What do I eat when I first start Keto? 

The keto diet has continued to interest people due to its numerous health benefits. This high-fat, low-carb diet is renowned for its weight loss results, so millions swear by it.

If you want to learn more about this diet, this post is for you.

What is the ketogenic diet? 

 The ketogenic diet is a low-carb diet that focuses on replacing carbohydrates in your diet with fat. When the carbs are reduced, the body is put in a metabolic state known as ketosis.

Ketogenic diets help your body burn fat efficiently as an energy source for your brain. They also significantly reduce your insulin and blood sugar levels. 

The keto diet helps to reduce weight and could also deliver some benefits for diabetes, epilepsy, cancer, as well as Alzheimer’s disease.

What do you eat during the first week of Keto? During the first week of Keto, you eat dairy products, meats, vegetables, cheese, and nuts. You can also eat fruit in moderation.

How to Start a Keto Diet: 6 Steps for Beginners

Keto Diet Menu for Beginners

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast: Ham and Cheese Biscuits	Breakfast: Spinach Bacon Cheese Scramble	Breakfast: Bacon with Eggs	Breakfast: Bacon Egg Wrap	Breakfast: Cheesy Sauce Balls	Breakfast: Kale Avocado Skillet	Breakfast: Bacon with Eggs
Lunch: Kale Salad	Lunch: Blackberry Pudding Chia	Lunch: Burger Bowl	Lunch: Steak Salad	Lunch: Chicken Salad	Lunch: Egg Salad	Lunch: Tuna Salad
Dinner: Chicken Brócoli	Dinner: Crusted Salmon	Dinner: Pesto Chicken	Dinner: Lemon & Rosemary Salmon	Dinner: Keto Chees burger Casserole	Dinner: Keto Butter Chicken	Dinner: Spinach Artichoke Chicken Casserole

What fruits can you eat on keto? 

While you might be cutting off all sorts of carbs, many fruits are great for the keto diet. When you eat them, they help you achieve ketosis faster. Some of such fruits include: 

 Avocados

Avocados are low in carbs and high in heart-healthy fats, making them good for the keto diet. They are also high in nutrients such as folate, Vitamin C, Vitamin K, and potassium. 

Avocados have 1.8g net carbs per 1/2 avocado serving.

Cantaloupe

This fruit is related to honeydew and watermelon. It is low in carbs and high in beta-carotene, which supports eye health and immunity. It is also rich in potassium, folate, and vitamin K.

1 cup  of Cantaloupe contains

12.4 grams net carbs

Lemons

Lemons are a good addition to the keto diet and are high in dietary fiber, especially pectin, which reduces cancer growth, maintains blood sugar levels, and fights inflammation.

Lemons are also rich in potassium. vitamin vitamin B6, and vitamin C.

One whole lemon has 5.4g net carbs

Peaches

Peaches are sweet and juicy and relatively low in carbs. They can be eaten alongside other low-carb fruits. Peaches are rich in vitamins A and C, fiber, and potassium.

Raspberries

Raspberries are one of the healthiest berries. They are low in carbs and high in vitamin C, vitamin K, copper, and manganese. They are also rich in antioxidants, which reduce your risk of diseases.

Raspberries have 3.3g net carbs per 1/2 cup serving.

Star fruit

is a tropical fruit that’s popular in the keto diet because it is low in carbs. It is also rich in copper, vitamin C, pantothenic acid, and potassium.

A cup of cubed star fruit contains about 5 g of net carbs

Strawberries

Strawberries are rich in fiber and low carbs, making them perfect for a keto diet. It is rich in antioxidants, folate, manganese, and vitamin C.

Tomatoes

Tomatoes are in the same class as fruits and are a great addition to the keto diet. They are low in calories and rich in antioxidants.

Tomatoes have 4.8g net carbs per 1 cup serving

Watermelon

Watermelon is low in carbs and rich in minerals, vitamins, copper, and potassium. It also contains an antioxidant called lycopene that protects the body against diseases and cell damage.

½ cu contains 5.5 net carbs

Blueberries

Blueberries provide a substantial amount of Vitamin K  and Manganese. Vitamin K is essential in helping your blood retain the ability to clot. Manganese helps prevent osteoporosis and inflammation in your joints.

½ cup of blueberries contains 4.6g net carbs.

11 Fruits you can eat on a ketogenic diet

Fruit	Serving Size	Net Carbs
Avocado	½ piece (100g)	1.8 g
Cantaloupe	1 cup	12.4g
Lemon	1 lemon	5.4g
Peaches	1 cup	12.4g
Blackberries	½ cup	3.1g
Star fruit	1 cup	5g
Strawberries	½ cup	4.3g
Tomatoes	1 cup	4.8g
Watermelon	½ cup	5.5g
Blueberries	½ cup	4.6g

Is apple keto friendly? find out more

What Snacks Can You Eat on a Keto Diet?

Snacks can help you stay full between meals and maintain your energy levels when on a keto diet. Here are some keto-friendly snack options:

Nuts and Seeds: Almonds, macadamias, pecans, and pumpkin seeds are excellent keto-snacking options. They are high in healthy fats and protein while being low in carbohydrates.

Cheese is a tasty and filling snack that is also low in carbohydrates. Choose hard cheeses such as cheddar, gouda, or parmesan.

Vegetables: Non-starchy vegetables like celery, cucumber, and bell peppers make excellent snacks. Serve with a keto-friendly dip such as guacamole or hummus.

Hard-boiled eggs: Hard-boiled eggs are a handy, protein-rich snack that can keep you going all day.

Jerky: Because it is strong in protein and low in carbohydrates, jerky prepared from beef, turkey, or other meats can be a wonderful snack.

Avocado: Avocado is high in healthy fats and can be eaten on its own or with a pinch of salt and pepper.

Olives are a low-carb snack that is abundant in beneficial fats. They can go well with a cheese or meat dish.

Remember to watch portions and macros when snacking on a keto diet to ensure you stay under your daily carb and calorie limits.

Learn More About Keto

How long does it take to start losing weight on keto? 

 When you begin a keto diet, it takes between 2 and 4 days to begin losing weight, sometimes even more. 

Generally, how quickly you lose weight depends on several factors, including your strictness during the diet, metabolism rate, fitness level, and carb/fat intake.

How much weight can you lose in a week on keto?

Weight loss in the first week of a keto diet often varies, depending on water levels and size. However, most people lose between 0.5 and 5kg (1 and 10 pounds) in this time. 

It is important to note that the weight you lose in the first week is mostly water and not much actual fat. 

Keto Recipes