Getting Started with Keto: Your Macros, Mindset & Momentum
By Wendy Francis, Board-Certified Cognitive Health Coach
The ketogenic diet is more than just a low-carb craze — it's a scientifically supported metabolic strategy that shifts your body into a fat-burning mode called ketosis. Whether you’re doing it for fat loss, mental clarity, inflammation control, or blood sugar balance, your first step is understanding the right way to begin.
What Are Keto Macros?
“Macros” stands for macronutrients — carbohydrates, proteins, and fats. On a classic keto plan, the goal is to restrict carbs so your body uses fat for fuel. Here’s a standard breakdown:
- Fats: 70–75% of total daily calories
- Proteins: 20–25%
- Carbohydrates: 5–10% (usually < 30g net carbs/day)
Tracking macros can feel complicated at first, but apps like Carb Manager or MyFitnessPal can help. Start by logging everything you eat for 3–5 days to get familiar with your habits and how close they align with keto targets.
Clean Keto vs. Dirty Keto
Not all keto is created equal. Just because something fits your macros doesn’t mean it’s helping your body thrive.
- Clean Keto: Focuses on whole foods like grass-fed meats, organic eggs, leafy greens, nuts, seeds, healthy fats, and minimal processing.
- Dirty Keto: Meets macro goals but allows highly processed foods, artificial sweeteners, fast food, and low-quality oils like canola or soybean.
If your goal is long-term health, hormone balance, mental clarity, and inflammation reduction — clean keto is the way to go. You're not just burning fat, you're feeding your brain and supporting your body from the inside out.
Key Highlights of Starting Keto
- Quick Water Weight Loss: You may lose 3–5 pounds in your first week due to glycogen depletion and water loss.
- Increased Energy & Focus: Once fat-adapted, many people report stable energy and mental clarity.
- Appetite Control: Higher fat and protein intake can help regulate hunger hormones like ghrelin and leptin.
- Reduced Sugar Cravings: After 7–10 days, many people find their desire for sweets significantly drops.
Common First-Week Challenges
As your body transitions, you might experience what’s often called the “keto flu.” This can include fatigue, brain fog, headache, and irritability. It usually passes within a few days. Stay hydrated, boost electrolytes (sodium, potassium, magnesium), and give yourself grace.
Need Help with Meals?
If you’re feeling stuck or overwhelmed about what to eat, we’ve got you covered. Reach out to us and we’ll send you a FREE Clean Keto Meal Planning Guide to get you started with delicious, brain-boosting, fat-fueled recipes.
Contact us here to get your free guide.
Final Thoughts
Starting keto isn’t about perfection — it’s about progression. Set realistic goals, track your wins (big and small), and tune in to how your body feels. With the right tools and mindset, you’ll build momentum and discover what works best for you.
Sources
- Volek JS, Phinney SD. The Art and Science of Low Carbohydrate Living.
- Westman EC, et al. Low Carbohydrate Nutrition and Metabolism. Am J Clin Nutr. 2007.
- Paoli A. Ketogenic Diet for Obesity: Friend or Foe? Int J Environ Res Public Health. 2014.
Disclaimer: The content provided in this blog post is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any diet, especially if you have existing health conditions or are on medication.