Keto, from the very beginning
If keto feels confusing or overwhelming, you're in the right place. This page walks through the basics in plain language — no rules to memorise, no extremes.
A lower-carb way of eating
Keto simply means eating fewer carbohydrates and more protein and healthy fats. With fewer carbs on your plate, many people find their appetite steadies and their meals feel more satisfying. It's a way of eating — not a punishment, and not a race.
Foods to build your plate around
Proteins
Eggs, chicken, beef, fish, shellfish, pork
Healthy fats
Olive oil, avocado, butter, nuts and seeds
Above-ground vegetables
Leafy greens, broccoli, cauliflower, courgette
Dairy
Cheese, plain Greek yoghurt, cream
Berries
Raspberries, blackberries, strawberries in small portions
Drinks
Water, tea, coffee, sparkling water
A short list, kindly put
You don't have to get this perfect. Simply reach for these less often.
- Bread, pasta, rice and most grains
- Sugary drinks, juice and sweetened coffees
- Potatoes and other starchy vegetables
- Sweets, pastries and desserts made with sugar
- Most packaged snack foods
One small step each day
Clear out what you won't be eating and shop from a simple list.
Build meals around a protein, a vegetable and a healthy fat.
Drink plenty of water and don't be shy with salt in your food.
Prep two easy breakfasts ahead so mornings are settled.
Try one new recipe you're genuinely curious about.
Look back at what felt easy — do more of that next week.
Nothing here is a failure
These come up for almost everyone. Knowing them early makes the first month much smoother.
Not eating enough
Skipping meals usually backfires. Eat until you're comfortably satisfied.
Forgetting protein
Protein supports muscle and keeps you full. Include it at every meal.
Too little fluid or salt
Many early-week symptoms ease with more water and adequate salt.
Aiming for perfection
One off-plan meal isn't a failure. Just carry on at the next meal.
Comparing yourself
Your pace is your own. Progress doesn't have to look like anyone else's.
Consistency matters far more than perfection
A repeatable week of simple meals will always do more for you than a flawless week you can't sustain. Start small, keep going, and let it get easier.
The Free Keto After 40 Starter Kit
A simple quick-start guide, a 7-day meal plan, a grocery list, and gentle tips for staying consistent — all in one place.
