9 Essential Keto Tips for Beginners

The keto diet doesn’t have to be complicated, but it can take some preparation. Use these keto tips and you’ll be on your way to better energy, fat loss, mental clarity, and more.

1: Watch Out For Hidden Carbs

Carbs are everywhere.
From dressings to sauces to stewed meats — flours and high-carb thickeners hide everywhere.
The best thing you can do when you’re just starting out on keto is:

• Read every nutrition label: don’t assume you know the carb count or that you can guess. Read your labels. And if it’s not labeled, like squash or a banana, google the food name + carb content.
• Find your “go-to” keto snacks: find snacks with low carb counts and high-quality, nutrient-dense ingredients, then keep these handy at all times.
• Consider tracking your carb intake: you might want to track your carb intake for the first week or so to get familiar with what 20-50 grams of carbohydrates looks like.

Even a small amount of carbs can spike your blood sugar, raise your insulin levels, and kick you out of ketosis. It’s not worth a few bites of something delicious.
There are plenty of delicious keto recipes.
For a list of keto-approved foods, check out this keto diet plan for beginners.

2: Stay Hydrated And Replace Important Electrolytes

When your body begins to transition into ketosis, you’ll start to burn through your glycogen stores. This just means that your body is flushing out stored glucose — and along with it — you might experience an increase in urination.
This diuretic effect is temporary, but it does make it easier for you to get dehydrated during those first weeks on keto. And with excess urination, you’ll also lose crucial electrolyte minerals.
Electrolyte and water loss can lead to headaches and muscle aches — two symptoms of the keto flu.
To avoid this, drink plenty of water during your keto transition and replace lost electrolytes with a targeted mineral supplement or by adding sea salt to your water.

3: Consider Intermittent Fasting

Many people use fasting or intermittent fasting (IF) to get into ketosis faster. Calorie restriction will help you burn through your glycogen stores more quickly, which may mean a quicker transition and fewer keto flu symptoms.
Intermittent fasting is a great option for many people who can’t fathom the idea of going without food for long periods of time. With IF, you can choose a fasting window of 8, 12, or 16 hours — and yes, sleep counts as part of your fast.
To start out, try fasting 8-10 hours between dinner and breakfast the next day.
As your body adjusts, you can up this to 12-18 hours.

4: Include More Movement Into Your Day

You may experience some keto flu symptoms like headaches, muscle aches, or low energy during the first weeks of keto.
Instead of laying low, try exercising through the discomfort. Light exercise can actually aid in the transition into ketosis by helping you burn through glycogen stores quickly.
Low-impact exercises like walking, swimming, or yoga will get your blood moving without draining your energy.
And once you fully transition into keto (after anywhere from 2-3 weeks), you can increase your intensity. You may even notice an improvement in your energy and performance.

5: Steer Clear of Eating “Dirty” Keto

The ketogenic diet limits your carb intake pretty dramatically. But that doesn’t mean you should blow your entire day’s carb allotment on a sugary treat or a piece of bread.
“Dirty keto” refers to eating as much low-quality food as you want, as long as you stick to your macronutrient ratios.
Dirty keto foods are often made with processed meats and cheeses and very few nutrient-dense foods. While they’re technically within keto guidelines, they’re terrible for you and you should only enjoy them in small amounts, if at all.
Instead, opt for nutrient-dense, natural foods that will support your system.
And while diet and exercise are key players on your health journey, you won’t reach your full keto potential if you’re not keeping these next two tips in mind.

6: Keep Your Stress Levels Low

Chronic high stress affects your body on a biological level.
High cortisol (your main stress hormone) can affect your sex hormone production and lead to weight gain[*].
So while you make these adjustments to your food and activity levels, don’t forget to focus on lowering your stress levels, both at home and work.
Yoga, journaling, and meditation are some simple, low-effort ways to lower your stress for the long-term.
These activities can also ensure that you hit this next tip too.

7: Get Enough Quality Sleep

Poor sleep quality or inadequate sleep can throw your hormones out of whack and make it harder for you to lose weight and crush cravings[*].
Prioritize your sleep hygiene for more and better sleep:

• Put down all screens at least one hour before bed
• Sleep in a completely dark room
• Make sure your room is cool — around 65°F
• Get yourself on a consistent sleep-wake schedule
• Get at least 7 hours of sleep per night

Start implementing these simple changes, and you won’t just get more sleep, you’ll get better quality sleep. And that means fewer cravings and more energy production throughout your day.

8: Try Exogenous Ketones

Exogenous ketones are supplemental ketones that help your body transition into ketosis by raising your ketone levels — even if your glycogen stores aren’t empty yet.
This “trains” your body to start using ketones for energy instead of carbohydrates.The most popular exogenous ketones are also the easiest for your body to use —  heta-hydroxybutyrate, or BHB.
Not only are you more likely to get into ketosis faster with exogenous ketones, but you’re also more likely to avoid the keto flu.

9: Eat More Fat

If your cravings are getting the best of you during your keto transition, try adding more healthy fats to your day.
Fatty acids from MCT oil (medium chain triglycerides), coconut oil, macadamia nuts, and avocados will help quell cravings and balance your blood sugar levels.
You can worry about calorie restriction and meal tracking later. When you’re transitioning into ketosis, the main goal is to stick to keto-friendly recipes, keep carbs low, and get through the first couple of weeks without too many bouts with the keto flu.

More Resources To Kickstart Your Keto Diet

Want even more ideas, tips, and tricks on how to get into ketosis and stay there?
Check out our complete guide to ketosis, the Keto Kickstart program.
It includes everything you need, from comprehensive food list print-outs to grocery guides.
You’ll also learn how to create your own keto meal plan, eat out, stay in ketosis while traveling, and how to maintain ketosis for the long-term. And it’s completely free.
Get your copy now.