Keto for beginners
What to eat, what to skip, and how to actually get into ketosis — without the confusion.
How keto works
A ketogenic diet keeps carbohydrate low enough that your body switches from burning glucose to burning fat, producing molecules called ketones for fuel. To get there, most people keep net carbs under 20–50g per day, with the rest of calories coming from fat and adequate protein.
The appeal: steady energy without blood-sugar swings, reduced appetite, and — for many — easier weight management.
What to eat
Build your plate around protein and non-starchy vegetables, add healthy fats, and treat carbs as a small budget to spend wisely.
- • Proteins: eggs, chicken, beef, salmon, tofu
- • Fats: avocado, olive oil, nuts, cheese, butter
- • Veg: broccoli, spinach, cauliflower, zucchini
- • Low-sugar fruit in moderation: berries, avocado
What to limit or skip
The carb-dense foods that quietly add up are the ones to watch: bread, pasta, rice, potatoes, most fruit, sugary drinks and snacks. The good news in 2026 is that nearly all of them now have genuinely good low-carb swaps.
The first week (and the keto flu)
As you cut carbs, your body sheds water and the electrolytes that go with it, which can cause the 'keto flu' — headache, fatigue, irritability — for a few days. It's avoidable. Drink plenty of water and replace sodium, potassium and magnesium (salt your food, eat leafy greens and avocado, consider an electrolyte supplement).
Frequently asked
How many carbs can I eat on keto?+
Most people stay in ketosis under 20–50g net carbs per day. Beginners often start at 20g to get into ketosis reliably, then test their personal limit.
How long until I'm in ketosis?+
Typically 2–4 days of consistently low carbs, though it varies. Exercise and intermittent fasting can speed it up.
Do I have to count calories on keto?+
Not necessarily — many people lose weight on keto without counting, because protein and fat are satiating. But carbs do need to stay within your limit.