Keto Basics

New to keto? Learn what to eat, how ketosis works, and how to avoid common mistakes — all in plain language.

New to keto? You’re in the right place.

This guide breaks it down without hype, confusion, or fake promises. Just clear information about how the ketogenic diet works—and how to do it right. I’ve been helping people understand keto for years, and I’m here to make it simple.

What Is Keto?

The ketogenic diet (or “keto”) is a low-carb, high-fat way of eating. The goal is to shift your body into a state called ketosis, where it burns fat for fuel instead of carbs.

When you eat very few carbs, your liver makes ketones, which your body and brain can use for energy 1.

No, it’s not a fad. The keto diet was first used over 100 years ago to treat epilepsy and is now being studied for weight loss, type 2 diabetes, and more 2.

What You’ll Learn Here

  • What keto is and how ketosis works
  • What to eat (and what to avoid)
  • The difference between keto and low-carb
  • How to set your macros
  • Side effects to watch for—and how to avoid them

This isn’t just a “quick tips” page. It’s a full starting point, backed by science and written in plain language.

What You Can Eat on Keto

Here’s a quick idea of what’s on the menu:

Eat TheseAvoid These
Meat, fish, and eggsBread, pasta, rice
Healthy fats (olive oil, butter)Sugar, soda, candy
Low-carb veggies (spinach, kale)Most fruits, potatoes
Cheese and full-fat dairyBeer and sugary drinks
Nuts and seedsBaked goods made with flour

Want the full list? See our Keto Shopping List.

Why People Start Keto

Most people try keto for one of these reasons:

  • Lose fat without starving — keto naturally reduces appetite
  • Reduce blood sugar swings — no more energy crashes
  • Think more clearly — many report improved focus and mental clarity
  • Stop feeling “hangry” — stable energy throughout the day

A review from the Harvard T.H. Chan School of Public Health says the keto diet may help with fat loss, lower blood sugar, and insulin sensitivity in the short term 3.

What to Watch Out For

Getting into ketosis takes a few days. You might feel tired or foggy at first—it’s called the keto flu. But it’s temporary.

You can avoid most issues by:

  • Drinking enough water and adding salt to your food
  • Not eating too little fat
  • Planning meals ahead of time

Our full Keto Side Effects Guide covers this in detail.

Start with These Core Guides

To really understand how keto works (and avoid common mistakes), read these next:

Keep It Simple

You don’t need to be perfect. Just start.

  • Learn the basics
  • Pick some easy meals
  • Give your body time to adjust

Keto gets easier once you understand it. Don’t overthink it—eat real food, skip the sugar, and stay consistent.

What’s Next?

Here’s where to go from here:

Start learning: What Is Keto?

Get a plan: Beginner Keto Meal Plan

Stock your kitchen: Keto Shopping List

Start cooking: Keto Recipes

Need Help?

No sales. No judgment. Just real information that works.

Browse the full Keto Basics section to find what you need, or check out our Beginner Meal Plan to get started right away.

Sources

  1. National Library of Medicine - Ketogenic Diet for Obesity: Friend or Foe? ↩︎

  2. Mayo Clinic - Ketogenic diet: Is the ultimate low-carb diet good for you? ↩︎

  3. Harvard T.H. Chan School of Public Health - The Ketogenic Diet ↩︎