Starting Ketogenic Diet: 7 Simple Steps for Beginners

Starting ketogenic diet can feel overwhelming at first. Too many rules. Too much conflicting advice. But it doesn’t have to be complicated.

This guide breaks keto down into seven clear, beginner-friendly steps. Follow them in order, keep things simple, and you’ll set yourself up for long-term success—without confusion or frustration.

Doing this with a friend helps too. Health journeys are easier and more enjoyable when you’re not doing them alone.

Let’s get into it.

Step 1: Remove All Sugar From Your Diet

This is the most important step. And often the most powerful.

Remove all forms of sugar:

• Table sugar
• Added sugar in coffee or tea
• Pastries, donuts, desserts
• Honey, agave nectar, and “natural” sweeteners

It doesn’t matter where the sugar comes from. If it’s sugar, it goes.

Many people feel better almost immediately just by cutting sugar alone. That’s how impactful this step is.

Step 2: Eliminate All Grains

Grains are not keto-friendly. Period.

That includes:

• Wheat
• Rice
• Oats
• Corn
• Any grain-based product, even organic or stone-ground

Grains offer no nutrients you can’t get from better sources. They also trigger inflammation—sometimes obvious, sometimes subtle.

For a truly healthy ketogenic lifestyle, grains must be removed completely.

Read More: Ketogenic Diet Vegetables: Low-Carb Options You Can Eat Freely

Step 3: Cut Out Industrial Seed Oils

These oils are often mislabeled as “vegetable oils,” but they are highly processed and inflammatory.

Avoid:

• Canola oil
• Corn oil
• Soybean oil
• Safflower oil
• Peanut oil
• Margarine and shortening

These oils damage gut health and promote inflammation throughout the body. They don’t belong in a keto diet—or any diet.

Step 4: Embrace Healthy Fats

Fat is not the enemy. In fact, it’s essential on keto.

Use natural, traditional fats such as:

• Butter
• Bacon grease
• Beef tallow
• Olive oil
• Avocado oil

These fats are minimally processed and have been used for centuries. They support healthy cholesterol markers and metabolic health.

Stop fearing fat. Your body needs it.

Step 5: Stop Being Afraid of Salt

Salt is vital. Every mammal needs it.

On keto, salt becomes even more important.

Choose high-quality rock salt mined from deep underground. Avoid cheap, overly refined table salt commonly found in restaurants.

Salt supports hydration, nerve function, and energy levels—especially when carbohydrates are low.

Step 6: Eat Real, Whole Foods

As keto grows in popularity, processed “keto” products are everywhere.

Bars. Shakes. Powders. Packaged meals.

They may be better than junk food—but they’re still processed.

Focus on foods with one ingredient:

• Beef
• Eggs
• Fish
• Broccoli
• Leafy greens

For the first few months, real whole foods should be your foundation.

Step 7: Manage Your Electrolytes

Electrolytes are critical when starting ketogenic diet.

You need adequate:

• Sodium
• Chloride
• Magnesium
• Potassium

These minerals help:

• Prevent keto flu
• Maintain energy
• Support muscle and nerve function

Modern water lacks the minerals humans once consumed naturally, so supplementation is often necessary.

Final Thoughts

These seven steps form a simple, sustainable approach to keto.

Follow them consistently, and the ketogenic way of eating becomes:

• Easier
• Healthier
• Sustainable long term

It’s not a short-term diet. It can become a permanent lifestyle with lasting benefits.

Start slow. Stay consistent. And keep it simple.