How to Start a KETO Diet for Weight Loss (Full Plan)

Learn how to do A KETOGENIC DIET for Weight Loss with this FULL MEAL PLAN. This guide will teach you exactly how to use keto to lose weight. You’ll learn how to get into ketosis faster, mistakes to avoid, how to do the diet correctly, and how to select the best high fat, low carb foods for meal prep. Enjoy the video!

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What Is A Keto Diet? 0:57
Benefits of Keto 1:33
Standard Keto Diet 2:29
Avoid These Foods 3:19
Vegetables 3:59
Protein 4:30
Fats 4:45
You’ll Feel These Changes 5:25
Speed Up Ketosis 6:29
Signs of Ketosis 7:33
Variations of the Keto Diet 8:47
Sticking to the Diet Long Term 10:44
Alcohol 12:04
Supplements 12:42
Is this Diet Ideal for You? 14:06

While the ketogenic diet may be growing in popularity there are a lot of people jumping into it without knowing what they’re doing. And even though keto can help you lose weight and burn fat, it’ll only help you do that if you do it right. So I want to give you guys a step by step guide that’ll allow you to properly set up your own ketogenic diet from scratch. I’m gonna give you everything you need including what foods to eat, how much to eat based on your individual body, how to get into ketosis faster, what supplements to take, as well as the benefits, side effects and much much more. First let’s start with the basics. A ketogenic diet is high fat, moderate protein, low carb diet. And the goal is to get you into a state known as ketosis. Normally your body uses glucose or carbohydrates as it’s primary source of energy, but ketosis is a state where your body doesn’t have enough glucose to use for energy so it switches over to primarily using fats for fuel instead. As your body becomes more fat adapted it becomes more efficient at using the dietary fat that you get from the food you eat and it becomes more efficient at breaking down stored body fat for energy as well. This is what helps many people lose a lot of weight on the ketogenic diet. Besides losing weight other benefits include reduced blood sugar, improved insulin sensitivity, improved blood triglyceride levels, higher levels of hdl cholesterol or the good kind of cholesterol, lower levels of ldl or the “bad’ cholesterol, less acne, and many people report experiencing less hunger than they would on a typical calorie restricted diet plan. Now even though a keto diet can help provide all of these benefits, many people mess it up from the beginning because they have no targets for the day. Instead they just avoid carbs, and eat as much protein and fatty foods as they want, assuming that as long as they keep their carbs low they’ll burn fat. Even though low carb diets, will usually automatically restrict your calories and lower your insulin levels, (2) if you over eat protein and fat you can gain weight the same way you would by overeating carbs. So to start the ketogenic diet the first thing you’ll want to do is figure out about how much protein, carbs, and fats you should be having everyday based on your particular body. A standard keto diet will have only about 5 percent of your daily calories coming from carbs, 75 percent of your daily calories coming from fat, and only 20 percent of your calories coming from protein. The easiest way to figure out exactly what this means for you and how much you should be eating is by using my free fat loss calculator that can be found by clicking the link in the description below. After you input your stats like your height and your weight your macro results will load. Once they load, just select the ketogenic dieting option to find your daily protein, fat, and carb targets. Keep in mind you don’t have to track your macros forever, but it’s a good idea to do it for at least a few days so you can make sure that you’re not eating too much or too little. Something that you’ll notice right away is that your carbs are very low, so it’s important…

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1. Keto diets help reduce appetite:

2. Low Carb diets result in more weight loss without calorie restrictions:

3. Leucine can help with ketosis

4. Exogenous ketones may inhibit ketogenesis



  1. Max, once again very informative and helpful. You cover the ketogenic diet very well. I was hoping to hear more from you about the relationship between carbs and insulin production. Especially how a carb-free diet allows for very low insulin levels thereby allowing adipose cells to release plenty of ketone bodies for the muscles during a workout. You touched on it briefly in the intro. I've also learned a lot from your videos on bulking or cutting. It would seem that a ketogenic diet can allow a bodybuilder to do a clean bulking phase and lose body fat at the same time. Thus no need to alternate between bulking and cutting phases. Your thoughts?

  2. This is literally the best, most conclusive, informative, yet short in length video that I've seen on how to get started on keto! I have been looking for a video that answers straight forward: "how in the world do I start keto?!" Now I finally feel like I have direction! Thank you so much!

  3. Okay so the one thing that wasnt mentioned was the amount of calories i should eat , i burn around 1800calories doing nothing (went through a machine to get this information) and at the end of all my workouts (i workout monday-friday) i do Stairmaster until it says i burned 400calories with manual settings on such as entering your body weight etc.. so thats a total of 2200 calories plus my job at a warehouse but idk how much im burning doing that but lets just say i burn 2400total how much calories should i intake?

  4. I've been keto for two months. This seems to be excellent advice. A couple of things I've experienced or done. 1. I feel a bit warmer when I'm in ketosis. I did this 14 years ago, lost 45 pounds, kept most of it off since. In 2005-6 I couldn't any explanation why my body felt a bit warmer. 2. Keto diets seem complicated at first, I don't know of a single best source of information. Mostly I've done it using YouTube videos. There are a lot of quacks out there, some channels are selling stuff (I've yet to buy anything that said 'keto' anywhere on it). I think the advice here to ease into a keto diet by cutting down carbs is good. It's basically what I did. After a couple of weeks I started to count my Fats, net Carbs, protein etc.. and discovered I wasn't even close. Which indicates two things. 1. The typical diet we eat has so many carbs that 'cutting them out' no bread, no sweets, etc is still a high carb diet and 2. At some point you should make a list of food and count your macro nutrients.

    I had a database of the Food Facts for the basic food items that I eat. For Keto I just needed Item, serving size, Macro-nutrients in grams, Fats, Net Carbs (Total carbs – fiber), protein and total calories. Then I first just listed each item and did a little math for how much I consumed… and totaled it up. Then I made a second database that all I have to do is start typing the food item and I get a list to choose from, it also automatically inserts the macro-nutrients in grams and multiplies by my quantity.

    Example: for Cheddar cheese my serving size is 1/4 cup. I usually use a 1/2 cup, so for quantity I type in '2' and it does the math. For Gouda Cheese, which I cut off a big wedge, a serving size is 1 gram, usually I hack off something like 56 g, the DBase does the math. (It's a filemaker pro 12 database, I'm willing to share with anyone interested.)

    One thing this DBase showed me was that my fats weren't high enough, so I started having my coffee with two tbspn of coconut oil and cocoa powder, adding more olive oil to my meals. The calorie count isn't supposed to really matter. I find that during my eating window (16/8) I'm usually quite full at 1400 calories, but usually I go to 1800-2100. (I'm 5-8, 172 lbs now, and active so I could eat more. I just don't feel like it, and don't miss it.)
    I immediately lost the 5 pounds the first week or so, then it's been about a pound a week. I was concerned that my body was just consuming my muscle and bone, so I started kayaking 3 hours every other day. I can feel my old (but lost) kayak muscles coming back. As a test for burning off fat instead of the good stuff, this is probably as good as any lab test.

    I've kayaked for years. I used to consistently hit the wall at 90 minutes. There is no more wall. I do get tired during my last hour, take more breaks, but no wall. What is absolutely amazing and Keto-new is that at the end of these paddles my 60 pound kayak weighs and handles the same as at the beginning when I carried it to the shoreline. Until keto the end of a kayak run, my kayak felt 40 pounds heavier and I felt weak. Usually I now finish my morning paddle at the same time my daily 16 hour fast ends, 10 am, I feel a bit hungry, but I'm not desperate to stop and snack. When I get home 45 minutes later if something else comes up I forget about preparing breakfast. I like this channel, I don't think I'll get as buffed out….but I'll be a lot healthier than most people. I learned a long time ago that the 'muscle guys' know as much as most doctors, especially how to work out with injuring yourself. Much appreciated.

  5. Wow! Great videos with lots of great information. I do like that you offer a work out and diet program that's customizable. I'm not a fan of being told it's free but then you only have to pay $97 dollars which you'll get back if you complete the program. Very skeptical of things like that 🙁

  6. Thank you very much about this info my man. Easy to digest this informations like MCT oil hehe but i think i would try targeted because i am an athlete and train 6x week but i would rly like to be on keto for a while just to test how my body would respond to that lifestyle.
    I do 3 or 4 times a week IF and like it when i fast i really do, i disnt taste alcohol, sugar, sodas, juices about 3 months or more something like that so i dont have carb cravings at all, we will see how it will go 🙂

  7. I was a skinnyfat, and I lost 8kg / 17.5 lbs in 5 weeks when living in Japan (rly hard to sustain keto there since 90% of their food contains sugar). It was the only thing that helped me get rid of the stubborn belly fat.

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