Keto Diet for Beginners

5 min read

Introduction to keto

Foods to eat and avoid

Sample keto meal plan

Easy keto recipes to try at home

Get Free 30-Day Plan

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Scientifically Verified by Oscar Tong, Accredited Practising Dietitian (APD 056821)

Rules for the keto diet

How does keto work?

1. Eliminate Carbs

Reduce carbohydrate (e.g. bread) intake to <50g per day.

2. Ketosis Begins

Your liver produces ketones, which replace carbs as your main energy source.

3. Fat Burn Mode

Your body keeps burning fat for energy as long as you stay within your carb limit.

Who should do keto?

You need to lose weight fast with low intensity exercise options

Want mental clarity & stable energy all day long

Prefer easy to follow diets with simple ingredients

Need to regulate blood sugar and improve insulin sensitivity

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Fevola lost 16kg in 4 weeks with keto

"I’ve got energy, I haven’t craved anything. I’ve been drinking the odd beer and I’ve still been able to lose weight. I love that keto isn’t just about restricting or going hungry"

Read full story on Channel 7 >

Keto helped Danielle target unwanted bloating

"In just two weeks, I’ve lost 5kg, but the biggest change for me has been the disappearance of bloating. This diet has quickly become my go-to whenever I need to shed a few kilos before a performance."

Read full story on Channel 7 >

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What can you eat on a keto diet?

Foods to eat

Non-Starchy Vegetables

Leafy greens, broccoli, cauliflower, zucchini, and asparagus.

Meat and Poultry

Beef, chicken, pork, turkey, and lamb.

Seafood

Salmon, mackerel, tuna, shrimp, and shellfish.

Low-Carb Fruits

Berries (strawberries, raspberries, blackberries) and lemons.

Healthy Fats

Avocados, olive oil, coconut oil, and ghee.

Eggs and Cheese

Free-range or pasture-raised eggs, cheddar, mozzarella, Parmesan, and cream cheese.

Nuts and Seeds

Almonds, walnuts, chia seeds, flaxseeds, and macadamia nuts.

Dairy Alternatives

Unsweetened almond milk, coconut milk, and keto yogurt.

Keto Snacks

Keto bars, pork rinds, and dark chocolate (90%+ cacao).

Sauces and Condiments

Mayonnaise, ranch dressing, mustard, hot sauce, soy sauce, sugar-free sauces, apple cider vinegar.

Foods to avoid

Starchy Vegetables

Potatoes, sweet potatoes, corn, peas.

Grains

Bread, pasta, rice, cereal, tortillas.

Pastries and Baked Goods

Cakes, cookies, muffins, doughnuts.

High-Carb Fruits

Bananas, apples, mangoes, grapes, and dried fruits.

Legumes

Beans, lentils, chickpeas, and split peas.

Dairy with Lactose

Milk, flavored yogurts, condensed milk.

Sweets

Candy, chocolate, gummies, desserts.

Snack Foods

Crackers, granola bars, chips, popcorn.

Sugary Drinks

Soda, fruit juice, energy drinks, sweetened teas.

Sauces and Condiments

Tomato sauce, BBQ sauce, sweet dressings.

Keto meal plan example

Exercise

7AM: 30 minute walk or strength training

See Workouts

Breakfast

10AM: Smoked salmon, avocado & scrambled eggs

See Breakfast Recipes

Lunch

12PM: Canned sardines & salad

See Lunch Recipes

Dinner

6PM: Steak & broccoli with garlic butter

See Dinner Recipes

Keto Habits

  1. 16-hour fast daily to boost fat-burning.
  2. Drink 2L+ water to stay hydrated.
  3. Increase electrolytes (sodium, potassium, magnesium) to prevent keto flu.
  4. Avoid sugar and processed foods.
  5. Get 10 mins sunlight for vitamin D.
  6. Track macros: 60% fat, 30% protein, 10% carbs.
  7. Check labels for hidden sugars.
  8. Test blood ketones 2 hours after meals (>1.5 mmol/L).

Sleep Management

  1. Stick to a schedule: Sleep and wake up at the same time daily.
  2. Limit caffeine: Avoid after midday.
  3. No screens: Stop using devices 1 hour before bed.
  4. Create a routine: Relax with reading, stretching, or meditation.
  5. Dark, cool room: Keep the bedroom quiet, dark, and 18–20°C.
  6. Invest in comfort: Use quality bedding and pillows.
  7. Avoid heavy meals: Don’t eat large meals 2 hours before bed.

How to Get Started

Download Your Free 30-Day Keto Plan

Click here to download your free printable guide and weight loss tracking diary.

Click here to download your free printable guide and weight loss tracking diary.

Clean Out Your Fridge & Shop Keto

To set yourself up for success:

To set yourself up for success:

Planning & Meal Prepping

Plan meals ahead of time: Use your 30-day plan to schedule meals for the week.

Batch cook: Prepare meals in advance to save time. Cook large portions of proteins and vegetables, then store them in containers for easy access.

Plan meals ahead of time: Use your 30-day plan to schedule meals for the week.

Batch cook: Prepare meals in advance to save time. Cook large portions of proteins and vegetables, then store them in containers for easy access.

Enter Ketosis

Reduce carbs to 20–50g per day.

Eat plenty of healthy fats (avocados, olive oil, nuts) and moderate protein.

Stay hydrated by drinking lots of water.

Supplement electrolytes: Add salt to your meals or take magnesium and potassium supplements to prevent fatigue and muscle cramps.

Accelerate weight loss with keto gummies:

Keto Burn+ Gummies (Morning): With BHB ketones, L-Carnitine, and Green Tea Extract, these gummies help kickstart fat burning, boost energy, and speed up ketosis. Take in the morning to fuel your day.

Keto ACV Gummies (Before Lunch): Combining ACV and BHB ketones, these gummies curb cravings, stabilise blood sugar, and maintain energy. Take before lunch to stay on track.

Keto Sleep+ Gummies (Before Dinner): With ACV, BHB ketones, and cortisol-reducing ingredients, these gummies improve sleep, reduce stress, and support overnight fat burning. Take before dinner for optimal recovery.

Reduce carbs to 20–50g per day.

Eat plenty of healthy fats (avocados, olive oil, nuts) and moderate protein.

Stay hydrated by drinking lots of water.

Supplement electrolytes: Add salt to your meals or take magnesium and potassium supplements to prevent fatigue and muscle cramps.

Accelerate weight loss with keto gummies:

Keto Burn+ Gummies (Morning): With BHB ketones, L-Carnitine, and Green Tea Extract, these gummies help kickstart fat burning, boost energy, and speed up ketosis. Take in the morning to fuel your day.

Keto ACV Gummies (Before Lunch): Combining ACV and BHB ketones, these gummies curb cravings, stabilise blood sugar, and maintain energy. Take before lunch to stay on track.

Keto Sleep+ Gummies (Before Dinner): With ACV, BHB ketones, and cortisol-reducing ingredients, these gummies improve sleep, reduce stress, and support overnight fat burning. Take before dinner for optimal recovery.

Monitor Your Progress

Tracking your progress is essential to stay motivated and ensure your keto journey is working effectively. Use these methods to monitor results and adjust as needed:

1. Use the Printable Guide: Start with the traditional method of tracking using pen and paper.

2. Measure Ketones (Most Accurate):

  • Use a blood ketone meter for precise readings. This method measures the level of BHB (ketones) in your blood, offering the most reliable results.
  • How to test: Test in the morning (fasted) or after 2–3 hours of no food to get an accurate snapshot of your ketosis level.
  • A ketone reading of 0.5–3.0 mmol/L indicates you're in optimal ketosis.

3. Use a Keto Breath Meter: For a less invasive option, a keto breath meter measures acetone levels in your breath, another reliable indicator of ketosis.

  • When to test: Test in the late morning or early afternoon, at least 2 hours after a meal.
  • This is a great reusable tool to track ketone levels on the go (and yes, we sell them too!).

4. Track Your Weight:

  • Weigh yourself at the same time every day, ideally in the morning after using the bathroom and before eating or drinking.
  • Keep in mind that weight fluctuations are normal due to water retention, so focus on weekly trends rather than daily changes.

5. Take Before and After Photos:

  • Take photos in the same outfit, under similar lighting, and from the same angles (front, side, back).
  • Compare every few weeks to see visible changes, which can be a great motivator when the scale isn’t moving as much.

Tracking your progress is essential to stay motivated and ensure your keto journey is working effectively. Use these methods to monitor results and adjust as needed:

1. Use the Printable Guide: Start with the traditional method of tracking using pen and paper.

2. Measure Ketones (Most Accurate):

  • Use a blood ketone meter for precise readings. This method measures the level of BHB (ketones) in your blood, offering the most reliable results.
  • How to test: Test in the morning (fasted) or after 2–3 hours of no food to get an accurate snapshot of your ketosis level.
  • A ketone reading of 0.5–3.0 mmol/L indicates you're in optimal ketosis.

3. Use a Keto Breath Meter: For a less invasive option, a keto breath meter measures acetone levels in your breath, another reliable indicator of ketosis.

  • When to test: Test in the late morning or early afternoon, at least 2 hours after a meal.
  • This is a great reusable tool to track ketone levels on the go (and yes, we sell them too!).

4. Track Your Weight:

  • Weigh yourself at the same time every day, ideally in the morning after using the bathroom and before eating or drinking.
  • Keep in mind that weight fluctuations are normal due to water retention, so focus on weekly trends rather than daily changes.

5. Take Before and After Photos:

  • Take photos in the same outfit, under similar lighting, and from the same angles (front, side, back).
  • Compare every few weeks to see visible changes, which can be a great motivator when the scale isn’t moving as much.
Managing Keto Flu

When starting a keto diet, some people experience "keto flu," a temporary set of symptoms caused by the body adjusting to using fat instead of carbs for energy. Symptoms may include fatigue, headaches, brain fog, irritability, nausea, and muscle cramps. This is typically due to electrolyte imbalances, dehydration, and a lack of carbs.

Here’s how to prevent and manage keto flu effectively:

1. Stay Hydrated:
Your body loses more water when starting keto because glycogen stores (which hold water) are depleted. Drink plenty of water throughout the day to stay hydrated. Aim for at least 2.5–3 litres per day.

2. Replenish Electrolytes:
Electrolyte imbalances are a major cause of keto flu symptoms. To feel better, replenish these key electrolytes:

  • Sodium: Add extra salt to your meals or drink salted broth. Aim for 3000–5000 mg of sodium daily.
  • Potassium: Eat potassium-rich, keto-friendly foods like avocados, leafy greens, and salmon.
  • Magnesium: Include foods like nuts, seeds, or supplements to prevent muscle cramps and fatigue.

3. Use Keto Gummies with Electrolytes:
Keto gummies can be a convenient and powerful tool to combat keto flu while supporting ketosis.

These gummies not only replenish electrolytes but also help your body stay in ketosis, making them a convenient solution for easing keto flu symptoms.

4. Gradually Lower Carbs:
If keto flu symptoms are intense, consider easing into keto by gradually lowering your carb intake instead of going from high carb to very low carb overnight.

5. Eat More Fat:
Boost your fat intake to give your body plenty of energy during the adjustment period. Healthy fats like avocado, olive oil, butter, and coconut oil can help reduce energy dips and fatigue.

6. Get Rest:
Your body is adjusting to a new fuel source, so give it time to adapt. Avoid overexerting yourself during the first week and prioritise good sleep to help your body recover.

When starting a keto diet, some people experience "keto flu," a temporary set of symptoms caused by the body adjusting to using fat instead of carbs for energy. Symptoms may include fatigue, headaches, brain fog, irritability, nausea, and muscle cramps. This is typically due to electrolyte imbalances, dehydration, and a lack of carbs.

Here’s how to prevent and manage keto flu effectively:

1. Stay Hydrated:
Your body loses more water when starting keto because glycogen stores (which hold water) are depleted. Drink plenty of water throughout the day to stay hydrated. Aim for at least 2.5–3 litres per day.

2. Replenish Electrolytes:
Electrolyte imbalances are a major cause of keto flu symptoms. To feel better, replenish these key electrolytes:

  • Sodium: Add extra salt to your meals or drink salted broth. Aim for 3000–5000 mg of sodium daily.
  • Potassium: Eat potassium-rich, keto-friendly foods like avocados, leafy greens, and salmon.
  • Magnesium: Include foods like nuts, seeds, or supplements to prevent muscle cramps and fatigue.

3. Use Keto Gummies with Electrolytes:
Keto gummies can be a convenient and powerful tool to combat keto flu while supporting ketosis.

These gummies not only replenish electrolytes but also help your body stay in ketosis, making them a convenient solution for easing keto flu symptoms.

4. Gradually Lower Carbs:
If keto flu symptoms are intense, consider easing into keto by gradually lowering your carb intake instead of going from high carb to very low carb overnight.

5. Eat More Fat:
Boost your fat intake to give your body plenty of energy during the adjustment period. Healthy fats like avocado, olive oil, butter, and coconut oil can help reduce energy dips and fatigue.

6. Get Rest:
Your body is adjusting to a new fuel source, so give it time to adapt. Avoid overexerting yourself during the first week and prioritise good sleep to help your body recover.

What to Expect on Keto Long-Term

What to do when weight loss progress slows down

After an initial phase of rapid weight loss (mostly water weight), fat loss will slow to a steady pace. This is normal and indicates your body is adjusting. Over time, you may experience a plateau due to metabolic adaptation.

How to Overcome Plateaus:

  • Gradually increase your caloric intake through reverse dieting to reset your metabolism without regaining weight.
  • Incorporate carb cycling or refeed days to stimulate your metabolism. Adding 1–2 days a week of higher carbs (80–100g from whole foods) can break plateaus.
  • Increase your protein intake and focus on strength training to preserve muscle mass and support a higher basal metabolic rate.

Be flexible

As you reach your goal weight or adapt to the keto lifestyle, you may find strict keto too restrictive. This is a good time to experiment with:

  • A low-carb maintenance phase, adding 50–100g of carbs daily from clean sources while monitoring your body's response.
  • Reintroducing specific foods (like legumes or whole grains) slowly to see how they impact your energy and weight.

What to do when weight loss progress slows down

After an initial phase of rapid weight loss (mostly water weight), fat loss will slow to a steady pace. This is normal and indicates your body is adjusting. Over time, you may experience a plateau due to metabolic adaptation.

How to Overcome Plateaus:

  • Gradually increase your caloric intake through reverse dieting to reset your metabolism without regaining weight.
  • Incorporate carb cycling or refeed days to stimulate your metabolism. Adding 1–2 days a week of higher carbs (80–100g from whole foods) can break plateaus.
  • Increase your protein intake and focus on strength training to preserve muscle mass and support a higher basal metabolic rate.

Be flexible

As you reach your goal weight or adapt to the keto lifestyle, you may find strict keto too restrictive. This is a good time to experiment with:

  • A low-carb maintenance phase, adding 50–100g of carbs daily from clean sources while monitoring your body's response.
  • Reintroducing specific foods (like legumes or whole grains) slowly to see how they impact your energy and weight.

How to cook keto at home (500 cal)

1. Choose Protein

Chicken Breast (100g): 165 cal | 31g Pro | 3.6g Fat | 0g Carb

Salmon (Skin-On, 80g): 142 cal | 19g Pro | 7g Fat | 0g Carb

Ground Beef (80/20, 60g): 154 cal | 10g Pro | 12g Fat | 0g Carb

Eggs (2 large): 140 cal | 12g Pro | 10g Fat | 1g Carb

Shrimp (100g): 99 cal | 24g Pro | 0.3g Fat | 0g Carb

Turkey Breast (100g): 135 cal | 30g Pro | 1g Fat | 0g Carb

Sardines (in Olive Oil, 50g): 100 cal | 12g Pro | 5g Fat | 0g Carb

Tuna (Canned in Water, 100g): 110 cal | 25g Pro | 0.5g Fat | 0g Carb

Firm Tofu (100g): 120 cal | 10g Pro | 7g Fat | 2g Carb

Tempeh (75g): 127 cal | 13g Pro | 5g Fat | 8g Carb

Chicken Breast (100g): 165 cal | 31g Pro | 3.6g Fat | 0g Carb

Salmon (Skin-On, 80g): 142 cal | 19g Pro | 7g Fat | 0g Carb

Ground Beef (80/20, 60g): 154 cal | 10g Pro | 12g Fat | 0g Carb

Eggs (2 large): 140 cal | 12g Pro | 10g Fat | 1g Carb

Shrimp (100g): 99 cal | 24g Pro | 0.3g Fat | 0g Carb

Turkey Breast (100g): 135 cal | 30g Pro | 1g Fat | 0g Carb

Sardines (in Olive Oil, 50g): 100 cal | 12g Pro | 5g Fat | 0g Carb

Tuna (Canned in Water, 100g): 110 cal | 25g Pro | 0.5g Fat | 0g Carb

Firm Tofu (100g): 120 cal | 10g Pro | 7g Fat | 2g Carb

Tempeh (75g): 127 cal | 13g Pro | 5g Fat | 8g Carb

2. Choose Fat

Olive Oil (1 tbsp): 120 cal | 0g Pro | 14g Fat | 0g Carb

Butter (Grass-Fed, 1 tbsp): 102 cal | 0g Pro | 11.5g Fat | 0g Carb

Avocado (50g): 80 cal | 1g Pro | 7g Fat | 4g Carb

Mayonnaise (Avocado-Based, 1 tbsp): 94 cal | 0g Pro | 10g Fat | 0g Carb

Coconut Oil (1 tbsp): 117 cal | 0g Pro | 13.6g Fat | 0g Carb

Almond Butter (1 tbsp): 98 cal | 3g Pro | 9g Fat | 3g Carb

Heavy Cream (1 tbsp): 51 cal | 0g Pro | 5.5g Fat | 0.4g Carb

Olive Oil (1 tbsp): 120 cal | 0g Pro | 14g Fat | 0g Carb

Butter (Grass-Fed, 1 tbsp): 102 cal | 0g Pro | 11.5g Fat | 0g Carb

Avocado (50g): 80 cal | 1g Pro | 7g Fat | 4g Carb

Mayonnaise (Avocado-Based, 1 tbsp): 94 cal | 0g Pro | 10g Fat | 0g Carb

Coconut Oil (1 tbsp): 117 cal | 0g Pro | 13.6g Fat | 0g Carb

Almond Butter (1 tbsp): 98 cal | 3g Pro | 9g Fat | 3g Carb

Heavy Cream (1 tbsp): 51 cal | 0g Pro | 5.5g Fat | 0.4g Carb

3. Choose Carbs

Broccoli (100g): 34 cal | 2.8g Pro | 0.4g Fat | 7g Carb

Spinach (100g): 23 cal | 2.9g Pro | 0.4g Fat | 3.6g Carb

Zucchini (100g): 17 cal | 1.2g Pro | 0.3g Fat | 3.1g Carb

Cauliflower (100g): 25 cal | 2g Pro | 0.3g Fat | 5g Carb

Asparagus (100g): 20 cal | 2.2g Pro | 0.2g Fat | 3.7g Carb

Capsicum (100g): 31 cal | 1g Pro | 0.3g Fat | 6g Carb

Mushrooms (100g): 22 cal | 3.1g Pro | 0.3g Fat | 3.3g Carb

Kale (100g): 35 cal | 2.9g Pro | 0.5g Fat | 4.4g Carb

Kimchi (50g): 15 cal | 1g Pro | 0.5g Fat | 2g Carb

Sauerkraut (50g): 11 cal | 1g Pro | 0g Fat | 2g Carb

Pickled Cucumber (Dill, 50g): 12 cal | 0g Pro | 0g Fat | 2.5g Carb

Fermented Radishes (50g): 14 cal | 0g Pro | 0g Fat | 3g Carb

Miso Paste (1 tsp): 15 cal | 1g Pro | 0.5g Fat | 1.5g Carb

Broccoli (100g): 34 cal | 2.8g Pro | 0.4g Fat | 7g Carb

Spinach (100g): 23 cal | 2.9g Pro | 0.4g Fat | 3.6g Carb

Zucchini (100g): 17 cal | 1.2g Pro | 0.3g Fat | 3.1g Carb

Cauliflower (100g): 25 cal | 2g Pro | 0.3g Fat | 5g Carb

Asparagus (100g): 20 cal | 2.2g Pro | 0.2g Fat | 3.7g Carb

Capsicum (100g): 31 cal | 1g Pro | 0.3g Fat | 6g Carb

Mushrooms (100g): 22 cal | 3.1g Pro | 0.3g Fat | 3.3g Carb

Kale (100g): 35 cal | 2.9g Pro | 0.5g Fat | 4.4g Carb

Kimchi (50g): 15 cal | 1g Pro | 0.5g Fat | 2g Carb

Sauerkraut (50g): 11 cal | 1g Pro | 0g Fat | 2g Carb

Pickled Cucumber (Dill, 50g): 12 cal | 0g Pro | 0g Fat | 2.5g Carb

Fermented Radishes (50g): 14 cal | 0g Pro | 0g Fat | 3g Carb

Miso Paste (1 tsp): 15 cal | 1g Pro | 0.5g Fat | 1.5g Carb

4. Flavourings

Ranch Dressing (1 tbsp): 50 cal | 0g Pro | 5g Fat | 0g Carb

Pesto (1 tbsp): 90 cal | 1g Pro | 9g Fat | 1g Carb

Soy Sauce (Low Sodium, 1 tbsp): 10 cal | 1g Pro | 0g Fat | 1g Carb

Hot Sauce (Unsweetened, 1 tbsp): 5 cal | 0g Pro | 0g Fat | 0g Carb

Tahini (1 tbsp): 89 cal | 3g Pro | 8g Fat | 2g Carb

Avocado Mayo (1 tbsp): 94 cal | 0g Pro | 10g Fat | 0g Carb

Ghee (1 tbsp): 112 cal | 0g Pro | 13g Fat | 0g Carb

Cream Cheese (1 tbsp): 50 cal | 1g Pro | 5g Fat | 1g Carb

Dried Herbs: Minimal Calories

Ranch Dressing (1 tbsp): 50 cal | 0g Pro | 5g Fat | 0g Carb

Pesto (1 tbsp): 90 cal | 1g Pro | 9g Fat | 1g Carb

Soy Sauce (Low Sodium, 1 tbsp): 10 cal | 1g Pro | 0g Fat | 1g Carb

Hot Sauce (Unsweetened, 1 tbsp): 5 cal | 0g Pro | 0g Fat | 0g Carb

Tahini (1 tbsp): 89 cal | 3g Pro | 8g Fat | 2g Carb

Avocado Mayo (1 tbsp): 94 cal | 0g Pro | 10g Fat | 0g Carb

Ghee (1 tbsp): 112 cal | 0g Pro | 13g Fat | 0g Carb

Cream Cheese (1 tbsp): 50 cal | 1g Pro | 5g Fat | 1g Carb

Dried Herbs: Minimal Calories

5. Cooking Method

Air Fryer: Brush with ½ tablespoon of your chosen fat and cook at 180°C for 12-20 minutes (best for chicken, broccoli, and cauliflower).

Pan Fry (Stir-Fry): Heat 1 tablespoon of your chosen fat in a skillet over medium heat. Stir-fry protein and vegetables for 10 minutes.

Oven-Roasted: Preheat oven to 200°C. Toss protein and vegetables with fat and seasonings, then bake for 20 minutes.

Air Fryer: Brush with ½ tablespoon of your chosen fat and cook at 180°C for 12-20 minutes (best for chicken, broccoli, and cauliflower).

Pan Fry (Stir-Fry): Heat 1 tablespoon of your chosen fat in a skillet over medium heat. Stir-fry protein and vegetables for 10 minutes.

Oven-Roasted: Preheat oven to 200°C. Toss protein and vegetables with fat and seasonings, then bake for 20 minutes.

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