The ketogenic diet has surged in popularity as a powerful tool for weight loss, improved energy, and overall health. But with so much conflicting information online, starting keto can feel overwhelming. If you’re ready to ditch the confusion and embrace a simpler, ancestrally aligned approach, Dr. Ken Berry—a trusted voice in the low-carb, keto community—has laid out a straightforward roadmap. In this blog post, we’ll break down Dr. Berry’s 7 essential steps to transitioning from the standard Western diet to a healthy, sustainable ketogenic lifestyle. Whether you’re a keto newbie or need a refresher, these foundational tips will set you up for success.
Transitioning to a ketogenic diet doesn’t have to be complicated. Drawing from Dr. Ken Berry’s expert advice, here’s a concise guide to starting keto the right way:
- Eliminate All Sugars: Ditch every form of sugar—whether refined, “natural,” or hidden in processed foods. This step alone can lead to immediate improvements in energy and cravings.
- Cut Out Grains: Wheat, rice, oats, and corn are inflammatory and lack essential nutrients. Replace them with nutrient-dense, low-carb alternatives.
- Avoid Seed Oils: Processed vegetable oils (canola, soybean, etc.) are highly inflammatory. Opt for traditional fats like butter, olive oil, and avocado oil instead.
- Embrace Healthy Fats: Don’t fear natural fats! Prioritize sources like grass-fed butter, bacon grease, and fatty cuts of meat to fuel your body and support ketosis.
- Replenish with Salt: Quality salt (like mined rock salt) is crucial for electrolyte balance and avoiding keto flu. Skip processed table salt and choose mineral-rich options.
- Focus on Whole Foods: Skip “keto-friendly” processed snacks. Stick to real, unprocessed foods like meat, fish, eggs, and low-carb veggies.
- Mind Your Electrolytes: Sodium, potassium, magnesium, and chloride are vital. Supplement wisely to maintain energy and avoid common keto side effects.
By following these steps, you’ll not only kickstart ketosis but also adopt a sustainable, health-focused way of eating. Dr. Berry emphasizes simplicity and ancestral principles, steering clear of modern processed foods. For deeper insights, check out his Keto 101 playlist—and remember, sharing the journey with a friend can make the process even more rewarding!
