Keto for Beginners

Keto means keeping net carbs low enough — most people land somewhere under 20–30g a day — that your body shifts from burning glucose to burning fat for fuel. That's the whole mechanism; the rest is detail about how you get there day to day.

In practice, that means building meals around protein, healthy fats, and low-carb vegetables while keeping fiber-light, starchy, and sugary foods out. The math that makes this trackable is net carbs — total carbs minus fiber — which is why net carbs, explained is the other half of this guide.

Most people notice an adjustment window in the first few days — sometimes called "keto flu" — tied to water and electrolyte shifts as the body stops storing as much glycogen. It's a normal transition, not a sign something's wrong, and it usually eases with salt, water, and electrolyte-rich foods.