How to Start a Keto Diet for Beginners: 9 Easy Steps

I’ve never been so impressed with any diet’s results as I have been with keto. But starting and maintaining the keto diet is no easy feat, especially when you’re starting on your own. I’ve combined my personal experience with in-depth research to create an easy, step-by-step process of reaching the main purpose of keto: to get your body into ketosis.

This is a guide on how to start the keto diet for beginners and is something I wish I had when I started keto on my own! You can follow a few steps at a time or start with the first, move on to the second, etc. I highly recommend this gradual method so that your transition doesn’t feel so extreme. This way, you can more easily manage any side effects that arise.

I’ve also included recommendations for meal delivery services to make your transition into the diet easier. These are all companies we've tested at home, and they will ship keto-friendly meals directly to your door. Having prepared meals takes the stress out of making your own keto recipes so you can focus on the diet.

Introduction to the Keto Diet

What Is the Keto Diet?

The keto diet requires individuals to get 60 to 80% of their daily calories from fat, with 15 to 20% from protein and only 5 to 10% from carbohydrates. In contrast, the standard American diet (SAD) often consists of a high proportion of complex carbohydrates, such as bread, pasta, and potatoes.

When you consume carbohydrates, your body breaks them down into glucose. In a high-carb diet, your body will continuously rely on glucose for fuel, leaving little opportunity for fat burning. Glucose that is not utilized by the body will be stored as glycogen in the liver and muscles, but excess glucose can be stored as fat which can contribute to weight gain over time.

By reducing carbohydrate intake, the keto diet forces your body into ketosis. Ketosis occurs when the body's carbohydrate stores become depleted, and it starts to rely on fat as the primary fuel source. In this state, the liver produces molecules called ketones from fatty acids, which are then used as an alternative energy source for the brain and other organs¹.

The keto diet has shown promising benefits for certain medical conditions. Research suggests that it may help improve insulin sensitivity, reduce inflammation, and provide therapeutic benefits for individuals with epilepsy and certain neurological disorders. Note that this is ongoing research, and epilepsy is the only condition where a positive effect has been established². 

It is essential to note that the keto diet may not be suitable for everyone, and you should consult with a healthcare professional before making any significant dietary changes. 

How Does the Keto Diet Work?

The keto diet induces a metabolic state called ketosis, where your body burns fat for fuel instead of glucose. The restricted carbohydrate intake on a keto diet leads to a depletion of glycogen stores, forcing the body to seek alternative fuel sources. 

Without glucose to burn, the body begins breaking down stored fat. As part of this process, your liver begins producing ketones. These ketones signal your body to continue burning fat. So long as it does not have carbohydrates to break down for quick energy, your body will remain in ketosis¹. 

The keto diet emphasizes healthy fats and eating complex carbohydrates for your carb intake. On a typical keto diet, you get about 60 to 80% of your daily calories from fat, 15 to 20% from protein, and only 5 to 10% from carbs. 

There are several types of keto diets, but there are 2 that are the most researched and popular – Standard Keto and High-Protein Keto.

• Standard Keto Diet (SKD) is 70-20-10 or 70% of your daily calories from fat, 20% of your daily calories from protein, and 10% or less of your daily calories from carbs.
• High-Protein Keto Diet (HPKD) is 60% of your daily calories from fat, 35% of your daily calories from protein, and 5% or less of your daily calories from carbs. HPKD is for people who want to remain in ketosis while maintaining intense workouts. Maintaining intense workouts means your body will need a higher amount of protein for better muscle recovery and to maintain good energy levels.

Please note that everyone enters ketosis at a different rate. If you strictly follow the keto diet, you may start to see quick results in the first week, but this is likely due to the water loss that happens when you cut carbs. There are various factors that can affect the results you see, such as current diet, body composition, and exercise level. While some transition into keto in 2 to 4 days on average, others might take up to 10 days.

And without further ado, here’s how to start the keto diet for beginners in 9 steps.

1. Adjust Your Carb/Fat Intake to Help Your Body Function Efficiently

Highly processed foods are those that have been manipulated away from their original state. They’re usually prepared by canning, drying, baking, freezing, or roasting with preservatives that chemically sustain form and flavor.

Always read nutrition labels. Since I started my own health journey years ago, I became a nutrition label-reading nerd. I was surprised to find how many additives there are in the standard foods I ate, like breads, yogurts, and cereals.

Eliminating ultra-processed foods will allow your body to enter ketosis more easily and maintain your weight in a healthier way.

Start thinking about getting your calories from other foods that promote your body’s natural functioning and ketogenic state. Do check the carb content, as foods that are otherwise perfectly healthy often contain high levels of carbs (some fruit in particular, such as mangoes and grapes).

Processed foods to avoid:

Eating high amounts of carbs will prevent your body from entering ketosis. You can start reducing your carb intake. But remember – “low carb” doesn’t mean no carbs!

The Standard Keto Diet (SKD) requires about 5 to 10% of daily calories from carbs per day. According to the typical 2,000-calorie-per-day diet, 5 to 10% translates to about 25 g to 50 g of net carbs per day.

There are 2 ways to count carbs: total carbs and net carbs. Total carbs is the total number of carbs in all the foods you consume per day. Net carbs is the total amount of carbs minus the total amount of fiber you consume.

Most of us eat a lot more than 20 to 30 g of net carbs a day, which is why I recommend a gradual transition. Physically, your body needs time to adjust. Mentally, you need time to monitor your transition and potential side effects.

High-Carb Foods to Avoid on Keto:

• Sugar, including any foods with added sugar

• “Natural” sweeteners like honey, agave, and molasses

• Bread

• Pasta

• Baked goods

• Breakfast cereal

• Rice

• Grains

• Starchy vegetables like potatoes, sweet potatoes, corn, peas, and beans

• Fruits that are high in sugar like mangos, bananas, grapes, pineapple, plums, raisins, apples, oranges, and pears (see note below)

Fruits are a good source of vitamins and antioxidants. Eaten in very small amounts, they can be beneficial, and you can include some low-fructose fruits in your keto as long as you don’t exceed your daily carb count.

However, fruits contain one of the sweetest naturally occurring types of carbs, fructose. Your body will first break down fructose for energy before it moves on to burning fat. So, fruits are okay in very small amounts.

Low Fructose Fruits You Can Eat in Small Amounts on Keto:

• Avocado – 4 g net carbs per avocado or approx. 200 g

• Raspberries – 5 g net carbs per 100 g (about 1 handful)

• Blackberries – 5 g net carbs per 100 g

• Strawberries – 6 g net carbs per 100 g

• Coconut meat – 6 g net carbs per 100 g

Factor’s Keto Plan is an excellent option for making ketosis as hassle-free as possible. All meals are fully prepared and only require a few minutes of heating, so all you have to do is unpack, heat, and eat – no prepping or planning required. Check out our tested Factor review to see our experience with the service.

The meals on this plan are designed to have under 15 g net carbs per meal. To make your first try of Factor’s keto meals more affordable, you can use our discount code –Get up to $130 off + free shipping on your first box. Code: WEB130FREE!

3. Increase Your Intake of Low-Carb Vegetables to Get Healthy, Filling Calories

When eating a low-carb diet, it's important to eat plenty of vegetables. This ensures you’re consuming enough vitamins, nutrients, and fiber that will help your body stay healthy. Fiber is particularly important on keto since most of your calories are coming from fat and protein, which aren’t fibrous food sources.

You’ll want to start incorporating nutrient-dense, fiber-rich low-carb veggies into your diet. Leafy greens and other veg can be enjoyed on a keto diet as great fiber sources.

Nutrient-Dense, Low-Carb Veggies to Eat on Keto:

• Leafy Greens Like:

• Arugula

• Broccoli rabe

• Bok choy

• Kale

• Romaine lettuce

• Spinach

• Swiss chard

• Non-Starchy Veggies Like:

• Asparagus

• Broccoli

• Broccoli sprouts

• Brussels sprouts

• Cauliflower

• Green beans

• Mushrooms

• Peppers

• Snow peas

• Zucchini

Green Chef offers non-GMO, USDA- and CCOF-certified organic, low carb veggies. It also has excellent Keto meals packed with 100% organic veggies and perfectly balanced keto macros.

4. Increase Intake of Healthy Fats – Keto Involves a Lot of Fat!

Eating a keto diet means getting most of your calories from healthy fats. SKD requires about 70% of your daily calorie intake to come from fat. This equates to about 155 g of fat per day on a 2000-kcal diet.

Since you won’t be eating enough carbs, you’ll need to supplement with healthy fats to keep your body going. There are plenty of unhealthy fats, like the saturated fat in animal products or the added fat in ultra-processed snacks and fast food, so make sure to avoid these and choose healthy fats such as nuts and seeds.

The best sources of healthy fats on the keto diet:³

There are many easy ways to consume more healthy fats. These include adding a little olive oil, almond slivers, or chia seeds to a salad as healthy garnishes.

Low-fat dairy products are commonly recommended as a good source of protein and fat content. But dairy products in the US are typically highly processed, so check nutritional values before adding too much to your diet.

5. Maintain Moderate Protein Intake – This Is Not a High-Protein Diet

SKD requires that you eat about 20 to 30% of your daily calorie intake as protein. On a 2000-calorie-per-day diet, this translates to about 100 g to 150 g of protein per day.

Getting enough protein is crucial to maintaining muscle mass. It also helps you feel full, so it can be a very valuable part of a weight-loss plan.

As you transition into keto, you can start experimenting with adding protein to your diet. You might be able to eat more or less protein than the recommended amount and still stay in ketosis. Signs that you are coming out of ketosis include increased hunger, energy dips, and brain fog.

6. Increase Intake of Water and Electrolytes to Mitigate Side Effects

Low-carb diets like keto have a diuretic effect on your body, especially at the beginning, and you’ll notice that you pee a lot more! That’s because glycogen (your stored form of carbohydrate) holds water, and when you burn through glycogen, your body also loses that water.

Staying hydrated and getting enough electrolytes is essential to avoid side effects like fatigue, dizziness, constipation, and muscle cramps during the transition into ketosis.

When I started my initial transition phase, I had all of the above-mentioned issues. It wasn’t pretty, and I wanted to quit keto. Instead, I did a little research and thought I probably was dehydrated. I added supplemental electrolytes like magnesium, potassium, and sodium to my diet, and within 12 hours, I was feeling better!

One excellent source of keto-friendly electrolytes is bone broth. Drink a cup or 2 per day with some added Himalayan sea salt (for some additional minerals) and bam – daily electrolytes.

A cup of pickle juice is also a great electrolyte supplement – no added salt needed.

Maintaining hydration is among the most important aspects of this diet. Please speak to your healthcare professional for recommended electrolyte intake when transitioning into and when maintaining the keto diet, as this can vary from person to person.

7. Know What Side Effects to Expect and Proceed With Care

You might experience some unpleasant side effects as your body transitions from burning glucose to burning fat for fuel. The biggest side effect to prepare for is known as the keto flu.

Symptoms of The Keto Flu⁴:

• Fatigue

• Muscle weakness or soreness

• Irritability and sadness

• Diarrhea or constipation

• Nausea

• Dizziness

• Trouble falling or staying asleep

• Poor focus or confusion

Stairs may feel impossible, your sleep might be disrupted, and you might feel generally distressed. When I first transitioned into keto, I felt weak and irritable, which lasted for about 10 days. While it was an unpleasant time, the symptoms did reduce.

Everyone transitions into keto with differing levels of difficulty. Some people experience all these symptoms, while others make their way into ketosis with ease. Some may never get the keto flu, and some may get it for a couple of weeks. If your symptoms last longer than 3 weeks, you should consult a doctor.

The best way to limit or avoid keto flu is to transition into keto gradually. Take each step slowly and observe how your body responds to each change.

Another way to avoid keto flu is to stay hydrated and consume enough electrolytes! Staying hydrated is great for your general health and is something you should pay even close attention to when transitioning into and maintaining keto.

8. Avoid Common Mistakes So You Can Successfully Reach and Maintain Ketosis

Common mistakes are plenty when starting keto for the first time – it involves a lot of nutritional adjustments that you may not be used to. The most common mistakes include:

1. Not Staying Hydrated When Transitioning Into and on Keto

Low-carb diets like keto have a diuretic effect on your body, and you’ll retain less water due to depleted glycogen stores. To stay hydrated, you can take electrolytes as vitamin supplements, bone broth with added Himalayan salt, or pickle juice without added salt. Adding Himalayan salt to your water is an easy way to get the sodium you need.

2. Drinking Non-Keto-Friendly Beverages

You might be drinking your carbs without realizing it. Sugars and carbs are hidden in a lot of beverages, even in drinks that are typically considered healthy, like fresh-pressed juices.

Juices and smoothies might be great, dense sources of vitamins and minerals, but they’re also dense sources of carbs and sugars. The best way to get your vitamins and minerals is to ensure you’re getting in your electrolytes and eating whole proteins and keto-friendly fruits and veggies.

Drinks to Avoid on the Keto Diet:

• Fruit juices – apple, orange, grapefruit, pineapple

• Fresh pressed or squeezed juices, including green juices

• Veggie or fruit smoothies with high-carb fruit and veg

• High sugar vitamin water

• Coconut water (zero sugar is fine)

• Beer

• Sweet wines

• Sweet cocktails (those containing zero sugar content are fine)

• High sugar energy drinks

• Kombucha teas

• Lattes (see note below)

• Alternative milks (see note below)

Lattes can be okay if you know the macronutrient content of the milk. Some milk and creamers are okay to add to your coffee or froth for a latte, but some brands actually add sugar to milk, which already has naturally occurring sugars.

Alternative nut milks can be great additions to your keto diet if they don’t have added sugar. Many alternative milks add sugars to enhance the milk flavor. 

Almond and macadamia nut milks are the lowest in carbs and highest in fat content. Not all plant-based milks are full of additives and chemicals. Often these additives are micronutrients or fortified milks. Soy milk is the highest in protein, and oat milk tends to naturally have higher carb levels due to the oat content. The sugar content depends on whether the manufacturer has added it or not. Many plant-based milks come in a no-added-sugar option.

Great Drinks for the Keto Diet

• Black coffee

• Teas (without added sweeteners) – black, green, herbal

• Lemon water

• Seltzer water – flavored is okay as long as there’s no sugar added

• Apple cider vinegar

3. Taking “Cheat Days” Once You’re in Ketosis

Many diets allow a cheat day once per week in order to give your body and mind a break from the hard work and diet adherence you do during the week. A cheat day typically means you take a day to eat whatever you want in whatever amount you want. But taking a cheat day on keto will reverse all the hard work you did to get yourself into ketosis.

If you take a cheat day by eating carbs and sugars, you’ll throw your body out of ketosis. Getting back into ketosis can take anywhere from 1 to 3 days, depending on what you ate on your cheat day, how long you were in ketosis before your cheat day, your exercise level, and more.

To keep the temptation of taking cheat days to a minimum, try out a keto meal delivery service and order enough meals to cover your entire week. That way, you’ll always have a keto-friendly meal ready to go in your fridge when temptation arises.

Trifecta is another meal delivery service that provides high-quality, fully-prepared, keto-friendly meals. Dishes arrive at your door fresh and ready to be heated and eaten. There’s also an accompanying app with a nutrient tracker, making Trifecta a multi-faceted partner for your keto journey.

9. Maintain Your Social Life and Plan Ahead

Starting and maintaining a strict diet like keto is best done with support! The keto diet can be difficult to manage, especially since a lot of socializing happens around food and drinks. I recommend you let your inner circle know that you’re starting this diet.

Letting others know may help you feel more accountable for staying on track. You might feel less alone and more empowered to continue your journey to ketosis.

If you go out to a restaurant, see if you can peruse the menu ahead of time so you can more easily make informed meal choices. You might need to call the restaurant and ask for nutrition information for specific ingredients.

I find that checking menus ahead of time relieves the pressure of counting macros and making the best meal choice for my diet. I also have the time and privacy in the comfort of my own space to do ingredient research if needed or make that call to the restaurant to find out ingredient information.

You may have to ask the kitchen to mix and match a few things on the menu, but you might also find there are actually quite a lot of options for the keto diet when eating out.

Starting Keto for Beginners: The Final Reminders

Transitioning into a keto diet for the first time is a process of discovery. Treat your transition with curiosity and compassion for your body. Relative to most diets, keto is pretty restrictive, so start slow, monitor your side effects, and consult a physician when needed.

Remember to stay hydrated by drinking extra water and consuming electrolytes. Bone broth with added Himalayan salt or pickle juice are both great options.

And keep up your social life! Remaining isolated in your efforts might make following this diet more challenging than necessary. Keeping up your social connections and letting them know about your efforts can improve your results and keep you on track.

This might require a little extra work and research if you’re going out to restaurants, but you’ll find that most restaurants offer plenty of veggie, meat, fish, and dairy options that are keto-friendly.

If you can afford it, I recommend ordering from a meal delivery service that provides keto-friendly meals to make transitioning into your keto diet even easier. You can remove so much of the effort of planning, shopping, and prepping, which are huge hurdles when you’re adapting to a new diet.

My top recommendation for a meal delivery service with a keto plan is Factor since it offers fully prepared, fresh meals with the best-balanced macros for the keto diet. It also offers excellent add-ons that are mostly keto-friendly. You can construct your own meals from fully prepared proteins and veggies and keto-friendly desserts.

FAQ

Do I need to measure my ketones?

Not necessarily. If you follow the standard keto diet of 70% daily calories from fat, 20% daily calories from protein, and 10% daily calories or less from carbs, you’ll reach ketosis in about 2-4 days, maybe a little more for some people.

What’s the best way to measure ketones?

There are 3 methods for measuring ketone levels:

1. Urine pH strips

2. Breath tests

3. Blood tests

Urine pH strips are the cheapest and most available, but not the most accurate. You can usually find them in your local convenience store, grocery store, or pharmacy. Breath testers are the newest method of measuring ketones and are mostly available online, along with blood meters. 

Blood meters are the most studied and accurate tests. They measure ketone levels in your blood by pricking your finger for a small blood droplet and analyzing the sample.

Is keto good for vegetarians or vegans?

Following the keto diet for vegetarians is possible but not recommended for vegans. Many vegetarians can get their protein sources from dairy or eggs. However, following keto for vegans is difficult since most protein sources come from high-carb foods like beans and grains that aren’t typically eaten on a keto diet.

What’s the best way to measure macronutrients on the keto diet?

The best way to measure your macronutrients is through a tracking app like MyFitnessPal or Trifecta. You can also use the website Nutritionix.com to search for the macronutrients of specific foods. It’s the most extensive and updated resource on food nutrition tracking available online – and it's free!

Do I need to count my calories on keto?

If you’re new to keto, counting your calories will give you a good idea of how to balance your macronutrients and how much food in each macro category you should be eating per day. Doing keto right means eating whole, nutritious foods, which isn’t a strict number. The number of calories you consume will vary heavily based on your personal requirements. Once you get the hang of what your keto meals will consist of, you don’t need to count calories.

Some meal delivery services like Trifecta, Green Chef, and Factor will count macros and net carbs for you. They also provide fully prepared, individually wrapped meals with complete nutrient labels so you can easily keep track of your keto macros.

References 

1. https://www.ncbi.nlm.nih.gov/books/NBK493179/

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC6361831/

3. https://www.nutritionix.com/

4. https://www.health.harvard.edu/blog/what-is-keto-flu-2018101815052