The Keto Diet: What You Need to Know Before Starting


Are you thinking about trying the ketogenic diet? If so, it’s essential that you understand what this low-carb, high-fat eating plan entails before diving in. In this article, we will cover everything you need to know about the keto diet, including what to eat and avoid, tips for starting, and common mistakes to watch out for.

Introduction to the Keto Diet

The keto diet is a low-carbohydrate, moderate-protein, and high-fat eating plan that was originally developed as a treatment for epilepsy in children. Today, people use the keto diet for weight loss, improved mental performance, and other health benefits. The goal of the keto diet is to get your body into a state of ketosis, which occurs when your body burns fat instead of glucose (from carbs) for energy. This process can take several days or even weeks to achieve but is well worth the effort once you experience the many benefits of being in ketosis.

What to Eat on a Keto Diet

When following the keto diet, you should aim to consume around 70% of your calories from fats, 25% from protein, and only 5% from carbs. Some good sources of healthy fats include avocado, nuts, seeds, olive oil, coconut oil, and grass-fed butter. Lean proteins such as chicken breast, salmon, and eggs are also excellent choices. As for vegetables, focus on those that grow above ground like leafy greens, broccoli, cauliflower, spinach, and kale. It’s crucial to stay away from starchy veggies like potatoes, sweet potatoes, and corn since they contain too many carbs.

Tips for Starting the Keto Diet

Starting the keto diet can be challenging, especially if you’re used to consuming a lot of carbs. Here are some tips to make the transition easier:

1. Gradually reduce your carb intake over several days to give your body time to adjust.

2. Drink plenty of water to help flush out excess ketones and prevent dehydration.

3. Consider supplementing with exogenous ketones to help speed up the process of getting into ketosis.

4. Stay focused on your goals and remind yourself why you started the keto diet in the first place.

Common Mistakes to Avoid on a Keto Diet

While the keto diet has numerous health benefits, there are some common mistakes that people often make when following this eating plan. Here are three things to avoid:

1. Consuming too many net carbs: Even though you’re allowed a certain amount of carbs on the keto diet, it’s still essential to keep track of your net carb intake. Exceeding your limit could knock you out of ketosis.

2. Not drinking enough fluids: Dehydration is a significant risk factor when following the keto diet since it causes the body to release more water than usual through urination. Make sure to drink at least eight glasses of water per day.

3. Overconsumption of saturated fat: While healthy fats are an essential part of the keto diet, consuming too much saturated fat can increase inflammation levels and negatively impact heart health. Try to balance your fat intake by incorporating monounsaturated and polyunsaturated fats as well.


The keto diet may seem daunting at first, but with these guidelines, you can successfully navigate its complexities and enjoy all the incredible benefits it offers. Whether you want to lose weight, improve cognitive function, or simply feel better overall, the keto diet can help you reach your goals faster than ever before. So go ahead – dive right in!


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