Ok so you probly heard about keto diet from like TikTok or your gym friend or someone who lost 20 pounds in 3 weeks and now eats bacon every morning. It sounds kinda crazy at first, but the keto diet is actually super popular now and a lot of people say it works. So if you’re wondering what the heck keto even is, how it works, and what you can even eat on it, this is for you. And I’ll try to explain it without all the sciencey jargon. Just real talk.
What Even Is The Keto Diet?
So “keto” stands for ketogenic, which sounds fancy but it basically just means a diet that’s super low in carbs and high in fats (yes, FAT… not a typo). The whole idea is to get your body into a state called ketosis, where instead of burning carbs for energy, your body burns fat.
Normally, your body uses glucose (from carbs like bread, pasta, sugar, etc) for energy. But when you stop eating carbs, it has to find another source of fuel. So it starts breaking down fat into ketones and uses that instead. That’s ketosis. And that’s why ppl lose fat on keto – your body literally starts eating its own fat for energy. Wild, right?
Why People Do Keto
People go on keto for different reasons. Some wanna lose weight fast, others do it for health reasons like diabetes, PCOS, epilepsy, or just to feel more energetic. A few even do it to reduce inflammation or help with mental focus (some ppl say it gives them “brain clarity” or whatever that means lol).
Pros of keto:
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Fast weight loss (esp at first)
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Less hunger (fat keeps you full)
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No calorie counting if you do it right
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You can eat bacon, cheese, butter and still lose weight
Cons:
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It’s hard af to start
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No bread, pasta, rice, sugar
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“Keto flu” when your body adjusts
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Eating out is a pain sometimes
What You Can Eat on Keto
This is where ppl get confused. Keto isn’t just “eat meat and cheese.” There’s actually a balance.
✅ Foods you can eat:
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Meat: beef, pork, chicken, lamb, turkey
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Fish: salmon, tuna, sardines (fatty fish is best)
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Eggs (they’re perfect for keto)
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Veggies (but only low-carb ones): spinach, broccoli, zucchini, kale, cauliflower, etc
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Cheese (yes, pls)
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Avocados (keto king tbh)
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Nuts and seeds (almonds, chia, walnuts)
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Healthy oils: olive oil, coconut oil, avocado oil
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Butter & heavy cream (yes I said butter)
❌ Foods to avoid:
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Bread, pasta, rice
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Potatoes and corn (sadly yes, corn too)
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Sugar (in all forms… cookies, soda, cereal)
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Fruit (most of them, too much sugar. berries are ok sometimes)
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Beans (too many carbs)
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Milk (has sugar in it, try unsweetened almond milk instead)
So yeah, basically say goodbye to carbs… and hello to fat.
Sample Keto Diet Plan for Beginners (Easy Mode)
Here’s a super basic plan just to get you started. You can adjust it based on your taste, budget or what you got in the fridge.
Day 1:
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Breakfast: 3 eggs fried in butter + 2 strips bacon + coffee with heavy cream (no sugar!)
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Lunch: Grilled chicken with avocado and spinach salad (olive oil dressing)
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Snack: Handful of almonds or cheese sticks
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Dinner: Ground beef with broccoli cooked in coconut oil
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Drink: Water, unsweet tea, black coffee
Day 2:
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Breakfast: Keto smoothie (unsweet almond milk + spinach + protein powder + chia seeds + peanut butter)
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Lunch: Tuna salad (mayo + celery + pickles) wrapped in lettuce
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Snack: Boiled eggs or cucumbers with cream cheese
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Dinner: Salmon + roasted cauliflower + butter sauce
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Drink: Water with lemon
Day 3:
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Breakfast: Omelet with mushrooms, cheese and spinach
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Lunch: Burger (no bun) with lettuce wrap, cheese and bacon
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Snack: Pork rinds (yup, keto friendly) or a fat bomb (google it lol)
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Dinner: Chicken thighs + zucchini noodles + parmesan
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Drink: Sparkling water (make sure no sugar)
What Is The Keto Flu?
So, when you first start keto, your body goes like “ummm where’s my sugar???” and kind of freaks out. This is called the keto flu. You might feel tired, cranky, dizzy, get headaches, or even muscle cramps. It’s not an actual flu, you’re not sick sick, it’s just your body adjusting.
How to fix it:
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Drink more water (A LOT more)
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Add salt to your food (yes, you need sodium now)
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Eat more fat
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Chill for a few days, don’t push yourself too hard
Usually the keto flu lasts a few days to a week and then you start to feel amazing. But getting thru it is the hard part. Stay strong.
Some Random Tips That Actually Help
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Track your carbs at first. Apps like CarbManager or MyFitnessPal help.
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Aim for around 20-30g net carbs/day if you’re doing strict keto.
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Don’t fear fat. If you’re scared of fat, keto won’t work.
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Meal prep = your best friend. Saves you from cheating.
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Read labels! Sooo many sneaky sugars in stuff.
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Don’t forget electrolytes (salt, potassium, magnesium). Get supplements if needed.
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Try not to cheat in the first 3-4 weeks. Your body needs to stay in ketosis.
❓Is Keto Right for You?
Tbh, not everyone loves keto. Some people lose a ton of weight and feel awesome, others feel like trash or miss carbs too much. It’s not magic, and it’s not easy. But if you stick to it, it can work.
You should NOT do keto if:
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You’re pregnant or breastfeeding (unless doc says it’s cool)
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You have certain medical issues (ask your doctor first)
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You just wanna eat bacon and call it a diet – nope, sorry.
Final Thoughts (aka me rambling again)
Keto isn’t just another “fad” diet, but it’s also not some miracle shortcut. It takes commitment, some meal planning, and a lot of self control (especially around cake). But it can seriously change the way you eat, feel, and look.
So if you’re a beginner thinking about trying keto – go for it. Just know the first week is rough, carbs will haunt your dreams, and yes, you will miss bread. But once your body switches over, it’s kinda amazing.
Start simple. Keep it real. Don’t overthink it. And don’t quit just cause someone brought donuts to work