Keto for Beginners: What You Need to Know Before You Start

Let’s rip the Band-Aid off — here’s what you’ll be cutting down on:

Sugar (yep, even the sneaky ones)That means table sugar, honey, maple syrup, agave, coconut sugar — all of them spike your blood sugar and kick you out of ketosis. Even fruit juice and most smoothies are sugar bombs in disguise.

Bread, Pasta, Rice & All the Beige-y Comfort Carbs
Anything made with wheat flour or grains is a no-go. Say goodbye (for now) to toast, spaghetti, rice bowls, wraps, and baked goods. Yes, even gluten-free versions — they’re still carb-loaded.

Starchy Veggies & High-Sugar Fruits
Potatoes, sweet potatoes, parsnips, corn, and peas are too carb-heavy. And while fruit sounds healthy, bananas, apples, grapes, and mangoes are sugar-packed. Stick to berries in moderation — they’re keto’s fruity friends.

Processed Snacks, Breakfast Cereals & Bottled Sauces
Most packaged “healthy” snacks and cereals are full of hidden sugars and starches. Even condiments like ketchup, BBQ sauce, and salad dressings can sneak in 5–10g of sugar per serving. Read those labels like your keto life depends on it (because it kinda does).

BUT — you won’t go hungry. Let’s talk about what you can eat...

This is where keto gets tasty. Focus on:

Healthy Fats (aka Your New Best Friends)
Think butter , olive oil , avocados , coconut oil , ghee , and nuts like macadamias, pecans, and almonds . These fats keep you full, fuel your brain, and make everything taste better. Drizzle, dollop, and sauté to your heart’s content (within your macros, of course).

Protein: Real Food, Real Satisfaction
Fill your plate with meat , poultry , fish , seafood , and eggs . You don’t need to go carnivore, but solid protein keeps you full and helps maintain muscle while burning fat. Bonus points for salmon, sardines, and other fatty fish omega-3 heaven.

Low-Carb Veggies: The Crunch That Counts
Go wild with leafy greens (spinach, kale, rocket), cauliflower (a true keto MVP), broccoli , courgette/zucchini , peppers , mushrooms , and cabbage . These give you fibre, vitamins, and that fresh crunch your body and tastebuds need.

Dairy: Full-Fat & Fabulous
Bring on the mature cheddar , full-fat sour cream , double cream , and creamy cheeses like Brie or goat’s cheese. Skip the low-fat versions they usually replace fat with sugar. Keto says yes to flavour and fullness

No Sugar No Treats? Yes, You Can Have Dessert
Think bakes made with almond flour , coconut flour , and sugar substitutes like erythritol or monk fruit. From mug cakes to fat bombs, keto-friendly goodies are a thing and they slap. Just keep it occasional, not every meal (tempting, we know).

Oh, and bacon. Did we mention bacon?

It’s not just about bacon and bragging rights — the keto lifestyle has a whole buffet of benefits that pull people in (and keep them coming back for more)

Fat Loss Without Feeling Starved

Keto flips your body from burning carbs to burning fat for fuel (a state called ketosis ). That means your body starts tapping into its own fat stores — even between meals.
And because keto meals are rich in healthy fats and proteins , you feel full and satisfied longer. No more hanger. No more 3 p.m. vending machine stare-downs.
Plus, many people notice they’re losing inches even if the scale moves slowly. That’s body recomposition at work — shedding fat while preserving muscle.

More Stable Energy & Mental Clarity

Say goodbye to the blood sugar rollercoaster . On keto, your energy comes from fat — a slow-burning, consistent fuel source — so you're not crashing after a muffin or needing a nap after lunch.

Many keto converts say they experience sharper focus, less brain fog , and a mental clarity they haven’t had in years. It’s like your brain switches from static to high-definition.

Fewer Cravings, Less Mindless Snacking

One of keto’s secret superpowers is how it tames cravings . Fat and protein help regulate hunger hormones like ghrelin and leptin, so you feel truly full — not just “snacky.”

Balanced Blood Sugar (Even If You're Not Diabetic)

Even if you’ve never worried about blood sugar before, keto can help you avoid those post-meal spikes and slumps. Lower carb intake means fewer insulin surges, which can help with inflammation, energy dips, and even skin issues . Some folks even report improvements in conditions like PCOS, acne, or migraines.

A Calmer Gut and Happier Tummy

Keto can feel like a digestive reset. Many people experience less bloating, gas, and stomach discomfort , especially after cutting out processed foods and gluten-heavy carbs.

If your belly’s been feeling off for years, keto might just be the peace treaty it’s been waiting for.

Mood Boosts & Better Sleep

It’s not all in your head — or maybe it is. Many people say keto helps them feel calmer, less anxious , and just generally better.

More stable blood sugar, better nutrient absorption, and deeper sleep all work together to support your mental and emotional health .

Sure, weight loss might be the goal that brings people in — but it’s the feeling better that keeps them there.
More energy, fewer cravings, clearer skin, better sleep, and an overall sense of control and well-being? That’s the real win.

Watch Out: The Keto Flu (It’s Real — But It’s Temporary)

Let’s talk about the not-so-glamorous part of starting keto: the dreaded keto flu . It’s not actually a flu (no viruses here!), but it can feel like your body’s throwing a bit of a tantrum. Why? Because you’re switching from burning sugar (carbs) to burning fat, and that metabolic rewiring takes a little adjustment.

Common Symptoms:

• Headaches that just won’t quit

• Brain fog or trouble focusing

• Irritability (yes, you might growl at a bread ad)

• Nausea or queasiness

• Muscle cramps or fatigue

• Trouble sleeping

Don’t panic — this usually only lasts a few days to a week, and not everyone gets it . But if you do, here’s how to soften the landing:

How to Fight the Keto Flu Like a Pro

Hydrate like it’s your full-time job.
When you cut carbs, your body flushes out more water and electrolytes — which can leave you feeling wiped. Replenishing is key.

Bring on the salt.
Don't fear the shaker. Add a pinch of sea salt to your water or sip on some warm broth. Sodium is your friend now.

Boost those electrolytes.
Magnesium (leafy greens, almonds), potassium (avocado, salmon, spinach), and sodium (broth, pickles) are crucial. You can also try an electrolyte supplement — just check for hidden sugars.

Rest and be gentle with yourself.
Your body’s working hard behind the scenes. Take it easy, prioritize sleep, and don’t overdo workouts this week.

Ease into keto if needed.
If you’re feeling really rough, you can slightly increase carbs (think low-glycemic veggies) and ease back down gradually.

If your wondering if you have achieved your new fat fueled lifestyle check out our guide for  How To Tell If Your In Ketosis