How To Start A Low Carb Or Keto Diet

Want To Learn How To Start A Keto Diet Or Low Carb Diet? This Easy Low Carb/Keto Beginners Guide Will Show You How! The Easy Way.


I’ve put together the essential information you need to know before starting a low carb or keto diet, in an easy to follow format aimed at beginners- so you don’t have to go around chasing information.

I hope it will motivate you, save you time- and get you to your goals quicker.

And hopefully, answer some burning questions you might have about beginning a keto diet / low carb diet in general.

 

Let’s start, shall we?

What Is A Low Carb Diet?

A low carb diet is when you eat mostly high fat, moderate protein also lower carbohydrates.

You will also hear people count or track their “net carbs” when it comes to low carb diets

Net carbs are carbs minus fiber and non-digestible sugar alcohols [2].

Net carbs = carbs – (fiber + non-digestible sugar alcohols)

Take an avocado as an example. If a small avocado has 9g total carbs, and 7 grams of fiber and 0 sugar alcohols – the net carbs would be only 2g (9g-7g-0g=2g). Which is makes avocados a Keto staple food!

Many people also often ask: “how many carbs in a low carb diet”. While the exact carb allowance will differ person to person(keep reading below on how to calculate carb allowance for your body), here are are some “general” total net carb amounts for different low carb diets [3].

Ketogenic diet: less than 20 grams of net carbs per day

Low carb diet: 20-50 grams of net carbs per day

Moderate low carb: 50-100 grams of net carbs per day

Next, we’ll dig deeper into the Ketogenic diet.

Keto Diet Explained

What Is A Ketogenic Diet?

A ketogenic diet is a type of low carb diet that has a strict macronutrient ratio (or you might hear the term macros) that you must follow in order to get into a state of Ketosis.


What Are Macronutrients?

Macronutrients are carbohydrates, protein, and fat. The Keto diet usually around 60% fat, 35% protein and 5-10% carbohydrates [4].

What Is Ketosis?

Ketosis is a process in your body that occurs when you don’t have enough carbs to burn as energy.

Instead, your body burns fat and makes ketones, which it can use for fuel. [5]

Being in a state of ketosis can be very effective for weight loss and some claim it helps increase their energy and mental clarity.

How long does it take for the body to go into ketosis?

It can take 2-4 days to get into Ketosis when first starting Keto, but it varies from person to person. For some, it may take a week or longer[6].

To see whether you’re in ketosis you can use inexpensive ketosis strips which measures the ketones in your urine. Or if peeing on a stick isn’t your fancy you can invest in a ketone breathe analyzer.

Keto Diet Facts

  Keto can help you lost weight and improve your health [7]

  A ketogenic diet can improve insulin sensitivity [8]

  “Keto Flu” (read below) resolves on its own within days.

  On Keto, you can eat meat, fish, eggs, nuts, healthy oils, whole dairy, butter avocados and lots of low-carb veggies.

  Avoid carb-based foods like flours, grains, rice, sugar, legumes, juice, high carb vegetables(potatoes) and most fruits.

How To Start A Keto Diet Or Low Carb Diet

The first thing when learning how to start a Keto diet is to figure out what you should eat and what you should limit.

I’ll go over a list of foods for both scenarios, a little further down- so don’t worry – I got you covered!

Once you learn about the foods, the next step (and this is speaking from personal experience), is to set up your environment and for success.

Keto Diet Foods To Eat

What can you eat on the keto diet?

  nuts and nut butter (macadamia, brazil, walnut, pecans, almonds, etc)

  almond & coconut flours

  Oils and fats (butter, ghee, olive/avocado oil, mayonnaise, etc..)

  Full fat cream and full-fat cheeses

  Meats: fresh or canned tuna, beef, chicken, lamb, eggs, etc.

  leafy greens and cruciferous vegetables

  Olives

  Avocados

  tomatoes, lemons and limes, berries (in small amounts)

  seasonings like salt, pepper, etc..

  unsweetened tea and coffee (my favorite tea)

  Keto approved sweeteners (Stevia, Monk Fruit, etc)



Knowing what you should eat is important, but also knowing what you should avoid is also beneficial – when you’re learning how to start a keto diet. Here’s a list of some foods to avoid/limit when eating low carb/ keto.

What To Avoid Eating On A Keto Diet Or Low Carb Diet

What foods are not allowed on the keto diet?

  Grains: rice, four, pasta, and oatmeal

  Beans, peas, lentils, and peanuts

  Low-fat dairy

  Starchy vegetables like corn, peas, and potatoes

  Most fruits, except lemons, limes, tomatoes, and small amounts of berries

  Processed snacking foods: potato chips, pretzels, and crackers

  Added sugars and sweeteners

  Sweetened beverages: juice and soda

  Trans fats, such as margarine or other hydrogenated fats

  Most alcohols- wine, beer, and sweetened cocktails

Macro Calculator (Keto Diet)

Being on Keto will mean you’ll need to track your Macros and stick to your maximum allowance of carb s(or net carbs), protein and fat.

To get your customized daily macro allowances (or your allowance for carbs for keto diet), you can use a free online Macro calculator. They should ask you your weight, height activity level and the goal you are trying to achieve.

Keto Meal Plan



Think of meal planning as setting up your future self for success.

As you probably already know, you don’t want to be making food-related decisions when you are hungry, or tired, etc.

Making those decisions with a full belly and in advance will take the stress out of figuring out what to eat.

Meal planning doesn’t have to be a pain or take long either.

It could simply mean making a bigger batch of your dinners so that you have leftovers for lunch the following day.

Or it could mean planning/doing groceries for your weeknight meals, the weekend before. So you know what you’re eating each night of the week.

Which will avoid the “there is nothing to eat, let’s order out” scenario.

Simple and easy plan-ahead actions can really make a big difference when it comes to sticking with your new lifestyle.

If you’re looking for a pre-made Meal plan, check out Custom Keto Meal Plan

What Is Keto Flu?

When I first started low carb, I felt miserable.

I’m not going to lie.

I had no energy, headaches and grumpy. This went away on its own about a week later, after which I started to feel great!

Little did I know, what I actually went through was -what many call- “Keto Flu”.

And it’s super common.

The good news is: it goes away! After it does, you should feel better (I personally had more energy and mental clarity than before Keto).

What Causes Keto Flu And How Long Does It Last?

Dramatically reducing your carb intake is a big change for your body, and some people might be more sensitive to this type of shift than others.

Some symptoms that can occur are (but not limited to): Headache, Constipation, Irritability, etc.[1]

These symptoms are transient and should go away in about 1 week.


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