Keto Diet UK: A Free Low-Carb Keto Diet Guide for Beginners is all you need to start a ketogenic diet in the UK! This is the best free low carb keto diet plan for beginners as it covers A to Z you need to know before starting the ketogenic diet. It gives you the knowledge, shows you the How-To, explains the Dos and Don’ts. It shows what foods to eat and what foods to avoid, answers frequently asked questions about the ketogenic diet, gives you an example of the grocery shopping list and example meal plan for 1 week. All you need before starting this amazing way of eating that will bring you so many health benefits!

I’m a Nutritionist who supports the low-carbohydrate ketogenic diet. I’ve been eating this way myself for several years and I want to share my knowledge and tips on how to start a low carbohydrate high fat ketogenic diet correctly and safely. I know so many of you tried keto in the past and it hasn’t worked out for you. And I know why!

The Ketogenic Diet: A Free Low-Carb Keto Diet Guide for Beginners. All you need to start a keto diet!

Keto Diet UK: A Free Low-Carb Keto Diet Guide for Beginners in the UK. All you need to start a keto diet!

Table of Contents

Why Keto Hasn’t Worked for You?

A lot of people say keto hasn’t worked for them. Some of you found the ketogenic diet to be unsustainable, some got bored of eating the same old boring foods, some got too confused with the whole carb counting thing, others were following some wrong keto advice and ate only keto junk foods, not enough of veggies and didn’t have great health and weight loss results which made them give up. Or maybe you simply didn’t feel great, something was missing… Just think about it, right, so many people get put off by the keto flu! It gets scary sometimes…

I still remember my first keto flu! What a terrible week that was… I suffered a horrible headache, felt weak and nauseous, and thought this thing can’t be healthy form me! When you’re so exhausted, disappointed, and you’re about to cook some old good pasta just to end this nightmare and finally feel better… It hits you! I remember when I went from a horrible keto flu straight into feeling amazing! Many people give up early, before experiencing any benefits!

Misinformation about the Ketogenic Diet

With all the wrong dietary information on the Ketogenic diet, all misinformation out there… One day you read an article which says keto is good for you, the next day you read one and it says keto is deadly, stay away. If you’re unable to access or evaluate nutritional research study data, you can be easily manipulated and pushed to believe that keto is bad for you. This Keto for beginners’ guide will give you the right science-based information.

It might take 10 – 20 more years until this way of eating will get more accepted by society and not seen as some Fad Diet. Firstly, the old view on fat, saturated fat, LDL, and calories has to change. With so many new high-quality research studies out there proving that fat and saturated fat is harmless, weight loss is more than calories in vs calories out, ketogenic being effective for preventing and treating various chronic diseases, we have to re-evaluate the scientific evidence, become a bit more open-minded and start using the benefits!

if you’re still worried about fat, saturated fat, LDL cholesterol, and heart disease risk, definitely check out my video where I explain the role of LDL cholesterol in the body and discuss the research on saturated fat and heart disease.

Is Low Carb Keto Diet Unhealthy? Is Keto Diet Bad for You?

Before you even start anything, you have to have the right mindset. If you believe it’s deadly – don’t even start. Did you know that the low-carb, high-fat, moderate-protein ketogenic diet was created by doctors and scientists around 100 years ago with a purpose to treat diseases? Well, guess what? This diet is able to bypass many mechanisms in the body where excess insulin and blood glucose are creating chronic conditions such as cancer, diabetes, cardiovascular disease, post ovarian cystic syndrome, dementia and so much more!

Knowing that elevated blood sugar and insulin are at the root cause of most diseases, it becomes clear that lowering these will help to prevent and fight these conditions.

How to Succeed With The Low Carb Ketogenic Diet?

We already discussed why so many people fail with the low carb keto way of eating. Most people didn’t have proper dietary and health advice from a nutritionist on how to start this way of eating safely, successfully, and sustainably! Most importantly, I want you to not have any negative emotions or perceptions towards keto way of eating. First, do it right, do it properly, do it for long enough, and then express your opinion whether you like keto or not. There is no one diet that suits everyone 100%, however, keto is somewhere near.

The Ketogenic Diet: A Low-Carb Keto Guide for Beginners. All you need to start a keto diet

How to Succeed With The Low Carb Ketogenic Diet?

In this keto for beginners’ guide, I’ll share with you my best life-changing keto hacks, tips, and tricks to make following a ketogenic diet as Easy, Effective, and Enjoyable as possible! It requires getting the basics right first. Like everything else in this world. In this keto diet plan, you will get to know what are net carbs, what are the health benefits of a low carb or keto diet, what is ketosis, how to start a keto diet or low carb diet, what to eat on a keto diet or low carb diet, what foods to avoid, a low carb food list and a lot more!

If you are new to low carb or keto diets, you’ve come to the right place. This guide will show you everything you need to know about how to start a low carb diet, or how to start a keto diet (more strict and more effective version). The health benefits of the low-carbohydrate ketogenic diet, foods to eat, foods to avoid, types of low carb diets, example 1 week’s keto meal plan, the rules you need to follow and so much more!

Read from start to finish if you’re just starting out, don’t miss out on anything as details matter! It is crucial that you would get the basics right since the beginning.

And hey, if you don’t like reading, watch my keto for beginners video instead!

Here’s the UK version.

And here’s the US version.

What is a Low Carb Keto Diet Plan for Beginners?

A low carb keto diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. It ends the rollercoaster of blood sugar spikes and crashes, allowing the body to burn fat.

There are different variations of low carb, and the keto diet is a special type of low carb with added characteristics. The number of carbohydrates will vary depending on your insulin tolerance and activity level, but on average, these are the common numbers of carbs:

Keto diet – up to50 g carbs per day
Low carb diet – Between 50g – 100g carbs per day

Some people opt to count carbs diligently and some choose to simply focus on eating low carb/keto foods. I highly recommend you not stressing out about the numbers and focus on eating us real foods and finding your balance.

Key message: simply eat keto-approved foods, you can find the list below.

What are Net Carbs?

Carbs vs Net Carbs

The Health Benefits of the Low Carb Ketogenic Diet

Low carb keto diet has numerous benefits, including:

✔️ Blood sugar control

✔️ Weight loss

✔️ Stable mood & energy levels

✔️ Reduced cravings & appetite

✔️ Lower blood pressure

✔️ Higher good cholesterol

✔️ Skin improvements

✔️ Digestive support

✔️ Increased lifespan

✔️ Reversing chronic conditions

✔️ Improved cognitive function.

Key message: if you follow this low carb keto diet plan, you improve so many areas of your life! You become healthy, reverse chronic conditions, lose weight, slow down aging and so much more.

What is a Low Carb Ketogenic Diet Plan?

The ketogenic diet, or keto diet plan, is a specific type of low carb diet that is focused on a specific ratio of macronutrients, or macros, with a goal of reaching a state called ketosis.

Macronutrients are fat, protein, and carbohydrates. The ketogenic diet is generally 80% fat, 15% protein and 5% carbohydrates.

Key message: Keto is 80% fat, 15% protein, and 5% carbohydrates.

What is Ketosis?

What is ketosis? Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates.

Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. It’s very effective for weight loss, energy and mental clarity. Once you try it out you feel like you will never want to go back.

Ketosis is the primary goal of the low carb keto diet plan. We achieve it by severely limiting carbohydrate intake, not calories, We try to shift away from focusing on calories into nutrients in food. We have to unlearn certain things about diet and food in order to become able to control our weights. In the absence of carbs, the body switches to burning fat for fuel.

Signs of ketosis include increased energy and focus, decreased appetite, and changes in the smell of breath or urine. You can test yourself for ketosis using Ketone Test Strips, or a Blood Monitor if you want to be super accurate. However, test strips are usually cheaper and will be sufficient to start with.

It usually takes about 3 days after starting a ketogenic diet to enter ketosis, but a few weeks before you are “fat adapted” and burn fat efficiently. Keto for beginners may seem too difficult at first, but once these first days pass – you will thank yourself for being patient!

The keto diet plan has the same benefits as low carb diets in general (above), but they are usually amplified. In particular, the weight loss results, mental focus, and energy levels on a keto diet can be incredible. However, even a simple low carb diet will be sufficient for weight loss and improved general health.

Key message: instead of burning glucose (simple sugar for energy) – you use your own body fat and the fat and protein that you consume.

Easy Steps for Starting a Low Carb Ketogenic Diet or Low Carb Diet – Easy Keto Beginner’s Guide

Easy steps of how to start a low carb keto diet - the basics

Easy steps for starting a low carb keto diet – the beginner’s guide that will help you to do keto right.

The main point to start a keto diet plan or low carb diet is this: RESTRICT CARBOHYDRATES. In fact, this is the most important! Restrict to less than 50g of carbs per day for a keto diet. For a low carb diet, aim for under 100g of carbs per day.

However, I would highly recommend starting with the keto diet rather than low carb, learn it properly, and then when you feel like you want a change – trial some low carb days where you allow some higher carb veggies or even some fruit. Get the carb limit down and you’re most of the way there! But to ensure your success, here are some additional tips for getting started on a keto diet or low carb diet:

✔️ Limit protein intake. A keto diet or low carb diet is not a high protein Atkins diet! Low carb is generally higher in protein than keto but be careful with both. High protein diets can stress the kidneys, and besides, excess protein converts to glucose, and this can kick you out of ketosis. Try to not exceed your protein and you’ll be fine. In fact, my rule is not more than 100 g of meat with lunch and dinner each day. Some extra protein here and there. And don’t be scared of fattier types of meat such as pork, beef, or chicken with the skin, as these will spike insulin less and make it easier to digest the meat.

✔️ Forget the fat myths. We’ve been taught to fear fat, but don’t! Both keto and low carb are high-fat diets. Fat is our source of energy as well as satiety. If your goal is weight loss, eat enough fat to be full and satisfied. Include some high-fat snacks such as nuts, nut butters, and seeds in your diet, have some keto coffees and you’re gonna be fine!

✔️ Drink enough of water. Not too much but enough. Forget the 2 Litres a day myth and follow your body instead. Drink when you’re thirsty. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you store less water, which means you don’t have to drink as much water. Instead of the traditional recommendation of 8 cups of water per day, drink whenever you feel thirsty.

✔️ Top up electrolytes. The major electrolytes in our bodies are sodium, potassium, and magnesium. Because a low carb diet (especially a keto diet) reduces the amount of water you store (you will lose a lot of water waste at first), this can flush out electrolytes and make you feel slightly sick, the so-called “keto flu”. This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking Bone Broth, and adding some Himalayan pink salt to a glass of water and drinking it to reduce the keto flu symptoms. The most important message here – don’t get freaked out and stop doing this wonderful healing diet because of one or two rough days. The reward is totally worth it!

✔️ Only eat when you are hungry and stop when you’re full. Get out of the mindset that you need to eat 4-6 meals per day or constantly snack to keep the blood sugars high. Eating too frequently on a keto or low carb diet is not necessary and can affect weight loss in a negative way. Eat when you’re hungry, but if you aren’t, don’t. Eating fewer carbs will make this much easier, as it naturally suppresses appetite. Your body will learn how to regulate hunger again once you bring in foods that your body is created to eat! Also, keep in mind that frequent eating raises the fat-storing hormone insulin which prevents you from losing weight.

✔️ Skip breakfast from time to time. Skipping breakfast is one of the healthiest things you can do, no forced eating if you don’t feel like it! For the breakfast eaters, you can trial skipping breakfast at least once and see how you feel. Or even trying a bulletproof fast where you still allow some calories by having a bulletproof keto coffee (coffee + organic extra virgin coconut oil + grass-fed butter) for breakfast, as this gives you plenty of energy for the morning, and helps you to lose weight at the same time.

✔️ Focus on whole foods. Although eating natural or whole foods is technically not 100% required to restrict carbohydrates, I highly recommend staying away from junk food and following a clean keto path. It will give you many more extra health benefits. Once you fully integrate into the keto lifestyle, you will learn how to replace all of the unhealthy temptations with natural delicious alternatives.

✔️ Exercise. This is not required for a low carb diet, as diet makes up around 85% of your weight loss results. However, if you do decide to exercise, remember to not overdo. I recommend you to walk for a minimum of 30 minutes a day and do some light relaxing exercise like yoga.

Key message: most importantly – reduce your carbs, replace them with low carb foods.

What Foods to Avoid on a Low Carb Ketogenic Diet?

Foods to avoid on a low carb keto diet

How to start a keto diet? – Well, certainly by avoiding non-keto foods. Avoiding carbohydrates is probably the biggest adjustment for people starting a keto diet or low carb diet. Many of us were used to consuming carbs at every meal. Below is a list of foods to avoid on a keto or low carb diet:

❌ Grains – including wheat, bread, pasta, rice, oats, cereal, corn, etc.

❌ Sugar – including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.

❌ Starchy vegetables – including potatoes, sweet potatoes, parsnips, etc.

❌ Legumes – including beans, lentils, chickpeas, etc. (Peanuts are an exception in moderation.)

❌ All fruits – including bananas, pineapple, oranges, apples, grapes, etc.

❌ Low-fat dairy & milk – including all cow’s milk (except heavy cream is fine), low-fat cheese, etc.

❌ Seed & vegetable oils – especially margarine, canola oil, corn oil, grapeseed oil, and soybean oil

❌ Processed “low carb” foods – this depends on ingredients, so read labels for hidden sugar, starch, and artificial ingredients.

Get these out of your house if you can! In case you have family members that are not on board, at least store these in a separate area from other foods to reduce temptation. Free keto guide helps you to make the right choices.

Also, always, always check labels for any food that has one. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey, corn syrup, cornstarch, potato flakes, etc. Sometimes you’ll be surprised where you might find added sugars.

So, now that you know what to avoid, here is a basic list of what to eat on a keto diet or low carb diet instead…

Key message: no more sugars and starches.

What Foods to Eat on a Low Carb Keto Plan?

One of the most common questions I get is, “what to eat on a keto diet?” or “what to eat on a low carb diet?” Fortunately, with the right resources, this is one of the easiest questions to answer.

In fact, the keto diet (and low carb diet) is probably the most flexible, sustainable eating lifestyle out there. You don’t have to feel deprived, bored, or restricted in any way. And, it doesn’t need to be complicated. Keto for beginners is here to give you all the knowledge and skills so that you could start it right.

Let’s start with foods to get rid of…

The Best Low Carb Keto Diet Foods

Best low carb keto vegetables

Best keto protein sources

Best keto fats and oils

This simple list summarises what to eat on a low carb diet plan. And, what to eat on a keto diet, which is basically the same, just with less higher carb foods:

✔️ Meat: Any type: Beef, pork, lamb, poultry, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. Use sea salt or Himalayan pink salt, pepper, turmeric, cumin, parsley, basil, and other spices and herbs.

✔️ Fish and seafood: All kinds: Fatty fish such as salmon, mackerel, sardines, or herring are great. Canned sardines are one of the healthiest and the cheapest fish choices.

✔️ Eggs: All kinds: Boiled, fried, scrambled, omelettes, etc. Preferably organic eggs.

✔️ Natural fat, high-fat sauces: Using butter and cream for cooking can make your food taste better and make you feel more satisfied. You can also consume olive oil for salads and olives, but you can’t heat them too much. Olive oil is fine for oven cooking.

✔️ Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce and other greens, avocado, onions, peppers, tomatoes etc. You Can sometimes include the ones a bit higher in carbs: carrots, green beans, and peas. Can buy fresh or frozen.

✔️ Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream/Turkish yoghurt, or full-fat kefir, and high-fat cheeses. If you consume milk chose whole full-fat milk. Avoid flavoured sugary and low-fat products. If you can’t tolerate dairy – chose kefir as it is suitable for people who don’t tolerate dairy. Kefir is a great immune booster.

✔️ Nuts and seeds: All nuts are healthy, try pecans, walnuts, macadamia nuts, almonds, hazelnuts, and nut butters such as peanut or almond butter. Avoid nuts richer in carbs – cashews, pistachios.

✔️ Berries: Okay in moderation, if you are not super strict or sensitive. Great with whipped cream/mascarpone cheese and stevia. Avoid fruits as they are high in fructose – fruit sugar. In addition, avoid sugar, honey and other sweeteners. Only stevia is ok.

✔️ Drinks: Water – Try to make this your drink of choice, sparkling water is fine too. Coffee – Black or with small amounts of cream. If you are hungry feel free to try coffee with coconut oil and butter – “Bulletproof coffee”. Make a coffee, add a teaspoon of coconut oil and a teaspoon of butter, 10 – 15 drops of stevia liquid sweetener if you like it sweet, and blend it in a mixer for 10 seconds.

It’s great for breakfast, can have it with 25 g of dark chocolate (85% cacao). That’s what I’m having for breakfast for the past few years! You can watch my YouTube video How to make a delicious Keto Coffee here. Will make you full for longer. However, if you don’t like coffee – tea is also great.

Sugar-free sweeteners like erythritol, monk fruit, and stevia. And, from all the sweeteners out there, organic liquid stevia is the healthiest sweetener and it does not cause any digestive issues, unlike other sweeteners. You can find organic liquid Stevia here.

Low carb flours like almond flour and coconut flour (in moderation).

If you follow these low carb keto diet plan recommendations – you will tap into fat burning easily.

Key message: focus on real whole foods.

How to identify low carb foods in the shop?

Read the nutrition label in the grocery store. So, nothing too complicated, no more than 5% of carbohydrates in any food item is a good rule. That would be equivalent to 0 to 5 g of carbs in 100g. However, vegetables are an exception, as they additionally have a higher amount of fibre. Free low carb keto diet plan already identified what are the best and worst foods, just stick with approved foods and you’ll be fine!

Low Carb Ketogenic Diet Recipes

Ready to make your Low Carb Ketogenic Diet EASY?? Keto for beginners has something more for you.

This free low carb keto diet guide for beginners gave you all the keto for basics you need, now you have to put it in practice!

If my free low carb keto diet guide did not have enough or recipes for your taste and you want effortless and varied meal planning that saves you time and helps you succeed on a low carb or keto diet.

Here re some easy recipe examples:

Keto Breakfast

Keto Lunch

Keto Dinner

A Sample Keto Meal Plan For 1 Week

A free low carb keto for beginners guide has something more for you! To help get you started, here is a sample ketogenic diet meal plan for one week:

MONDAY

Breakfast: A bulletproof keto coffee with a piece of dark 85% cacao chocolate.

Lunch: Keto lettuce burger: Beef burger steak with cheese, pickles, red onions, tomato and mustard wrapped in a big salad leaf. Salad with pecan nuts or walnuts, plum tomatoes, goat’s cheese and olive oil on the side.

Dinner: Beef burger steak with asparagus cooked in butter. Tomatoes on the side. A chia pudding for dessert (1 tablespoon of chia seeds, unsweetened kefir of yoghurt (full fat) and 10-15 drops of liquid stevia).