7 IMPORTANT Steps When Starting The Keto Diet
Embarking on a ketogenic lifestyle can feel like a daunting journey, but Dr. Berry is here to make it simple and achievable. In this video, Dr. Berry breaks down the seven essential steps to transition from the Standard American Diet to a healthier, ancestrally inspired ketogenic way of eating. Whether you’re looking to improve your health, lose weight, or simply embrace a sustainable lifestyle, this guide offers practical, easy-to-follow advice. Grab a friend, share the video, and say, “Let’s keto together!” as you take your first steps into this transformative journey
The ketogenic diet has taken the health and wellness world by storm, and for good reason—it offers a sustainable way to lose weight, improve metabolic health, and adopt a healthier lifestyle. Dr. Berry’s guide focuses on simplicity and ancestral wisdom to help beginners seamlessly transition into this way of eating. Here’s a detailed look at the seven essential steps he recommends.
1. Eliminate All Sugars
Sugar, whether it’s refined, organic, or naturally sourced, is detrimental to health. Many know the harm of refined sugars in sweets and sodas, but even so-called “healthy” sugars like organic honey or agave nectar are culprits. These sugars spike blood sugar levels, fuel inflammation, and hinder progress. Start by removing all forms of sugar from your diet and watch your health begin to improve.
2. Cut Out Grains Completely
Grains such as wheat, rice, oats, and corn are pervasive in modern diets but are unnecessary and often harmful. They contribute to inflammation, disrupt gut health, and provide no unique nutrients that cannot be sourced elsewhere. Dr. Berry emphasizes skipping the lengthy preparation processes like soaking or sprouting and simply excluding grains from your meals for better overall health.
3. Say Goodbye to Seed Oils
Factory-produced seed oils, commonly labeled as “vegetable oils,” are highly inflammatory and processed with industrial chemicals. Oils like canola, soybean, and corn oil, along with margarine and shortening, should be discarded. Instead, focus on natural, minimally processed fats for cooking and dressings.
4. Embrace Healthy Fats
Contrary to popular belief, not all fats are bad. Healthy fats such as butter, ghee, avocado oil, olive oil, and beef tallow are rich in nutrients and support your body’s energy needs. These fats, free from industrial processing, have been staples of ancestral diets for centuries and should replace harmful seed oils.
5. Stop Fearing Salt
Salt is essential for the body’s functions. Instead of avoiding it, focus on using high-quality salts like rock or sea salt, which are packed with trace minerals. Avoid cheap, processed table salt and embrace the benefits of this vital nutrient.
6. Prioritize Whole, Real Foods
Processed keto products may seem convenient, but real, whole foods are far superior for long-term health and sustainability. Opt for simple, natural ingredients like fresh meats, vegetables, and healthy fats. Avoid packaged products, especially in the early stages, to allow your body to adjust to the ketogenic lifestyle.
7. Balance Your Electrolytes
Electrolytes like sodium, magnesium, potassium, and chloride are crucial for preventing “keto flu” and maintaining energy levels. While historically humans derived these minerals from natural water sources, today’s diet often requires supplementation. Incorporate foods rich in electrolytes or use quality supplements to stay balanced.
Final Thoughts:
Transitioning to a ketogenic diet may seem overwhelming, but following these seven steps makes it achievable and sustainable. By cutting out harmful foods and embracing whole, nutrient-dense alternatives, you set the stage for a healthier and more vibrant life. For those new to keto, Dr. Berry’s Keto 101 playlist provides additional guidance and resources to help you thrive. Don’t forget to subscribe to Dr. Berry’s channel for more expert advice, and consider sharing this journey with a friend—it’s always better together!
- Ramos, Amy (Author)
- English (Publication Language)
- 158 Pages – 12/20/2016 (Publication Date) – Callisto (Publisher)
- Magnetic Keto Cheat Sheet for Meal Planning. This magnetic keto cheat sheet is a simple yet powerful keto cookbook alternative offering categorized keto food list charts right on your fridge. Ideal as a keto diet book for beginners, it gives quick access during grocery shopping or planning low carb, sugar free meals. Perfect for guiding meal choices, this tool supports clean eating and as a guide for keto bread, keto chips and keto snacks for weight loss with convenient daily referencing.
- Keto Diet Book with 168 Foods. Designed for all keto dieting enthusiasts of all ages, and useful as a keto diet book for beginners over 60. This comprehensive keto food guide displays 168 keto foods and low carb snack options across five clear visual sections. Great for young people, seniors or anyone managing weight loss through low sugar, sugar free eating, it empowers clean keto meal prep while aiding those on high-protein, diabetic-friendly, or low-carb diets with valuable pantry planning support.
- Educational Keto Cookbook-Style Reference with Macros. A detailed keto food guide with macros, this chart helps users make smarter dietary choices. Each item lists serving sizes, protein, fats, calories, and net carbs, functioning as both a keto cookbook tool and nutritional cheat sheet. Whether you follow a paleo, sugar free, or high-protein lifestyle, it supports tracking and portion control for budget-friendly keto meals and low carb snacks.
- Durable PVC Keto Diet Chart for Fridge Access. Made from tear-proof, waterproof PVC, this compact 7” x 6” magnetic keto food list charts sticks securely to any fridge. A must have for everyday keto meals or desserts, it blends keto food list charts with durable design, offering instant access to sugar free, low carb snack planning right in your kitchen. Perfect for busy professionals, active lifestyles, and family-friendly low sugar recipe building.
- Perfect Gift for Keto for Beginners & Health Enthusiasts. This vibrant keto cookbook-style guide is a standout gift for those starting keto or seeking low carb living. Ideal for women, men, and seniors, this keto diet visual aid promotes clean eating and consistent tracking of zero sugar snacks, low carb ingredients, and keto recipes for weight loss. An easy-to-use kitchen reference for any lifestyle. Add to Cart now.
- Hardcover Book
- Axe, Dr. Josh (Author)
- English (Publication Language)
- 336 Pages – 02/19/2019 (Publication Date) – Little, Brown Spark (Publisher)
- App & Guide Included: Access to a companion app to record urine ketone results and view trends; beginner keto guide eBook with diet and testing basics to help you get started confidently
- Quality & Storage: Made in the USA; 150 strips per container; use within 90 days after opening; store tightly capped at room temperature
- Easy Sampling: Extra-long strips help keep hands dry; wide test pad for simple dipping; clear color block comparisons on the label
- Use Anywhere: Lightweight, travel-friendly container; test easily at home or on the go to monitor your progress and understand your results over time
- Ketosis Monitoring: Measures urine ketone (acetoacetate) levels for a quick visual read; supports ketogenic and low-carb diet tracking
