Keto for beginners — video course!

January 9 2018 by in About membership, Keto, Ketosis

206,584 views Add as favorite Do you want to learn how to do keto right, for weight loss, increased energy or some of the many potential health benefits?

Check out our keto video course! I hope you’ll like it a lot, and you can watch the first part above.

For more, here are parts 2 to 8, available with a :

2. How it works

How does a keto diet work? Learn all you need to know, in part 2 of the keto course.

3. What to eat

What do you eat on a keto diet? Get the answer in part 3 of the keto course.

4. Side effects

What are some common side effects of a keto diet – and how can you avoid them?

5. 7 steps to ketosis

How to get into ketosis exactly.

6. In ketosis?

There are two ways to know you're in ketosis. You can feel it or you can measure it. Here's how.

7. Weight loss on keto

What should you expect, what is normal and how do you maximize your weight loss or break a plateau on keto?

8. Health effects

Do you have some kind of health issue? Maybe you’re suffering from metabolic issues like type 2 diabetes or hypertension?

9. Top mistakes

Dr. Eenfeldt goes through the 5 most common mistakes on a keto diet and how to avoid them.

Start your free trial to get instant access to this and hundreds of more low-carb TV videos. Plus Q&A with experts and our awesome keto meal-plan service.

Eating keto with Kristie course

Part 1 of eating keto with Kristie: Introduction
01:47
One of the hardest parts of starting a keto diet is figuring out what to eat. Fortunately, Kristie will teach you in this course.
Part 2 of eating keto with Kristie: Build a keto plate
11:16
Are you confused about what a plate of keto food should look like? Then this part of the course is for you.
Part 3 of eating keto with Kristie: Know your portion sizes
15:29
Kristie teaches us how to eyeball the right amounts of fat, protein and carbs in order to ensure that we can easily stay within ketogenic ratios.
Tips for eating out - part 5 of eating keto with Kristie
10:10
Do you find it difficult to stay on your keto plan when you're dining out and still don't want to miss out on those lovely moments with friends and family? Then this episode is for you.
Part 4 of eating keto with Kristie: Stocking your keto kitchen
19:03
Kristie shows us exactly what staples she always keeps at home to make keto super simple.

For more (free) keto content mentioned in the course, check out our main keto guides, 300+ keto recipes and the 2-week get-started challenge.

A ketogenic diet for beginners

Ketogenic diet foods – what to eat and what to avoid

14-day keto diet meal plan with recipes and shopping lists

Keto: Our most popular recipes

How about a week of eating our most popular dishes? Thanks to all who rate our recipes we’ve been able to put together this week’s keto meal plan. It has three meals per day and will keep you below 20 grams of carbs.

Full meal plan →

55 comments

1
Gloria Edwards
April 7 2018
What does one do after the 2 weeks?

Reply: #2
2
Reply to comment #1 by Gloria Edwards
Peter Biörck Team Diet Doctor
April 7 2018
Hi Gloria!

You could join as a member if it turns out that you like this way of eating .... we have a whole bunch of meal plans available.

You also could continue to eat keto and use our recipes without joining as member. :)

What does one do after the 2 weeks?
3
Quentin
April 23 2018
What kind of guidance can you give to professionals such as myself. I am an executive advisor/consultant and thus travel 4-5 days a week and do not have access to cook for myself.
4
Diane D Butler
May 12 2018
I do not desire to lose weight. I am already a thin person. I do however have a number of health problems ie. Cancer plus and malfunctioning valves on my heart. I am a sugar junkie so I know I need to eat better. Will this diet make me lose more weight because I need to gain not loose.

Reply: #20
5
S marlia mubeen
May 23 2018
Hello. Im a muslim. And right now we are having Ramadan going on. We have to fast. Can i follow this diet durring fasting?!?!
6
kireen
July 5 2018
hi
my gal bladder has removed so is it ok to follow keto diet?
7
Tara
July 10 2018
I have chronic pancreatitis and take Creon is high fat okay ?
8
Patricia
August 4 2018
I am lactose intolerant and I noticed most of the recipes have milk products in them. There was even one that was supposedly dairy free and the second or third ingredient was heavy cream. That I don’t understand
9
Linda
August 5 2018
is Keto diet helpful in reducing fatty liver??
10
Linda Lee
August 22 2018
My name is Linda with delivery program do you have to cook? And how much is it monthly for 3 meals a day.
11
Linda Lee
August 22 2018
Linda Lee and how do you get started? Especially in Ketos?
12
Odette
August 22 2018
What happens when your weight is at goal and only want to maintain but still want to stay on Keto.Do I add more carbs?
13
Dms
August 27 2018
Currently I am taking steroids which causing a lot of weight gain
Any hope to start any new diet now or I have to stop the steroids first?
14
Marci
September 18 2018
I have stage four liver disease and Diabetes 2. I am on Januva. I am over weight and need to lose 40 lbs. Will this wok for me? My doctor is 1 1/2 hours away from me so I cannot go all the time.
15
Carol
September 18 2018
Yes just do it. Cut out the white stuff and up your fats (just not trans fats or omega 6 oils) and you will improve overnight.
16
Byre Wols
October 3 2018
All the vidoes on this page are the same two videos?
17
Bambang Rudi
October 16 2018
starting to day......I try and I go to Keto
18
Barbara Harkness
October 28 2018
I have a ileostomy, and can not eat raw vegetables, cooked are fine, I don't know if this Keto diet is good for me. I need to lose weight but not sure if this is safe for me.
19
Henrietta Langue
October 28 2018
how do i start.....should i plan my meals ahead.....also my family isnt doing it....it is just me so how do i go about the keto diet
20
Reply to comment #4 by Diane D Butler
Alexg
October 30 2018
Hi Diane, Did you find an answer to this question? I'm also a skinny person seeking to optimize my diet without weight loss and it drives me nuts that the entire world is obsessed with losing body fat.

Reply: #23
21
Danielle
November 2 2018
I just like to lose 15 lbs. I tried Keto. The problem is that the food is so great. What you don’t understand is that people who have diet all their lives and eat emotionally are scared of all that good stuff and don’t know what “ stop when you are full “ means or feels like. Counseling ??? Please!! We have done it. I know it works....my son lost 35 lbs and my niece 57....They say keep it simple....no fancy recipes.

Reply: #24
22
Ángela
November 2 2018
I have read in fitness sites that a very restrictive carbohydrate diet, if followed too much time can cause insulin resistence. What about that??

Reply: #25
23
Reply to comment #20 by Alexg
Kristin Parker Team Diet Doctor
November 3 2018
Alexg, Low carb and keto are about optimizing health. Weight loss is a pleasant side effect for people who are overweight. If you are not overweight, your body should not continue to drop pounds. If you find that you are losing more weight than you want, you can increase vegetable carbs or increase protein or portion size.
--Kristin
24
Reply to comment #21 by Danielle
Kristin Parker Team Diet Doctor
November 3 2018
Danielle, that is so true! We have a meal plan of quick meals that you may be interested in.
https://www.dietdoctor.com/low-carb/keto/meal-plans

--Kristin
25
Reply to comment #22 by Ángela
Kristin Parker Team Diet Doctor
November 3 2018
Angela, eating low carb does not cause insulin resistance. Consistently high insulin, which happens when we eat high carb and have high blood sugar, is what causes insulin resistance. Here is a good article from Dr Jason Fung.
https://www.dietdoctor.com/new-paradigm-insulin-resistance

--Kristin

Reply: #27
26
Ángela
November 3 2018
Thanks!
27
Reply to comment #25 by Kristin Parker
Gentiann
November 3 2018
Kristin, are you a new member of DietDoctor team?

Reply: #28
28
Reply to comment #27 by Gentiann
Kristin Parker Team Diet Doctor
November 4 2018
Yes! I am mainly focused on answering questions and helping people on the website and the Diet Doctor social media platforms.

--Kristin
29
dorothy
January 24 2019
Help! I seem to have raging diarrhea with almost 5 different sugar alcohols. Includes: xylitol, swerve, erythritol, stevia, durkin gold. Am afraid to walk my dog, go to the grocery store etc. This is 3-4 times a day, therefore, 3-4 showers pr. day. Can't make it 10 feet to my bathroom........obviously, trying to avoid all sugar substitutes now. Is one of these a bigger culprit than another? Am afraid to test each one as I do not want to become more housebound. Am on low carb Keto diet with 2 days a week of fasting. Started Sept 16th, have lost 28 lbs. and am no longer in the range for diabetes. I do not know of a Doctor locally that will support my efforts.....my current Dr. just wanted me to go on medications. She knows nothing about Keto. Dropped my A1C by one point in 90 days: now is 5.7 from 6.6.; Cholesterol was: 243 now 218; triglycerides 110 now was 126; blood pressure: was 140/86 now 112/72. So I am a big Keto fan. Can you help me on the sugar issue?

Reply: #30
30
Reply to comment #29 by dorothy
Kristin Parker Team Diet Doctor
January 24 2019
You can read more about the different sweeteners and their pros and cons on this article on our website.
https://www.dietdoctor.com/low-carb/keto/sweeteners
31
Will
February 17 2019
Hey Kristin, I've been hoping to solve a blood sugar mystery but have been unsuccessful at uncovering clues anywhere. I've been doing the keto diet and IF (intermittent fasting) for about 1 month now. I currently eat either 2 regular or 1 large meal p/day within a 6-hour 'eating window'. My question is, after the recent purchase of a glucose/ketone monitor, my FBS (fasting blood sugar) is consistently high (130-135 mg/dL). A recent blood panel meanwhile (pre-fast/keto diet) showed my HbA1c to be 5.5 (low)... any idea what's happening?!?

Reply: #32
32
Reply to comment #31 by Will
Kristin Parker Team Diet Doctor
February 18 2019
A higher fasting blood sugar is not uncommon when eating keto. You can read more about it here.
https://www.dietdoctor.com/low-carb/fasting-blood-glucose-higher

To bring that number down, try a small protein snack at bedtime like nuts or cheese. If you are on any medication, check with your doctor about any potential dosage adjustments that may need to be made.
33
Pat
February 18 2019
Hi there. On day 2 of 2 week challenge and want to keep track of my meals each day, total water intake, weight changes, and any special notes I may want to record. Do you have a record sheet already made up that I can use?

Reply: #34
34
Reply to comment #33 by Pat
Kristin Parker Team Diet Doctor
February 19 2019

Hi there. On day 2 of 2 week challenge and want to keep track of my meals each day, total water intake, weight changes, and any special notes I may want to record. Do you have a record sheet already made up that I can use?

We do not, as there are numerous apps and websites that provide that function.
35
Roger White
March 2 2019
Several years ago I was about fifty pounds overweight and thought I would try the Atkins diet. Boy did the pounds melt off and in a couple of months my weight was close to normal but a problem developed. I started craving meat and potatoes and gravy. All of the high carb foods that I stopped eating were now calling me. I am now about 25 pounds overweight and would like to try the keto diet. Will I be faced again with these super strong cravings?

Reply: #36
36
Reply to comment #35 by Roger White
Kristin Parker Team Diet Doctor
March 4 2019

Several years ago I was about fifty pounds overweight and thought I would try the Atkins diet. Boy did the pounds melt off and in a couple of months my weight was close to normal but a problem developed. I started craving meat and potatoes and gravy. All of the high carb foods that I stopped eating were now calling me. I am now about 25 pounds overweight and would like to try the keto diet. Will I be faced again with these super strong cravings?

Many people find that the higher fat of keto, as opposed to the higher protein on Atkins, greatly helps reduce the cravings.
37
Janice
March 9 2019
How does this diet affect medication please? My total cholesterol is now 4.2 (UK) and my HDL/LDL are close to me being able to stop taking Statins (10mg per day). It used to be higher but I have been on a a 'normal' diet of 13-1400 cals per day and am very mindful of what I eat + always 1 apple per day + CoQ10 (100mg per day).
I need to lose weight so I can qualify for a knee replacement and have reached plateau having lost just over 1 stone (15 lbs). I am very interested in the keto diet because my mobility is rather limited due to joint pain but am concerned about the cholesterol issue. I have another 4 stone to lose and this diet seems ideal. Can you offer any advice please - my doctor is happy for me to live on pain killers and still thinks I am just overeating.

Reply: #38
38
Reply to comment #37 by Janice
Kristin Parker Team Diet Doctor
March 11 2019

How does this diet affect medication please? My total cholesterol is now 4.2 (UK) and my HDL/LDL are close to me being able to stop taking Statins (10mg per day). It used to be higher but I have been on a a 'normal' diet of 13-1400 cals per day and am very mindful of what I eat + always 1 apple per day + CoQ10 (100mg per day).
I need to lose weight so I can qualify for a knee replacement and have reached plateau having lost just over 1 stone (15 lbs). I am very interested in the keto diet because my mobility is rather limited due to joint pain but am concerned about the cholesterol issue. I have another 4 stone to lose and this diet seems ideal. Can you offer any advice please - my doctor is happy for me to live on pain killers and still thinks I am just overeating.

Unfortunately we can not offer medical advice about your medications.
39
Amy
March 12 2019
I have no gallbladder . how do i eat and cook on Keto?
thank you

Reply: #40
40
Reply to comment #39 by Amy
Kristin Parker Team Diet Doctor
March 13 2019

I have no gallbladder . how do i eat and cook on Keto?
thank you

Many people on keto can handle the higher fats when the carbs are low. If you have trouble, you can ask your doctor or pharmacist about digestive enzymes.
41
heather hahn
March 15 2019
Can I get a personalized email of suggestions based on me, like a personal plan? Please, there's so much info it's overwhelming. Please, pre-diabetic and nobody local sounds educated enough.

Reply: #42
42
Reply to comment #41 by heather hahn
Kristin Parker Team Diet Doctor
March 16 2019

Can I get a personalized email of suggestions based on me, like a personal plan? Please, there's so much info it's overwhelming. Please, pre-diabetic and nobody local sounds educated enough.

You can always sign up for our two week challenge. It's specifically designed to meet keto macro ratios, as are all of our keto meal plans.
https://www.dietdoctor.com/low-carb/get-started
1 comment removed
44
Martin
March 23 2019
First day of the two-week challenge today for myself and my wife. We have done the big clean out of the fridge and pantry ! So many things have been given away.

Tried coffee with coconut milk for the first time, acquired taste but I think ill get used to it. I already do not have sugar :)

Excited to give this a go ! Signed up and paid up :) Let's do this !
45
Teri K.
April 7 2019
I have Hashimoto's and am on Levothyroxin and a statin. Will doing the Keto diet help or hinder the thyroid issues?

Reply: #46
46
Reply to comment #45 by Teri K.
Kristin Parker Team Diet Doctor
April 8 2019

I have Hashimoto's and am on Levothyroxin and a statin. Will doing the Keto diet help or hinder the thyroid issues?

Keto may help reduce the need for medication. You can read more here - https://www.dietdoctor.com/low-carb/controversies#thyroid
47
tonya
April 10 2019
I'm new to IF (16:8) but I do workout vigorously 6 days/week. Switching on and off from high intensity cardio to strength training. IF I find is very easy for me because I am not a huge breakfast person but have been eating breakfast because I felt I had to. IF works perfectly for me and takes the stress away of feeling like I am constantly eating (3 meals and 2 snacks/day). My question is, do I still need to try and consume the same amount of calories (1900/day) I normally eat during the feasting time because of my workouts?

Reply: #48
48
Reply to comment #47 by tonya
Kristin Parker Team Diet Doctor
April 11 2019

I'm new to IF (16:8) but I do workout vigorously 6 days/week. Switching on and off from high intensity cardio to strength training. IF I find is very easy for me because I am not a huge breakfast person but have been eating breakfast because I felt I had to. IF works perfectly for me and takes the stress away of feeling like I am constantly eating (3 meals and 2 snacks/day). My question is, do I still need to try and consume the same amount of calories (1900/day) I normally eat during the feasting time because of my workouts?

We recommend eating to hunger rather than counting calories. If you are hungry, enjoy a good keto meal. If you are not, feel free to skip it. Some days you may naturally be less hungry than others.
49
Marissa Rojas
July 14 2019
Is keto diet helpful in reducing fatty liver? What kinds of keto diet do i take

Reply: #50
50
Reply to comment #49 by Marissa Rojas
Kristin Parker Team Diet Doctor
July 16 2019

Is keto diet helpful in reducing fatty liver? What kinds of keto diet do i take

Many doctors use keto to help treat fatty liver.
https://www.dietdoctor.com/groundbreaking-study-low-carb-effective-tr...

You can get started with our free two week challenge - https://www.dietdoctor.com/low-carb/get-started
51
Ugyen
July 22 2019
Hello I am from Bhutan. An overweight middle aged woman. I was going through the net for healthy diet to lose weight as soon as I was notified as an overage group. Thankfully I came across with this LCHF diet and I am very much excited and glad with the results and videos uploaded in the site. My immense gratitude towars this site. Please help me to access more. Thanks

Reply: #52
52
Reply to comment #51 by Ugyen
Kristin Parker Team Diet Doctor
July 23 2019

Hello I am from Bhutan. An overweight middle aged woman. I was going through the net for healthy diet to lose weight as soon as I was notified as an overage group. Thankfully I came across with this LCHF diet and I am very much excited and glad with the results and videos uploaded in the site. My immense gratitude towars this site. Please help me to access more. Thanks

Welcome! Make sure and check out our amazing recipes to help you get started.
https://www.dietdoctor.com/low-carb/keto/recipes/meals
1 comment removed
54
Julia
August 23 2019
Hello, I’ve just signed up for the two week challenge and when I went to the recipes for the week, saw that it wasn’t very vegetarian friendly. Do you have a vegetarian version? Cheese and eggs are fine. Honestly not 100% veg, but I really just do not like eating meat every day. An occasional fish or chicken entree here and there is fine. Just prefer veg entrees. Thanks!

Reply: #55
55
Reply to comment #54 by Julia
Kristin Parker Team Diet Doctor
August 24 2019

Hello, I’ve just signed up for the two week challenge and when I went to the recipes for the week, saw that it wasn’t very vegetarian friendly. Do you have a vegetarian version? Cheese and eggs are fine. Honestly not 100% veg, but I really just do not like eating meat every day. An occasional fish or chicken entree here and there is fine. Just prefer veg entrees. Thanks!

As the two week challenge is free, we can not offer various versions of it. We do have many vegetarian recipes on our website though, and also have some vegetarian meal plans.
https://www.dietdoctor.com/low-carb/keto/vegetarian
1 comment removed
57
sange
January 21
Hello, I haven't looked through the whole site yet but very interested in giving it a go. Especially as it means using 'real food'. The one I didn't see was what you could drink on this plan. Or have I missed? Please advise.

Reply: #58
58
Reply to comment #57 by sange
Kristin Parker Team Diet Doctor
January 21

Hello, I haven't looked through the whole site yet but very interested in giving it a go. Especially as it means using 'real food'. The one I didn't see was what you could drink on this plan. Or have I missed? Please advise.

Here is our guide on drinks.
https://www.dietdoctor.com/low-carb/keto/drinks