Why Keto Works for Weight Loss
When you cut carbs below 20–50 grams per day, your insulin levels drop significantly. Lower insulin means your body stops storing fat and starts burning it. Many people also experience reduced appetite on keto because dietary fat and protein are highly satiating.
Sample Day 1 Meal Plan
- Breakfast: Scrambled eggs (3 large) cooked in butter, topped with half an avocado and a pinch of sea salt — approximately 420 calories, 4g net carbs
- Lunch: Lettuce wrap with tuna salad (canned tuna, mayo, celery, dijon mustard) in romaine leaves — approximately 310 calories, 3g net carbs
- Dinner: Baked salmon fillet with roasted asparagus drizzled in olive oil and garlic — approximately 480 calories, 5g net carbs
- Snack: 1 oz cheddar cheese with a handful of macadamia nuts — approximately 200 calories, 2g net carbs
Keto Beginner Tips
- Drink at least 8–10 glasses of water daily — keto causes you to flush water and electrolytes
- Add salt generously to your food and consider a magnesium supplement to prevent the "keto flu"
- Use a free app like Cronometer to track your net carbs for the first 2 weeks
- Meal prep proteins and fat sources on Sunday to make weekdays easier
Foods to Avoid on Keto
- Bread, pasta, rice, and all grains
- Sugar, honey, maple syrup, and fruit juices
- Starchy vegetables like potatoes, corn, and peas
- Most fruit (small amounts of berries are acceptable)
- Low-fat dairy products (they often contain added sugar)
Keto Grocery Essentials
Stock your kitchen with these keto staples: eggs, fatty fish (salmon, sardines), chicken thighs, ground beef, avocados, olive oil, butter, heavy cream, leafy greens, broccoli, cauliflower, zucchini, cheese, and nuts like almonds and macadamias.
