{"id":93704,"date":"2026-08-12T13:13:02","date_gmt":"2026-08-12T13:13:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=93704"},"modified":"2026-08-12T13:13:02","modified_gmt":"2026-08-12T13:13:02","slug":"how-to-start-keto","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-start-keto\/","title":{"rendered":"How to Start the Keto Diet: A Complete Beginner\u2019s Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#What_Is_the_Keto_Diet\" >What Is the Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#How_Do_You_Start_Keto_as_a_Beginner\" >How Do You Start Keto as a Beginner?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Step_1_Reduce_Carbohydrates\" >Step 1: Reduce Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Step_2_Increase_Healthy_Fats\" >Step 2: Increase Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Step_3_Eat_Moderate_Protein\" >Step 3: Eat Moderate Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Step_4_Stay_Hydrated\" >Step 4: Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Step_5_Track_Your_Carbs\" >Step 5: Track Your Carbs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#How_Many_Carbs_Should_You_Eat_on_Keto\" >How Many Carbs Should You Eat on Keto?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#What_Are_Net_Carbs\" >What Are Net Carbs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#What_20-50_Net_Carbs_Look_Like_on_a_Keto_Diet\" >What 20-50 Net Carbs Look Like on a Keto Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#What_Foods_Can_You_Eat_on_Keto\" >What Foods Can You Eat on Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#What_Foods_Should_You_Limit_on_Keto\" >What Foods Should You Limit on Keto?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#How_Do_You_Build_a_Balanced_Keto_Meal\" >How Do You Build a Balanced Keto Meal?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Keto_Breakfast_Ideas\" >Keto Breakfast Ideas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Keto_Lunch_Ideas\" >Keto Lunch Ideas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Keto_Dinner_Ideas\" >Keto Dinner Ideas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Easy_Keto_Snacks_for_Beginners\" >Easy Keto Snacks for Beginners<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Simple_7-Day_Keto_Meal_Plan\" >Simple 7-Day Keto Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#What_Are_Some_Common_Keto_Mistakes_Beginners_Make\" >What Are Some Common Keto Mistakes Beginners Make?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Eating_Too_Many_Carbs\" >Eating Too Many Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Not_Eating_Enough_Electrolytes\" >Not Eating Enough Electrolytes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Eating_Excessive_Protein\" >Eating Excessive Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Fear_of_Healthy_Fat\" >Fear of Healthy Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Not_Planning_Meals\" >Not Planning Meals<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Is_keto_a_good_fit_for_everyone\" >Is keto a good fit for everyone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#What_are_net_carbs_on_keto\" >What are net carbs on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Can_I_eat_fruit_on_keto\" >Can I eat fruit on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Can_I_eat_dairy_on_keto\" >Can I eat dairy on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#Is_keto_good_for_weight_loss\" >Is keto good for weight loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The ketogenic diet, which is also known as the keto diet, has become one of the most popular low-carb eating approaches for weight loss. The keto approach focuses on reducing carbs while increasing healthy fat intake.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Keto\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">For beginners, keto can feel overwhelming at first as it changes the way you think about meals, snacks, and carbohydrates. However, with the right structure and food choices, keto can become a simple and sustainable lifestyle for some people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re interested in trying the keto diet, stay tuned as we\u2019ll explain exactly how to start, what foods to eat, how many carbs to consume, beginner-friendly meal ideas, common mistakes to avoid, and much more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Keto_Diet\"><\/span><b>What Is the Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet is a very low-carb, high-fat, moderate-protein dietary approach that\u2019s designed to help the body enter ketosis. Usually, our body uses carbs as the main source of energy (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But when your carb intake is very low, such as on the keto diet, the liver comes into play by converting fat into ketones, which can be used as an alternative energy source by the brain and other organs, making your body shift into a metabolic state called ketosis. In this state of ketosis, hence the keto diet, fat becomes the primary fuel source instead of glucose.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The keto diet was originally developed as a medical therapy for epilepsy in the 1920s (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/neurology-neurosurgery\/specialty-areas\/epilepsy\/keto-diet-timeline\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), but since the 1960s, it has become commonly used for some other health purposes, including weight loss management, appetite control, and blood sugar regulation. In addition, some research has suggested that the keto diet might help improve insulin sensitivity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3826507\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10385501\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There isn\u2019t a \u201cstandard\u201d keto diet macro breakdown, but the most common one aims to reduce the total carbohydrate intake to less than <\/span><a href=\"https:\/\/betterme.world\/articles\/50-grams-of-carbs-per-day-meal-plan-2\/amp\/\"><span style=\"font-weight: 400;\">50 grams a day<\/span><\/a><span style=\"font-weight: 400;\"> (which is less than the carbs that are found in a medium plain bagel), and some can go as low as <\/span><a href=\"https:\/\/betterme.world\/articles\/20-grams-of-carbs-example\/amp\/\"><span style=\"font-weight: 400;\">20 grams a day<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most standard macro ratio is 70-75% total daily calories from fat, 5-10% from carbs, and 15-20% from protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For example, for a 2,000-calorie diet, this roughly translates to about 155-165 grams of fat, 25-50 grams of carbohydrate, and 75-100 grams of protein.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Start_Keto_as_a_Beginner\"><\/span><b>How Do You Start Keto as a Beginner?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting keto successfully needs preparation and consistency, so time and patience are 2 key pieces. You don\u2019t need to dramatically change everything overnight, but rather focus on building simple habits that will help switch your metabolism to a ketosis state.\u00a0<\/span><\/p>\n<p data-pm-slice=\"1 1 []\">A gradual, well-planned approach can also make a <a href=\"https:\/\/betterme.world\/articles\/keto-diet-for-seniors\/\">keto diet for seniors<\/a> easier to follow, although individual nutritional needs and health conditions should be considered.<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Reduce_Carbohydrates\"><\/span><b>Step 1: Reduce Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a beginner, aim for 20-50 grams of carbs daily to enter ketosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For this, the first step is always cutting back on high-carb foods such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary foods: soda, fruit juice, smoothies, cakes, ice cream, candy, and chocolates.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains or starches: any wheat-based products, rice, pasta, cereal, barley, oats, and other grains.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit: most fruits aren\u2019t allowed, except for small portions of low-carb fruits such as berries or strawberries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes: peas, lentils, chickpeas, and all kinds of beans.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, and yuca.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some condiments or sauces: such as sugary salad dressings, barbecue sauces, honey mustard, teriyaki sauce, ketchup, and similar products that have added sugars.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/lazy-keto-meal-prep\/\">Lazy Keto Meal Prep: A Gentle Guide to Easy Cooking<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Increase_Healthy_Fats\"><\/span><b>Step 2: Increase Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since you\u2019re reducing carbs, this is where fats come into play. To ensure proper energy, you need to increase your fat intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Include foods such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado and avocado oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olives and olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds, and their butters<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-fat Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese, particularly hard ones<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/avocado.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Eat_Moderate_Protein\"><\/span><b>Step 3: Eat Moderate Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is vital for overall health and well-being, particularly if your goal is weight loss. However, eating excessive amounts of protein may make ketosis harder for some people, as excess protein can be converted into glucose\u00a0 (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good thing is that some of the quality protein sources you can include will also help contribute to your fat intake:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat: beef, pork, chicken, and turkey in all their forms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish: salmon, trout, tuna, and mackerel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheeses and full-fat Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds, and their butters<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe can help you add more structure to your daily wellness routine with workouts, meal planning tools, and habit-building features. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Keto\">Explore the app<\/a> and take a practical step toward a routine that feels more manageable for you.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Stay_Hydrated\"><\/span><b>Step 4: Stay Hydrated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We all know that hydration is essential for overall health, but it\u2019s particularly true when following a keto diet. As carbohydrate intake reduces, your body releases more stored water along with electrolytes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Staying well hydrated and consuming foods that are rich in sodium, potassium, and magnesium can help minimize common symptoms often referred to as the \u201cketo flu\u201d, which refers to a collection of symptoms that are usually experienced within the first few days of starting a keto diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Symptoms may include headache, brain fog, fatigue, irritability, nausea, sleep disturbances, and constipation (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-keto-flu-2018101815052\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/walking-1.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_Track_Your_Carbs\"><\/span><b>Step 5: Track Your Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a beginner, you can benefit from <\/span><a href=\"https:\/\/betterme.world\/articles\/calorie-tracker-for-dieting\/amp\/\"><span style=\"font-weight: 400;\">tracking<\/span><\/a><span style=\"font-weight: 400;\"> your intake to understand carb content and portion sizes. And the good thing is that you probably don\u2019t need to track forever, but spending a few weeks, particularly in the beginning, measuring portions and logging meals can build awareness quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And remember, the goal isn\u2019t perfection\u2014tracking is simply a tool to help you learn what works for your body and build sustainable eating habits over time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Carbs_Should_You_Eat_on_Keto\"><\/span><b>How Many Carbs Should You Eat on Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As previously mentioned, most keto diets limit net carbohydrates to about 20-50 grams per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Net_Carbs\"><\/span><b>What Are Net Carbs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Net carbs are calculated by subtracting fiber from total carbohydrates, as fiber has less impact on blood sugar.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Formula: Net carbs = Total carbs \u2013 Fiber<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Example: one medium avocado has 12 grams of total carbs, but 9 grams of those are fiber, so one medium avocado has only 3 grams of net carbs.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_20-50_Net_Carbs_Look_Like_on_a_Keto_Diet\"><\/span><b>What 20-50 Net Carbs Look Like on a Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some common keto-friendly foods and their approximate net carb counts (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado: 1 medium\u2014about 3g net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zucchini: 1 cup\u2014about 3g net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach: 2 cups\u2014about 2g net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli: 1 cup\u2014about 4g net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cauliflower: 1 cup\u2014about 3g net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almond: 1 oz\u2014about 3g net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheddar cheese: 1 oz\u2014about 1g net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon: 6 oz\u20140g net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken thigh: 1 thigh\u20140g net carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg: 2 large eggs\u2014about 1g net carbs<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/Dieta-de-1200-calorias-por-dia_-como-emagrecer-de-forma-saudavel.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Can_You_Eat_on_Keto\"><\/span><b>What Foods Can You Eat on Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The keto diet focuses on nutrient-dense foods that are naturally low in carbohydrates. <\/span>For those following a <a href=\"https:\/\/betterme.world\/articles\/keto-diet-for-vegetarians\/\">keto diet for vegetarians<\/a>, foods such as eggs, full-fat dairy, nuts, seeds, avocados, and low-carb vegetables can help provide variety while keeping carbohydrate intake low.<\/p>\n<p><span style=\"font-weight: 400;\">Some of the foods you can include daily are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: beef, chicken, turkey, pork, eggs, seafood, fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats: olive oil and other vegetable oils, avocados, nuts, fatty fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy in moderation (high in saturated fat): cheese, heavy cream, Greek yogurt (unsweetened), cottage cheese\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-carb fruits and vegetables: spinach, kale, broccoli, cauliflower, zucchini, bell peppers, mushrooms, strawberries, raspberries, blackberries.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_You_Limit_on_Keto\"><\/span><b>What Foods Should You Limit on Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many foods are considered healthy, but they\u2019re too high in carbs, so they should be limited if you\u2019re planning on following a keto diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods you should limit or avoid:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains such as rice, oats, barley, etc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starchy vegetables such as potatoes, sweet potatoes, corn, and yucca.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Candy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary soda<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit juices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Most regular desserts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Most fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweetened yogurt<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While whole grains, legumes, fruits, and vegetables can be wholesome foods in other circumstances, they are too rich in carbs for this particular diet and will make you exceed your daily carb limit quickly.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-7.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Build_a_Balanced_Keto_Meal\"><\/span><b>How Do You Build a Balanced Keto Meal?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A balanced keto meal should follow the simple formula of:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein + low-carb vegetables + healthy fat<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Choose a moderate portion of high-protein foods such as:<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<\/ul>\n<ol start=\"2\">\n<li><span style=\"font-weight: 400;\"> Fill part of the plate with low-carb vegetables such as:\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cauliflower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zucchini<\/span><\/li>\n<\/ul>\n<ol start=\"3\">\n<li><span style=\"font-weight: 400;\"> Add healthy fats for satiety and energy, including:<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts, nut butters, or seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderate amounts of cheese or butter<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This structure makes meal planning easier and helps maintain nutritional balance.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app can help you build a more structured approach to your wellness routine with meal plans, workouts, and habit-tracking tools. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Keto\">Start using the app<\/a> to explore options that may support your personal fitness and nutrition goals.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Breakfast_Ideas\"><\/span><b>Keto Breakfast Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Breakfast on keto should be filling, protein-rich, and low in carbs. Here are some examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg scrambled in olive oil with avocado and bell pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omelet with cheese, spinach, and mushrooms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unsweetened Greek yogurt with chia seeds and berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keto smoothie made with unsweetened almond milk, spinach, nut butter, and protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bacon and eggs in moderation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese with a small serving of berries<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/egg.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Lunch_Ideas\"><\/span><b>Keto Lunch Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunches are often simple, easy to prepare ahead of time, and built around protein and healthy fats. Examples include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken salad with olive oil mayo, celery, and lettuce wraps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bunless burger with cheese, avocado, and salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna salad served over greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cobb salad with eggs, bacon, chicken, avocado, and blue cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey lettuce wraps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg salad with low-carb vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner leftovers repurposed for lunch<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Dinner_Ideas\"><\/span><b>Keto Dinner Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dinner usually includes a protein source, low-carb vegetables, and healthy fats. Here are some ideas:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon with roasted asparagus or broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steak with garlic butter broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted chicken thighs with cauliflower mash<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zucchini noodles with meat sauce and parmesan cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrimp stir-fry with low-carb vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef tacos served in lettuce wraps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pork chops with asparagus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken with cauliflower rice<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_Keto_Snacks_for_Beginners\"><\/span><b>Easy Keto Snacks for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Snacks can help reduce cravings while adjusting to keto. You should choose packaged keto snacks carefully, as some products may still contain hidden sugars or excess calories. Choose from the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hard-boiled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese sticks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds or walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celery with cream cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-sugar beef jerky<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado slices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dark chocolate (90% cocoa or higher)<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/50-low-carb-snacks-list\/\">50 Low-Carb Snacks List For Keto Diet<\/a><\/em><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Simple_7-Day_Keto_Meal_Plan\"><\/span><b>Simple 7-Day Keto Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a sample, easy keto meal plan for a week. <\/span>If you\u2019re following a <a href=\"https:\/\/betterme.world\/articles\/keto-intermittent-fasting-meal-plan\/\">keto intermittent fasting meal plan<\/a>, these meals can also be adjusted to fit your preferred eating window and meal schedule.<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">* Breakfast: Scrambled eggs with avocado<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Lunch: Chicken salad lettuce wraps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Dinner: Salmon with roasted broccoli<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">* Breakfast: Greek yogurt with chia seeds and berries<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Lunch: Bunless burger with salad<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Dinner: Steak with cauliflower mash<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">* Breakfast: Cheese omelet with spinach<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Lunch: Tuna salad lettuce wraps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Dinner: Shrimp stir-fry with low-carb vegetables<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">* Breakfast: Keto smoothie with almond milk and nut butter<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Lunch: Cobb salad<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Dinner: Roasted chicken thighs with zucchini<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-8.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">* Breakfast: Bacon and eggs<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Lunch: Leftover salmon salad<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Dinner: Beef tacos in lettuce wraps<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">* Breakfast: Cottage cheese with berries<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Lunch: Egg salad with greens<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Dinner: Pork chops with asparagus<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">* Breakfast: Spinach and cheese omelet<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Lunch: Turkey lettuce wraps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* Dinner: Grilled chicken with cauliflower rice<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple meal rotation often works better than constantly searching for complicated recipes. Repeating favorite meals can make keto easier, more affordable, and easier to maintain in the long term.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Common_Keto_Mistakes_Beginners_Make\"><\/span><b>What Are Some Common Keto Mistakes Beginners Make?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most common struggles of beginners are usually avoidable mistakes. All it takes is a bit of planning and understanding the carb limit that works best for you.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_Too_Many_Carbs\"><\/span><b>Eating Too Many Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hidden sugars in pre-made sauces, drinks, and snacks are a common issue, and they can interfere with ketosis.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_Eating_Enough_Electrolytes\"><\/span><b>Not Eating Enough Electrolytes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Low sodium and potassium levels can contribute to headaches and fatigue, keto-flu symptoms, which makes the first days more challenging than they need to be.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_Excessive_Protein\"><\/span><b>Eating Excessive Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While protein is essential, eating too much isn\u2019t always the best policy. Too much protein may slow ketosis for some people as it can be converted into glucose.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fear_of_Healthy_Fat\"><\/span><b>Fear of Healthy Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On a keto diet, fat becomes the main energy source, so don\u2019t be afraid to add sufficient healthy fats throughout your day. This will help you reach the ketosis state.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_Planning_Meals\"><\/span><b>Not Planning Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lack of preparation often leads to poor food choices, such as high-carb convenience foods.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-7.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_keto_a_good_fit_for_everyone\"><\/span><strong>Is keto a good fit for everyone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A keto diet may not be appropriate for everyone, particularly for people with certain pre-existing medical conditions, such as diabetes, kidney disease, and liver disease, or those who are taking medications, who are pregnant or breastfeeding, or have a history of eating disorders.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_net_carbs_on_keto\"><\/span><strong>What are net carbs on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Net carbs are the digestible carbohydrates that affect blood sugar levels. Tracking them can help people on a keto diet remain within their daily carb targets while still eating some fiber-rich foods. To get the net carb content, you need to subtract the fiber content from the total carb content.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_eat_fruit_on_keto\"><\/span><strong>Can I eat fruit on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Only a handful of fruits are keto-friendly, and they should be eaten in moderation. The best options are strawberries, raspberries, and blackberries.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_eat_dairy_on_keto\"><\/span><strong>Can I eat dairy on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. Many dairy products fit well into keto as they are high in fat and low in carbs. Just make sure that you check the label for added sugars. Good options include cheese, heavy cream, butter, and unsweetened Greek yogurt. It\u2019s still a good idea to practice moderation, as dairy is high in saturated fats, which aren\u2019t the kind of healthy fats you should prioritize.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_keto_good_for_weight_loss\"><\/span><strong>Is keto good for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Evidence has shown that a well-planned keto diet could help support short-term weight loss by reducing appetite and improving satiety. However, keto isn\u2019t the only effective diet for weight loss, and it may be difficult to maintain in the long term. Any diet works for weight loss by reducing your overall calorie intake, so that should be your priority, together with nutritional balance and quality.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Start_Keto\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting the keto diet can feel overwhelming at first, but keeping things simple can make the transition a lot easier. One of the biggest takeaways here is that preparation is paramount if you\u2019re to reach consistency, and this matters more than perfection.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focusing on whole, nutrient-dense foods such as eggs, fish, meat, low-carb vegetables and fruits, nuts, seeds, avocado, and healthy oils can help support energy levels, satiety, and blood sugar management while following keto. Tracking carbs during the initial weeks can also help raise awareness of portion sizes and hidden sources of sugar.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s important to remember that the keto diet can be more restrictive than many other eating patterns. While some people may find it helpful for weight loss or hunger management, it may not be suitable or sustainable for everyone in the long term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nutrition isn\u2019t one-size-fits-all, so if you\u2019re interested in trying a keto diet, you should check with your doctor or a registered dietitian to determine whether keto is a good fit for your individual health needs and goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The ketogenic diet, which is also known as the keto diet, has become one of the most popular low-carb eating approaches for weight loss. The keto approach focuses on reducing carbs while increasing healthy fat intake.\u00a0 For beginners, keto can feel overwhelming at first as it changes the way you think about meals, snacks, and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":93711,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71],"tags":[],"coauthors":[45],"class_list":["post-93704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to Start the Keto Diet: A Complete Beginner\u2019s Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover \u2605 HOW TO START KETO \u27a4 diet with our complete beginner&#039;s guide. Learn some helpful tips, meal plans, and essential advice for success on the keto diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Start the Keto Diet: A Complete Beginner\u2019s Guide\" \/>\n<meta property=\"og:description\" content=\"Discover \u2605 HOW TO START KETO \u27a4 diet with our complete beginner&#039;s guide. Learn some helpful tips, meal plans, and essential advice for success on the keto diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-start-keto\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/08\/1284-how-to-start-keto.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-start-keto\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-start-keto\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/f8e658be682bb2fcdfe50aa9cd58f2a2\"},\"headline\":\"How to Start the Keto Diet: A Complete Beginner\u2019s Guide\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-start-keto\\\/\"},\"wordCount\":2321,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-start-keto\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/1284-how-to-start-keto.jpg\",\"articleSection\":[\"Keto\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The ketogenic diet, which is also known as the keto diet, has become one of the most popular low-carb eating approaches for weight loss. The keto approach focuses on reducing carbs while increasing healthy fat intake.\u00a0<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For beginners, keto can feel overwhelming at first as it changes the way you think about meals, snacks, and carbohydrates. However, with the right structure and food choices, keto can become a simple and sustainable lifestyle for some people.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re interested in trying the keto diet, stay tuned as we\u2019ll explain exactly how to start, what foods to eat, how many carbs to consume, beginner-friendly meal ideas, common mistakes to avoid, and much more.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Keto Diet?<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The keto diet is a very low-carb, high-fat, moderate-protein dietary approach that\u2019s designed to help the body enter ketosis. Usually, our body uses carbs as the main source of energy (<\\\/span><a href=\\\"https:\\\/\\\/nutritionsource.hsph.harvard.edu\\\/healthy-weight\\\/diet-reviews\\\/ketogenic-diet\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">, <\\\/span><a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/books\\\/NBK499830\\\/\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But when your carb intake is very low, such as on the keto diet, the liver comes into play by converting fat into ketones, which can be used as an alternative energy source by the brain and other organs, making your body shift into a metabolic state called ketosis. In this state of ketosis, hence the keto diet, fat becomes the primary fuel source instead of glucose.\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The keto diet was originally developed as a medical therapy for epilepsy in the 1920s (<\\\/spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-start-keto\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-start-keto\\\/\",\"name\":\"How to Start the Keto Diet: A Complete Beginner\u2019s Guide - BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-start-keto\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-start-keto\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/1284-how-to-start-keto.jpg\",\"description\":\"Discover \u2605 HOW TO START KETO \u27a4 diet with our complete beginner's guide. 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The keto approach focuses on reducing carbs while increasing healthy fat intake.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">For beginners, keto can feel overwhelming at first as it changes the way you think about meals, snacks, and carbohydrates. However, with the right structure and food choices, keto can become a simple and sustainable lifestyle for some people.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019re interested in trying the keto diet, stay tuned as we\u2019ll explain exactly how to start, what foods to eat, how many carbs to consume, beginner-friendly meal ideas, common mistakes to avoid, and much more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Keto Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The keto diet is a very low-carb, high-fat, moderate-protein dietary approach that\u2019s designed to help the body enter ketosis. Usually, our body uses carbs as the main source of energy (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But when your carb intake is very low, such as on the keto diet, the liver comes into play by converting fat into ketones, which can be used as an alternative energy source by the brain and other organs, making your body shift into a metabolic state called ketosis. In this state of ketosis, hence the keto diet, fat becomes the primary fuel source instead of glucose.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The keto diet was originally developed as a medical therapy for epilepsy in the 1920s (<\/spa ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-start-keto\/","url":"https:\/\/betterme.world\/articles\/how-to-start-keto\/","name":"How to Start the Keto Diet: A Complete Beginner\u2019s Guide - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-keto\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/08\/1284-how-to-start-keto.jpg","description":"Discover \u2605 HOW TO START KETO \u27a4 diet with our complete beginner's guide. 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