This Quickstart Guide is designed to help you understand the ketogenic diet in a clear, practical way and apply it immediately, without calorie counting, macro tracking or complicated rules.
 
The guide explains how keto works, why lowering carbohydrates helps with fat loss, and how insulin affects weight regulation — using plain language and real food examples. The focus is on learning what to eat, how to build meals correctly, and how to fuel your body in a way that supports weight loss without extreme restriction.
 
Included is a fully structured 7-day meal plan, created with South African ingredients and local products in mind. Meals are simple, familiar and realistic, with guidance on leftovers, batch cooking and family-style dinners. The plan can be followed as written or adapted to suit individual needs.
 
You’ll also receive a comprehensive Keto Foods Guide, which explains which foods to prioritise, which to limit or avoid, and how to build a keto-friendly pantry over time without feeling overwhelmed or breaking the bank.
 
This guide places emphasis on:
 
Protein-first meals
Non-starchy vegetables
Using fats appropriately for cooking and satiety
Reducing snacking and stabilising hunger
 
Common concerns such as hunger, cravings, fatigue and “keto flu” are addressed with clear explanations and practical troubleshooting so you know what to expect and what to do if challenges arise.
 
This is not a challenge, detox or reset. It is a starting point — a clear, structured introduction to keto that helps you gain confidence, reduce confusion around food, and build consistency from day one.
 
For those who want additional support, the guide naturally leads into personalised consultations, meal plans and coaching available here.