How to Start A Keto Diet for Weight Loss: A 7-Step Guide

Are you wondering how to start a keto diet to shed some unwanted pounds?

The ketogenic diet, or “keto” for short, has become increasingly popular in recent years when it comes to weight loss.

By drastically reducing your carb intake and focusing on healthy fats and proteins, you can enter a metabolic state called ketosis, where your body burns fat for fuel instead of carbohydrates. This shift in fuel source is what got me interested in the keto diet in the first place.

Let’s go over a few steps so you have a strong start to weight loss.

1. Understanding The Basics Of A Keto Diet

You must clearly understand the keto diet to get off on the right foot.

There’s no point in starting any diet if you are going to “wing it” and expect to lose weight.

Understanding the foundation of the keto diet will help you conquer your weight loss goals.

The keto diet is a nutritional strategy centered on three main principles:

1. Low-carb intake
2. Moderate protein intake
3. High-fat intake

Following these three main principles will alter the way your body fuels itself.

Instead of relying on sugar (glucose) derived from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

But, how does this work? When your body depletes all its sugar reserves it enters a metabolic state called ketosis.

Ketosis promotes weight loss by forcing the body to burn stored fat reserves for energy which leads to a reduction in overall body fat.

If you think about it, you’re turning your body into a natural fat-burning machine by forcing it to burn fat for fuel instead of sugar.

Picture your body as a car that runs on gasoline (carbs/sugar) with bad fuel economy. Now, imagine switching that car to run on diesel (fat), a more efficient fuel source that provides better fuel economy instead.

That’s basically what the keto diet does to your body.

By cutting back on carbs and loading up on healthy fats, you’re teaching your body to burn fat for fuel. This leads to weight loss and decreased fat cells in your body.

Pretty cool, right?

Here’s a quick breakdown of the macronutrient ratios you must follow on the keto diet:

Macronutrients	Ratios
Fat	70-80%
Protein	15-20%
Carbohydrates	5-10%

As long as you continue to follow the macronutrient ratio listed above you will be on your way to ketosis and trigger your body to start burning fat for fuel.

Benefits Of The Keto Diet

Some benefits you may experience other than weight loss are feeling less hungry and more satisfied after eating. This helps fight cravings and aids you in consuming fewer calories each day.

Another benefit is improved mental focus and clarity.

This is one of my favorite benefits when it comes to keto. Some will say it feels like you took the limitless pill when you first experience it.

The mental clarity and sharp focus are unbelievable. Personally, it kept me productive and focused throughout the day! I found myself knocking out all my tasks without any interruptions.

Other potential health benefits include improved blood sugar levels and increased energy levels.

These benefits alone make the keto diet a strong choice for those looking to overhaul their eating habit and improve their overall health.

Now that we have a solid understanding of the keto diet and how it works, it’s time to commit to when to start.

2. Choose A Day To Start The Keto Diet

Sometimes our biggest challenge when starting something new is choosing when to start. Do yourself a favor and mark down a date on your calendar.

That will be the day you start the keto diet. Look at your calendar every day and remind yourself of the big day.

Stay committed to that day and don’t change it.

If you change it, you will most likely change it again and keep delaying your start to keto. You have to stay committed.

If you can’t commit to a day to start, what makes you think you will stay committed to your weight loss goals?

Don’t make any excuses and choose a day to start your keto journey.

3. Preparing For Your Keto Journey

I wish I would have thought things through before starting my keto journey. The countless mistakes I made could have been easily avoided.

One of my biggest mistakes was trying to get everything down all at once instead of taking small steps for a gradual and easy transition.

So, don’t worry about getting everything down and perfect your first day.

Small changes along the way will lead to weight loss success.

Let’s review a few ways you can prepare yourself for the keto diet and avoid certain mistakes.

Talk With A Healthcare Professional

Gradually Lower Your Carb Intake Over Time

I wish someone would have told me to slowly cut down carbs over time when starting the keto diet.

Cutting carbs too drastically can kill your drive to continue and cause unwanted keto-flu symptoms like headaches, feeling fatigued, and irritability.

Start slowly and reduce carbs daily until you’re consuming only 20-50 grams of carbs day.

Easing your way into keto allows your body time to adjust to burning fat for fuel instead of carbs. It gives your metabolism time to adapt, making fat-burning more efficient in the long run.

Avoid The Keto Flu

The keto flu is a basket of negative symptoms you may experience when starting the keto diet. These symptoms may appear as your body adjusts from burning carbohydrates (sugar) for fuel to burning fats.

This can throw your system for a loop initially.

It’s uncomfortable but it usually lasts for about a week, some people get over it within a few days depending on their body.

I was able to overcome the keto flu within two days when I first started. Now I usually cycle in and out of keto, also known as the “cyclical ketogenic diet” depending on the activity I have planned for the day.

What I have noticed from cycling in and out of keto, as my body got used to going in and out of ketosis, the keto flu symptoms became less common.

Below is a list of symptoms you may feel when the keto flu hits.

Keto Flu Symptoms Include:

• Headaches
• Nausea
• Fatigue
• Feeling sluggish
• Irritability
• Dizziness or light headaches
• Brain fog
• Sugar cravings
• Stomach discomfort

You may not experience all these symptoms. The most common are headaches, fatigue, and brain fog.

Once you get over the hump, your body will enter ketosis, you’ll feel a rush of energy, and increase mental clarity and focus.

But, there are ways to minimize or completely avoid the keto flu.

Let’s look into them…

How To Avoid The Keto Flu

Follow these 7 tips to mitigate or avoid the keto flu.

1. Gradually Reduce Carbs:

I can’t say this enough, but please reduce carbs slowly over time. A gradual approach will give your body time to adjust to a high-fat diet and lower the chances of you getting the keto flu.

2. Stay Hydrated & Replenish Electrolytes:

Keto can cause your body to flush out water due to the low-carb intake. Make sure you drink plenty of water to stay hydrated to replenish lost fluids.

3. Replenish Electrolytes:

As you lose water, you also lose electrolytes like sodium, magnesium, and potassium. This loss in minerals can cause the keto flu to knock you down on your feet. To battle this, consider eating foods rich in these minerals or use keto supplements to replenish electrolytes like LMT Zero.

4. Use MCT Oil:

Medium-chain triglycerides (MCT) are fast-digesting fat sources that provide quick energy and help lower the risk of running into the keto flu. I like to pour MCT oil into my morning coffee or protein shakes for the energy kick it provides.

5. Increase Salt Intake:

Sodium levels drop while on keto and could lead to keto flu symptoms. Consider adding salt to your meals and drinking broth to keep sodium levels up.

6. Eat More Fat Early:

Boosting your fat intake early on can help ease the transition into ketosis and lessen the chances of the keto flu. It also gives your body the fuel it needs during the adaptation phase.

7. Get Enough Sleep:

Lack of sleep can worsen keto flu symptoms. Aim for 7-8 hours of quality sleep each night.

Now, let’s talk about setting realistic weight loss goals while on the keto diet.

Set Realistic Goals

Setting realistic goals will keep you motivated and help you measure progress as you move along your weight loss journey.

Without tangible milestones, the journey can become overwhelming, especially when striving for weight loss.

Use your goals as motivation to keep pushing, especially through plateaus.

Start by aiming to lose 1-2 pounds of weight each week. If you lose more than 1-2 pounds a week consider it as a bonus!

As you check each milestone off the list you will become more motivated and encouraged to continue.

But don’t purposely try to shoot more than 1-2 pounds a week! Being too aggressive with weight loss could lead to reverse effects like:

• Hormonal imbalance
• Muscle loss
• Loss of motivation
• Increased binge eating
• Excessive weight, water, and glycogen rebound

Remember, fast weight loss approaches are unsustainable and come at the expense of sustainable habits, muscle retention, and a healthy metabolism.

A slower, steady approach to weight loss will lead to lasting results as it allows your body and mind to adjust gradually while forming good habits that stick!

Load Up With Keto-Friendly Foods

Do yourself a favor and grab some keto-friendly foods at the grocery store a few days before you start. Throw away any foods or snacks that don’t align with the keto diet.

Track Your Macros

Lastly, tracking your macronutrients is a must when starting.

This ensures you’re following the keto diet’s strict carb, protein, and fat ratios, which is essential for triggering ketosis, the metabolic state that fuels weight loss and other health benefits.

(Remember, when starting, gradually reduce carb intake!)

Don’t get overwhelmed about tracking macronutrients.

There are a ton of useful fitness apps to help you log everything you eat.

A popular app for this is MyFitnessPal.

You can also buy this cool food scale I found on Amazon by Nurtitionix. It tells you all the macronutrients of the food you weigh and has an app you can download to log your macronutrients.

By following these guidelines, you’re not just starting a keto diet, you’re starting a transformative lifestyle change.

3. Familiarize Yourself With Keto-Friendly Foods

The faster you familiarize yourself with keto-friendly foods the better off you’ll be when starting. Eating the right types of food will ensure you reach ketosis, burn fat, and lose weight.

Below is a table outlining various keto-friendly food options that are usually on my shopping list.

Category	Foods
Healthy Fats	Avocado, Coconut Oil, Butter, Ghee, Olive Oil, Nuts (walnuts, macadamia nuts, and pecans), MCT Oil, Nut Butter, Seeds, Fatty-Fish (salmon, mackerel, sardines), Cheese, Eggs
Low-Carb Vegetables	Spinach, Kale, Cauliflower, Zucchini, Broccoli, Bell Peppers, Asparagus, Brussels Sprouts, Mushrooms, Cabbage, Radishes
Quality Protein Sources	Eggs, Chicken, Turkey, Beef, Pork, Fatty Fish, Shellfish, Lamb, Tofu and Tempeh, Greek Yogurt, Cottage Cheese, Low-Carb Protein Powder
Keto-Friendly Dairy	Cheese, Heavy Cream, Greek Yogurt, Cottage Cheese, Butter, Ghee, Sour Cream, Cream Cheese, Ricotta
Low-Carb Fruits	Berries (strawberries, blueberries, raspberries, and blackberries), Olives, Coconut, Lemon, Lime, Rhubarb, Tomatoes, Eggplant, Starfruit

This table provides a variety of choices for each category, helping you diversify your meals while sticking to keto principles.

These foods will ensure you enjoy delicious, nutrient-rich options that support your new keto lifestyle.

4. Know What Foods To Avoid On A Keto Diet

Executing keto successfully means knowing which foods can disrupt your metabolic state of ketosis. The last thing you want to do is kick yourself out of ketosis after working so hard to get there!

Trust me, it doesn’t take much to kick you out of ketosis so knowing what to avoid is a must.

Below is a list of foods you should avoid to maintain ketosis and continue burning fat for fuel.

Category	Foods To Avoid
High-Carb Foods	White Rice, Bread, Pasta, Cereals, Grains
Baverages	Soda, Fruit Juice, Sports Drinks, Sweetened Teas, Sweetened Coffee, Alcoholic Beverages, Milk, Sweetened Almond Milk, Smoothies (unless made with low-carb ingredients), Flavored Water (that contain sugar or artificial sweeteners)
Sugary Foods	Candy, Pastries, Sugary Desserts, Ice Cream, Cookies
Starchy Vegetables	Sweet Potatoes, Corn, Peas, Potatoes, Yucca, Corn, Carrots, Pumpkin, Beets, Parsnips
Fruits	Bananas, Oranges, Grapes, Apples, Pineapple, Cherries, Figs, Mangoes, Peaches, Dried Fruit,

Consuming any of these high-carb sugary foods will kick you out of ketosis and slow down your weight loss progress.

By steering clear of these foods, you can ensure that your body remains in a fat-burning state while optimizing your efforts on the keto diet.

5. Meal Planning And Prep Tips

If you hate meal planning you can always invest in a keto food delivery service that will supply you with keto-friendly meals every week. This could help you save time if you have the budget for it.

Successful meal planning and prep are key components to sticking to any diet.

I take a batch-cooking approach when meal prepping. This can streamline your week, allowing you to easily maintain your diet.

By preparing large quantities of keto-friendly meals at the start of the week, you can save time and ensure you always have a suitable option on hand.

Meal batch planning ideas for keto success:

• Breakfast: Prepare egg muffins with spinach and feta, or cook a large batch of scrambled eggs with cheese and store in portion-sized containers.
• Lunch: Make a big salad with mixed greens, avocado, nuts, and grilled chicken, dressing it just before eating to keep it fresh.
• Dinner: Batch cook meats like chicken thighs or beef patties, and pair with steamed or roasted low-carb vegetables like broccoli or zucchini.
• Snacks: Have portions of nuts, cheese, or pre-cut vegetables ready to grab and go.

Here are a few snack ideas to help you get started:

• Hard-Boiled Eggs: Easy to make and don’t require a ton of time to prep. Make two dozen hard-boiled eggs, put them in a Ziplock bag, and store them in the fridge. Enjoy them at your convenience! Sprinkle salt or your favorite hot sauce for a kick of flavor!
• Avocados: Make for a convenient snack that is loaded with healthy fats and fiber. You can make guacamole, avocado and egg salad, and avocado toast with keto-friendly bread. The possibilities are endless.
• Keto-Friendly Protein Smoothies: Grab your favorite keto-friendly protein powder, add blueberries or your favorite keto-friendly berries of choice, and blend it all together for a delicious smoothie.

These are just a few ideas that I use to give you a sense of how I approach meal prepping and snacking while on the keto diet.

Feel free to come up with your own and get creative.

Now, that we have some ideas for meal prepping, let’s talk about dining out.

This may seem like a struggle at first but if you follow the tips below you will be able to stay on track even at social gatherings.

Dining out and socializing keto tips:

• Choose restaurants with keto-friendly options such as steakhouses or seafood spots where you can order meat or fish-based dishes without sauces or breading.
• Avoid alcohol or opt for low-carb options like dry wine or spirits mixed with zero-calorie mixers.
• Let your friends and family know about your keto dietary preferences to make gatherings easier. Bring your own keto-friendly dish if necessary.
• Opt for keto-friendly salad dressing when dining out like olive oil and vinegar, sugar-free ranch dressing, and balsamic vinaigrette.

6. Track Your Progress And Adjust As Needed

Tracking your progress will keep you motivated and determined to push through your next milestone.

Looking back at how far you came from starting the keto diet will make you want to push harder through plateaus.

When you hit a plateau, all that means is that you need to adjust your plan. You either need to consume fewer calories a day or increase your activity level.

Now, let’s look into a few ways you can track your progress:

• Take Before And After Pictures: Seeing physical changes can boost your motivation to stay consistent. Monthly or weekly photos hold you accountable and help you see how your body is responding to the ketogenic diet.
• Keep A Food Journal: Maintaining a record of everything you eat keeps you accountable and allows you to review and tweak your diet as needed. A food journal can be instrumental in identifying hidden carbs or dietary slip-ups that could be affecting your progress.
• Troubleshooting Common Challenges: Plateaus, intense cravings, or feelings of fatigue are common on keto. Having strategies to handle these challenges is important. For plateaus, consider intermittent fasting, adjusting your fat intake, or getting in more activity each day.

Closely monitoring your progress and making adjustments as needed will help you reach your weight loss goals while overcoming plateaus.

Motivation and consistency will always be there when you look back and see how far you have come in your weight loss journey!

7. Incorporate Exercise Into Your Schedule

Exercise is a crucial part of any weight loss journey. It will accelerate your results while transforming you into a stronger healthier you!

I know some of us hate thinking of working out but it doesn’t have to be at the gym. There are plenty of other activities you can explore that are fun and may even have you looking forward to.

Dedicate 3-4 days out of the week for activity.

Here is a list of activities you can explore that are fun and don’t require the gym:

• Walking
• Hiking
• Swimming
• Basketball
• Tennis
• Pickleball
• Soccer
• Yoga
• Jogging
• Dancing
• Kayaking
• Skating
• Cycling
• Stand-up paddleboarding
• Gardening
• Jump Rope

See, getting some exercise in doesn’t require a gym. There are tons of activities you can do to burn off calories and hit your weight loss goals.

So go out there and get active!

That’s A Wrap!

Pheeww, we went over a lot!

As you can tell, starting a keto diet for weight loss can be an effective way to shed unwanted pounds and improve your overall health. 

By following the steps outlined in this guide, you’ll be well on your way to achieving your weight loss goals and embracing a low-carb lifestyle.

Remember to stay committed, plan ahead, and listen to your body as you start your new keto journey.

With dedication and perseverance, you can unlock the power of ketosis and transform your health.

Keto FAQs

How do I know if I’m in ketosis?

To check if you’re in ketosis, you can use a blood ketone meter (accurate but expensive) or urine strips (cheaper but less reliable). Some people notice signs like more energy, less hunger, or a metallic taste. But the best way is simply sticking to the right macros! If you’re consistent, you’ll likely enter ketosis in a few days to a week.

Is the keto diet safe for everyone?

The keto diet can be effective but isn’t for everyone. People with medical conditions like pancreatitis, liver issues, or fat metabolism disorders, as well as pregnant or breastfeeding women, should avoid it. Always consult your doctor before starting any new diet, especially if you have health concerns or take medications.

Can I ever eat carbs again once I start keto?

The keto diet doesn’t have to be forever. Many people cycle in and out, doing keto for a few months or alternating between low-carb and higher-carb days. The key is finding what works for you. If you reintroduce carbs, just do it slowly to avoid digestive issues and quick weight regain.

Can I drink alcohol on the keto diet?

You can enjoy alcohol on keto, but stick to low-carb options like dry wine, light beer, or pure spirits (vodka, gin, whiskey). Skip sugary mixers. Remember, alcohol can slow weight loss since your body burns it before fat, and your tolerance might be lower, so drink responsibly!