Keto for beginners
Everything you need to start keto today, no fluff: the carb rule, what to eat, your first week and the mistakes that make most people quit.
What the keto diet is
Keto means eating so few carbs that your body switches fuel: instead of burning glucose it burns fat (yours and your food's) and produces ketones. That state is called ketosis, and you reach it eating protein, natural fats and vegetables — no flour, sugar or starches.
How many carbs per day?
The standard rule: 20-25 g of NET carbs per day to get into ketosis reliably. Net = total − fiber.
Some active people stay in ketosis on up to 50 g net, but if you're starting out, aim for 20-25 g — the range that works for almost everyone. Every food page and recipe on this site shows net carbs per serving.
What to eat (and what not to)
Simple: meat, fish, eggs, cheese, green vegetables, avocado, nuts and natural fats. Out: bread, pasta, rice, potatoes, sugar, juice and most fruit.
Your first week, step by step
- 1 Clean out the kitchen: remove or give away bread, flour, sugar, snacks and soda.
- 2 Do a keto shop: proteins, eggs, cheese, green veggies, avocado, nuts, olive oil.
- 3 Start electrolytes on day 1: extra salt + water (prevents the keto flu).
- 4 Cook simple: protein + vegetables at every meal. You don't need fancy recipes in week one.
- 5 Eat until satisfied: don't count calories yet — just keep carbs under 25 g net.
- 6 Expect the adaptation dip: days 2-5 can be rough (see the keto flu guide). From day 7 on, steady energy arrives.
- 7 In week 2, fine-tune: calculate your macros and start varying with recipes.
The most common mistakes
- Ignoring electrolytes — the #1 reason people quit in week one.
- Fearing fat: without carbs, fat is your energy. If you're hungry, you're missing fat.
- Counting total carbs instead of net (total − fiber).
- Living on ultra-processed "keto" products full of fillers: real food first.
- Quitting on day 3-4 — right before your body adapts.
Informational content, not medical advice. Talk to a professional before changing your diet, especially with medical conditions or medication.