Keto Diet Beginner Guide: Keto Rules for the First Three Weeks

by | Apr 30, 2019

Are you getting ready to start a Keto Diet?

When planning to start a Keto Diet and you are doing a lot of research it’s easy to get overwhelmed.

There is so much information on the internet regarding the Keto Diet, ketones, ketosis, and the history of the ketogenic diet.

So…Much…Information.

Many keto beginners suffer from paralysis-by-analysis; and I don’t blame them.

That’s why I created this rules of keto beginners guide to give you the basic keto rules all in one place.

What Kind of Keto Diet are these beginners rules for?

Here at Advantage Meals, we strongly believe that there is no one right way to Keto. Everyone is different, and what really works for you will be slightly different than what works for me.

If your keto gives you the wellness results you are seeking, your Keto is Keto enough for us.

But..

In our experience, starting a Keto Diet by following these tried-and-true Keto Rules for the First Three Weeks will give you the best foundation to achieve and sustain ketosis.

There will be plenty of time to experiment with your keto way of eating later.

Keto is a lifestyle, and you’ll discover that the way you keto will change over time.

However, if you start a keto diet with these rules, figuring out how to tweak it later will be much easier.

The Keto Diet Rules for Keto Beginners

  1. Keep carbs under 25 net grams. Low carb intake is the key to ketosis, and all the rest is just details. Look at the label on the food you are considering. Total carbs minus fiber and sugar alcohols equals net carbs. Pay attention to labels and nutrition information, and make sure your net carb intake is less than 25 grams per day.
  2. Eat plenty of fat. Between 70-80% of your daily calories should come from fat. As you transition into ketosis, you are training your body to use fat as its main fuel source. Depriving your body of glucose (carbs) will get you there, but you will feel much better and transition will be easier if you eat plenty of fat while your body is learning. There will be a time later when you may want to lower your fat intake, but not during this first three weeks. If you are having trouble getting enough fat, look to fat boosters (the easiest way) or fat bombs.
  3. Eat enough protein. Between 15-25% of your daily calories should come from protein. Too much, and you may not eat enough fat to feel energetic. Too little, and your body will start to cannibalize your muscle tissue for its protein needs.
  4. Follow the Basic Ketogenic Meal Template. Each meal should include a palm-sized portion of protein, a handful of non-starchy vegetables, and at least a couple of spoonfuls of fat.
  5. Track your macros. Until you are familiar with how much fat, protein and carbs are in the foods you eat, it is difficult to keep on track without keeping track. First figure out what your macros should be, then track them daily for three weeks. You can use an app like MyFitnessPal and enter the foods you eat each day or you can follow a program that has figured it all for you, like No Cook Keto.
  6. Drink water. Ketosis is diuretic by nature, which means you are shedding water faster than when eating a high carb diet. You don’t want to add dehydration to the process of transitioning into being ketone adapted!
  7. Supplement electrolytes. This is extremely important! Add pink sea salt to your meals to make sure you get enough sodium. Use Concentrace Trace Mineral Drops to make sure you get enough magnesium. Eat potassium rich foods, such as avocados and dark, leafy greens. (These also have magnesium, but it is not as easily absorbed.)
  8. Don’t skip your electrolytes! Yes, it’s on here again. It’s that important. Make sure your supplements are high enough in the electrolytes you need. PowerAde Zero is often suggested, but it is woefully short in magnesium (2 mg), potassium (24 mg) and sodium (100 mg). Once again, use Concentrace Trace Mineral Drops to make sure you get enough magnesium.
  9. Don’t cheat. There will be a time for experimenting with your macros and going on carb adventures later. During your first three weeks, don’t stray from the plan. Even “just a little” sugar (or fries or pasta or crackers or a soda pop…) will be enough to knock you out of ketosis. If you’ve made it through the keto flu, it could even be enough to put you back into the flu. Your body will adjust and eventually you won’t have to be as strict. For now, stay strong. You can do this!
  10. No Scales.  I know this is going to be hard, but stay off the scales during your first three weeks. Weigh yourself on the first day and on the last, but no more.  Your only goal during the first three weeks is to get into ketosis.  Stressing over weight fluctuations will only slow down the transition.

Did you find these rules helpful?

Then please, Share & Comment blow.  Those moments of kindness mean the world to me.

~ Angela

Some quick notes about these Keto Beginners Rules

These rules are not a master course for the ketogenic diet, why it works or how it works. Instead, this is a list of rules to follow every day for the first three weeks.

Follow these rules, and you’ll be happily producing ketones and seeing results in short order.

Why Three Weeks?  Because almost everyone can make the transition into ketosis within three weeks. Most people can do it much faster if you follow these keto rules.  Sticking to the rules for three weeks allows your body to begin to become fat adapted, which is when keto weight loss becomes effortless.

These Keto Rules are short, sweet, to the point.  However, they are not negotiable.

Too often, we’ve seen people not take these rules seriously and then not understand why Keto is really hard for them or they have trouble getting into ketosis and staying in ketosis.

Missing any of the ketogenic basics defined in these rules often leads to common mistakes that lead to hardship and failure.

Angela Davis

Angela Davis

Founder Advantage Meals

Angela earned her Master's Degree in Holistic Nutrition 14 years ago and began her lifelong journey of nutrition and wellness learning.  She began keto meal planning and cooking over a decade ago when she began working with local clients who were under the direct supervision of a medical doctor.  Angela is the author of No Cook Keto, the easiest keto meal plan available.

Disclaimer: I am neither a licensed nutritionist nor medical professional.  I never prescribe diets.  I only share my personal experiences and those of my clients for informational purposes only.  Nutrition details are provided for informational purposes only, and should not be considered medical nutritional data. You should consult your medical professional before making any major changes in the way you eat.

22 Comments

  1. tennile

    I am really looking forward to this diet and I hope my results are amazing.

    Reply
    • Stacey Davis

      Best of luck! Have you started your keto diet yet?

      Reply
      • Debbie

        Great information. Looking forward to starting

        Reply
        • Stacey Davis

          Thanks for the nice note. Best of luck as you get your Keto on. Let us know if we can help!

          Reply
          • Michelle

            I worry that eating such high fats will increase my cholesterol…fats that are solid at room temperature are supposed to be the worst (ex. Coconut oil)

          • Stacey Davis

            I understand your worries. I had the same ones when I started keto. I did comprehensive cholesterol screenings every three months for the first year and a half of keto. My total cholesterol when up, but my ratio of good to bad improved to an extent that it blew my doctor’s mind. I’ve seen the same with countless people Angela has coached, and honestly I haven’t personally seen bad cholesterol go up in anyone who I didn’t know wasn’t actually low carb.

            If the idea causes you great worry, keto might not be for you. If your current health concerns outweigh the worries, then work closely with your doctor and don’t ‘kind of’ do keto. Go all in for three months and monitor the results with your medical professional. Then let us know how it worked for you.

    • Jan Cox

      Looking forward to getting started, your post will be a great help. Thanks

      Reply
      • Angela Davis

        Jan, I’m so glad you are getting started on Keto. Best of luck to you. I’m here to help!

        Reply
  2. Rohit

    No other diet for weight loss is near to keto diet. Fast loss of weight was never so easy. This post covers all about keto diet, great job. If you’re new to this diet and wanna know the mechanism, what to eat and not, benefits, types of it, FAQs and some of the biggest mistakes to avoid in a keto diet. Read this and burn fat quickly.

    Reply
  3. Cheryl

    I travel weekly and eat out for breakfast and lunch normally skip. I need help in how to do the keto diet when eating out daily.

    Reply
    • Stacey Davis

      Hi Cheryl,

      Eating out on Keto is certainly possible and we’re happy to help.

      What kinds of restaurants do you usually eat at?

      In the meantime, check out our Keto Eating Out article.

      Reply
  4. KT Banks

    So here is a rookie question – Does the no cook keto, mean actually not cooking anything? I don’t mind cooking eggs or meat, I just don’t like complicated recipes. I like basic food.

    Reply
    • Stacey Davis

      At it’s base, No Cook Keto really is no cooking. Mix, Microwave, and Eat.

      However, there is a substitution section with ideas on what you might cook yourself instead of buying precooked. For example, Hard Boiled Eggs, Ground Beef, etc…

      With this keto meal plan, you can cook as much or as little as you want to.

      Reply
  5. Tim

    Best thing I ever read in regard to drinking plenty of water. If you wash out the ketones, your body will be forced to burn more fat to get adequate amounts of fuel. It as the best piece of advice I ever read. Plus, your skin gets super hydrated, and you look much younger with well hydrated skin.

    Reply
  6. Pam

    Where do you get pinj sea salt and concentrate trace minerals? I would like to start this with my husband. He looks like he has a beer belly and he does not drink! Help please!

    Reply
    • Angela Davis

      In Rule #7 above that talks about electrolytes, you can click on the text for pink sea salt and ConcenTrace Trace Minerals and it will link you to Amazon where you can buy them!

      Reply
  7. Marsha McCoy

    I’m thinking about starting the Keto Diet. I don’t drink a lot of plain water. I usually put Crystal Light in my water. Can I still do that on Keto?

    Reply
    • Angela Davis

      Yes, as long as the carbs are zero, that is fine for Keto! I’m not a huge fan of some of their ingredients from a health standpoint (aspartame, an artificial sweetener, is specifically not great, in my book) but if it helps you get started, use it. If you find that you have trouble getting into ketosis or hit a stall, this would be one of the first things I would look to replace with a more natural option.

      Reply
  8. Eileen

    I’m drinking Premier protein energy drinks breakfast and lunch. Is this ok? They have 30 grams of protein 1 gram sugar and are 160 calories

    Reply
    • Stacey Davis

      Are these the protein shakes you’ve been using? The carbs in them are pretty good (just 2 net carbs per serving), and they seem to have nice electrolytes. Now they are heavily processed and have include small amounts of some ingredients that know would be inflammatory for myself. If they work for you, and fit in your keto macros, go for it!

      Reply
  9. Rachel P

    I’m so blessed to find this article, thank you Angela! This is my 3rd Keto attempt and just about to give up again. I’m going to do exactly what you state!

    I appreciate your simplistic outline and education.. I’m actually understanding what’s written!

    I use Senza app for journaling and food tracking, which is extremely helpful. Daily tracking of food is a burden for me but not going to give up!

    I’m going to push the scale far underneath the bed to it doesn’t tease me “come weigh let’s see if you lost weight from all the cupcakes you aren’t eating”

    3 weeks sounds so simple and doable. We all know it is more difficult.. if you’re trying to loose weight but 3 weeks is only 3 weeks.. I got this

    I turn 50 in 13 months and want to loose just over a 100 pounds. I’ve never been successful at loosing weight. It’s scary and real for the first time ever!

    Taking care of me has never been a priority, new territory.

    I do know, once i tackle this weight, live healthy and love me… I’ll be an unstoppable (probably extra sassy) strong woman.

    Thank you for your written words as they have placed me back into a better mindset.

    Reply
    • Angela Davis

      Oh my goodness, Rachel! I can’t tell you how much your words mean to me. If I can help you make this change in your life, I am honored.

      You can do this! Let go of the past attempts. Today is a new day. And there will be times when it’s tough, but you’re really onto the secret. By loving yourself and taking care of yourself, you are making a powerful decision. Every good decision leads to more, so keep at it!

      Watch for all the successes (and forget about that scale!) and celebrate the wins, even the little ones. You’ll be surprised how many there will be when you watch for them. Improvements in your health and well-being that you didn’t even know you needed.

      I’m so proud of you! Keep me posted. I’m here for you.
      ~Ang

      Reply

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The Keto Rules. For Keto Diet Beginners, the ketogenic diet can be overwhelming and confusing. This guide makes the keto diet easy.  Just follow these Keto Rules for the first three weeks to get into ketosis fast and stay there. Weight loss really can be effortless when you start your new keto diet the right way.  There are many ways to keto, but there is only one good way to start a keto diet.  Follow these beginners keto rules. #Keto #KetoBeginner
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