Keto Diet for Beginners: A Complete Starter Guide
Everything you need to know to start ketogenic eating correctly: macros, food lists, the keto flu, and how to know you have reached ketosis.
Step-by-Step Guide
Set your keto macros: approximately 70-75% fat, 20-25% protein, 5% carbohydrate (typically 20-50g net carbs per day maximum)
Stock up on keto staples: meat, fish, eggs, hard cheese, nuts, avocado, leafy greens, courgette, cauliflower, olive oil, butter, and cream
Manage keto flu (days 3-5): drink 2-3 litres of water daily, add salt to food, and supplement potassium and magnesium to replace electrolytes lost as insulin drops
Confirm ketosis with urine strips (cheap, less accurate) or a blood ketone meter (accurate); target 0.5-3.0 mmol/L blood ketones for nutritional ketosis
Keto Calculator
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