How To Start Keto
All You Need To Know

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Table of Contents

• Why Dieting Doesn't Work
• What is the Ketogenic Diet?
• What is Ketosis?
• Is Keto All About Counting Macros?
• Do Calories Count on a Keto Diet?
• Where Can I Learn About Keto?
• How To Track Macros on Keto: The Ultimate Keto Diet App
• Where Can I Find Keto Recipes?
• • Free Keto App: Thousands of Keto Recipes
• Free Keto Diet Plans to Help You Kick-Start Your Diet
• Free Tool to Calculate Your Macros on Keto
• Where Can I Learn More About Keto?
• Where Can I Ask Questions About Keto?
• About Martina Slajerova
• KetoDiet in a Nutshell: Quick Links

Welcome to KetoDiet and thanks for stopping by!

We're passionate about healthy low-carb living and want to help you make informed choices. Apart from hundreds of low-carb recipes, we provide guides and expert articles. We work with medical professionals to ensure up-to-date and accurate information. You can learn more about us here. So let's get started!

Why Dieting Doesn't Work

None of us want to spend life endlessly thinking about the next meal. Counting calories is exhausting and it never works in the long term. Dieting becomes a burden instead of a tool to help us get healthier. We lose focus on things that really matter to us, and diets end up dictating how to live our lives. That’s not just wrong—it’s unsustainable.

The truth is that calorie-restricted diets are only short-term fixes and they are impossible to follow in the long term. The solution to this madness is simple: Find a way to eat to live—not the other way around.

What is the Ketogenic Diet?

In simple terms, when you follow a keto diet—low in carbs, moderate in protein, and high in fat—your blood sugar and insulin levels will stabilize. As a result, you will feel less hungry and naturally eat less. That’s why low-carb eating is unlike any other dietary approach.

On a keto diet, your body switches from glucose to fat as fuel, you essentially become a fat burner. The main advantage of following a keto diet is that there is no calorie counting. Dieters can eat to satiety and easily maintain a healthy weight.

Ketosis is a metabolic state that is triggered by the absence of carbohydrates in your diet, not by the presence of fat, exogenous ketones or "keto foods". When consumed in minimal amounts in recipes, almost any whole food can fit into a keto lifestyle.

What is Ketosis?

Ketosis is a metabolic state achieved by following a ketogenic diet. Ketosis occurs after you significantly reduce your carbohydrate intake to 20 to 25 grams of daily net carbs (that is, your total carbohydrate intake minus fiber), or even less.

The exact amount of carbohydrates required to enter ketosis is different for each person, but the presence of ketones in your body, which shows that your body is burning fat for fuel, typically takes 1 to 3 days.

Ketosis is a metabolic state that is triggered by the absence of carbohydrates in your diet, not by the presence of fat, exogenous ketones or "keto foods".

Is Keto All About Counting Macros?

On a typical ketogenic diet, 75 percent of calories come from fat, 20 percent come from protein, and 5 percent come from carbs. Although this gives you a good general idea of the diet’s composition, your personal needs may be very different, depending on your goals.

Keto is more than just counting macros. Food quality and nutrient density are just as important as the amount of carbs consumed.

With the growing popularity of low-carb diets, the food industry introduced foods that may be low in carbs but are laden with unhealthy ingredients such as artificial sweeteners, preservatives and other additives. You won’t find any these in my recipes as you won’t find grains, sugar, potatoes, legumes and unhealthy oils. The KetoDiet approach is simple: It's a low-carb diet where the focus is on eating real food.

KetoDiet is not about losing weight at any cost or counting macros; it's about adopting a healthier lifestyle.

Do Calories Count on a Keto Diet?

Yes, calories do count but chances are you won't need to count them when you follow a low-carb or ketogenic diet. When you eat nutritious foods low in carbs, moderate in protein and high in fat, you will naturally eat less.

However, just following a low-carb diet doesn't guarantee weight loss. It helps to keep an eye on your fat intake. The closer you get to your target weight, the more important that becomes. Additionally, you need to ensure that you're eating a sufficient amount of protein to stay satiated and prevent muscle loss.

Where Can I Learn About Keto?

If you are new to the ketogenic diet, everything may seem complicated. In fact, once you get used to low-carb living and learn about keto-friendly foods, it will become a lot easier.

Our Quick Guide To Keto covers all you need to know in simple terms and will help you understand how the ketogenic diet works, what to eat and what to avoid.

You'll find everything you need to know about ketogenic nutrition, including how many carbs, protein and fat you should be eating. Everything is backed up with scientific references for those who want to know more. You'll also find advice on what to do if you reach a weight loss plateau, what is keto-flu and how to avoid common mistakes.

Finally, there's a ton of information and expert articles and guides on our website to keep you up to date with the latest research.

How To Track Macros on Keto: The Ultimate Keto Diet App

We have the right tool for you, and it's free to download! Our app is more than just a keto diet tracker — it provides all you need to follow a healthy low-carb diet.

Apart from planning and advanced tracking, creating custom meals and barcode scanning to quickly add foods, our app includes a complete guide to the ketogenic diet with up-to-date expert guides and articles, and over 1,600 low-carb and keto recipes.

And that's not all! New content including recipes, articles and guides is added daily! To learn more about the KetoDiet App, click here.

Please beware there are many "keto apps" using the same name on the App Store and Google Play. To get our app, make sure to look for the egg and fish app icon, or click on the links below.

Where Can I Find Keto Recipes?

There's over 1,300 FREE low-carb and keto recipes on our website, and more are added on a daily basis. All of our recipes are synced with the KetoDiet App where they can be modified and used to plan and track your diet.

And there's more! You can find hundreds of recipes in our bestselling keto cookbooks that are available in English and many have been translated to other languages including French, Spanish, Dutch, Norwegian, Slovenian, Hungarian, and Czech.

Our titles include:

• The KetoDiet cookbook includes 150 low-carb and keto recipes from world cuisine.
• The Fat Bombs Book with over 100 sweet and savory keto snacks.
• The Quick Keto Book includes over 100 simple keto recipes that can be prepared in under 30 minutes.
• Keto Slow Cooker & One Pot Meals includes over 100 keto recipes and is ideal for meal prep and batch cooking.
• The Beginner's Keto Cookbook includes over 100 easy to make yet delicious keto recipes, and it additionally includes a step-by-step keto guide to help dieters avoid common mistakes.
• The Keto All Day Cookbook is a collection of the best recipes from the previous 5 keto cookbooks. It includes over 100 low-carb recipes, from which 20 recipes are new and created exclusively for this book.
• The Keto Simple Cookbook includes over 100 super simple keto recipes that can be prepared in just a few minutes, using common ingredients and few steps.
• The New Mediterranean Diet Cookbook (to be released in early 2021)

Free Keto App: Thousands of Keto Recipes

Finally, we created the Keto App which is designed specifically for this purpose. Our users call it the "Keto Pinterest" because they can find recipes from their favourite bloggers, all in one app!

Here are the main features of the Keto App:

• quickly search through posts (recipes, articles, etc) when you are looking for anything specific (maybe a keto pizza or brownie?)⠀
• favourite any posts to find them later⠀
• share posts with your friends

The new Keto App is 100% free with no subscription, no in-apps and no hidden costs. Just quality content from the best keto resources!⠀

We are all about community over competition and this is a community project to help spread the message that LCHF eating is not just about weight loss, it’s about adopting a healthier lifestyle. Our goal is not to monetise this app — the Keto App is and will always be completely free.

Click on the link below to download our free Keto App. Please note: Android version coming soon!

Free Keto Diet Plans to Help You Kick-Start Your Diet

We created four free diet plans that have been optimized for different dietary needs and personal preferences (regular keto, dairy-free keto, vegetarian keto and keto for busy people). Our mission is to help people adopt a healthy lifestyle, not just lose weight. Food quality matters and eating nutritious food low in carbs is the best way to achieve your long-term goals.

That's why we created 100% free diet plans for anyone who wants to learn about healthy eating. There are no subscription fees and no hidden costs. All our low-carb meal plans, have been optimized for slow to moderate fat loss with daily calories ranging from 1,500 to 1,700 kcal.

Click on the link below to get all of our 4 free keto diet plans and subscribe to our free newsletter.

Free Tool to Calculate Your Macros on Keto

When following a ketogenic diet, you have to reduce the amount of carbohydrates you are eating. At the same time, you need to make sure that you're eating sufficient protein, especially if you are trying to lose weight. Finally, fat is used as a "filler" and should make up the remaining calories. The amount of fat you are eating will determine whether you lose, maintain or gain weight.

To help you find your ideal macronutrient intake, we developed a free online keto calculator, KetoDiet Buddy - try it now!

Our Keto Calculator App is also available as a free download on the App Store (iOS) and Google Play (Android). To download the Keto Die Quiz App, click on the links below.

Where Can I Learn More About Keto?

There is a wealth of free information on our website! From expert guides and diet plans to practical tips and success stories, the our expert articles will help you follow a healthy low-carb diet no matter what your goal is.

Additionally, we developed the KetoDiet Quiz App, a free app to help you learn about healthy low-carb eating.

All quiz questions are factual and science-based with references to relevant online resources. The quiz contains thousands of questions from various categories & difficulty levels. Each game you play consists of 15 random questions of increasing difficulty levels. At the end of each game you can see a summary of your answers and relevant online resources for each quiz question. You can even share your score with your friends and challenge them to take the keto diet quiz.

Our goal is to spread the message that low-carb eating is not just about weight loss; it’s about adopting a healthier lifestyle. That is why the KetoDiet Quiz App is — and will always be — free.

Our Keto Diet Quiz App is available as a free download on the App Store (iOS) and Google Play (Android). To download the Keto Diet Quiz App, click on the links below.

Where Can I Ask Questions About Keto?

To ask anything about low-carb and keto living, share your progress and your story, or even your favorite recipe, feel free to join our KetoDiet Support Group on Facebook. Our admins and members are happy to help!

Click on the link below to join our free keto diet support group.

About Martina Slajerova

Hi I'm Martina, the creator of KetoDiet — thanks for stopping by!

I was born in the Czech republic and I'm currently living with my partner in the UK. I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight. Even though I was taking prescription medication to help control my condition and I was hitting the gym almost every day, I was gaining weight, not losing it.

The irony was that, like so many other people, I used to follow what I believed to be a healthy, balanced diet. I avoided most fatty foods in fear of clogging my arteries and putting on weight. I based my diet around whole grains and vegetables, and I limited my intake of animal products. I did exactly what the general dietary recommendations advised: I exercised more and ate less. Still, nothing worked.

Finally, I got tired of dieting all the time, and I was determined to regain my health by following a different approach. That’s when I decided to quit sugar, grains, and processed foods, and I started following a whole foods–based ketogenic approach to food.

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After we witnessed the incredible benefits of low-carb eating firsthand, my partner and I created KetoDiet, a tracking and planning application with hundreds of low-carb recipes. It is now one of the best-selling apps on the App Store and Google Play.

Then in 2012, I launched my KetoDiet blog, which now helps more than two million monthly visitors follow a whole foods–based, low-carb, ketogenic lifestyle. Since 2014 I've authored eight cookbooks (two still to be released) and co-authored one cookbook.

Switching to a keto lifestyle wasn’t easy at first. It took some time for me to get used to eating fat and to give up carbs: after all those years of dieting, it was only natural that I was having trouble eating more fat without worrying about consuming all those calories. And to make things even more complicated, there was too much conflicting information available, and I didn’t know if I was doing the right thing. But I figured it out for myself.

When I started to eat keto, my cravings went away after just a few weeks. I didn’t feel hungry, and I had loads of energy to devote to my busy lifestyle. Best of all, for the first time in years, I didn’t even think about food. It was so liberating! So these days, when people ask me which “diet” I follow, I simply reply, “It’s just the way I eat every day.” That’s because — for me, at least — keto isn’t a diet: it’s a lifestyle.

The word “diet” suggests a pattern of eating that’s both temporary and difficult to stick with, and that’s definitely not the case for my approach to eating keto. I hope this book will give you some clarity about what a truly healthy diet is, and that you’ll be motivated to keep learning, do your own research, and listen to your body. I truly believe that a whole foods — based keto diet that reflects your individual needs has the potential to help you achieve your goals — whether that’s long-term weight loss, dealing with certain health conditions, or simply improving your overall well-being.

Working on my book and all our apps wouldn't be possible without you — my fabulous readers. I'm so grateful for your continuous love and support!

You can read more about KetoDiet and our team here.

KetoDiet in a Nutshell: Quick Links

For must-read posts and free downloads click on the links below:

	KetoDiet Guide All you need to know about the ketogenic diet
	Keto Recipes Browse through hundreds of recipes with smart filtering
	KetoDiet Buddy Our online macronutrient calculator
	KetoDiet Plans Download our free diet plans
	KetoDiet Food List What to eat and what to avoid on a keto diet

	Ketogenic Diet FAQ Frequently asked questions about the ketogenic diet		How To Low Carb 15+ common weight loss mistakes and how to avoid them
	KetoDiet App FAQ Features, pricing & future plans		Exercise & Keto All about ketogenic nutrition and exercise
	Keto Diet Glossary MUFA, MCT, Keto-flu, etc Ketogenic diet terminology		KetoDiet on a Budget Time and money saving tips