Before you start your keto diet, it is good to determine your objectives. It can be to lose weight or to reduce/prevent the risk of certain medical conditions (e.g. diabetes, epilepsy, etc.). Defining your goal(s) can help you decide on the required quantity of macronutrients (carbohydrates, protein and fats), types of food to include in your meal plans, daily calorie intake as well as a measurement of your success.   1. Start by gathering and learning essential information and tips on the keto diet. It is also beneficial to learn how to read food labels and check the number of carbohydrates, fat and protein in the ingredients.   2. Create your meal plans, preferably in advance to save you time. Your plans should consist of food that is low in carbohydrates, moderate in protein and high in (healthy) fats. As a guide, you should limit your intake of carbohydrates to about 20-30g per day, or about 50-100g per day if you engage in more physical activities. Typically, a keto diet will consist of 70-80% (healthy) fats, 20% proteins and 5-10% carbohydrates.   To design your meal plans, it is good to learn the types of food to consume and the types of food you should avoid. You can also refer to our keto-friendly recipes for inspiration.   During the transition, you may experience some symptoms, such as constipation, vomiting or diarrhoea. These are common experiences and will usually last for a few days. Such occurrences are usually referred to as the “Keto Flu” (see next FAQ to learn more).   If you do not wish to design your meal plans from scratch, there are alternative options, such as downloading sample meal plans online or ordering prepared keto meals.   You can also engage the services of an experienced and certified Keto Coach to help you kickstart your keto diet and achieve your goals. The Keto Coach will work with you to: • Develop personalised meal plans • Determine your macros and calorie intake • Monitor your daily food intake (via a shared app) • Answer your questions and guide you throughout your keto journey   To learn more about the keto diet, reach out to us here to schedule an appointment with our Keto Coach.