Keto Start
In brief
Section titled “In brief”- Aim for 20-50 grams of carbohydrates per day in the start phase
- Eat sufficient protein with every meal
- Use fat for satiation, not to overeat
- Prevent keto flu with sufficient water, salt and magnesium
- If you take medication for diabetes or blood pressure: start in consultation with your healthcare provider
- Evaluate after 14 days: cravings, energy, sleep and digestive complaints
1. The core in 3 agreements
Section titled “1. The core in 3 agreements”- Keep carbohydrates low: aim for 20-50 grams of carbohydrates per day during the start (EU label)
- Eat sufficient protein: a clear protein source with every meal
- Use fat as a tool: add fat until you are comfortably satiated, without overeating
2. Keto start in 7 days
Section titled “2. Keto start in 7 days”Days 1-2: preparation
Section titled “Days 1-2: preparation”Remove visible temptations:
- Cookies, chips, breakfast cereals
- Sugary soft drinks
- Candy and chocolate
Prepare a basic stock:
- Eggs, butter, olive oil
- Full-fat dairy, cheese
- (Frozen) vegetables
- Canned fish (mackerel, sardines, tuna)
- A protein for dinner
Days 3-4: rhythm
Section titled “Days 3-4: rhythm”- Eat 2-3 fixed meals
- Skip snacks
- Repeat simple meals - this makes the transition much easier
Days 5-7: fine-tuning
Section titled “Days 5-7: fine-tuning”Assess your hunger, energy, sleep and bowel movements.
If you have cravings between meals:
- Increase vegetable portions
- Add some fat
- Check for hidden carbohydrates
3. What you mainly eat
Section titled “3. What you mainly eat”| Category | Examples |
|---|---|
| Vegetables (plenty) | Leafy greens, cabbages, zucchini, eggplant, mushrooms, broccoli, cauliflower, endive, lettuce |
| Protein | Eggs, fish (herring, mackerel, salmon), meat/poultry, tofu or tempeh (without sweet marinade) |
| Fats | Butter, olive oil, mayonnaise (without sugar), avocado, olives, nuts (in moderation) |
| Dairy (selective) | Cheese, cream, Greek yogurt 10%, full-fat quark - watch for added sugar |
| Fruit | Limited during start. Small portions of berries may fit |
4. Shopping list (practical)
Section titled “4. Shopping list (practical)”Basics
Section titled “Basics”- Eggs
- Cheese
- Butter
- Olive oil
- Mayonnaise
- Herring, mackerel, salmon
- Or canned mackerel/sardines
Meat/poultry
Section titled “Meat/poultry”- Ground beef
- Beef stew meat
- Bacon
- Chicken thighs
Vegetables
Section titled “Vegetables”- Broccoli, cauliflower
- Zucchini, spinach
- Mushrooms, endive
- Lettuce, cucumber
- Olives, nuts
- Broth (for salt)
- Herbs
- Vinegar/lemon
5. Reading labels
Section titled “5. Reading labels”Use EU labels: count the value for carbohydrates. Fiber is listed separately.
6. Preventing keto flu
Section titled “6. Preventing keto flu”In the first week, your body often loses fluid and salt. This can cause:
- Headaches
- Dizziness
- Fatigue
- Muscle cramps
Practical approach
Section titled “Practical approach”- Drink enough water
- Consciously add extra salt (broth or salty foods)
- Eat magnesium-rich foods (nuts, green leafy vegetables)
7. Meal templates
Section titled “7. Meal templates”Breakfast
Section titled “Breakfast”- Omelet with cheese and spinach
- Scrambled eggs with salmon and arugula
- Greek yogurt 10% with small portion of berries and some nuts
- Large salad with egg or tuna, olive oil and mayonnaise
- Mackerel with raw vegetables and extra olive oil
- Leftovers from dinner (often the best keto lunch)
Dinner
Section titled “Dinner”- Chicken thighs with broccoli and butter sauce
- Meatballs with cauliflower mash and oven-roasted endive
- Tofu/tempeh stir-fry with bok choy and mushrooms (without sweet sauce)
8. Social events and holidays
Section titled “8. Social events and holidays”At parties and gatherings
Section titled “At parties and gatherings”- Cheese, olives, nuts (in moderation)
- Dry sausage, raw vegetables
- Meat/fish without breading
In restaurants
Section titled “In restaurants”- Ask for extra vegetables or salad
- Skip bread, fries and dessert
9. Safety
Section titled “9. Safety”Do not start without guidance for:
Section titled “Do not start without guidance for:”- Pregnancy or breastfeeding
- Severe kidney disease
- Eating disorder susceptibility
10. Next step after 14 days
Section titled “10. Next step after 14 days”If you feel better and it’s sustainable, you can then:
- Stay strict, or
- Gradually become somewhat more flexible
Especially evaluate:
Section titled “Especially evaluate:”- Cravings
- Energy level
- Sleep
- Digestive complaints
- Glucose measurements (if relevant)
Veelgestelde vragen
How many carbohydrates can I eat when starting keto?
Aim for 20-50 grams of carbohydrates per day (EU label) during the start phase. Fiber is listed separately and doesn't need to be counted. The lower you start, the faster you'll enter ketosis.
What is keto flu and how do I prevent it?
In the first week, your body loses fluid and salt. This can cause headaches, dizziness, fatigue or muscle cramps. Drink enough water, add extra salt (broth) and eat magnesium-rich foods.
Can I eat fruit on keto?
Usually limited in the start phase. Small portions of berries (raspberries, blueberries) may fit because they contain relatively few carbohydrates. Bananas, grapes and tropical fruit contain too much sugar.
What do I eat for lunch on keto?
A large salad with egg or tuna, olive oil and mayonnaise. Mackerel with raw vegetables. Or simply leftovers from dinner - often the best keto lunch.
Can I just start keto?
If you take medication for diabetes (insulin, SU derivatives) or blood pressure: start in consultation with your healthcare provider. Carbohydrate restriction can rapidly lower blood sugar and blood pressure. Do not start without guidance during pregnancy, severe kidney disease or eating disorder susceptibility.
How long does the keto start phase last?
This keto start is intended for the first 7-14 days. After 14 days, evaluate: cravings, energy level, sleep and digestive complaints. Then you can stay strict or gradually become somewhat more flexible.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.