With so much information out there on the keto diet, it is so easy to feel really overwhelmed. If you are a keto beginner and want to learn more about it or if you have been on it for a little bit. We want you to know we are here to help you. Here is a quick keto beginner’s guide to help you get started.
First, we must mention we are not a doctor and we always recommend you to consult with your doctor before any change to your diet.
We have been on the keto diet for a while now and have also done A LOT of research. Wherever you are in your ketogenic journey, we understand, we have been there.
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Keto Diet Overview
On a high carb diet, the body uses carbohydrates, that it converts to glucose, as its energy source. On a keto diet, the body uses fat as its energy source. Fat is converted to ketones in the liver and the ketones are used as fuel. This is called ketosis. You train your body to utilize ketones by eating a high fat, low carb, and moderate protein diet.
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Your daily carbs, fat, and protein are called macronutrients or macros. A keto diet consists of 75% fat, 20% protein, and 5% carbs. You can use this calculator to figure out your own personal macros.
We just want to touch on the subject of the keto flu in our keto beginner’s guide. Some go through it but, many do not. Going from being carb fueled to fat fueled is a big transition for the body. At the same time, you may go through sugar withdraws. Sugar addiction is real.
Some symptoms you may experience are headaches, fatigue, or nausea. If you do go through it, most likely it would happen in the first week. The good news is, it does not last long.
Making sure you are staying hydrated and replacing your electrolytes is the best way to get through it quickly or hopefully not going through it at all.
Foods to Eat
- Protein – meat, fish, eggs
- Healthy Fats – coconut oil, avocado oil, olive oil
- Nuts – pecans, walnuts, almonds
- Berries – strawberries, raspberries, blackberries (in moderation)
- Above ground vegetables – broccoli, zucchini, cauliflower,
brusselsprouts, cabbage, etc.
- Sweeteners you can use – Stevia, monk fruit, and erythritol
Foods to Avoid
- All grains – flour, bread rice, whole wheat
- Sugar – 53 names for sugar
- Fruits – All fruits other than berries
- Beans and Legumes
- Starchy and root veggies – potatoes, carrots, corn
We hoped this quick keto beginner’s guide answered some of your questions. There is so much information, it feels as if I could write a post on this topic many times and still have more to tell you. As always, we would love to hear from you. If you have any question (or just to talk), please leave us a comment or email us.
Sign up to our e-mail list for some helpful printables. We will send you a printable keto grocery list and a 7-day meal plan. You will also get access to our members only area where we upload all our freebies.
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THE INFORMATION IN THIS POST IS FOR INFORMATIONAL PURPOSES. IT IS BASED ON OUR OWN PERSONAL EXPERIENCES AND OPINIONS. I AM NOT A MEDICAL DOCTOR AND WHAT IS WRITTEN SHOULD NOT BE USED TO DIAGNOSE OR TREAT ANY DISEASE OR ILLNESS. YOU SHOULD CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE OR DIET PROGRAMS.