10 Keto Diet Tips for Beginners
                     10 Keto Diet Tips for 
Beginners
While following a keto diet, one must take special care in certain cases. The following
tips can help you follow the diet a lot better:
Decrease Stress
The stress hormone cortisol ends up elevating the body’s blood sugar levels. Thus, 
this prevents the body from burning fat for energy due to the presence of excess 
sugar in it. Chronic stress can, therefore, severely hinder the body’s ability to enter 
ketosis.
Prioritize Sleep
Less sleep plays a major role in higher stress levels. As discussed earlier, this can 
prevent your body from being able to burn fat. Maintaining a proper schedule can 
help improve one’s quality of sleep. This, in turn, helps reduce stress and thus, 
makes the keto diet effective. It is ideal to get about 8–9 hours of sleep every night. 
Plenty of studies have found that sleeping for fewer hours can hurt one’s weight loss 
attempts.
Increase Salt Intake
While we have always been taught to reduce our sodium consumption, this is necessary 
only in the case of high-carb diets. High-carb diets have naturally higher levels of 
insulin, leading to the kidney retaining sodium. When you reduce your carb intake as 
you do with a keto diet, insulin levels are a lot lower, and the body excretes a lot more 
salt.
Therefore, you can increase your salt consumption by 3 to 5 g while in ketosis.
Exercise Frequently
While on a keto diet, a regular exercise schedule can help boost ketone levels, and 
transition into a low-carb, high-fat diet a lot faster. Getting rid of any glucose present in 
the body is key to the body getting into ketosis. While exercising, the body uses 
different types of energy for fuel including carbs, amino acids, and fats. Frequent 
exercises help the body get rid of its glycogen stores quicker.
Drink Plenty of Water
Staying hydrated is important at all times, but it is much more so in the case of a 
ketogenic diet. This is because the body releases more water from the body when 
the carb intake is a lot lower. Ideally, one should drink more water on days where 
they are likely to sweat more.
Track you Macros
The current research data suggests that we tend to underestimate how many calories 
we eat. At times, the difference between estimated calorie intake and actual calorie 
intake is so profound that you may think you are eating much less than before but you 
are still gaining weight.
Many of us will have plenty of low-calorie days where we do lose a bit of weight, but 
then our subconscious weight-regulating mechanisms will kick in to motivate us to eat 
more
the following day. This will cause you to either gain more weight or hit a weight 
loss plateau that you just can’t seem to break.
The worst part is that we are typically never aware that this is happening, and we start 
to blame ourselves or the diet when the truth is that we just need to take an objective 
look at how much we are eating.
Only Consume Keto Foods and Ingredients
Keto foods are foods and ingredients that are very low in carbs. What “very low in 
carbs” means exactly will depend on your daily carb limit. For example, we recommend 
keeping total carbs below 35g and net carbs below 25g (ideally, below 20g) so that you 
can reap the benefits of eating highly satiating foods and ketosis.
To have such a small amount of carbs, you must be vigilant about your food choices. 
You may find that many of your favourite foods will put you near your carbohydrate 
limit
for the day with just one serving. Even healthier foods like fruits and vegetables are 
packed with sugar and carbs, but don’t get discouraged — there is plenty of 
delicious food you can eat on the ketogenic diet.
Do Eat
Meats — fish, beef, lamb, poultry, eggs, etc.
Low carb vegetables — spinach, kale, broccoli, cauliflower, and other keto-friendly
vegetables
High-fat dairy — hard cheeses, high fat cream, butter, etc.
Nuts and seeds — macadamias, walnuts, sunflower seeds, etc.
Avocado and berries — raspberries, blackberries, and other low glycaemic 
impact berries
Sweeteners — stevia, erythritol, monk fruit, and other low-carb 
sweeteners Other fats — coconut oil, high-fat salad dressing, saturated 
fats, etc.
Do Not Eat
Tubers — potato, yams, etc.
Fruit — apples, bananas, oranges, etc. 
Sugar — honey, agave, maple syrup, 
etc. Grains — wheat, corn, rice, cereal, 
etc.
Eat only when HUNGRY
A common question I get is whether you should eat when you are not hungry. Ketosis 
acts as a natural appetite suppressant, so you may find that you don’t get hungry as 
often, or not as ravenously so. There is no need to eat when you are not hungry! 
Simply focus on hitting your protein goal when you do get hungry and eat, but 
otherwise let your body signal when to eat.
Avoid the KETO FLU
Maybe you’ve heard of the keto flu, or maybe you’ve just experienced side effects of
starting keto. It’s one of the most common questions about the keto diet for 
beginners. As your body shifts its primary fuel source from glucose and 
carbohydrates to ketones
and fat, it can take your body some time to adjust to this metabolic change. Ketosis also
flushes out a lot of water stored in the body, which can cause your electrolyte levels 
to dip.
Use sweeteners responsibly
Cutting out sugar isn’t easy, but it’s worth it! Weight loss is the motivator for many 
people looking for keto diet tips, but the improved energy, focus, mood, and other 
“NSV’s” (non- scale victories) turn out to be a pleasant surprise for many people. And 
getting rid of those sugar cravings feels SO. GOOD. But, it doesn’t mean saying 
goodbye to sweets altogether! You can make plenty of keto friendly dessert recipes 
instead.
Mama Keto makes your life easy by taking care of your meals & macros 
are personalised for each body type and metabolic metric.
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