Need a Keto Meal Plan you can stick with? If you’re just starting, check out this Keto Diet Plan for week 1 so you can get started on the right foot!
How To Start A Keto Diet
For those of you who would like to give Keto a try and don’t know where to start, I’ve put together a simple plan of keto meals to help you kick off the first week. This covers everything from keto dinner ideas to keto snacks .
My goal here is to boil it down and make the ketogenic diet easy and less intimidating in order to get you started.
Keys To 4 Weeks Of Success
- Keto Diet Plan Week 2 - Read ahead to see what changes you’ll need to make going into another successful week.
- Keto Diet Plan Week 3 - Find out what steps you can take to make solid lifestyle changes to stay on track.
- Keto Diet Plan Week 4 - Round out a successful month of low carb eating with this week’s keto diet plan!
The ketogenic (keto) diet is based on a metabolic process called “ketosis,” which happens when your body does not have enough glucose for energy, so it burns fat instead. During ketosis, chemical molecules called “ketones” are produced in the liver when fat is burned, and they are sent into your bloodstream to be used as fuel for the brain, muscles, and tissues. The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead.
The keto diet is a low-carb , moderate-protein, and high-fat plan , which usually breaks down into the following daily percentages: • 60 to 75% of calories from fat • 15 to 30% of calories from protein • 5 to 10% of calories from carbs
Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day.
Fruits are naturally high in sugars, so they should be eaten sparingly. Some fruits are lower in natural sugars and are easier to fit into your macros. Generally, berries such as strawberries, blueberries, blackberries, and raspberries are a good option when you’re living a low carb lifestyle.
The first week is mainly water loss. But the more you have to lose, the faster you will lose. If you only have a little to lose, it may take a few weeks to start seeing real weight loss.
Keto weight loss will fluctuate from week to week and depending on how much they have to lose. Try not to compare your weight loss success to someone else’s.
It depends on how strict you are. If you restrict carbs to below 20 grams, it typically takes 2-3 days to go into ketosis. It may however, take a week or two to get fat-adapted
The most popular choice for a keto breakfast is bacon and eggs. But a lot of people can get tired of not having variety quickly. Try my keto pancakes or low carb yogurt to mix things up and stay within your macros.
Week 1 Ketogenic Diet Macros
For week 1 of keto, I recommend keeping it very simple in order to get your body used to running without an influx of carbs. So for this week don’t worry about calories, portion sizes or whether you’re in ketosis . This week is just about training you to avoid starches and sugars and training your body to run off fat rather than sugar.
Every meal does not have to be in balance, but the proportions should be close to these at the end of the day.
These macros will become important later in the diet, but don’t worry about them for week 1.
Let me repeat this. Do NOT WORRY about macros during your first week. It can become overwhelming really quickly.
If you must calculate macros, here is my free keto macro calculator for you to use
How to Start Keto | How Do Beginners Do Keto?
- Cut out high glycemic foods like bread, pasta, and rice, but believe it or not, because there are so many great substitutions you won’t miss these starchy foods. And by substituting these foods with high fat low carb foods, you won’t get hungry.
- Eat lots of non-starchy veggies like cauliflower, broccoli, and green leafy vegetables.
- Your proteins will be moderate , with only 15 to 30% of your total intake coming from healthy proteins like chicken, beef, fish or tofu.
- Fats will make up the rest of your daily intake. These should come good fats like nuts or nut butters, olive oil, avocados, and cheese. Here are some of the low carb fruits, vegetables, and nuts you can eat on keto.
Three rules for a Ketogenic Meal Plan | Week 1
Here are 3 simple examples of keto meals you should plan to eat to kickstart your Keto journey in week 1:
- Cut out potatoes, pasta, bread, rice, grains, beans, and sugar and don’t eat too many fruits. Start looking for hidden sugars in many of the things we eat like jellies, pasta sauce, salad dressing, peanut butter, etc. If you would like to eat fruit, try to stick to low glycemic varieties like berries.
- Eat whatever you want for meats, eggs, vegetables, cheese, nuts, avocados, and fats.
- Eat meat, nuts, and cheese for snacks. Cheese sticks wrapped in turkey or ham, salami or pepperoni, nuts, and avocados make the best keto snacks to keep on hand as keto diet snacks. Have as much as you need of these to stave off hunger.
The Best Free Keto Meal Plan For Week 1 | What Do You Eat The First Week Of Keto?
So many of you asked for a starting keto meal plan, that I just created one packed with keto diet recipes and easy keto meals for you to start off with.
I’ve put together a very affordable keto meal plan to help you keep on your way to ketosis. You’ll find keto dinner ideas Instantly Download and print this 1-week Meal plan to make cooking fast, easy, flexible, and delicious!
Save Time With Keto
This easy keto meal plan for beginners is very simple. Here are some rules for you to create fabulous low carb menus, without cooking all the time.
- Cook on weekends.
- Cook dinner each night.
- Eat leftovers for lunch.
- Eat Keto friendly snacks .
- Don’t be afraid to eat keto desserts for breakfast ! Of course, you can always do eggs and bacon, nuts, yogurt etc. for breakfast. But there’s nothing wrong with eating an almond scone for dessert as well as breakfast.
What Do You Eat On A Keto Diet Plan?
Tips & Tricks for Staying on A Ketogenic Diet
- Do not get discouraged. Remember you are breaking a life-long habit of carbohydrate addiction, and it could get uncomfortable as your body reacts both physically and mentally.
- You might feel sluggish. Keep in mind that means it’s working — your body is transferring from using one form of fuel to another, and you will begin to see results soon.
- Moral support. we have a great FB family support page .
- You’ll soon feel energetic. Many people report ending this week feeling energetic and even starting to see some keto weight loss. If you’re not one of them, hang in there, it will come soon.
Free Resources for How to Follow A Ketogenic Diet
GET THE FREE PRINTABLE CHART FOR 4 WEEKS TO KETOSIS BY CLICKING HERE!
- Here is my list of some of my best Keto recipes for you to take a look at as you decide what to eat on keto diets. Make these recipes and eat as much as you want. Try as many of my best keto recipes as is comfortable for you so you can start to see which keto substitutions work best for your lifestyle.
- Some people on keto really miss the texture of bread, so if this is you, try my chaffle recipes as well as my famous keto bread recipe .
- If you’re following a vegetarian diet start here.
You may also want to check out my Keto Instant Pot Cookbook –the only Keto Cookbook authorized by Instant Pot . This cookbook is full of delicious recipes that even your non-keto family will love.
THAT IS IT for week one! Keto can be very simple. People complicate it for some reason but as you know I’m a fan of stupid simple.
Check out tips and tricks for staying on track for the next 3 weeks
- Keto Diet Plan Week 2 - Read ahead to see what changes you’ll need to make going into another successful week.
- Keto Diet Plan Week 3 - Find out what steps you can take to make solid lifestyle changes to stay on track.
- Keto Diet Plan Week 4 - Round out a successful month of low carb eating with this week’s keto diet plan!
If you love these tips and tricks for a Keto Meal Plan, make sure you share it on Facebook and Instagram. Don’t forget to save this Keto Diet Plan so you can look back on it later for more guidance!
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
Need a Keto Meal Plan you can stick with? If you’re just starting, check out this Keto Diet Plan for week 1 so you can get started on the right foot!
How To Start A Keto Diet
For those of you who would like to give Keto a try and don’t know where to start, I’ve put together a simple plan of keto meals to help you kick off the first week. This covers everything from keto dinner ideas to keto snacks .
My goal here is to boil it down and make the ketogenic diet easy and less intimidating in order to get you started.
Keys To 4 Weeks Of Success
- Keto Diet Plan Week 2 - Read ahead to see what changes you’ll need to make going into another successful week.
- Keto Diet Plan Week 3 - Find out what steps you can take to make solid lifestyle changes to stay on track.
- Keto Diet Plan Week 4 - Round out a successful month of low carb eating with this week’s keto diet plan!
The ketogenic (keto) diet is based on a metabolic process called “ketosis,” which happens when your body does not have enough glucose for energy, so it burns fat instead. During ketosis, chemical molecules called “ketones” are produced in the liver when fat is burned, and they are sent into your bloodstream to be used as fuel for the brain, muscles, and tissues. The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead.
The keto diet is a low-carb , moderate-protein, and high-fat plan , which usually breaks down into the following daily percentages: • 60 to 75% of calories from fat • 15 to 30% of calories from protein • 5 to 10% of calories from carbs
Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day.
Fruits are naturally high in sugars, so they should be eaten sparingly. Some fruits are lower in natural sugars and are easier to fit into your macros. Generally, berries such as strawberries, blueberries, blackberries, and raspberries are a good option when you’re living a low carb lifestyle.
The first week is mainly water loss. But the more you have to lose, the faster you will lose. If you only have a little to lose, it may take a few weeks to start seeing real weight loss.
Keto weight loss will fluctuate from week to week and depending on how much they have to lose. Try not to compare your weight loss success to someone else’s.
It depends on how strict you are. If you restrict carbs to below 20 grams, it typically takes 2-3 days to go into ketosis. It may however, take a week or two to get fat-adapted
The most popular choice for a keto breakfast is bacon and eggs. But a lot of people can get tired of not having variety quickly. Try my keto pancakes or low carb yogurt to mix things up and stay within your macros.
Week 1 Ketogenic Diet Macros
For week 1 of keto, I recommend keeping it very simple in order to get your body used to running without an influx of carbs. So for this week don’t worry about calories, portion sizes or whether you’re in ketosis . This week is just about training you to avoid starches and sugars and training your body to run off fat rather than sugar.
Every meal does not have to be in balance, but the proportions should be close to these at the end of the day.
These macros will become important later in the diet, but don’t worry about them for week 1.
Let me repeat this. Do NOT WORRY about macros during your first week. It can become overwhelming really quickly.
If you must calculate macros, here is my free keto macro calculator for you to use
How to Start Keto | How Do Beginners Do Keto?
- Cut out high glycemic foods like bread, pasta, and rice, but believe it or not, because there are so many great substitutions you won’t miss these starchy foods. And by substituting these foods with high fat low carb foods, you won’t get hungry.
- Eat lots of non-starchy veggies like cauliflower, broccoli, and green leafy vegetables.
- Your proteins will be moderate , with only 15 to 30% of your total intake coming from healthy proteins like chicken, beef, fish or tofu.
- Fats will make up the rest of your daily intake. These should come good fats like nuts or nut butters, olive oil, avocados, and cheese. Here are some of the low carb fruits, vegetables, and nuts you can eat on keto.
Three rules for a Ketogenic Meal Plan | Week 1
Here are 3 simple examples of keto meals you should plan to eat to kickstart your Keto journey in week 1:
- Cut out potatoes, pasta, bread, rice, grains, beans, and sugar and don’t eat too many fruits. Start looking for hidden sugars in many of the things we eat like jellies, pasta sauce, salad dressing, peanut butter, etc. If you would like to eat fruit, try to stick to low glycemic varieties like berries.
- Eat whatever you want for meats, eggs, vegetables, cheese, nuts, avocados, and fats.
- Eat meat, nuts, and cheese for snacks. Cheese sticks wrapped in turkey or ham, salami or pepperoni, nuts, and avocados make the best keto snacks to keep on hand as keto diet snacks. Have as much as you need of these to stave off hunger.
The Best Free Keto Meal Plan For Week 1 | What Do You Eat The First Week Of Keto?
So many of you asked for a starting keto meal plan, that I just created one packed with keto diet recipes and easy keto meals for you to start off with.
I’ve put together a very affordable keto meal plan to help you keep on your way to ketosis. You’ll find keto dinner ideas Instantly Download and print this 1-week Meal plan to make cooking fast, easy, flexible, and delicious!
Save Time With Keto
This easy keto meal plan for beginners is very simple. Here are some rules for you to create fabulous low carb menus, without cooking all the time.
- Cook on weekends.
- Cook dinner each night.
- Eat leftovers for lunch.
- Eat Keto friendly snacks .
- Don’t be afraid to eat keto desserts for breakfast ! Of course, you can always do eggs and bacon, nuts, yogurt etc. for breakfast. But there’s nothing wrong with eating an almond scone for dessert as well as breakfast.
What Do You Eat On A Keto Diet Plan?
Tips & Tricks for Staying on A Ketogenic Diet
- Do not get discouraged. Remember you are breaking a life-long habit of carbohydrate addiction, and it could get uncomfortable as your body reacts both physically and mentally.
- You might feel sluggish. Keep in mind that means it’s working — your body is transferring from using one form of fuel to another, and you will begin to see results soon.
- Moral support. we have a great FB family support page .
- You’ll soon feel energetic. Many people report ending this week feeling energetic and even starting to see some keto weight loss. If you’re not one of them, hang in there, it will come soon.
Free Resources for How to Follow A Ketogenic Diet
GET THE FREE PRINTABLE CHART FOR 4 WEEKS TO KETOSIS BY CLICKING HERE!
- Here is my list of some of my best Keto recipes for you to take a look at as you decide what to eat on keto diets. Make these recipes and eat as much as you want. Try as many of my best keto recipes as is comfortable for you so you can start to see which keto substitutions work best for your lifestyle.
- Some people on keto really miss the texture of bread, so if this is you, try my chaffle recipes as well as my famous keto bread recipe .
- If you’re following a vegetarian diet start here.
You may also want to check out my Keto Instant Pot Cookbook –the only Keto Cookbook authorized by Instant Pot . This cookbook is full of delicious recipes that even your non-keto family will love.
THAT IS IT for week one! Keto can be very simple. People complicate it for some reason but as you know I’m a fan of stupid simple.
Check out tips and tricks for staying on track for the next 3 weeks
- Keto Diet Plan Week 2 - Read ahead to see what changes you’ll need to make going into another successful week.
- Keto Diet Plan Week 3 - Find out what steps you can take to make solid lifestyle changes to stay on track.
- Keto Diet Plan Week 4 - Round out a successful month of low carb eating with this week’s keto diet plan!
If you love these tips and tricks for a Keto Meal Plan, make sure you share it on Facebook and Instagram. Don’t forget to save this Keto Diet Plan so you can look back on it later for more guidance!
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
If you already signed up, you should have received an email with a password to give you unlimited access to our FREE Printable Library. The password is case sensitive. Enter it below and get printing!
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Easy guide for how to start a keto diet or how to start a low carb diet. Includes basics of the keto diet plan , low carb food lists, delicious keto & low carb recipes , and lots of free resources for a ketogenic diet.
What Is The Keto Diet?
A keto or ketogenic diet is a very low-carb diet, which can help you burn fat more effectively. In addition to weight loss and management of Type 2 Diabetes, people have experienced many other health benefits by following a low carb, or ketogenic diet.
But how do you start on a ketogenic diet? This post will help teach you everything you need to know about how to start keto .
How To Start Keto
Should you follow a diet plan? A meal plan for keto? Should you track? What can you eat on a keto diet?
So many questions. And really, so so so many answers–not all of which are based in science.
I have tried to compile some articles below on how to get into ketosis by following a 4-week eating plan. This is a great keto diet plan for beginners. But I’ve also added next-level tips for those of us who need to get back to a keto way of eating.
From learning about ketogenic diet foods–which are not diet foods at all the way you might have traditionally viewed them–to ketogenic diet recipes, and a support group, plus references to my ketogenic cookbooks, you will find all that you need for getting started on a keto diet.
EASY guide for how to start a keto diet or how to start a low carb diet. Includes basics of the keto diet plan, low carb food lists, how to calculate macros for a keto diet, delicious keto & low carb recipes and lots of free resources for a ketogenic diet.
What Can You Eat On Keto? | Free Printable Chart
Starting a Keto diet doesn’t have to be difficult! Read this to answer the simple question, “What Can You Eat On Keto?” Get the free printable chart too!
Keto Diet Plan | Week 1
Not sure where to start on keto? Start here. This is a simple plan that many in my Facebook group have followed and have gotten great results from. Small baby steps will lead you to success when starting a Keto Diet
Keto Diet Plan | Week 2
Keto tips week 2! Thinking of getting started on Keto? Totally confused by where to start? It’s easy to get overwhelmed. These posts break down how to get started on Keto in an easy way. This is week 2 of keto tips! This plan makes small changes at a time so you can ease your way into keto.
Keto Diet Plan | Week 3
Keto tips week 3! Thinking of getting started on Keto? Totally confused by where to start? It’s easy to get overwhelmed. These posts break down how to get started on Keto in an easy way. This is week 3 of keto tips!
Keto Diet Plan | Week 4 | Understanding Macros | How to Calculate Macros on a Ketogenic Diet
Keto Diet Plan Week 4! Wondering how to start Keto? Totally confused by where to start? It’s easy to get overwhelmed. These posts break down how to start on Keto in an easy way. This is week 4 of keto tips!
How To Calculate your Macros for a Keto Diet
This article will explain macros for a keto diet. I’ve also included a calculator for you to determine the right proportions of macros as you determine how to get into, and stay in ketosis. Learning to calculate macros is critical to ensuring that you can get into ketosis and stay in ketosis.
Best Low Carb Fruits, Vegetables and Nuts For A Keto Diet
Super convenient guide of the Best Low Carb Fruits, Vegetables and Nuts for a Keto Diet!
Best Low Carb Protein Shakes
Want some protein shakes you’ll actually ENJOY drinking? I’ve made a list of all the Best Low Carb Protein Shakes just for you. These are all perfect for Keto and low-carb diets and are SO good!
11 Popular Keto Myths Debunked
There are so many myths and half-truths surrounding the keto diet so I would like to debunk and discuss the most popular ones.
KETO SWEETENERS : BEST AND WORST
There’s a lot of confusion regarding alternative sweeteners and their effect on ketosis, so in this article, I will break down the types of sweeteners, how they affect ketosis and the pros and cons of each.
Keto Fast Food Options
If you think you can’t find keto fast food options when dining at fast food restaurants, we’ve got great news for you! Because of the rise in popularity of the keto diet, fast food restaurants are getting on board and offering customers some delicious and easy keto fast food options.
Ultimate Low Carb Starbucks Drinks Your Tastebuds Will Love
Learning how to order low carb at Starbucks is a little more complicated than you think. This easy guide will break it down for you and soon, you will be ordering keto friendly drinks and food at Starbucks–just like a pro.
How to Break a Weight Loss Plateau on a Low Carb Diet
Are you trying to lose weight through a low carb or keto lifestyle but you’ve hit a weight loss plateau you can’t seem to overcome? My guide on How to Break a Weight Loss Plateau on a Low Carb Diet will help you get out of that weight loss rut!
Keto Basics | 10 Things to Get Back to Keto Basics
Here is a list of 10 things that I consider weight loss basics or keto basics that help me lose a regain from following the basic things that I did while on Keto the first time.
What Can You Eat On The First Week Of Keto?
If you’re trying to get into ketosis and wondering what you should eat? Eat my low carb recipes.
Pick what looks good from these 200+ recipes. ONLY eat food made from these recipes.
You will be in ketosis. It’s really THAT SIMPLE.
Which Keto Desserts Can You Eat?
Are Sugar cravings getting to you? Dying for something sweet? Pick a recipe from the ones below.
Make it. Eat it. Rejoice and feel good knowing you can have some desserts and still be in Ketosis.
Out and about and unsure as to what is safe to eat on a keto diet? I’ve put together a great guide for Keto Fast Food Options. The guide also includes a super convenient downloadable/printable that you can take with you when you’re on the road!
Support For How To Start A Keto Diet
Looking for a kind, friendly, and knowledgeable Keto Support Group? Join the Twosleeevers Keto Group filled with foodies and kind people, where we support low carb and keto ways of eating.
It’s a place you’ll never be shamed, or told: “That’s not keto!”
Intermittent Fasting Explained | What Is Intermittent Fasting?
If you’ve been on a keto diet for any amount of time, I’m sure you’ve heard about Intermittent Fasting (or I/F) and wondered whether it’s something you should incorporate into your keto lifestyle.
Check out my guide on Intermittent Fasting Made Simple for a complete how-to on how it can help you lose weight on the keto diet!
Looking for the best Keto Cookbooks?
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
So there you have it. All the resources you need on how to start keto in one convenient place. This should cover most everything you need to know about how to start keto.
Originally Published February 28, 2019
