Keto Basics

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

This guide breaks it down without hype, confusion, or fake promises. Just clear info about how the ketogenic diet works — and how to do it right.

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🔍 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.

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✅ 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.

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🍳 What You Can Eat on Keto

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

Eat These	Avoid These
Meat, fish, and eggs	Bread, pasta, rice
Healthy fats (olive oil, butter)	Sugar, soda, candy
Low-carb veggies (spinach, kale)	Most fruits, potatoes
Cheese and full-fat dairy	Beer and sugary drinks
Nuts and seeds	Baked goods made with flour

Want the full list? See our Keto Shopping List.

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⚖️ Why People Start Keto

Most people try keto for one of these reasons:

• To lose fat without starving
• To reduce blood sugar swings
• To think more clearly and feel more steady
• To stop feeling “hangry” all the time

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.

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🚧 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 salt
• Not eating too little fat
• Planning meals ahead of time

Our full Keto Side Effects Guide covers this in detail.

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🧭 Start with These Core Guides

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

• What Is the Keto Diet?
• Keto Macros: Fat, Protein, and Carbs Explained
• Health Benefits of Keto
• Keto Side Effects & How to Avoid Them
• Keto vs. Low-Carb: What's the Difference?

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🧠 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.

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👉 What’s Next?

Here’s where to go from here:

📘 Read: What Is Keto?
🍽️ Follow the Beginner Meal Plan
📦 Use the Keto Shopping List
🥓 Find Keto Recipes

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📎 Need Help?

No sales. No judgment. Just real info that works.
Browse the full Keto Basics section or ask your questions below.

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Sources

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Explore Related Topics:

• Keto and Intermittent Fasting: How They Work Together
• Keto vs. Carnivore: What’s the Difference?
• Keto vs. Paleo: What’s the Difference?
• Keto Products