Insulin resistance · 8 min read

Getting Started with Keto and Low Carb — First 2 Weeks

A practical starter plan: cut sugar first, target net carbs, prioritize protein, and when to add fasting.

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Week 1: remove the obvious carbs

  • Stop soda, juice, candy, and white bread
  • Read labels — use our net carb calculator on packaged foods
  • Eat protein + vegetables at each meal
  • Drink water; add salt if you feel lightheaded (keto flu)

Week 2: set a daily net carb target

Strict keto: ~20g net carbs. Insulin resistance: ~50g. Moderate low carb: ~100g. Use our macro calculator to personalize calories and protein.

Dr. Eric Westman notes hunger often drops within days on low carb — many people naturally skip breakfast without forcing fasting.

Frequently asked questions

Do I need to count calories?

Many people start with net carbs and protein only. If weight loss stalls, tracking total calories for a short period can help.

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Metabolic Low Carb Calculator provides educational content only — not medical advice, diagnosis, or treatment. Talk to your healthcare provider before changing diet, fasting, or medications. Read disclaimer