How To Start A Keto Diet At Home

The ketogenic diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. When you make a drastic cut in carbohydrates, your body goes into a stage called Ketosis. Health benefits can include weight loss and lowering your risk for certain diseases including cardiovascular diseases (CVD).

Here's How You Can Start A Keto Diet At Home

Reduce Carbs While Embracing Vegetables

A low-carb diet is essential to achieving ketosis, the metabolic state where your body burns fat for energy instead of carbohydrates. However, "low carb" doesn't mean eliminating carbs. Start by limiting your net carb intake to 20 grams or fewer daily for about two weeks to initiate ketosis, as seen in the Atkins 20 plan. Gradually reintroduce small amounts of net carbs while maintaining fat-burning. Ensure your diet includes nutrient-dense, non-starchy vegetables like kale, spinach, broccoli, and peppers to provide essential vitamins, minerals, and fibre. This combination helps prevent cravings and keeps you satisfied.

Minimize Stress

High-stress levels can interfere with ketosis by increasing cortisol, a hormone that elevates blood sugar. If you're experiencing heightened stress at work or home, consider postponing your keto journey until you can better manage your stress. To support your efforts, practice relaxation techniques like yoga or meditation, ensure regular exercise, and prioritize quality sleep.

Increase Healthy Fats

Keto diets replace reduced carbs with increased fat, often accounting for at least 60% of daily calorie intake. Many people under consume fat due to long-standing dietary advice to avoid it. Focus on healthy fat sources like olive oil, avocado, coconut oil, nuts, eggs, and fatty fish. These foods like nuts provide sustained energy and help curb hunger between meals.

Boost Exercise Levels

Regular physical activity complements the keto diet by depleting glycogen stores more quickly, helping your body transition to fat-burning mode. Whether it's walking, weightlifting, or yoga, exercise accelerates the onset of ketosis and supports overall health.

Stay Hydrated

Proper hydration is vital during keto, especially in the early stages, as low-carb diets often have a diuretic effect. Drink plenty of water—at least 6–8 glasses daily—to avoid dehydration, constipation, or dizziness. Incorporating electrolytes through broth or lightly salted foods can also help.

Maintain Protein Intake

Protein is essential for supporting muscle health and providing your liver with amino acids to produce glucose for cells that cannot use ketones. However, balance is key—too little protein can lead to muscle loss, while excessive amounts may hinder ketosis. Aim for 20–30% of your daily calories to come from protein.

Engage In Social Activities

A keto diet doesn’t mean giving up dining out or socializing. When eating out, stick to meat and vegetable options, check menus in advance for keto-friendly dishes, and swap starchy sides for salads. Be mindful of condiments, choosing keto-friendly options like mustard or ranch dressing over sugary sauces.