My FREE 3 Day Keto Diet Plan with menu and recipes will get you into ketosis FAST, so you can start losing weight immediately! Set yourself up for success and scroll down to get all of your how to start keto questions answered below.
Thousands have used this free keto diet plan as an easy way to get started on the ketogenic diet – then have gone on to achieve their long term goals with incredible weight loss by using my 12 weeks of free keto meal plans with recipes for ketogenic meals and shopping lists included.
You can do it too!
Read on to find everything you need to know about the keto low carb diet in an easy to understand format, and get started today!
Table of Contents
- How to Succeed on the Keto Diet Plan…
- Basic Strategy for Getting into Ketosis Fast
- Free Keto Diet Resources
- Frequently Asked Questions – How to Start a Keto Diet
- How Many Carbs Should I Eat to Get into Ketosis?
- How Long Will it Take me to Get into Ketosis?
- How Will I Know if I'm in Ketosis?
- What is Keto Flu? Will I have keto flu symptoms on this plan?
- Do I need to track my macros for this keto diet plan to work?
- What foods should you avoid on a keto diet?
- What CAN you eat on a Keto Diet?
- 3 Day Keto Diet Plan in Summary:
- 3 Day Keto Menu Plan for Getting into Ketosis
- What do I do now that I'm in Ketosis?
How to Succeed on the Keto Diet Plan…
Some of you may be new to keto eating, and whether you are following Atkins, Keto, or another low carb plan, there are a few basic things you should know. The following are some things that I’ve found to be true by my own experience with low carb or keto dieting.
EAT ENOUGH SALT
I’m going to say that again so pay attention.
Eat enough salt!
When you eat keto your body doesn’t retain water the same way, so sodium and other important electrolytes get flushed out quickly. You need to replenish these or you will feel awful – it can even lead to heart palpitations, panic attacks, and other scary things.
Salted bone broth or stock is a great way to replenish your electrolytes while on the ketogenic diet. In addition, you should supplement potassium (I use a light salt which is half sodium and half potassium – works great and you can find it in your spice aisle) and magnesium to avoid lightheadedness, cramps, headaches, etc. Vitamin C is also good.
DRINK A LOT OF WATER
How much water do you need to drink on keto?
A LOT.
Think you’ve had enough? Wrong.
GO DRINK MORE WATER.
You should slosh when you walk and be pee-ing every 10 minutes like you’re 9 months pregnant with an 11 pound baby bouncing on your bladder like a pogo stick (you moms know what I’m talking about).
This is important. I don’t want to hear any whining about how you don’t like the taste of water, etc. You can throw of few drops of mio in there if you need to, but put your big girl pants on and drink it.
Aim for at least 100 ounces a day – especially in the first couple of weeks until your body adjusts. Then you can lower it to 99 ounces a day if you’re feeling confident…
Just kidding. DRINK THE WATER.
(Necessary internet disclaimer: Use your heads people – there is such a thing as too much water so don’t get crazy about it and drink 5 gallons a day, but do aim for a minimum of 100 ounces a day – maybe more if you have a lot of weight to lose or are working out heavily.)
SIMPLIFY FOR SUCCESS
Don’t obsessively plan everything and overwhelm yourself so it feels harder than it has to. This may be controversial for some, but I’m here to tell you not to worry about calories, or nitrates, or Omega 3 vs Omega 6, or if the meat you’re eating skipped about on acres of lush pastureland, while being hand fed organic vegan feed by the tiny perfect hands of 1000 virgin milkmaids.
Get into ketosis using this simple keto diet plan. Give your body time to adapt to it so you can function. THEN you can worry about fine tuning, deciding if you need to count total carbs, or if you’re eating the healthiest fats (olive oil, avocado oil, coconut oil, etc.) and all the other stuff. Seriously.
Along the same vein, some of my recipes on the blog include hemp seeds, coconut flour, almond flour, and other not so easy to find ingredients – IGNORE THOSE RECIPES (for now).
The focus here is, again, simplicity. You will likely be irritable, fatigued, and not feeling awesome during the first three days to a week. Trust me on this – the last thing you are going to want to do is make complicated meals.
READ LABELS – Don’t assume anything is a free food!
All brands are not created equal. Sometimes (but not always) you have to pony up on the keto diet for the name brand over the generic because the carbs are less – this is generally true with cream cheese for example.
When buying heavy cream, go organic if you can find it because some brands use thickeners that add carbs.
Buy your cheese in blocks or slices rather than in shreds – the shredded cheese is coated with food starch to avoid clumping and that adds carbs.
Garlic, onions, lemon juice, balsamic vinegar, mushrooms, berries, and yes even some herbs and spices – all contain carbs that add up. If you aren’t getting into ketosis there is a reason – it’s usually hidden carbs that you aren’t counting. When in doubt, look it up on sites like Calorie King or My Fitness Pal to be sure.
If you are not, or never have been, the proud owner of your very own uterus, then I suggest you skip over this one. You’ve been warned.
This one is strictly for the ladies out there.
The first month or two on keto you may experience some strange periods (aka. Shark Week.) Don’t be alarmed. When you lose weight and your body detoxes from sugar and excess carbs, all kinds of hormonal changes (for the better) occur. Initially though, you may experience heavier periods than normal, more extreme PMS symptoms, etc. This is normal, and while it’s inconvenient it shouldn’t last more than a few months at the most.If your weight loss is rapid on keto (let’s hope), you may also lose more hair than normal for a month or two. It can be disconcerting, but it’s not permanent and will stop when your hormones regulate.
I have experienced all of these things on keto since I started, and I can promise you that the increased energy, weight loss, better skin, and other pros far outweigh these few temporary issues. Stay the course unless something seems really wrong, in which case you should see your doctor just to be on the safe side.
Basic Strategy for Getting into Ketosis Fast
The basic strategy on this 3 Day Keto Menu Plan is:
a) never get too hungry
b) stuff your face full of delicious, high fat, very low carb foods often
c) eat until you are full
Once you open the door to hunger, your resolve can fly right out the window and you’re back to square one (sadly, I speak from experience on this.)
If you follow this plan you can be confident that you will get into ketosis quickly!
Free Keto Diet Resources
If you have anxiety about eating more fat, or wonder if going keto will raise your cholesterol, here is a list of links to some great resources on the science of the Keto Diet, how and why it works, testimonials & success stories, etc.
Everything about Keto (Reddit Forum)
Keto FAQ (r/keto)
Keto Video Compilation (collection of free videos from around the web)
Low Carb High Fat for Beginners (website)
Guide to Ketosis (website)
Frequently Asked Questions – How to Start a Keto Diet
How Many Carbs Should I Eat to Get into Ketosis?
Eat 20g or less of net carbs per day if you want to get into ketosis.
Net carbs are calculated by subtracting the fiber grams (or sugar alcohols in some cases) from the total carbs grams. Don’t guess – you’d be surprised how many grams of carbs there are in things you might have considered “free” like onions, garlic, tomatoes, and kale, just to name a few.
It won’t be easy at first, but you NEED to stay the course. Your body is going to be like an angry child having a tantrum – IT WANTS SUGAR, PASTA, PIZZA, POTATOES, OR RICE NOW, but you aren’t going to give it any are you? ARE YOU???
Just like with children, the key is to distract, distract, distract (oooh shiny!) Give it something else desirable, (keto friendly snacks like bacon, cheese, etc.) even if it isn’t what it really wants. Don’t give in thinking you’ll feel better if you just eat a little bit of carbs – there is no compromising!
Eat 20g net carbs (or less) a day on the Keto Diet. LEARN IT!
It’s tough love time people, trust me on this.
How Long Will it Take me to Get into Ketosis?
On average it takes most people about three days to get into ketosis using this free keto diet plan. If you are very resistant or have never done keto before, it may take you as much as five days so hang in there.
How Will I Know if I’m in Ketosis?
I recommend that you purchase some ketostix – they aren’t expensive and you can even cut them in half to get double the strips. Some people say they don’t matter, but when you are suffering as much as you will be in the first few days, it’s nice to get the validation that it’s working.
The sticks will confirm that ketones are being excreted through your urine. That’s all. They won’t change color at all for no ketones, then there is trace (light pink) and it goes up from there to dark purple. The darkness of the stick doesn’t matter. As long as you are showing even trace amounts, then you are in ketosis and good to go. In fact, if you are showing really dark on the stick, you may be dehydrated and need to drink more water (see below.)
If you decide to stay on a keto diet for a longer time, you may want to invest in a blood glucose monitor (I like and use the Keto Mojo model) that will give a more accurate picture of how much ketones and glucose are in your blood.
What is Keto Flu? Will I have keto flu symptoms on this plan?
Yes. But DON’T PANIC.
If this is your first time doing keto you may be blindsided by the detox symptoms. I’m not going to lie, depending on how carb heavy your diet is when you start, you may wish you were dead by day three of this Keto Kick Start Plan.
You may experience headaches, bone deep fatigue, irritability, dizziness, nausea, and more, depending on your body.
Hang in there, it’s worth it! The first three days on the Keto Diet are the hardest. Some of you have done it before and know to just ride it out and it will all get better soon.
Those of you who may be new to what they call “keto flu” might panic, thinking your death is imminent. I can assure you that it is highly unlikely that you will die from sugar/carb withdrawal – but just to be sure it’s always wise to consult your doctor before you embark on any new eating plan, or if something feels truly off it’s better to be safe than sorry – seek medical attention if you feel it’s necessary – especially if you have a pre-existing condition like diabetes and are on medication to control your blood sugar.
Most symptoms of keto flu can be alleviated by supplementing electrolytes and drinking enough water.
Do I need to track my macros for this keto diet plan to work?
In a word, no. Not on this plan anyway because I’ve done all the tracking for you.
This 3 day ketogenic meal plan is Low Carbohydrate / Moderate Protein / High Fat in order to get you into ketosis quickly. You can fine tune and track macros once you’ve gotten the hang of it – or continue with my 12 weeks of free keto meal plans which, like this one, have done all the counting and tracking for you – it couldn’t be easier.
To find out how much fat/protein you should be getting for your body, try this handy keto calculator.
If you’re going to do this thing you have to commit to eating fat – throw your old ideas about fat = bad out the window and embrace it.
What foods should you avoid on a keto diet?
This is not an exhaustive list but these are some of the main things you need to avoid eating when on a keto diet:
Beans and legumes
Potatoes and sweet potatoes
Grains like wheat, corn, rice, and cereals
Sugar and natural sweeteners like agave, honey, and maple syrup
High sugar fruits
Starchy vegetables like butternut squash, plantains, and yucca/cassava
What CAN you eat on a Keto Diet?
There are endless combinations of food and it really depends on your personal preference.
Here is a brief list of foods that are excellent on a keto diet (There are many more):
Animal proteins like chicken, beef, pork, lamb, turkey, fatty fish
High fat dairy (sour cream, heavy cream, aged cheeses, keto friendly ice cream)
Non-starchy vegetables like broccoli, zucchini, greens, cauliflower, and cucumbers
Low-sugar berries like raspberries, blackberries, strawberries and blueberries in moderation
3 Day Keto Diet Plan in Summary:
Consume 20g or less of net carbs per day on this keto menu plan, not too much protein, lots of fat, drink at least 100 ounces of water per day, get plenty of salt and supplement with potassium and magnesium. Boom, three days later you’re in ketosis (which you can measure with your ketostix,) and on your way!
3 Day Keto Menu Plan for Getting into Ketosis
This free keto diet plan should be more than enough to get you started on the ketogenic diet, and well on your way to losing weight and feeling great!
Remember, we’re not concerned about calories right now – it’s just about getting into ketosis – lots of satiating fat, not a lot of carbs. That is all.
Day One
Breakfast
Cream Cheese Pancakes with butter and sugar free syrup (if desired)
coffee with heavy cream (& no carb sweetener if desired)
bacon or sugar free breakfast sausage
Snack
2-3 String Cheese
Lunch
Ham and Cheese rolled in Cream Cheese Pancakes with mayonnaise and arugula or spinach
Snack
Half an avocado with lite salt and pepper
Dinner
Classic Buffalo Wings
sugar free blue cheese dressing
celery sticks
Dessert
1 serving Chocolate Truffles (optional)
Day Two
Breakfast
Eggs (any style)
bacon or sugar free sausage
coffee with heavy cream (& no carb sweetener if desired)
Snack
Half an avocado with lite (potassium) salt and pepper
Lunch
Easy Keto Tuna Salad
Romaine lettuce leaves (just spoon it in and eat like a taco)
1 cup chicken broth
Snack
12 almonds and/or 2 string cheese
Dinner
10 minute no-chop chili
cheddar cheese, sour cream, and pork rinds for dipping (optional)
Dessert
1 serving Chocolate Truffles (optional)
Day Three
Breakfast
Cream Cheese Pancakes
coffee with heavy cream (& no carb sweetener if desired)
bacon or sugar free breakfast sausage
Snack
12 almonds and/or 2 string cheese
Lunch
Leftover 10 minute chili, tuna salad, or ham and cheese/pancake rollups
Snack
1 cup chicken bro
half an avocado with lite salt and pepper
Dinner
Easy Cajun Chicken
Cheesy Cauliflower Puree
2 cups baby spinach with carb free dressing
Dessert
1 serving Chocolate Truffles (optional)
Feel free to mix and match or eat the same thing every day if you want to – as long as you stay under 20g net carbs. I hope that you will let us know how it works for you in the comments – I’m curious to see how you guys fare on it.
What do I do now that I’m in Ketosis?
Finished with the kickstart? Congratulations! Now continue on your keto journey with the Week One Keto 7 Day Meal Plan and Shopping List!
Cheri says
I am new to this! I had weightloss surgery and I am trying to kickstart my weight loss again. Can I substitue the coffee for tea?
Mellissa Sevigny says
Absolutely!
Robyn says
You refer to 2 string cheese. What is that exactly? I’m in Australia, it’s an unfamiliar term to me.
Mellissa Sevigny says
It’s a popular snack here in the US Robyn of mozzarella cheese in single serving plastic wrap about the size of your index finger. You can substitute any cheese though!
Beverly says
I am excited to try your version of the keto diet! My husband started this last year and lost a bunch of weight. I then joined him and lost a bunch of weight too…30+ lbs. Then I got off track and have been struggling with returning to the diet even though I a) have gained back 20lbs; and b) know that it works.
Thank you for taking the time to publish all of your knowledge online!
Melissa says
Thank you so much for these meal plans! I am on day three of the kickstart and I have lost just about 5 pounds and my aunt has lost 3. While we know that it’s probably mostly water weight, it’s still nice to see the scale going in the right direction!
The food is all yummy and very easy to make. With the exception of some (mild) keto-flu symptoms, this has been a breeze thanks to your meal plans!
Lara says
So I’m late to the party, but I just found your blog last week. I can’t thank you enough for these simple, easy to follow recipes, meal plans, and shopping lists! They are so helpful and I appreciate the time you put into this. I did the 3 day kickstart for 5 days, mostly because I still had leftover food, and I’ve lost 5 lbs. so far! I’ve never done low carb before, and usually eat a mainly vegetarian diet, so this is very different for me, I think I purchased more meat in the past week then I have in the past year! I am strictly following the plan, but do you think after I’ve lost the weight I’ve wanted to, transitioning back to a vegetarian diet (with eggs and dairy) is possible or just a recipe for disaster?
Mellissa Sevigny says
Welcome to IBIH and congrats on the weight loss Lara! As long as your vegetarian diet consists mostly of veggies, healthy fats, some protein and a minimal amount of healthy carbs, then you can probably use it to maintain – if you’re living off of pasta, bread, and cookies – that’s another story. ;)
Lara says
Thank you! Yea, no bread/pasta for me, by all accounts I was eating a (what I thought and what everyone would tell me, even a dietician I went to!) ‘healthy’ diet of whole grains, rice, fruit, vegetables, low fat, etc. and couldn’t understand why I was steadily gaining weight. That’s what led me here, as I was getting so frustrated and the more I read up on low carb/ketosis and how the body processes even conventionally healthy foods, it made sense to me, but I don’t think I can give up oatmeal and fruit forever! So I will definitely just make sure I only eat those in small amounts, but that is much farther down the road anyway.. I’m on to Week 1 and I’ll post an update at the end of the week. Thanks again!
Merry says
I lost 9lbs my first week and now nothing. I am wondering what am going wrong! If I don’t eat enough carbs. Will this stop my weight loss? Also no ketosis.
Mellissa Sevigny says
If you aren’t in ketosis then you must be getting hidden carbs somewhere – be sure to count everything and watch your portions or you can go over and kick yourself out of ketosis – which is probably why you aren’t losing any more weight. Also too little carbs won’t stop your weight loss. Below 20g net carbs per day – it’s just chemistry.
Daniele says
I think this is probably the best thing ever! i’ve been attempting to go keto for 2 weeks now and havent been as successful as I hoped, but you make it SO simple. In love with this site. THANKS MELLISSA!!!
Kathya Kalinine says
Hi Melissa! I’m a female, 6 feet, 2 inches tall and I need to lose about 45 to 50 pounds…SO glad I found your website…it’s nothing short of amazing! I’m on day one of the Keto Kickstart and my question is, do the serving sizes apply to everyone’s size, BMI, height, etc.? I am a bit nervous of taking in too few calories. I plugged in my stats for the Keto calculator and I wonder if I can have larger portions of some of your recipes. Thank you for the beautiful recipes and menu plans!!!
Mellissa Sevigny says
Hi Kathya, that’s the great thing about the plans – you can adjust them for your own caloric needs! Feel free to increase snacks or portion sizes to fit your own macros!
Kathya says
Thanks for the prompt reply! I’ve successfully conquered day two and looking forward to seeing if the keto stix work in my favor on. Monday. I lost a fair amount doing ideal protein but the thought of going back to powdered foods is completely unappealing. I’m so happy to have a plan in place! We had the buffalo wings tonight and oh my gosh (!!!) they were delicious!! My husband wants me to make them again. The recipe couldn’t be more simple. Thank you for sharing your wonderful knowledge and amazing recipes!!!
Tina says
FINALLY, finally, finally…this is everything I’ve been looking for. The menus (not to mention they actually look yummy and doable.) The shopping lists and multiple weeks of them. The recipes…and motivation!!
Thanks so much!
Dee Wilderness says
Just completed day 3 of the kick start. Melissa, this is such an awesome plan! I have lost 3 pounds and was in ketosis after day one. I especially love the meal plans and shopping lists – Thank you!
Mellissa Sevigny says
Yay! Congrats Dee and thanks for letting me know – hope you continue to see excellent progress with the rest of the plans!!!