Once upon a time I wrote an article called something like “11 Things to Do Before You Start the Whole30.” I still stand by my excellent-yet-possibly-overcomplicated advice.

Now that I’ve become a minimalist I have to admit 11 things to do BEFORE you dive into a diet, whether it’s keto or the Whole30 seems a little excessive.

That said, being a minimalist does not mean being unprepared. I still believe there are 5 essential things to do before starting a keto diet.

5 things to do before you start a keto diet (so you don’t fail):

Take your stats and before pictures.
Learn what to eat and what not to eat on a keto diet.
Get a trusted keto resource to use when you have questions.
Make a simple meal plan for your first week.
Fully commit to keto for 30 days (or longer).

Now let’s explore each of these in detail…

Starting a keto diet without planning and preparation can mean lots of frustration. Here are 5 things to do BEFORE you start a keto diet that will help you get the best possible results. Things like taking starting stats and before pictures, plannin…

5 Things to Do BEFORE You Start a Keto Diet (So You Don't Fail)

1 - Weigh yourself, take some important starting stats, and “before” selfies before starting a keto diet.

It is super important to record your health baseline before starting a keto diet. Only by having keto starting statistics will you be able to celebrate the pounds and inches you will lose, and the health benefits you may gain, like normal blood sugar levels, no more sugar cravings, etc.

Record your “before you start keto” data in a special keto journal, in a notebook, or in a note app on your phone.

Weigh yourself before starting a keto diet.

It’s pretty simple…. Hop on the scale and write down the number.

Take a few full-body “before” photos before starting keto.

Ideally have a friend or family member take your before photos, but if you are shy prop up your phone and use the timer to take full body selfies.

Take front, back, and side views of yourself.

SMILE in your photos! Don’t frown and look like those miserable people in the before photos you see on infomercial workout programs. You are beautiful at any size.

Tips for taking your keto progress photos:

Use your phone’s timer or have a friend take the pictures
Wear swimsuit or workout clothes
Pose in front of a solid background
Try to use natural light
Take photos in a variety of poses (front, back, side)
Smile! You are beautiful!!

Measure yourself before starting keto.

You will lose inches if you stick to your keto diet.

Did you know that your waist circumference is an indicator of health and not just a number you need to order yoga pants from Amazon?

“Your waist circumference is a clue to whether you’re at higher risk for type 2 diabetes, high blood pressure, high cholesterol, and heart disease. ”

— WebMD

For best health your waist measurement should be under 40 inches for men, and under 35 inches for women. Source WebMD

Other measurements will help gauge your progress.

Grab a measuring tape, take these measurements, and write them down in your notebook or note app.

Chest
Waist
Hips
Upper arm
Thigh
Calf

Write how you feel physically and emotionally before starting keto, including any medical or physical issues you hope to improve or resolve.

This is a very important step you may be tempted to skip, especially if you are a minimalist like me! One less thing to do, right?

Wrong.

Since healing our bodies and losing weight can take a long time, sometimes you get to your goal weight and forget how awful you used to feel! Having an accurate picture of how you are winded walking to the mailbox, and your knees hurt climbing the stairs, and your triglycerides are sky high will help you compare your “after” to your starting point.

Grab your journal or your notes app and:

Describe your life before keto. How did you feel, physically and emotionally, before you started keto?
What are some of the things you'd like to change about how you look and feel?
How is your relationship with food? Do you have cravings?
Do you have pre-diabetes or diabetes? What is your A1C?
Do you have high cholesterol? High triglycerides?
If you have had recent blood work and know your numbers, jot them down in your journal.
Describe how you want to look and feel AFTER your keto diet. Do you want to lose a certain number of pounds? Lower inflammation? Have more energy to keep up with your kids?

Here is your BEFORE YOU START A KETO DIET data checklist:

Weigh
Take full-body before photos
Measure yourself:
- Chest
- Waist
- Hips
- Upper arm
- Thigh
- Calf
Journal how you feel now, mentally and physically.
Journal how you want to look and feel after you reach your weight loss goal.
Set a reminder or a note on your calendar to update your progress at least every month.

Keep your keto journal updated.

Set an alarm on your phone or a recurring event on your calendar to update your keto journal.

Weigh yourself
Take progress photos
Record your measurements
Journal about your keto progress

I like to weigh and journal every week, and do progress photos and measurements on the first of the month.

Choose a frequency that works best for you.

2 - Know what to eat on a keto diet BEFORE you start.

This seems pretty basic but many people don’t know what foods are keto friendly and what ones aren’t.

This is not a comprehensive list because, after all, I am a minimalist. And likely you don’t eat 27 varieties of veggies, fats or proteins.

Keto-Friendly Proteins

Buy the highest quality you can afford and be sure to read labels if you are purchasing processed proteins like hamburger patties, sausage, or bacon.

Beef:

Brisket
Ground beef
Prime rib
Steak
Stew meat

Pork:

Bacon
Ground pork
Pork chops, tenderloin
Pork rinds

Poultry:

Chicken
Cornish hen
Duck
Eggs
Turkey

Seafood:

Crab
Fish of all kinds (catfish, cod, trout, tilapia, etc.)
Lobster
Scallops
Shrimp

Other keto proteins:

Bison
Collagen protein
Deli meats (read labels)
Lamb

You can download a free printable minimalist shopping list here.

Keto-friendly produce.

Organic, local, and seasonal is ideal but enjoy a variety of low carb fresh or frozen veggies.

Keto veggies:

bell peppers

broccoli
Brussels sprouts
cabbage
cauliflower
cucumbers
green beans
kale
lettuce
mushrooms
olives
onions
romaine
spinach
summer squash
tomatoes
zucchini

Other keto produce:

avocado
berries
coconut
garlic
herbs (fresh, frozen, dried)
lemons
limes

Nuts and seeds.

If you’re not eating raw nuts or seeds, be sure to read labels for added oils and seasonings.

almond butter
almonds
chia seeds
flaxseed
macadamia nuts
pecan
pumpkin seeds
sunflower seeds
walnuts

Keto fats and oils.

avocado
avocado oil
bacon fat
cocoa butter
coconut oil
ghee
MCT oil or powder
olive oil

Keto-friendly beverages.

Read labels to check for added sugar or undesirable ingredients. If adding sweetener to coffee or tea, do your research and choose wisely.

almond milk, unsweetened
bone broth
coffee
diet sodas (if you must!)
full-fat coconut milk
tea
water

Keto condiments.

Read labels carefully.

hot sauce
lemon juice
lime juice
mayonnaise
mustard, yellow, brown
salsa (no sugar added) or fresh pico de gallo
sugar-free ketchup
vanilla extract
vinegar, white, red wine, apple cider, balsamic

For more info on what to eat for a keto diet, check out: 182 Keto Pantry Foods You Can Order From Amazon To Save Time And Money

For dining out tips and advice, see the RESTAURANT GUIDES.

3 - Get a trusted keto resource to use when you have questions about the keto diet.

When you start keto you will have questions. If you’re like me, you’ll have lots of questions.
This is normal and to be expected when you start a new diet program.

I feel really strongly you should invest in a keto resource - a book, or a video program - where you can quickly and easily find answers to your keto questions.

Why you should use just one keto resource.

But can’t I just grab my phone and google “do I have to count the carbs in alcohol?” or “can you be a little bit in ketosis?” you might ask.

The internet is a strange and beautiful place where everyone and (almost) anyone can have an opinion.

Type a simple question in your browser’s search bar and you might find hundreds of different answers. You might click on an answer from WebMD or you might get a somewhat snarky and ambiguous response like in my post Do I Have to Quit Sugar on Keto? Not Entirely and Here's Why.

It’s a good idea to have one authoritative source or guide while on your keto journey.

A keto friend may have a recommendation for you, or you can do your own research. Here are two of my favorite resources.

Best inexpensive guide to keto: Keto Answers by Anthony Gustin and Chris Irvin

If you only buy one book, get this one… Keto Answers: Simplifying Everything You Need to Know About the World’s Most Confusing Diet.

This keto manual is written in a friendly, easy-to-understand question-and-answer format. If you are new to keto I suggest you start at the beginning and work your way through the book.

Whether a beginner or experienced keto dieter, you can easily search for your question in the book’s index.

Some of topics Keto Answers covers:

Is eating butter really good for you?
Is keto ok for vegetarians and vegans?
What are the health benefits of dairy?
Or, should I supplement with exogenous ketones?

Check out the current price on Amazon: Keto Answers: Simplifying Everything You Need to Know About the World’s Most Confusing Diet

Best Keto Course: Happy Keto Body

I started keto after googling something like “what the heck do I eat on a keto diet?”

Then I started ordering McD’s double cheeseburgers without the bun, ate bacon three times a day, and wondered why I felt like crap.

Before I totally gave up on keto I invested in an online video course called Happy Keto Body. It’s not cheap, but between the go-at-your-own-pace video lessons, tons of digital resources, meal plans, and monthly keto coaching, it was exactly what I needed.

This course taught me not only how to eat keto, but how to tailor the keto diet for my body and my lifestyle.

If you are serious about keto and plan on staying keto long-term, Happy Keto Body is a great course. You can click this link to learn more about it: Happy Keto Body Online Course

4 - Plan a week’s worth of simple keto meals and a shopping list before starting a keto diet.

Here’s the deal… You can only be successful on a keto diet if you have low carb proteins, veggies and fats in the house.

Those healthy foods won’t magically appear in your pantry and fridge unless you spend a little time planning.

The best keto meal plans, especially at the beginning, are ones that don’t require hours of shopping, chopping, or food prep. Trust me on this.

Here is a simple formula that helps me plan easy keto meals that don’t require a recipe. It is the same formula included in the Keto Answers book.

Keto Meal = Protein + Low Carb Veggies + Fat

There are endless delicious meal combinations using this minimalist keto meal formula. You don’t need recipes, or exotic ingredients to make delicious keto combos.

Here are a few no-recipe-required keto meals:

Crispy chicken thighs (season the skin and cook in the air fryer), green beans and walnuts tossed in olive oil and oven roasted.
Ribeye steak, salad with lots of low carb veggies, and blue cheese dressing.
Pan seared salmon, zucchini noodles with pesto.
Scrambled eggs topped with fresh pico de gallo, and guacamole.

Think about the meals you love. Can they be plugged into this formula?

Use the “pick two” formula to create a minimalist keto weekly meal plan.

I’m not talking “you pick two” like at Panera. (I’m ignoring the decidedly NON KETO images of Asiago cheese bagels dancing in my head currently.)

This “pick two” meal planning formula is simple.

Choose 2 keto breakfasts, 2 keto lunches, and 2 keto snacks and rotate them throughout the week.

The “pick 2” planning method simplifies cooking, prep, and saves money at the grocery store.

If you are a hardcore minimalist you could rotate 2 keto dinners as well.

In my house I plan for 3 keto dinners. We eat leftovers on Thursday, and then Friday through Sunday we grab takeout or, before the pandemic, ate in a restaurant.

That’s the dinner plan that works best for my family.

Create a minimalist keto meal plan that is doable for YOU.

If you don’t enjoy keto meal planning, use a service like eMeals that provides weekly meal plans.

eMeals is a meal planning service that sends weekly keto meal plans straight to your inbox or to their app. You also get a detailed shopping list and you can send your list (edited to suit your needs) directly to Walmart, Kroger, InstaCart, and other grocery services.

Their keto meal plan is very simple and doesn’t use crazy expensive or exotic ingredients. It is, well, minimalist which suits me perfectly.

You can try out eMeals for free by clicking the button below:

Click to Try eMeals

Avoid following complex keto meal plans unless you love spending hours in the kitchen.

Please do not fall into the trap of following a complex “7 Day Keto Meal Plan”. You know, the kind you can find all over the web.

Meal plans that have 7 different breakfasts, 7 different lunches, and 7 unique dinners. Oh and possibly multiple snack choices too.

Very complex meal plans are easy to write (that’s why you can find tons with a simple google search) but are not much fun to follow unless you love hangin’ in the kitchen.

So grab a piece of paper and a pen, or your keto journal and write a week’s worth of simple meals.

Create a simple shopping list and order your groceries or go shopping!

5 - Before you start your keto diet FULLY COMMIT to keto for 30 days (or longer).

Not gonna lie, the first few weeks of keto are an adjustment period and you will likely have ups and downs. That’s the politically correct way of saying “you may feel like shit and want to eat all seven Krispy Kreme donuts currently sitting in the company break room.”

Or you may feel amazing.

However you feel, there will be moments you want to give up. When you second guess your decision to start this keto thang.

This is why committing to keto for at least 30 days is so important. So quitting is not even an option.

When I started keto the first time I had no goals, no end date, just a vague desire to lose some pounds and stop the 8pm Breyer’s mint chocolate chip ice cream habit.

Like I said earlier, jumping into keto blindly left me feeling miserable and discouraged.

If I hadn’t taken the keto video course I probably would have quit.

When I started Happy Keto Body I committed to 12 weeks of keto.

I didn’t do it perfectly.

There were days I had too many carbs or said eff it, I’m having the flatbread with my Longhorn Surf and Surf dip. (You can learn more about how to eat keto at Longhorn Steakhouse - and drool over a pic of the Surf and Surf dip - here: How to Eat Keto at Longhorn Steakhouse

But I didn’t quit.

You don’t have to commit to 12 weeks, but definitely give your keto diet a full 30 days. And make that “no quit” commitment BEFORE you start your keto diet.

If you are just starting, or restarting your keto diet, try giving these 5 things to do before you start the diet a chance. They just might help you be more successful than if you begin your low carb adventure unprepared.

Happy keto eating!

—The Keto Minimalist

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