The Keto Diet: A Free Guide for Beginners to Lose Weight and Improve Health

What Is the Keto Diet?

The second stage of the Primal Diet is called the Keto (Ketogenic) Diet, which is like a transition level between the Low-Carb Diet and the Carnivore Diet, which together form the three levels of the Primal Diet.

The Keto Diet is a low-carb, high-fat diet that puts your body into a metabolic state called ketosis, which helps your body shift from burning carbohydrates to burning fat as the primary energy source.

To induce and maintain ketosis, you need to balance your macronutrient intake according to the following rules.

Keto Macros

The key to success in the Keto Diet is hitting the right macronutrient ratios. The basic rule is to supply your daily caloric intake from the following sources:

• Fats: About 70% of daily calories should come from healthy fats
• Protein: 20-25% from high-quality proteins
• Carbohydrates: Less than 20% from non-starchy vegetables and low-carb foods

Tracking your macros (macronutrient intake) is crucial to ensure you stay in ketosis. You can use apps like GoCarnivore or use this Free Macro Calculator to track your daily food intake.

By following this simple rule and maintaining this macronutrient ratio, you force your body into ketosis.

What Is Ketosis?

Ketosis is the metabolic state where your body uses fat (in the form of ketones) for energy instead of glucose (carbohydrates). You enter ketosis by reducing carbohydrate intake to fewer than 20-50 grams per day.

In this state, your liver breaks down fat into ketones, which your brain and muscles use as a more efficient and stable source of fuel.

Based on the level of carbohydrates and other macronutrients you consume, the Keto Diet can be categorized into four main types.

Types of the Ketogenic Diet

There are several variations of the Keto Diet, each designed to suit different needs:

• Standard Ketogenic Diet (SKD): The most common version, with very low carbs (under 20%), moderate protein, and high fat.
• Cyclical Ketogenic Diet (CKD): Alternates between periods of strict keto and higher-carb "refeed" days, often used by athletes.
• Targeted Ketogenic Diet (TKD): Allows extra carbs around workouts for athletes who need quick energy.
• High-Protein Ketogenic Diet: A modified version of the Keto Diet with higher protein intake, around 35%.

Regardless of the type of the Keto Diet, when you start this low-carb diet, your body goes through several changes.

What Happens to My Body on Keto?

By lowering your consumption of carbohydrates, your body:

1. Switches to fat-burning mode: As carbohydrate intake is reduced, your body depletes its glycogen stores and starts using fat for fuel.
2. Produces ketones: The liver converts fat into ketones, which provide energy for your brain and muscles.
3. Lowers insulin and blood sugar levels: With fewer carbohydrates, insulin levels drop, and blood sugar stabilizes, which helps improve metabolic health.
4. Loses weight: As the body burns fat for fuel, you’ll generally notice fat loss, especially around the midsection. However, several metabolic functions work together so that weight loss happens.

How Does the Keto Diet Help with Weight Loss?

The Keto Diet helps with weight loss in several ways:

• Fat-burning mode: By entering ketosis, your body taps into stored fat for energy.
• Reduced appetite: High-fat and protein meals keep you fuller for longer, helping you naturally eat fewer calories.
• Stabilized blood sugar: When you consume fewer carbohydrates, insulin spikes and crashes are reduced, which helps regulate hunger hormones and promotes fat loss.
• Increased metabolism: Ketones may have a thermogenic effect, increasing fat oxidation and boosting metabolism.

To induce these metabolic functions, you need to consume certain foods and avoid others.

What to Eat on the Keto Diet?

To induce and maintain the fat-burning state in the Keto Diet, you should focus on eating high-quality fats, proteins, and low-carb vegetables. Here’s a list of Keto-friendly foods:

• Meats: Beef, pork, chicken, lamb, turkey
• Fish and Seafood: Salmon, mackerel, tuna, shrimp
• Healthy Fats: Avocado, butter, olive oil, coconut oil, and ghee
• Eggs: From chicken, duck, quail
• Low-Carb Vegetables: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and zucchini
• Dairy: Full-fat dairy products like cheese, cream, and unsweetened yogurt

What to Avoid on the Keto Diet?

You should avoid the following high-carb foods that can kick you out of the fat-burning mode:

• Sugary foods: Candy, cakes, cookies, soda, and fruit juices
• Grains and starches: Bread, pasta, rice, and cereals
• Starchy vegetables: Potatoes, sweet potatoes, and corn
• Legumes: Beans, lentils, chickpeas, and peas
• Processed foods: Anything with added sugars, artificial sweeteners, or hidden carbs

While Keto limits carbohydrates, you can still enjoy plenty of non-starchy vegetables, which provide essential nutrients.

Vegetables on a Ketogenic Diet

Only low-carb greens are allowed on the Keto Diet; examples include:

• Leafy greens: Spinach, kale, arugula, lettuce
• Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts
• Other low-carb veggies: Zucchini, cucumbers, bell peppers, and asparagus

Avoid starchy vegetables like potatoes, corn, and carrots, which are higher in carbohydrates. By eliminating these foods from your daily meals and replacing them with low-carb options, you can induce ketosis, which can lead to various health benefits.

Keto Diet Benefits

Various studies on low-carb ketogenic diets show several significant benefits, including the following [1] [2].

• Promoting weight loss
• Reversing the signs of metabolic syndrome
• Managing insulin resistance and type 2 diabetics
• Reducing inflammation
• Improving epigenetic profiles
• Helping cancer treatments
• Increasing longevity 
• Boosting brain function
• Decreasing hunger and cravings

Promoting Weight Loss

A 2004 study on the long-term effects of the Keto Diet on weight management showed that it significantly lowered the body weight and body mass index (BMI) of obese individuals.

It also reduced triglycerides, LDL cholesterol, and blood glucose and increased HDL cholesterol levels [3].

Reversing the Signs of Metabolic Syndrome

A 2024 study on the effect of the Ketogenic Diet on metabolic and non‐metabolic diseases indicated that the Keto Diet can have positive effects on controlling carbohydrates, reducing glycemic control and glycated hemoglobin, and weight loss.

These positive effects can help improve diabetes, non‐alcoholic fatty liver, PCOS, obesity, libido, oral health, hypertension, and mental problems [4] [5].

A 2024 narrative on the impact of the Ketogenic Diet on obesity and metabolic disorders showed that it can help obese individuals lose weight [6].

Managing Insulin Resistance and Type 2 Diabetics

A 2020 meta-analysis on the impacts of the Ketogenic Diet on glycemic control in diabetic patients suggested that the Ketogenic Diet can help glycemic control and lipid profile and can be used to treat Type 2 diabetes [7].

A 2023 review of the meta-analyses on preventing and treating diabetes mellitus indicated that the Keto Diet can positively impact glycated hemoglobin, glucose, and insulin in diabetes patients [8].

A 2023 study on the effect of the Ketogenic Diet on insulin sensitivity and weight loss showed that the Keto Diet can improve insulin sensitivity by impacting body fat and weight loss.

This diet can also provide direct insulin-sensitizing effects due to restricting carbohydrates to decrease blood glucose and insulin levels. Ketone bodies can also positively impact insulin signaling [9].

A 2021 systematic review on the impacts of ketogenic diets on Type 2 diabetes showed that the Keto Diet can reduce glycemia, decrease fasting insulin levels, lower insulin resistance, and decrease the need for insulin and/ or oral glycemic medications [10].

A 2021 study on the impact of ketogenic diets on chronic diseases showed that very low-carbohydrate diets can promote various health conditions, including obesity, diabetes, and liver disease [11].

Reducing Inflammation

A 2018 study on the anti-inflammatory effects of the Ketogenic Diet showed that the Keto Diet inhibits nuclear factor kappa-light-chain-enhancer of activated B cells (NF-kB) activation and nucleotide-binding domain, leucine-rich-containing family, pyrin domain-containing-3 (NLRP3) inflammasome as well as histone deacetylases (HDACs), which improves memory encoding [12].

A 2024 systematic review and meta-analysis of randomized controlled trials on the impact of the Keto Diet on inflammation-related markers showed the diet’s positive effects on inflammation markers, including TNF-α and IL-6 [13].

Improving Epigenetic Profiles

Studies on the epigenome modulation induced by the Keto Diet showed that ketogenic diets and their very low-carb versions positively affect obesity, metabolic diseases, and related disorders, neurological diseases, and various pathological conditions, such as cancer, nonalcoholic liver disease, and chronic pain through modulating the epigenome, resulting in changes in DNA methylation, histone modifications, and miRNA levels [14] [15].

A 2022 study on the role of the gut microbiota in the positive impacts of the Ketogenic Diet showed that this diet benefits metabolic health and decreases seizure activities, which are mediated by the gut microbiota [16].

Helping Cancer Treatments

A 2017 study on the role of the Keto Diet in cancer indicated that the Ketogenic Diet can complement chemotherapeutic and radiotherapeutic treatment to improve tumor response [17].

A 2024 study on the role of the Ketogenic Diet on cancer treatment showed that integrating this low-carb diet with standard treatment protocols can positively impact the antitumor effects of chemotherapy, enhance treatment tolerability, and boost life quality [18] [19].

Increasing Longevity

A 2017 study on the role of the Keto Diet on longevity indicated that a ketogenic diet can extend longevity and health span in adult mice [20].

A 2018 study on the effect of ketogenic diets on mortality suggested that an isoprotein Keto Diet, fed on alternate weeks to prevent obesity (Cyclic KD), can decrease mid-life mortality but does not impact maximum lifespan [21].

Boosting Brain Function

A 2022 narrative review on the effects of ketosis on cognition and brain function showed that ketone bodies produced during ketosis can be used as an energy source.

This helps make up for the lack of energy from glucose when ketones are available in high amounts in the blood, which can improve brain function and slow down disease progression [22].

Decreasing Hunger and Cravings

A 2023 systematic review on the impacts of the Ketogenic Diet on cognition showed that the diet can improve cognition in areas such as working memory, reference memory, and attention and alleviate age-related cognitive decline [23].

Despite these positive effects, a Keto Diet can cause some side effects during the initial adaptation phase. These side effects generally fade away as your body adapts to the new eating style and by drinking enough water, but it’s good to know about them in advance.

Keto Diet Side Effects

Shifting to a low-carbohydrate eating habit can cause changes in digestion and metabolism. The most common side effects are as follows [24] [25] [26]:

• Keto Flu: As your body adapts to ketosis, you may experience symptoms like fatigue, headaches, and irritability. To manage this, stay hydrated and increase your intake of electrolytes (sodium, potassium, magnesium).
• Digestive Issues: Some individuals may experience constipation or diarrhea during the initial adaptation phase. To minimize these side effects, consume low-carb vegetables and drink plenty of water.
• Dehydration and Electrolyte Imbalance: Carbohydrates hold water in the body. Each gram of carbs contains 3 grams of water, so reducing them can lead to dehydration and loss of important minerals. Supplement with electrolytes and drink lots of water.

These side effects are temporary and usually don’t last long. As your body adapts to low levels of carbohydrates, health benefits emerge, which is especially important for those aiming to heal certain health conditions.

Is Keto Good or Bad for You?

If you want to alleviate cancer symptoms, deal with autoimmune conditions, improve brain and mental function, and address anxiety, depression, or sleep disorders, the Ketogenic Diet can help you.

Keto can promote rapid weight loss, improve blood sugar control, reduce inflammation, and enhance mental clarity. It may be especially helpful for people with metabolic conditions like type 2 diabetes or obesity.

However, it can be difficult to sustain long-term, and sensitive individuals may experience side effects like nutrient deficiencies or digestive issues.

So, it’s important to consult a healthcare provider before starting it, especially if you have pre-existing health conditions.

So, to start a healthy Keto Diet, you should do it in the right way using the following sample meal plan.

Sample 3-Day Keto Diet Meal Plan

Here is a simple 3-day Keto Diet meal plan to get you started:

Day 1

• Breakfast: Scrambled eggs with spinach and avocado
• Lunch: Grilled chicken salad with olive oil and avocado
• Dinner: Baked salmon with roasted broccoli

Day 2

• Breakfast: Greek yogurt with chia seeds and a few berries
• Lunch: Tuna salad wrapped in lettuce leaves
• Dinner: Beef stir-fry with broccoli and bell peppers

Day 3

• Breakfast: Omelet with cheese, mushrooms, and tomatoes
• Lunch: Grilled steak with mixed greens and olive oil dressing
• Dinner: Pork chops with cauliflower rice and sautéed spinach

After planning your meals, you just need to consider the following tips to transition into the Keto Diet.

How to Start the Keto Diet?

To successfully start the keto diet, follow these steps:

1. Aim for less than 50g of net carbs per day, ideally between 20-30g, to enter ketosis.
2. Prepare Keto-friendly meals to avoid high-carb foods when hungry.
3. Use a tracking app like GoCarnivore to monitor your macronutrient intake.
4. Drink plenty of water and ensure you're getting enough sodium, potassium, and magnesium.

Summary

The Keto Diet is a healthy way to lose weight, boost metabolic health, and improve mental clarity. By reducing carbohydrates and increasing healthy fats, you can put your body into a state of ketosis, where fat is burned for energy.

While Keto has many benefits, it’s important to follow the guidelines carefully and make adjustments based on your body’s needs. You can always consult healthcare professionals to ensure the new dietary changes align with your health status, needs, and goals.