How to Start on the Keto Diet

The Keto Diet involves drastically limiting carbohydrates and replacing them with high-fat foods to send the body into a state of ketosis. During this process, the body turns fat into energy and releases ketones that provide a clean fuel for the brain and other organs. This type of diet can be difficult to follow long-term, but if you want to try it short-term for a few weeks, experts say to be prepared for some symptoms, such as headaches, nausea, dizziness and fatigue. To avoid these side effects, it’s important to start slow and choose a time when your week isn’t hectic with meetings or social obligations, says registered dietitian Kristen Mancinelli. You’ll also need to be sure you’re staying hydrated and replacing lost electrolytes.

Make your first few meals easy, she suggests. “Start with a meal that has protein and nonstarchy veggies, such as grilled chicken with a salad or a burger on a lettuce leaf with no fries,” she suggests. Add a tablespoon of olive or coconut oil for flavor and added heart-healthy monounsaturated fat. Choose low-carb fruits like berries and limit higher-sugar fruits, which spike blood sugar more quickly and have less fiber than berries. Drink water and keep dairy to a minimum, but if you do consume milk, stick with plain yogurt or almond, coconut or other nondairy options to avoid added sugars.

Stock up on healthy, high-fat foods so you always have them at hand. Keep a bowl of nuts on the kitchen table, or stash a container of guacamole in your purse for a quick snack. Swap out processed, grain-based snacks for low-carb options like kale chips or jerky. Avoid ice cream, candy and cookies, as well as some gluten-free breads, as these may contain more carbs than their traditional counterparts.