The Beginner's Guide to Keto

The ketogenic diet works by shifting your body from burning glucose (sugar) to burning ketones (fat). When you eat fewer than ~50g of net carbs per day, your liver converts fatty acids into ketones, which your brain and body use for fuel. The result: stable energy, reduced hunger, and — for most people — significant fat loss.

1. Macros: the 70/25/5 rule

On keto, you eat roughly:

• 70% of calories from fat
• 25% from protein
• 5% from net carbs

For most people, that works out to 20-50g net carbs per day, 0.7-1g protein per pound of lean body mass, and enough fat to fill the rest. Net carbs = total carbs minus fiber. Track for the first 2-3 weeks until you can eyeball it.

2. The first week: what to expect

Days 2-5 are the hardest. Your body is switching fuel sources. Common symptoms:

• Headaches, brain fog, fatigue ("keto flu")
• Irritability, poor sleep
• Muscle cramps, sugar cravings

These are signs your electrolytes are out of balance. Fix it: 1,000mg sodium, 200mg potassium, 60mg magnesium per day. A good electrolyte powder makes the difference between quitting in week 1 and pushing through.

3. What to eat

Forget what the food pyramid told you. On keto you build every meal around protein + fat + low-carb vegetables:

• Protein: eggs, chicken thigh, ribeye, salmon, pork belly, sardines, shrimp
• Fat: butter, ghee, olive oil, avocado, bacon, mayo, MCT oil
• Veggies: spinach, broccoli, cauliflower, brussels sprouts, zucchini, peppers
• Cheese: most hard cheeses are fine — cheddar, parmesan, mozzarella
• Snacks: cheese crisps, pork rinds, beef sticks, macadamia nuts (in moderation)

4. What NOT to eat

• Sugar, honey, maple syrup, agave (all forms)
• Bread, pasta, rice, oats, cereal, anything from grain
• Most fruit (except berries in small amounts)
• Beans, lentils, potatoes, corn
• Sugar alcohols that spike you: maltitol, sorbitol (allulose, monk fruit, erythritol are OK)

5. The starter shopping list

Your first shopping trip should stock these staples. Most have multi-week shelf life.

1. Electrolyte powder — non-negotiable for week 1
2. MCT oil powder — instant ketones for morning coffee
3. Allulose — the cleanest sweetener for baking
4. Almond flour + coconut flour — the baking foundation
5. Whey or collagen protein — for smoothies and shakes
6. Cast iron skillet — the only pan that does everything

6. Common mistakes

• Eating too much protein. Protein converts to glucose if you eat way more than you need. Stay in the 0.7-1g/lb range.
• Not enough salt. Your kidneys dump sodium on keto. Add salt to everything; aim for 5-7g/day.
• Hidden carbs. Sauces, dressings, "sugar-free" candy (most use maltitol), even some "keto" bars.
• Quitting in week 2. It's the hardest week. Push through; days 14-21 are when it clicks.
• Not sleeping. Keto can disrupt sleep for 2-3 weeks. Magnesium glycinate before bed helps.

7. Long-term: what success looks like

After 4-6 weeks, you should feel:

• Steady energy all day, no crashes
• Fewer cravings, less hunger overall
• Better sleep, clearer thinking
• Visible fat loss (most lose 5-10 lbs in month 1, mostly water; real fat loss shows in months 2-3)

That's when keto becomes easy. The first 2-3 weeks are the wall; everything after is just maintenance.