How to Start a Keto Diet & Everything You Need to Know!

Congrats on taking the first step to learning how to start a keto diet!

Hi there! I’m Collin, and I am thrilled you’re here to take the initiative to start and thrive on a ketogenic way of life. I’ve been following the keto diet for almost 10 years now and I haven’t looked back since!

The biggest hurdle for me when I first began eating a ketogenic diet was learning how to deal with my insanely strong sugar cravings and, for me, those powerful sugar and carb cravings got intense. I often daydreamed about devouring a Costco sheet cake. Yes, I am a complete sugar addict and you can read more about it over HERE if that sounds like you too.

All of that said, I know with any lifestyle changes there can also be naysayers who often tend to discourage you, so I want all of you to know our Hip2Keto site, Facebook, and Instagram are all safe places where our team loves to answer your questions on how to start a keto diet and share the very best of what the keto lifestyle has to offer!

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What is the keto diet?

The keto diet can go by a few different names: low-carb diet, ketogenic diet, Atkins diet, and low-carb high-fat (LCHF) diet, but the main takeaway is that it’s a dietary lifestyle that cuts down carbohydrate consumption.

It’s a “way of eating” that tells the body to use fat (ketones) instead of sugar (glucose) for fuel and don’t worry, we’ll teach you how to easily start the keto diet below!

Here are some other must-read posts on how to start the keto diet:

So why cut carbs?

Removing simple carbohydrates like sugar, bread, and pasta while subbing in meat, nuts, cheese, low-starch plants, and seeds, eliminates around 300g of carbohydrates (what the average American eats daily) to as little as 20g of total carbohydrates per day. That’s a huge change! 😱

By reducing carbs and replacing them with fat, we force the cells of our body to use ketones for fuel instead of glucose. I like to think of it as selecting high-octane over regular fuel for your body. The focus on how to start a keto diet is really just changing the fuel source, not necessarily calorie restriction (which tends to be the basis for most other weight-loss diets).

This process results in weight loss, improved brain function & performance, and just an overall feeling of wellness — both physically and mentally!

While our whole team loves to celebrate all things keto, especially our new readers who are interested in how to start the keto diet, we completely understand that it’s not for everyone. And before you start any weight loss or health journey, it’s in your best interest to speak to your physician. It’s a safe and smart thing to do.

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How do you know you’re in ketosis?

I’m glad you asked! There are a few different tools commonly used to measure ketone levels including blood ketone meters, urinalysis test strips, and even breath ketone meters. However, if you listen to your body, you’ll likely pick up on a few tell-tale signs of ketosis. Here’s a rundown of what some short and long-term ketosis signs look like:

Rest assured, these symptoms typically only occur during the first 1-2 weeks of beginning a ketogenic diet and go away once your body starts to adjust.

Once you reach this sweet spot, you’ll understand why the keto diet can be so rewarding and life-changing! Head over to our signs of ketosis post for more information.

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What can I eat when starting a keto diet?

Changing up your food lifestyle can seem overwhelming when learning how to start a keto diet and cutting out certain fruits and vegetables and replacing them with fat-filled foods like bacon, cream, and ribeye steaks can get a little confusing as well.

To help get you started, I’ve put together a ketogenic diet food list just for you! All these items fit perfectly within the 5% carbohydrate guidelines most keto dieters adhere to, as well as low-carbers following older Atkins plans (think 1972).

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Eat from any of the following food groups:

MEAT

• Beef / Hamburger / Steaks
• Lamb chops
• Bacon
• Pork
• Pepperoni
• Most meats in any quantity

Watch for meats with added high-carb fillers like hot dogs, sausage, meatballs, and cold cuts.

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FISH & SEAFOOD

All fish, including:

• Salmon
• Tuna
• Oil-packed and smoked varieties
• Shrimp (non-breaded)

*Most shellfish are fine for keto but watch for higher carb counts in clams and mussels. Always avoid breaded fish and seafood that is pre-made due to possible high carb content. When in doubt, check the food label if buying in-store.

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POULTRY

• Duck
• Turkey
• Chicken
• Anything with wings
• But no stuffing (unless it’s a keto-friendly stuffing!)

You can also eat the eggs that come from these animals in any prepared fashion, such as hard-boiled, fried, scrambled, poached, or omelet.

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VEGETABLES

• Artichokes
• Asparagus
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Chicory
• Chinese cabbage
• Chives
• Cucumber
• Eggplant
• Endive
• Escarole
• Fennel
• Green beans
• Jicama
• Kale
• Lettuce
• Mushrooms
• Olives (green or black)
• Parsley
• Peppers
• Pickles
• Radishes
• Scallions
• Spaghetti squash
• Spinach
• Swiss chard
• Tomatoes
• Watercress
• Zucchini

Check out the best and worst vegetables to eat on the keto diet!

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FRUIT

• Avocado
• Berries
• Coconut (unsweetened)
• Lemon
• Lime

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FATS

• Bacon fat
• Grass-fed butter
• Cheese
• Eggs
• Almond milk
• Cream cheese
• Ghee
• Heavy Cream
• Oils (coconut, avocado olive, etc.)

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CHEESE

• Hard, aged cheese.
• Cream cheese, fresh cheeses, or cheese spreads are fine in moderation.

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SNACKS

• Cheese sticks
• Beef jerky
• Cheese crisps
• Almonds, macadamia nuts, and other low-carb nuts
• Seeds such as pumpkin and sunflower
• Pork rinds
• Pickles

Browse all of our keto snack recipes here!

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CONDIMENTS & DRESSINGS

• Salt
• Pepper
• Coconut aminos
• Hot sauce
• Mayonnaise
• Sugar-free ketchup
• Apple cider vinegar
• Sugar-free steak sauce
• Sugar-free BBQ sauce
• Mustard
• Horseradish
• Vinegar
• Vanilla and other extracts
• Any dry powdered spice that contains no added sugar (like unsweetened cocoa)
• Salad dressings with vinegar, oil, salt, dry spices, herbs, or grated cheese.

Check out the best keto-friendly condiments to buy!

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DRINKS

• Water (including mineral and sparkling water)
• Club soda and seltzer water
• Sugar-free or diet soda
• Broth (beef, chicken, bone, etc.)
• Coffee (caffeinated and decaf)
• Tea
• Vichy
• Low-carb alcoholic beverages
  • Cocktails
  • Wine
  • Beer
  • Hard Seltzers
• Homemade keto drinks, smoothies & shakes

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BAKING SUPPLIES

• Unsweetened chocolate chips
• Almond, coconut, & lupin flour
• Alternative sweeteners – monk fruit, stevia, allulose, chicory root, erythritol, xylitol
• Bouillon
• Unsweetened cocoa
• Sugar-free syrups

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Need weekly meal plan ideas? we’ve got ya covered over HERE!

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