10 Essential Steps to Follow When Starting a Keto Diet

Keto diet is a low-carb, high-fat diet that has gained popularity in recent years due to its potential benefits for weight loss and overall health. But starting a keto diet can be challenging, especially if you’re not sure what to do first. In this article, we’ll explore the first thing you should do on a keto diet to help you get started on the right foot.

Understanding the keto diet basics

The keto diet, short for ketogenic diet, is a low-carb, high-fat diet that has gained popularity in recent years. The primary goal of the keto diet is to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. To achieve ketosis, you need to severely limit your carb intake and increase your fat intake. This can be challenging, as many foods that are typically considered healthy are high in carbs, such as fruits, grains, and legumes. Instead, you’ll need to focus on eating foods that are high in healthy fats, such as avocados, nuts, and fatty fish. One of the first things you’ll need to do on the keto diet is to calculate your daily macronutrient intake, or the amount of carbs, protein, and fat you should be eating each day. This will vary depending on your individual needs and goals. Once you’ve calculated your macronutrient intake, you’ll need to start planning your meals carefully to ensure that you’re getting the right balance of nutrients. It’s also important to stay hydrated and to supplement with electrolytes, as the keto diet can cause dehydration and electrolyte imbalances. Ultimately, the keto diet can be an effective way to lose weight and improve your overall health, but it’s important to understand the basics before getting started.

COMMUNITY	SIZE	LEVEL OF ACTIVITY	TYPE OF CONTENT	PAID MEMBERSHIP OPTION
r/keto	2.9 million members	Very high	General keto discussion, progress pics, recipes, and advice	No
r/ketorecipes	1.1 million members	High	Keto recipes and cooking tips	No
r/xxketo	160k members	High	Keto discussion and support for women	No
r/ketogains	304k members	Moderate	Keto discussion and advice for those interested in fitness and bodybuilding	No
KetoConnect	430k subscribers	High	Keto recipes, meal prep ideas, and product reviews	Yes
KetoDietApp	52k subscribers	Moderate	Keto recipes, meal plans, and advice on the keto diet	Yes
Keto Chow	11k subscribers	Low	Discussion of Keto Chow meal replacement shakes	No
Ketovangelist	21k subscribers	Low	General keto advice and support	Yes
KetoAF	3k subscribers	Very low	Discussion of the keto diet and intermittent fasting	No
r/ketoscience	68k members	Moderate	Discussion of scientific research related to the keto diet	No
Keto Summit	5k subscribers	Very low	Keto recipes and meal plans	Yes
r/vegetarianketo	57k members	Moderate	Keto diet advice and recipes for vegetarians	No
r/ketobeginners	148k members	Moderate	Advice and support for those new to the keto diet	No
Ketogenic Forums	9k members	Low	General keto discussion and support	Yes
r/ketoscience	68k members	Moderate	Discussion of scientific research related to the keto diet	No

Calculating your macronutrient ratios

With so much information available online, calculating macronutrient ratios for your diet can be overwhelming. However, with a little bit of research and experimentation, you can find the right balance that works for you.

The first step is to determine your daily caloric needs based on your gender, age, weight, and activity level. This will give you a starting point to work from when calculating your macronutrient ratios. Next, you’ll need to decide on the ratio of protein, fat, and carbs that you want to aim for. This will depend on your personal goals and preferences, but generally, a standard ratio for a keto diet is 70% fat, 25% protein, and 5% carbs. Keep in mind that these ratios can vary depending on your individual needs and goals. Once you have your ratios figured out, you can use a food tracking app or website to help you monitor and adjust your intake as needed. Remember, it may take some trial and error to find the right macronutrient ratios for your body, but don’t get discouraged. With persistence and patience, you can find the right balance for your health and wellness.

Clearing out your pantry and fridge

Clearing out your pantry and fridge can be a daunting task, but it’s essential if you’re starting a new diet or lifestyle. The first thing you should do is take everything out and assess what you have. You may be surprised to find items that are past their expiration date or that you forgot you even had. Next, separate the items into categories such as keep, donate, or toss. It’s important to be honest with yourself about what you’re realistically going to use. Finally, restock your pantry and fridge with items that align with your new diet or lifestyle. It may take some time to get used to the new foods, but it’s worth it in the long run.

Stocking up on keto-friendly foods

When it comes to stocking up on keto-friendly foods, the options can seem overwhelming. But fear not! With a little creativity and planning, you can build a delicious and satisfying keto pantry. Start by focusing on high-fat, low-carb options such as avocados, nuts, and seeds. Consider adding coconut oil, ghee, and avocado oil to use as cooking fats. Fill your fridge with leafy greens, cruciferous veggies, and low-carb berries. Don’t forget about protein sources like grass-fed beef, wild-caught fish, and organic chicken. And for snacks, try making your own keto-friendly snacks like fat bombs or beef jerky. With a well-stocked keto pantry, you’ll be prepared to tackle any craving that comes your way.

FOOD ITEM	SERVING SIZE	CALORIES	FAT	PROTEIN	NET CARBS
Avocado	1/2 medium (50g)	120	11	1	2
Almonds	1 oz (28g)	160	14	6	2
Broccoli	1 cup (91g)	31	0	3	3
Cauliflower	1 cup (107g)	25	0	2	2
Chicken breast	3 oz (85g)	140	3	26	0
Egg	1 large (50g)	70	5	6	1
Salmon	3 oz (85g)	175	10	20	0
Spinach	1 cup (30g)	7	0	1	0
Beef	3 oz (85g)	210	16	22	0
Cheese	1 oz (28g)	115	10	7	1
Pork chop	3 oz (85g)	240	16	22	0
Green beans	1 cup (125g)	31	0	2	5
Plain greek yogurt	1 cup (245g)	140	5	20	8
Bacon	3 slices (15g)	120	9	9	0
Zucchini	1 cup (113g)	19	0	2	2

Meal planning for the first week

Are you ready to embark on your first week of meal planning for a healthier lifestyle? Great! The first thing you should do is research and plan your meals. This may seem overwhelming at first, but it’s essential for success on the keto diet. Start by making a list of keto-friendly foods and ingredients, and then create a meal plan for the week. Be sure to include a variety of proteins, healthy fats, and low-carb vegetables to ensure you’re getting all the nutrients your body needs. Don’t forget to factor in snacks and desserts, as well! It’s also helpful to prep your meals in advance, so you’re not scrambling to find something to eat when hunger strikes. With a bit of effort and dedication, you’re sure to have a successful first week on the keto diet.

DAY	BREAKFAST	LUNCH	DINNER	SNACKS	CALORIES	CARBOHYDRATES (G)	PROTEIN (G)	FAT (G)
Monday	Scrambled eggs with avocado and bacon	Grilled chicken salad with mixed greens and olive oil dressing	Baked salmon with asparagus and garlic butter	Almonds and string cheese	1600	20	120	110
Tuesday	Keto pancakes with sugar-free syrup and butter	Beef stir-fry with broccoli and cauliflower rice	Grilled pork chops with zucchini and squash	Celery with almond butter	1700	25	130	120
Wednesday	Keto smoothie with spinach, almond milk, and protein powder	Tuna salad with lettuce wraps	Baked chicken thighs with roasted Brussels sprouts	Pork rinds and cream cheese	1500	15	110	100
Thursday	Bacon and cheese omelet with sautéed mushrooms	Beef and broccoli stir-fry with cauliflower rice	Grilled steak with roasted asparagus	Sugar-free Jello with whipped cream	1800	30	140	130
Friday	Keto waffles with sugar-free syrup	Chicken Caesar salad with bacon and Parmesan cheese	Baked salmon with roasted Brussel sprouts	Peanut butter fat bombs	1600	20	120	110
Saturday	Avocado and bacon omelet	Beef and broccoli stir-fry with cauliflower rice	Grilled chicken with roasted peppers and onions	Hard boiled eggs	1700	25	130	120
Sunday	Keto smoothie with spinach, almond milk, and protein powder	Tuna salad with lettuce wraps	Baked chicken thighs with roasted Brussels sprouts	Celery with almond butter	1500	15	110	100

Tracking your food intake and progress

Tracking your food intake and progress is a vital component of any successful weight loss journey. While it may seem daunting at first, keeping track of your food intake and progress can help you stay accountable and motivated. One of the best ways to do this is by using a food journal or app, which allows you to easily log your meals and track your macros. This will not only help you stay on track and avoid overeating but will also give you a better understanding of the nutritional value of the foods you’re eating. Additionally, tracking your progress can be incredibly motivating, as you can see the positive changes happening in your body over time. It’s important to remember that everyone’s weight loss journey is unique, and progress can vary from person to person. However, by consistently tracking your food intake and progress, you can set yourself up for success and achieve your weight loss goals in a healthy, sustainable way.

Staying hydrated with water and electrolytes

Staying hydrated is essential for maintaining good health, and it becomes even more important when you’re following a keto diet. The first thing you should do is drink plenty of water – your body needs it to function properly. But, drinking water alone may not be enough to keep you hydrated on a keto diet. You may also need to supplement with electrolytes, which are minerals like sodium, potassium, and magnesium. These minerals are crucial for maintaining proper fluid balance in your body, and they can be lost when you’re on a low-carb, high-fat diet. You can get electrolytes from foods like leafy greens, nuts, and seeds, but you may also want to consider taking a supplement to ensure you’re getting enough. Just remember to stay hydrated with plenty of water, and listen to your body to make sure you’re getting the nutrients you need to feel your best.

Managing keto flu symptoms

Keto flu is one of the most common side effects of transitioning into a ketogenic diet. This flu-like state is characterized by a number of symptoms that can be quite uncomfortable and even debilitating for some people. Symptoms of keto flu include nausea, headache, fatigue, dizziness, and muscle cramps. Managing these symptoms can be a challenge, but there are a number of strategies that can help.

One of the first things you should do when experiencing keto flu symptoms is to increase your water intake. Dehydration can exacerbate many of the symptoms associated with keto flu. Another strategy is to increase your sodium and electrolyte intake. This can help to restore the balance of fluids in your body and reduce the severity of symptoms. Finally, getting plenty of rest and staying active can also be helpful in managing keto flu symptoms. By taking a few simple steps, you can make the transition to a ketogenic diet much smoother and minimize the discomfort associated with keto flu.

SYMPTOM	SOLUTION
Headache	Drink more water and electrolytes
Nausea	Try eating smaller, more frequent meals
Fatigue	Increase your fat intake and get enough sleep
Muscle cramps	Increase electrolyte intake and try gentle stretching
Brain fog	Cut out processed foods and up your healthy fat intake

Incorporating exercise into your routine

Are you tired of feeling sluggish and unproductive? Incorporating exercise into your routine can be a game-changer for your overall well-being. Not only does exercise improve physical health by reducing the risk of chronic diseases and improving cardiovascular health, but it also has a positive impact on mental health by boosting mood and reducing stress.

But let’s face it – getting started with exercise can be overwhelming. With so many different types of workouts and fitness plans available, it can be difficult to know where to begin. The key is to find an activity that you enjoy and that fits into your schedule. Whether it’s a brisk walk around the block, a yoga class, or a high-intensity interval training session, the important thing is to make exercise a regular part of your routine.

One way to ensure that you stick with an exercise routine is to make it a habit. Set a specific time each day for your workout, and make it non-negotiable. Treat it like an appointment with yourself, and don’t let anything else get in the way. Another helpful tip is to find an accountability partner – someone who can help motivate you and keep you on track.

Remember, incorporating exercise into your routine doesn’t have to be complicated or time-consuming. Even just 30 minutes of physical activity per day can make a big difference in your overall health and well-being. So why not give it a try? Your body (and mind) will thank you!

Seeking support from a keto community

Joining a keto community can be one of the best decisions you make when starting your ketogenic journey. The support, encouragement, and advice that you receive from a community of like-minded individuals can be instrumental in helping you to achieve your goals. Whether you are looking for accountability partners to help you stick to your diet, recipe ideas to keep your meals interesting, or just a place to vent about the challenges of the diet, a keto community can provide all of these things and more. With so many different communities out there, it’s important to find one that fits your needs and personality. Some communities are more focused on weight loss, while others are geared toward athletes or those with specific health conditions. Whatever your goals, there is a community out there for you. So don’t be afraid to reach out and connect with others who are on the same journey as you. Together, you can support each other and find success on your ketogenic diet.

COMMUNITY	SIZE	LEVEL OF ACTIVITY	TYPE OF CONTENT	PAID MEMBERSHIP OPTION
r/keto	2.9 million members	Very high	General keto discussion, progress pics, recipes, and advice	No
r/ketorecipes	1.1 million members	High	Keto recipes and cooking tips	No
r/xxketo	160k members	High	Keto discussion and support for women	No
r/ketogains	304k members	Moderate	Keto discussion and advice for those interested in fitness and bodybuilding	No
KetoConnect	430k subscribers	High	Keto recipes, meal prep ideas, and product reviews	Yes
KetoDietApp	52k subscribers	Moderate	Keto recipes, meal plans, and advice on the keto diet	Yes
Keto Chow	11k subscribers	Low	Discussion of Keto Chow meal replacement shakes	No
Ketovangelist	21k subscribers	Low	General keto advice and support	Yes
KetoAF	3k subscribers	Very low	Discussion of the keto diet and intermittent fasting	No
r/ketoscience	68k members	Moderate	Discussion of scientific research related to the keto diet	No
Keto Summit	5k subscribers	Very low	Keto recipes and meal plans	Yes
r/vegetarianketo	57k members	Moderate	Keto diet advice and recipes for vegetarians	No
r/ketobeginners	148k members	Moderate	Advice and support for those new to the keto diet	No
Ketogenic Forums	9k members	Low	General keto discussion and support	Yes
r/ketoscience	68k members	Moderate	Discussion of scientific research related to the keto diet	No

What is the keto diet?

The keto diet is a high-fat, low-carbohydrate diet that aims to get the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

What is the first thing you do on the keto diet?

The first thing you should do on the keto diet is to calculate your daily caloric needs and macronutrient ratios. This will help you determine how much fat, protein, and carbohydrates you should be eating each day.

What foods can I eat on the keto diet?

On the keto diet, you can eat high-fat foods such as meats, fish, nuts, and oils, along with low-carbohydrate vegetables like leafy greens, cabbage, and broccoli. You should avoid foods high in carbohydrates, such as bread, pasta, and sugary snacks.

What are the benefits of the keto diet?

The keto diet has been shown to help with weight loss, improve blood sugar control, reduce inflammation, and improve cognitive function.

Are there any risks to the keto diet?

The keto diet may cause some short-term side effects such as headaches, fatigue, and constipation. It may also increase the risk of nutrient deficiencies if not done properly. It is recommended to consult with a healthcare professional before starting the keto diet.

In conclusion, the first thing you should do on a keto diet is to familiarize yourself with the guidelines and restrictions. Make a meal plan that includes healthy fats, moderate protein, and low-carb vegetables to ensure that you are getting the nutrients you need while keeping your carbohydrate intake low. Don’t forget to stay hydrated and listen to your body as you adjust to this new way of eating. With dedication and discipline, you can successfully transition to a keto lifestyle and reap the numerous health benefits that come with it.