The Keto Diet Plan for Beginners: 5 Things to Know Before You Try It

by | Jun 24, 2019 | Last updated Feb 15, 2022

Author: Stephanie Santoro

The ketogenic diet has its share of fans. LeBron James, Gwyneth Paltrow, Kim Kardashian, and Halle Berry all testify to its effectiveness. (Of course, not everyone has the budget for a staff of nutritionists, professional chefs, and trainers to guarantee their weight loss success…) Either way, you might be curious about this radical approach to weight loss.

With the keto diet, your body enters a constant metabolic state of ketosis. That means you run mostly on fat and burn it 24-7. Insulin levels drop dramatically and many people lose weight. And you accomplish all this by eating virtually no carbs.

Sound like a big commitment? It is. Here are five things you should know before you try it out.

  1. Keto only works long term if you make it a lifestyle

Like most diets that result in drastic weight loss, the benefits only last as long as the diet does. If you leave keto behind, the weight comes back. Sticking with the diet requires skill and planning (i.e. for grocery shopping, meal planning, food prep, etc.). Making sure you have all the tools you need is crucial, and Noom can help you do it in the healthiest way possible.

In short, doing keto only works if you know what you’re doing and have the right support behind you. Most people don’t stick with keto for life – but if that’s your goal, we’ll help you achieve it.

1. Keto without professional support is likely to fail

Keto devotees push it as a lifestyle change more than a diet. But like most weight loss programs, it tends to be followed like a diet and forgotten after it either succeeds or fails.

In order to properly develop new habits and relationships with food, whether doing keto or any other diet, it’s best to do it alongside those who can assist you with professional resources and experts. Noom can be that team for you when you need meal plans, exercise plans, coaching, and more.

With Noom, you get the personalized support you need to maintain your successes and keep at it. (Of course, Noom can also help you lose weight without extreme diets like keto – but if keto is your preference, we have your back.)

2. Keto can make you sick

Many experience what is commonly known as the “keto flu” when they first begin. It’s not a real flu and it’s not contagious or long term – but it’s pretty intense. Some people don’t make it past this stage, assuming it must be unhealthy. The keto flu can last anywhere from a few days to a month and consists of nausea, brain fog, dizziness, loss of appetite, cravings, stomach pains, insomnia, constipation, heart palpitations, and muscle soreness.

This and other harsh realities of keto can be avoided by going team Noom. For support that’s customized to your personal circumstances, Noom coaches are on standby with answers. Plus you’ll have community support and other tools that help you to prevent or improve side effects like keto flu.

4. Prepare to eat a lot of cheese and meat on keto

Keto claims to be more of an extremely low carbohydrate diet than it does a high fat or moderate protein one, let’s be real—you’re going to be eating a lot of meat and cheese on this diet.

But even though the keto diet is somewhat limiting, a little planning can go a long way. With access to Noom’s huge database of recipes, you can plan a variety of meals that include endless combinations of keto-approved ingredients. You’ll also have an experienced support network of others doing exactly what you’re doing and creative meal plan options at your fingertips.

5. There might be a better solution

There is no one-size-fits all solution to weight management. And since restrictive diets don’t get to the root of the eating behaviors we struggle with, you’re better off with a weight loss program that meets you where you are – like Noom. It’s a holistic approach that helps you develop healthy, sustainable relationships with food, rather than being limited by fads and labels.

With our structured support – including coaches, personalized meal plans, fitness routines, and community forums – Noom facilitates lasting weight loss for any lifestyle and activity level.

Of course, everyone is different. Our biological and psychological characteristics vary widely. If keto comes naturally to you, we support it! We also have other solutions if keto lets you down or isn’t the right fit. Try out our weight loss tracking and weight management tools to keep yourself on pace as you figure it out. We’re here to help!