Keto for beginners - complete guide
I get a lot of questions about keto so I wrote up a guide. Mods, feel free to pin this if it's helpful.
What is keto? A very low carb, high fat diet. Typically <20-50g net carbs/day. Forces your body to burn fat for fuel (ketosis).
Macros: ~70% fat, ~25% protein, ~5% carbs
What to eat: Meat, fish, eggs, cheese, nuts, avocado, low-carb vegetables, healthy oils
What to avoid: Sugar, grains, fruit (most), potatoes, beans, processed foods
Common mistakes:
- Not getting enough electrolytes (causes "keto flu")
- Not eating enough fat
- Too much protein (can kick you out of ketosis in some people)
- Giving up during the adaptation phase (first 2-3 weeks suck)
Great guide! I'd add: don't obsess over ketone levels. If you're under 20g net carbs, you're in ketosis. No need for pee strips or blood meters unless you're doing it for medical reasons (epilepsy).
Good overview. I'd nuance the "too much protein" point — it's less of an issue than keto forums suggest. Gluconeogenesis from protein is demand-driven, not supply-driven. Don't fear protein on keto.
Important context: keto works for weight loss primarily because it reduces appetite and eliminates a lot of calorie-dense processed foods. The metabolic advantage of ketosis itself is small to nonexistent in controlled studies.
Been keto for 3 years. Lost 80 lbs, reversed pre-diabetes, energy through the roof. But I know it's not for everyone. The best diet is the one you can sustain.
Respectful counterpoint: you can achieve the same weight loss results with a whole-food plant-based diet without the potential cardiovascular concerns of high saturated fat intake. Different strokes though.
ELECTROLYTES ELECTROLYTES ELECTROLYTES. I can't stress this enough. 5000mg sodium, 1000-3500mg potassium, 300-500mg magnesium DAILY on keto. The "keto flu" is just electrolyte deficiency.
Keto + IF is a natural combo since keto already reduces appetite. I do 16:8 on keto and barely feel hungry during the fast. It's like a cheat code for calorie reduction.
Thanks for all the additions! @DrMacro good point about protein, I've updated my thinking on that. And yeah @electrolytesRUs, electrolytes are literally the #1 thing newcomers miss.
I tried keto and lasted 2 weeks. No potatoes was a dealbreaker for me. Literal username relevant. It works for some but not everyone.