Keto for Beginners: What to Eat and Avoid

What is Keto?

A high-fat, low-carb diet that puts your body into ketosis—burning fat for fuel instead of carbs.

Macro Targets

• Fat: 70-80% of calories
• Protein: 15-25%
• Carbs: 5-10% (typically under 20-50g/day)

Foods to Eat

• Meat, fish, and eggs
• Cheese and full-fat dairy
• Avocado and healthy oils
• Low-carb vegetables (leafy greens, broccoli, cauliflower)
• Nuts and seeds

Foods to Avoid

• Bread, pasta, rice
• Sugar and sweets
• Most fruits (except berries in small amounts)
• Beans and legumes
• Root vegetables

Getting Started

1. Clean out high-carb foods from your kitchen

2. Stock up on keto-friendly staples

3. Plan your first week of meals

4. Track carbs for the first month

5. Stay hydrated and add electrolytes