Keto Diet

Free 3 Day Keto Kickstart Guide

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Our free keto kickstart will get you on the right track and into ketosis fast. Whether you are just getting started or want to end a weight loss stall. Don’t put off losing weight or getting healthy any longer. Get started today!

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Kickstart Ketosis

Your goal during these three days is to get your body into ketosis. This can take anywhere from three days to one week.

Ketosis is a state in which your body uses ketones instead of glucose. Fat is converted to ketones in the liver and the ketones are used as fuel. 

Ketones are a stable source of energy. They have many benefits including increased energy, reduced appetite, and increased mental focus. You can read all about ketosis HERE.

No Gimmicks Needed

You don’t need any gimmicks to get your body into ketosis. The keto diet is high fat, moderate protein, and low carbs. This causes your body to burn stored fat for fuel and induces ketosis.

The keto kickstart guide is designed to allow your body to adapt to running on ketones and reset itself.

For the kickstart period, you will want to eat very clean to allow your body to start the healing process.

No Counting Calories

No need to be concerned with counting calories for the first three days. Just make sure you are eating less than 20 g net carbs per day. If you feel hungry grab a high-fat low-carb snack. Eat lots of healthy fat. This will keep you satisfied. It is best to learn to listen to our body. If you are hungry you need to add more healthy fats. There is never a time you should be hungry on the keto diet.

Need some snack ideas? Check out this post of 50 Keto and Low-Carb Snacks.

50 Low Carb and Keto Snacks

Basics

Here are a few basics to help you get started.

1. Eat less than 20 g net carbs per day.

To get into ketosis and start burning fat, you need to eat less than 20 g net carbs per day. To calculate your net carbs subtract total fiber grams from total carbs.

2. Read every food label.

There are hidden sugars and carbs in everything it seems. Even the most experienced ketoer has to read every label.

Examples of some hidden carbs.

  • Pre-shredded cheese has potato starch added to prevent clumping.
  • Spices often have additives. Garlic usually contains lactose added for bulk. This increases the carbs quite a bit.
  • Condiments like ketchup and mayonnaise usually contain sugar, modified food starch, and soybean or canola oil. You can make your own condiments quick and easy. Here is a quick recipe for making homemade mayonnaise.
Homemade Mayonnaise

3. Do not be afraid to eat healthy fat.

Make sure you get lots of healthy fat. Read THIS post to learn more about Good Fats vs Bad Fats.

4. Drink lots of water.

In the first couple of days, or until your body adjusts, it is important to try to get approximately 100 oz of water per day.

5. Get your electrolytes.

Because you are drinking lots of water your electrolytes may be flushed out. Getting your electrolytes are very important.

  1. Take a multivitamin daily. Make sure you read ingredients because many vitamins contain hidden carbs as well. We personally use Alive vitamins.
  2. Increase your sodium intake to 3-5g daily. Himalayan Pink Salt is a great option due to the minerals it contains.
  3. Take an electrolyte supplement. We personally use Ultima.
  4. Try sipping on some bone broth. Kettle and Fire Bone Broth is delicious and had no added ingredients.

You can read all about supplements on the keto diet HERE.

Shopping List

Pantry

chili powder
cumin
unsweetened cacao powder
garlic powder
onion powder
ground coriander
black pepper
dried oregano
pink salt
avocado oil
ghee
MCT oil
stevia, erythritol, or monkfruit (be sure to read the ingredients and make sure those three ingredients are the only ones listed. It may only contain one of them or a mixture of all three.)
Pouch of tuna or chicken
almonds
sugar-free, soybean and canola oil free mayonnaise (or eggs and light tasting olive oil to make your own)
sugar-free broth
pickles (sugar-free)
salsa
cucumber
walnut
vinegar
coffee and/or tea

Produce

romaine lettuce hearts
bag baby spinach leaves
mushrooms

Dairy

sour cream
cheddar cheese
8 oz cream cheese
eggs
4 oz feta cheese
unsweetened almond milk
heavy cream
salted butter
full-fat plain Greek yogurt

Meat

ground pork
ground beef
Beef tenderloin
sugar-free bacon
sugar-free ham

3 Day menu

This menu is just an example. Feel free to switch it up. We did not include snacks on the menu. This is where you need to listen to your body. If you are hungry eat a low-carb snack.

Day One

Approximate Macros: 1533 calories, 19.8 net carbs, 114.4 g fat, and 109 g protein

Breakfast

Classic 2 egg omelet with 2 oz cheddar cheese. Cooked in 2 tsp of avocado oil or ghee.
2 strips of bacon
Coffee or tea with heavy cream or a heavy cream/unsweetened almond milk mixture, 1tsp MCT oil (can add a keto sweetener)

Approximate Macros for breakfast: 699 calories, 2.5 net carbs, 57.1 g fat, and 41.8 g protein

Lunch

Plain tuna or chicken salad made with 1 tablespoon mayonnaise, and salt and pepper to taste. (Tuna or chicken in a pouch or fresh is your best option. Make sure you read ingredients. Look out for soy or vegetable broth.) Can serve on romaine lettuce.
2 ounces of almonds

Approximate Macros for lunch: 507 calories, 7.4 net carbs, 33.1 g fat, and 44.2 g protein

Dinner

Peppered Steaks with Mushrooms. Beef tenderloin cooked in a skillet with 1/2 tablespoon of healthy oil and mushrooms cooked in beef broth.

Approximate Macros for dinner: 326 calories, 2.8 net carbs, 24.2 g fat, and 23.8 g protein

Day Two

ApproximateMacros: 1452 calories, 19.7 net carbs, 115.6 g fat, and 80 g protein

Breakfast

Omelet with cheese and spinach. 3 whisked eggs cooked in 1 1/2 tablespoons of Kerrygold butter. Add 2 1/2 tablespoon of cheddar cheese and 10 spinach leaves. Salt and pepper to taste.
Coffee or tea with heavy cream or a heavy cream/unsweetened almond milk mixture, 1tsp MCT oil (can add a keto sweetener)

ApproximateMacros for breakfast: 478 calories, 2 net carbs, 39 g fat, and 27 g protein

Lunch

Ham and cream cheese rolls with pickles. 4 oz of sliced ham and 1/4 cup of cream cheese. Spread cream cheese on ham and roll up. Serve with pickles and almonds.

ApproximateMacros for lunch: 478 calories, 13 net carbs, 25.6 g fat, and 15 g protein

Dinner

Keto Taco Salad. Brown 1lb ground hamburger or pork, add homemade taco seasoning (see below) and cook till flavors meld. Spoon 5oz meat mixture over some romaine lettuce then top with 1 1/2 oz cheese, 2 tablespoons of sour cream, and 2 tablespoons of Salsa.

Taco Seasoning

  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon unsweetened cacao powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 teaspoon ground coriander
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon pink salt

ApproximateMacros for dinner: 638 calories, 5 net carbs, 51 g fat, and 38 g protein

Day Three

ApproximateMacros: 1560 calories, 19.9 net carbs, 120 g fat, and 110 g protein

Breakfast

Scrambled eggs with bacon and mushrooms. 3 eggs, 4 strips of bacon, and 1/2 cup of cooked mushrooms.
1/2 cup full-fat plain Greek yogurt
Coffee or tea with heavy cream or a heavy cream/unsweetened almond milk mixture 1tsp MCT oil (can add a keto sweetener)

ApproximateMacros for breakfast: 601 calories, 8 net carbs, 41 g fat, and 47.3 g protein

Lunch

Lettuce cucumber walnut salad. 2 cups of shredded lettuce, 1 medium cucumber, 1/2 cup chopped walnuts or pecans, 1/2 teaspoon olive or avocado oil, 1 teaspoon vinegar, and salt and pepper to taste. If you prefer a ranch dressing here is an easy recipe for a homemade ranch.

ApproximateMacros for lunch: 422 calories, 8 net carbs, 36 g fat, and 18 g protein

Dinner

Feta stuffed burger. Mix together 1/2 pound of hamburger, 1/4 teaspoon of coconut aminos, 1/2 teaspoon parsley, and salt and pepper. Form into 4 thin patties. place about 1/4 cup feta cheese between two patties and press edges together to seal. Cook until it reaches 160 deg. Serve on lettuce leaves.

ApproximateMacros for dinner: 538 calories, 3.9 net carbs, 33.3 g fat, and 55.5 g protein

This is just to help you get started. You can mix up the meals or choose a different meal. Just make sure you stick to less than 20 net carbs per day.

Meal Ideas

Easy Keto

Ideas for Breakfast Meals

Bulletproof chocolate shake – this is a great alternative if you do not like coffee.

Bulletproof Shake

Bulletproof Coffee – 1 cup hot coffee, 1 tablespoon of MCT oil • 1 tablespoon ghee, a splash of heavy whipping cream

Eggs Souffle – Mix egg, cheese, low-carb veggies, and bake at 350 degrees until done.

Keto Quick Snack Flax Muffin

Cream Cheese Pancakes – 2 oz cream cheese, 2 eggs, cinnamon, and sweetener. Blend all together. Makes 4 pancakes. 342 calories, 16 g protein, 30 g fat, 3 net carbs

Breakfast sandwich

Breakfast Sandwich

Ideas for Lunch Meals

Simple egg salad – 6 eggs, 2 tablespoons of mayonnaise, 1 tsp Dijon mustard, 1 tsp lemon juice, salt and pepper to taste. 226 calories, 20g fat, 1g net carbs, 12g protein

Turkey and cheese roll-ups with mayonnaise – 582 Calories, 43 g fat, 32 g protein, 4 net carbs

Tuna avocado salad – 1 pouch tuna, 1 hard boiled egg, 1/2 avocado, 2 tbsp mayo, 1/2 stalk celery, 1 tsp mustard, 1/2 tsp fresh lemon juice, Salt, and pepper. 450 calories, 29.8 g fat, 32 g protein, 4 net carbs.

Easy chicken salad – 1 cup spinach, 1 hard boiled egg, 4 oz. chicken, 2 strips bacon, 1/2 avocado, 1/2 tsp white vinegar, 1 tbsp olive oil. 600 calories, 45 g fat, 42 g protein, 2.2 net carbs.

Lettuce wrap – wrap lettuce around meat, cheese, pickles, and mayonnaise.

Ideas for Dinner Meals

6 oz rotisserie chicken (283 calories, 15 g fat, 0 g net carbs, 41.5 g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)

Bunless cheeseburger – 640 calories, 55 g fat, 24.2 g protein, 1 net carb.

Egg roll in a Bowl

Spaghetti and zoodles – Use a low carb spaghetti sauce like Raos or Victoria’s.

Keto Chicken Wings and Legs, Low-Carb

RELATED: Keto Diet Basics

RELATED: Keto Diet: A Quick Beginner’s Guide

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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. READ THE COMPLETE DISCLAIMER HERE.

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