Alright, so you’ve heard all the buzz about keto—people dropping weight, feeling more energy, and eating bacon while they’re at it. But where do you even start?
Let’s break it down step-by-step, plain and simple.
1. Know What Keto Actually Is
Keto (short for ketogenic) is a low-carb, high-fat diet. The goal is to get your body into a state called ketosis, where it burns fat for energy instead of carbs.
You’ll be eating:
- Lots of fat
- A decent amount of protein
- Very few carbs
2. Cut the Carbs
This is the biggest change. You’ll want to keep carbs super low—usually 20 to 50 grams a day (net carbs).
Foods to skip:
- Bread, pasta, rice, tortillas
- Candy, soda, juice, and anything sugary
- Potatoes, corn, and most fruits
Yup, even your morning bagel’s gotta go.
3. Stock Up on Keto Foods
Here’s what you’ll want in your fridge and pantry:
Eat lots of:
- Meats (steak, chicken, bacon, pork)
- Fish (especially salmon, tuna, sardines)
- Eggs
- Healthy fats (avocado, olive oil, butter, coconut oil)
- Low-carb veggies (spinach, broccoli, zucchini, peppers)
- Full-fat dairy (cheese, heavy cream, plain Greek yogurt)
Pro tip: Shop the outer aisles of the grocery store—the good stuff’s usually there.
4. Track What You Eat
At least for the first couple weeks, use an app like Carb Manager, MyFitnessPal, or Keto.app to track your carbs, fat, and protein. You’ll learn fast what fits into keto and what doesn’t.
5. Drink More Water (and Salt!)
Keto makes you lose water weight at first, so drink up. And since you’re flushing out electrolytes, you’ll need extra salt, magnesium, and potassium to avoid that gross “keto flu” feeling.
A little bone broth or salt in your water goes a long way.
6. Plan Simple Meals
You don’t need to go gourmet. Here’s what a basic keto day can look like:
- Breakfast: eggs cooked in butter with avocado
- Lunch: grilled chicken salad with olive oil
- Dinner: steak and roasted broccoli
- Snack: cheese stick, almonds, or hard-boiled egg
Keep it easy, especially at the beginning.
7. Stick With It
The first 3–5 days can be rough—low energy, maybe a headache—but that’s just your body switching gears. After that? You’ll likely feel lighter, more focused, and less hungry between meals.
Bonus Tips:
- Read food labels—carbs hide everywhere
- Don’t fear fat—it’s fuel now
- Meal prep makes life easier
- Join a keto group online for tips, recipes, and support
Want a Quick Start?
I can hook you up with:
- A 7-day beginner meal plan
- A keto grocery list
- Or even some easy starter recipes if you’re not into cooking
Just say the word!
