Keto 101: Getting Started

If you're new to the ketogenic diet, this guide will walk you through the basics—what keto is, how it works, and how to get started. Whether you're looking to lose weight, improve your energy levels, or support overall health, understanding keto’s core principles is the first step.

What is Keto and how does it work?

The ketogenic diet is a way of eating that shifts your body's fuel source from carbohydrates to fat. Normally, when you eat carbs, your body breaks them down into glucose, which raises blood sugar levels and triggers insulin production. Insulin helps store excess sugar as fat.

When you dramatically reduce carb intake, your body enters a state called ketosis, where it burns fat for energy instead. This leads to a more stable energy supply, fewer blood sugar crashes, and potentially, weight loss.

Unlike carbs, which burn quickly and can lead to energy spikes and crashes, fat and protein provide a more sustained source of energy. This means fewer cravings and better appetite control throughout the day.

Your body burns through fat and protein slower than carbohydrates, and provides a much more consistent stream of energy

Macronutrients: Fat, Protein, and Carbs

Food is made up of three main macronutrients (macros):

Fat – Your primary energy source on keto. While eating healthy fats is important, you don’t need to overconsume fat, especially if your goal is fat loss—your body will burn stored fat once dietary fat is depleted.
Protein – Essential for maintaining muscle mass. Keto isn't a high-protein diet, but it’s important to get enough to support your body. Most people should aim for 0.8–1.0 grams of protein per pound of lean body mass.
Carbohydrates – Limited to around 20 net grams per day to keep your body in ketosis.

Many people believe keto means eating large amounts of fat, but that’s a misconception. The real focus is reducing carbs, keeping protein at a healthy level, and using fat for satiety.

Contrary to popular belief, you don't need to consume large amounts of fat to maintain a keto diet, especially if your goal is to lose weight.

What Are Net Carbs? Why Does Fiber Matter?

Net carbs are the carbohydrates in food that impact blood sugar levels. You calculate them by subtracting fiber from total carbs:

Total Carbs – Fiber = Net Carbs

Since fiber isn’t digested in the same way as other carbs, it doesn’t trigger an insulin response. This means foods high in fiber (like leafy greens, nuts, and seeds) are excellent choices on keto.

It's best to get your carbs from nutrient-dense whole foods rather than processed options. Leafy greens, cruciferous vegetables (like broccoli and cauliflower), and nuts are great sources.

steak, salmon, cauliflower, avocado, almonds

Fiber is technically a carb, however our bodies cannot digest it and it doesn't produce an insulin response.

What Can You Drink? Do Electrolytes Matter?

Hydration Is Key

Staying hydrated is essential, especially on keto. Drink plenty of water—it helps with digestion, metabolism, and overall well-being.

Good beverage choices include:

Water (your best option)
Coffee and tea (without sugar or milk)
Sparkling water or seltzers
Electrolyte-enhanced water

Why Electrolytes Matter

When you reduce carbs, your body holds onto less water, which means you lose electrolytes like sodium, potassium, and magnesium more quickly. This can lead to symptoms known as the “keto flu”—fatigue, headaches, muscle cramps, and dizziness.

To avoid this, make sure to:

Increase sodium intake (add salt to meals, drink broth)
Eat potassium-rich foods (avocados, spinach)
Get enough magnesium (nuts, seeds, dark leafy greens)
Consider an electrolyte supplement if needed

For a deeper dive into electrolytes, check out this guide on staying hydrated.

Without sufficient electrolytes, dehydration can cause symptoms such as fatigue, headaches, muscle cramps, and heart palpitations, commonly known as the "keto flu"

Getting Started with Keto: Step-by-Step

Step 1: Determine Your Macros
- Set the calculator to Expert mode
- Enter your desired deficit, if any.
- Set your carb limit to 20g and it will determine your other macros to maintain to achieve the deficit you've set for your current height and weight. You'll want to re-calculate every 5-10 pounds lost.
- Fat is a flexible energy source—eat enough to feel satisfied.
Step 2: Plan Your Meals
Focus on nutrient-dense, whole foods:
- Healthy fats: Avocados, olive oil, nuts, fatty fish
- Protein sources: Meat, poultry, eggs, seafood
- Low-carb veggies: Spinach, broccoli, cauliflower, zucchini
Step 3: Track Your Intake
Use an app or food journal to monitor your macros and stay within your carb limit.
Step 4: Keep Carbs Under 20g Net Per Day
Stick to low-carb, high-fiber foods to maintain ketosis.
Step 5: Stay Hydrated & Maintain Electrolytes
Drink plenty of water and replenish sodium, potassium, and magnesium to avoid dehydration and the keto flu.
Bonus Tip:
Listen to your body. If you're hungry, eat nutrient-dense foods. If you're not, don't force yourself to eat extra fat—keto is about using stored fat for fuel when needed.

Keto Calculator

Limit your carbs - Hit your protein
Fat is not a goal

Final Thoughts

Keto is more than just a diet—it’s a lifestyle shift. Once you get past the initial adjustment phase, many people report better energy, reduced cravings, and improved mental clarity.

Start slow, stay consistent, and focus on whole, real foods. Your keto journey doesn’t have to be perfect—just keep learning and adjusting along the way.

We've got plenty of great articles to help you get started!