I still remember the day I decided to start the ketogenic diet. I was tired of feeling sluggish, frustrated with my weight because I had gained some extra pounds over the holidays. I know many of my clients have done diets that left them feeling deprived and exhausted, and I know for myself I didn’t want to feel that way. I had heard about keto from a friend who had lost a ton of weight and had sky-high energy levels, so I figured, “Why not give it a shot?” But let me tell you, diving into keto without a plan is like jumping into the deep end of a pool without knowing how to swim. You need a strategy. And that’s exactly what I’m going to share with you today—how to start keto the right way, so you get results without feeling overwhelmed.
Step 1: Understand What Keto Really Is
The ketogenic diet is not just another low-carb diet. It’s a metabolic shift that turns your body into a fat-burning machine. Instead of using glucose from carbs for energy, your body starts using ketones—molecules derived from fat. To get into this fat-burning state (called ketosis), you need to limit your carb intake to about 20-50 grams per day and increase your healthy fat consumption.
Think of it this way: Your body is like a hybrid car. Normally, it runs on gasoline (carbs), but when you go keto, it switches to electricity (fat). And once you make the switch, you’ll experience benefits like steady energy levels, reduced hunger, and effortless weight loss.
Step 2: Set Yourself Up for Success
Most people fail at keto because they don’t prepare. Here’s how to avoid common pitfalls:
Clear Out the Junk: Remove high-carb temptations from your kitchen. That means saying goodbye to bread, pasta, sugary snacks, and processed foods.
Stock Up on Keto-Friendly Foods: Fill your fridge and pantry with foods like eggs, avocado, fatty fish, grass-fed meat, cheese, nuts, and low-carb veggies like spinach and broccoli.
Plan Your Meals: Having a meal plan is crucial. If you don’t know what to eat, you’ll be more likely to fall off track. (P.S. If you click on this link here, you’ll get access to my absolute favorite custom keto meal plan!)
Step 3: Watch Out for the “Keto Flu”
Ah, the dreaded keto flu. It’s that groggy, tired, headachy feeling some people get in the first few days of keto. It happens because your body is adjusting to burning fat instead of carbs. But don’t worry—it’s temporary, and you can minimize it by:
Drinking plenty of water (at least half your body weight in ounces).
Increasing your salt intake (since keto can flush out electrolytes).
Eating enough fat—seriously, don’t skimp on the fat!
Getting enough sleep and giving your body time to adapt.
Step 4: Focus on Whole Foods and Healthy Fats
A common mistake beginners make is relying too much on processed keto snacks and “dirty keto” foods. Sure, bacon and cheese are delicious, but a well-balanced keto diet includes:
Healthy fats like avocado, olive oil, nuts, and coconut oil.
Quality protein sources like grass-fed beef, pasture-raised eggs, and wild-caught fish.
Plenty of nutrient-dense, low-carb vegetables.
The more you nourish your body with whole foods, the better you’ll feel.
Step 5: Track Your Macros (At Least in the Beginning)
At first, it can be tricky to know if you’re eating the right amount of fat, protein, and carbs. Using a tracking app like Carb Manager or MyFitnessPal can help you stay on target. Here’s a basic breakdown:
70-75% Fat
20-25% Protein
5-10% Carbs
After a few weeks, you’ll get the hang of it and won’t need to track as much.
Step 6: Be Patient and Stay Consistent
Keto isn’t a magic bullet, but it is a highly effective way to lose weight and improve your health—if you stick with it. The first week or two may be tough, but once you adapt, you’ll notice incredible changes in your body and energy levels. Stay consistent, trust the process, and remember why you started.
Step 7: Incorporate Intermittent Fasting for Faster Results
One of the best ways to accelerate fat loss on keto is to combine it with intermittent fasting (IF). IF involves cycling between periods of eating and fasting, which can help you get into ketosis faster and burn more fat. A popular method is the 16:8 fasting window, where you fast for 16 hours and eat within an 8-hour window. Not only does IF complement keto beautifully, but it also enhances mental clarity and improves insulin sensitivity.
Step 8: Exercise Smartly While on Keto
Exercise can enhance your keto results, but you need to be mindful of how your body adapts. During the first week or two, you may feel a dip in performance. That’s normal! Once fully fat-adapted, many people find they have better endurance and sustained energy. Great workouts to pair with keto include:
Strength Training: Helps preserve muscle mass while burning fat.
Low-Intensity Cardio: Walking, swimming, or biking to boost fat burning.
High-Intensity Interval Training (HIIT): Short bursts of intense exercise can help maximize fat loss.
Step 9: Listen to Your Body
One of the best things about keto is that it teaches you how to listen to your body’s hunger signals. Unlike high-carb diets that cause energy crashes and cravings, keto helps regulate appetite naturally. If you’re not hungry, don’t force yourself to eat. If you feel unusually tired or off, assess your electrolytes and hydration.
Step 10: Celebrate Your Wins and Stay Motivated
Keto is a lifestyle, not a quick fix. Set small goals and celebrate your victories along the way—whether it’s losing a few pounds, having more energy, or fitting into clothes that didn’t fit before. Join keto communities, find keto-friendly recipes, and keep reminding yourself why you started.
Crissy’s Keto Transformation: From Struggling to Thriving
I want to share a great story of one of my clients. Crissy, a 52-year-old working mother, came to my small group personal training sessions wanting to lose weight and boost her energy levels. She had tried several diets but always ended up gaining the weight back and struggled to find a routine that fit her busy life.
After discussing her goals and lifestyle, I introduced her to a balanced keto approach, paired with strength training and metabolic workouts from my program. Instead of focusing on extreme carb-cutting, I guided Crissy toward healthy fats, moderate protein, and strategic carb cycling around her workouts.
The Results:
✅ Dropped 25 lbs in 10 weeks — without feeling deprived or restricted
✅ Increased strength & endurance — going from struggling with basic exercises to feeling strong and confident lifting weights
✅ More energy & focus — no more afternoon slumps, feeling energized all day
✅ Improved relationship with food — no longer feeling the urge to binge on carbs
Crissy’s biggest win? She stayed consistent and enjoyed the journey. Keto became a lifestyle that not only aligned with her fitness goals but also helped her thrive in her everyday life.
Bonus Tip: Get a Custom Keto Meal Plan
If you want to skip the guesswork and follow a plan that’s tailored to your body and goals, I highly recommend checking out this custom keto meal plan. It takes the stress out of meal planning and makes keto super simple.
Starting keto the right way can be the difference between success and frustration. Follow these steps, stay committed, and before you know it, you’ll be experiencing all the amazing benefits keto has to offer.
Now, go crush it!