1. Calculate Your Macros:

• Determine your daily macronutrient requirements: typically, the keto diet consists of high fat (70-75% of total calories), moderate protein (20-25% of total calories), and very low carbohydrates (5-10% of total calories).

2. Plan Your Meals:

• Focus on whole, unprocessed foods.
• Include a variety of protein sources (e.g., meat, fish, eggs, tofu).
• Choose healthy fats (e.g., olive oil, avocados, nuts, seeds).
• Limit carb intake to around 20-50 grams per day.
• Include plenty of non-starchy vegetables for fiber and micronutrients.

3. Sample Meal Plan:

Breakfast:

• Scrambled eggs cooked in butter with spinach and cheese.
• Avocado slices.

Lunch:

• Grilled chicken breast with mixed greens, olive oil, and vinegar dressing.
• Side of steamed broccoli.

Snack:

• Handful of almonds or macadamia nuts.

Dinner:

• Baked salmon with lemon butter sauce.
• Sautéed asparagus with garlic.

4. Hydration:

• Drink plenty of water throughout the day.
• Herbal teas and black coffee are also keto-friendly.

5. Monitor Ketosis:

• Use ketone strips or a blood ketone meter to monitor your ketone levels.
• Adjust your diet as needed to maintain ketosis.

6. Consider Supplements:

• Some may benefit from electrolyte supplements (e.g., magnesium, potassium) to prevent imbalances.

7. Exercise:

• Incorporate regular physical activity into your routine to support overall health and weight management.

8. Consult a Professional:

• Before starting any new diet plan, especially if you have pre-existing health conditions, it’s essential to consult with a healthcare provider or a registered dietitian.