Consult a healthcare professional before starting, especially if you have diabetes, kidney disease, liver disease, or take medications
Set a clear keto target, usually very low carbs, moderate protein, and higher fat
Remove high-carb foods from your kitchen
Stock keto-friendly foods like eggs, meat, fish, cheese, avocado, olive oil, butter, nuts, seeds, and low-carb vegetables
Plan simple meals ahead of time
Track your daily carbohydrate intake
Keep net carbs low by avoiding sugar, bread, pasta, rice, potatoes, and most fruit
Drink plenty of water
Increase electrolytes with sodium, potassium, and magnesium
Eat enough protein to support your needs
Use fat to help you feel full
Read nutrition labels carefully
Monitor your body’s response during the first few weeks
Be prepared for keto flu symptoms and adjust hydration and electrolytes
Start with easy recipes and repeat meals you enjoy
Check progress with energy, hunger, weight, and measurements
Adjust your intake based on results and how you feel