Check with a healthcare professional if you have diabetes, kidney disease, are pregnant, or take medications
Set a clear goal for weight loss, blood sugar control, or energy
Remove high-carb foods from your kitchen
Plan meals around meat, fish, eggs, cheese, tofu, nuts, seeds, and low-carb vegetables
Eat mostly non-starchy vegetables like spinach, broccoli, cauliflower, zucchini, and lettuce
Choose healthy fats like olive oil, avocado, butter, and coconut oil
Keep daily carbs very low
Track carbs, protein, and fat with an app or food log
Drink plenty of water
Add salt and electrolytes
Eat enough protein
Avoid sugar, bread, pasta, rice, potatoes, sweets, and most fruit
Read nutrition labels carefully
Prepare simple keto meals in advance
Start with easy breakfasts, lunches, and dinners
Expect a short adjustment period
Monitor your weight, energy, hunger, and symptoms
Adjust food choices based on how your body responds
Keep keto snacks available if needed
Stay consistent for at least a few weeks