The Basics of the Keto Diet: How to Start and Maintain the Low-Carb, High-Fat Diet to Achieve Weight Loss and Improved Health

The Basics of the Keto Diet: How to Start and Maintain the Low-Carb, High-Fat Diet to Achieve Weight Loss and Improved Health

ketogenic diet menu

Are you considering the keto diet for its touted benefits of weight loss and improved health? The keto diet is a high-fat, low-carb diet that can help you reach your health goals. Here, we’ll provide an introduction to the basics of the keto diet—from how to start to how to maintain it—so you can successfully use it as a tool for achieving your health goals.

What Is the Keto Diet?

The keto diet, short for ketogenic diet, is a low-carb, high-fat diet designed to help your body enter a metabolic state known as ketosis—when your body burns stored fat for energy, leading to significant weight loss. It involves cutting your carbohydrate intake drastically and replacing it with fatty foods like meat, cheese, eggs, and avocado. A typical ratio for the keto diet is 5-10% carbs, 15-20% protein, and 70-80% fat.

How to Start the Keto Diet

Ready to get started on a keto diet? Here are some tips to help you get started:

  • Start by reducing your daily carb consumption. Replace your daily carb intake with healthy fats like olive oil, avocado, nuts, and fatty fish.
  • Focus on eating dishes with plenty of protein. Eggs, dairy, and meat are all excellent sources of protein that can help you stay fuller for longer and fuel your body.
  • Stay hydrated. Drinking plenty of water is important on the keto diet, as it helps your body perform better and can help with hunger cravings.
  • Don’t forget to exercise! Exercise can help you lose weight on the keto diet, as well as help you maintain a healthy lifestyle.

How to Maintain the Keto Diet

Once you’re used to living on the keto diet, you’ll need to practice good habits to ensure you stay on track. Here are some tips to help you maintain the diet:

  • Stick to foods approved for the keto diet—dairy, meat, fish, eggs, nuts, fruits, and vegetables are all approved.
  • Read nutrition labels carefully. Some foods may appear to be keto-friendly but may contain hidden carbs.
  • Measure your ketone levels. Testing your ketone levels with a blood ketone meter is recommended to ensure that your body is in ketosis and not consuming too many carbs.
  • Stay active and exercise regularly. Exercise helps you stay healthy and helps you burn fat.

The Benefits of the Keto Diet

The keto diet can help you reach your health goals in a variety of ways. Here are just some of the benefits you may experience on the diet:

  • Weight loss. Eating fewer carbs and replacing them with healthy fats can help your body burn fat for fuel, leading to weight loss.
  • Improved glucose levels. Eating fewer carbs can help decrease your blood sugar levels and reduce the risk of type 2 diabetes.
  • Increased energy. Replacing carbs with healthy fats on the keto diet can help optimize your energy levels, so you have enough energy to get through the day.
  • Increased focus. Eating fewer carbs and more healthy fats can improve your cognitive function, making it easier to concentrate.


The keto diet can be an effective tool for achieving weight loss and improved health. Now that you know the basics—from how to start to how to maintain it—you’re ready to achieve your health goals!

Keto Diet