potassium and sodium which are essential for quality sleep.
Halitosis
You may experience “keto breath” during the metabolic state of ketosis. This is due to elevated ketones being excreted when you breathe out. Drinking more water and using breath mints can help reduce keto breath.
Making Keto More Sustainable Long-Term
The keto diet involves a significant lifestyle change from the standard high-carb diet. Here are some tips for making keto more sustainable long-term:
- Focus on nutrition quality – Emphasize getting nutrients from whole, unprocessed foods to nourish your body. AvoidCounting macros can become unhealthy.
- Find your carb tolerance – Experiment to find the amount of net carbs (usually 50 grams or less) that works for you. Higher carb veggies and occasional treats that fit your macros may help you stick to keto long-term.
- Support your microbiome – Eat plenty of low-carb veggies for prebiotics and consider a probiotic supplement to support gut and immune health.
- Stay active – Engage in regular exercise you enjoy like walking, cycling, strength training. Moving your body supports weight loss and energy levels.
- Manage stress – Stress hormones can counter the fat burning effects of ketosis. Practice self-care while managing stress with yoga, meditation, therapy, or other techniques.
- Get quality sleep – Aim for 7 to 9 hours per night. Lack of sleep negatively impacts hormone balance, immunity, and brain health which may derail your keto diet.
- Plan and meal prep – Planning weekly menus and preparing some meals ahead of time sets you up for keto success. Stock up on keto staples.
Sustainable keto means finding an approach tailored your individual needs and lifestyle that you can maintain long-term, rather than following dogmatic rules.
The Bottom Line
Transitioning to a well-formulated ketogenic diet can benefit weight loss, blood sugar regulation, and other aspects of health for many people. However, drastically reducing carb intake may take some adjustment to minimize potential side effects.
FAQs
What does it mean to follow keto diet for beginners
On a ketogenic diet, it’s important to plan your meals ahead of time to make sure you’re eating the right balance of fats, proteins, and low-carb veggies at each meal throughout the day. Meal prepping can help you stick to your keto diet.
What types of foods can I eat on a keto diet ?
The typical keto diet focuses on high-fat, moderate-protein, and low-carb foods like fatty fish, grass-fed beef, eggs, nuts and seeds, healthy oils, avocados, cheese, low-carb veggies, and butter. You’ll want to avoid sugary foods, grains, beans and most fruits.
Is the keto diet plan restrictive? becuase of no saturated fats and carbs
While the keto diet does limit your carb intake, it doesn’t have to feel overly restrictive if you focus on whole, unprocessed foods and find keto-friendly substitutes for your favorite high-carb foods. With some creativity, you can assemble satisfying and delicious keto meals without feeling deprived.
How can I achieve my weight loss goals on the ketogenic diet?
Sticking to moderate protein and keeping net carbs under 20-50 grams daily can help your body achieve ketosis, where it burns fat for fuel instead of carbs. This metabolic state can help you lose excess body weight at an accelerated rate, often within the first couple of weeks on the diet.
What are some benefits of trying a ketogenic meal plan?
Research shows a keto diet may help boost fat loss and reduce hunger. It could also offer various health benefits like improved blood sugar and cholesterol levels over time. A well-formulated ketogenic meal plan focusing on whole, nutritious foods is a healthy and effective way to potentially achieve your weight and wellness goals.
What are some classic types of keto dinner ideas to put on shopping list to help stay on track?
Some easy go-to keto evening meals include grilled or baked wild-caught fish with a simple salad or low-carb veggie sides, grass-fed beef or poultry roasted with Mediterranean flavors, omelets or frittatas loaded with protein-rich veggies, and stir-fries featuring meat or seafood served over cauliflower rice or zoodles. Keeping meals simple yet satisfying helps you stay compliant.