How to Start the Keto Diet

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Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

The ketogenic diet has been popular for a while now, and for good reason. This high-fat, low-carbohydrate way of eating can help you lose weight, improve your health, and feel amazing. In fact, US News and World Report recently ranked the keto diet as the #1 Fast Weight-Loss Diet of 2023. But starting the keto diet can be daunting. Where do you begin? What do you need to know? Luckily, I’m here to help. I’ve lost over 70 pounds following a keto-based lifestyle and have maintained that loss for over five years, written three cookbooks for those following a low carb or keto diet, and have been featured in magazines and on television programs about how to start the keto diet effectively for long term success.

Today, I’ll give you everything you need to know to get started on the keto diet. So buckle up and let’s get started!

What is the keto diet and how does it work?

The keto diet is an increasingly popular way of eating that focuses on the consumption of high-fat, moderate-protein and low-carbohydrate foods. The diet works by forcing the body to use fat as its primary energy source instead of carbohydrates, leading to a state of nutritional ketosis which can be obtained in as little as two weeks. The keto diet offers many benefits, such as weight loss, improved metabolism, and anti-inflammatory effects, as well as increasing insulin sensitivity and providing neural support for reducing epileptic seizures. As with any dietary change there should always be caution when starting out the keto diet – it should not be attempted without first consulting with a doctor or nutritionist who can help recommend meal and snack options that are both healthy and delicious.

Why you should consider starting the keto diet

If you’re looking to make a transformative change to your diet and lifestyle, the keto diet can be a great option. For many people, the keto diet has been found to provide numerous health benefits including improved blood glucose levels, reduced risk of heart disease, and increased energy. Additionally, it’s been shown to help with weight loss due to its low carbohydrate content – carbs are converted into glucose which can lead to increased fat storage in the body. While making such an extreme dietary shift always requires careful planning and understanding of what you’re putting into your body, if done correctly the keto diet can be incredibly beneficial for long-term health goals – so why not give it a try?

How to start the keto diet – what to eat and what to avoid

The ketogenic diet has become increasingly popular among health and fitness fanatics for its incredible benefits. To successfully start a keto diet, you must understand what foods to eat and avoid. Generally, you need to reduce the amount of carbohydrates you consume while increasing your intake of healthy fats. Protein intake should remain relatively constant. As far as food groups go, focus on eating whole-food based fats such as avocado and olive oil, as well as seafoods like salmon, mackerel, trout, and tuna. Dairy products like cheese can also be included in moderation. Low carb vegetables like broccoli, cauliflower, bell peppers, celery and greens should form part of your meals brought up with protein. Meanwhile high-carb foods such as grains (wheat, rice), starchy vegetables (potato), fruits (bananas), processed snacks (cookies) are all off-limits when starting the Keto diet. With committed adherence and a clear approach to what to eat versus what not to eat when starting a ketogenic diet – you will surely set yourself up for fantastic results!

Tips for success on the keto diet

Eating keto the right way is drastically different than the traditional diets we’ve been taught and can take some adjustment to make it a success. As with any diet, it’s all about staying disciplined, paying attention to your food choices, and being mindful of your body and its reactions. Being aware of recommended ratios when macronutrient counting is key, as are simple meal planning tips like stocking up on healthy fats to cook with or purchase snacks that are keto-friendly for on-the-go. Lastly, don’t be afraid to track your meals in an app or journal so that you can plan ahead and stay in line with your macros. With the right combination of commitment, education and attention, anyone can craft a successful keto diet that works for them!

Recipes for delicious and nutritious keto-friendly meals

Eating healthy doesn’t have to be a chore! With the Keto-friendly lifestyle, you can indulge in delicious home cooked meals – and even eat out at restaurants with ease – and still maintain a healthy diet. From one-pan dinners to slow cooker soups to clever ways to modify your favorite high carb favorites, there are ample recipes to choose from here on this site and throughout the web or in my books, without sacrificing flavor or nutrition. Making the switch to a Keto-friendly lifestyle can tantalize your taste buds while providing you with fullness and satisfaction. No matter what appetite you have, these recipes can give you something tasty – and good for you – that you can make easily.

To get started, you can download my free eBook that covers all the basics and gives you some started recipes. Also follow me on social media – on Facebook, Instagram, or TikTok – for regular tips, recipes and more!


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