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!
kathy says
How long do those cheesecake pancakes last. If I made them on a sunday night, would they last me a week if they are refrigerated? Thank you!
Mellissa Sevigny says
They won’t go bad but if I’m storing them for more than a few days I usually freeze them two to a Baggie and then reheat in the microwave for about 30 seconds!
Jennifer johnston says
Melissa I stumbled upon your site today and am so thankful that I did!!!! I’m starting this 3 day keto jump start today!!! I have 50 lbs to loose and I want my energy back and I want my life back!!!! Tired of being tired!! I love that you have gluten free recipes as my son was diagnosed with Aspbergers a year ago (high functioning autism) and I let my self go! I’ve got to get heathy so I can help my son so we can be on this journey together!!!! Thank you so much Melissa!!!
Mary H. says
As always, I’m late to the party. Thank you so much for this fantastic resource! I did this 6 years ago, lost 60 lbs. and maintained it for five years. But over the past year or so, my weight has gone up and down the same 18 lbs. To add insult to injury, I’m now borderline pre-diabetic (higher A1C than is healthy), my anxiety attacks have returned and so I’m on medication for that. It’s time to go back to what I know makes me feel better and get off the sugar and garbage once and for all.
Again, thank you for all your hard work. I can’t wait to try the cream cheese pancakes in the morning and I’m making the mousse tonight to go with the cheesy cauliflower mash and some pork chops.
Carmen says
OMG! This is AMAZING!!! I am week 2 on my ketogenic diet and the weight is POURING off!!! It so easy!!! I love your menus and I’ve made so many things in the last two weeks that are DELICIOUS!!! Eating my chori-pollo now and my favorite breakfast treat are the cream cheese pancakes!!!
I”m proud to say that I have gone from 181lbs to 173lbs in 10 days!!!
I’ve been logging all my foods and i’m averaging about 25g carbs/day and I feel AMAZING!!!!
Thank you! Thank you! Thank you!!!!
Jessica says
Thanks a bunch for this no nonsense menu! I have seen some very elaborate menus that include all those fancy ingredients and complex recipes but this is easy, tasty and I know will do the trick! My husband and I are finishing up day one and look forward to our results! Thanks again for taking the time to share this with us!
Mellissa Sevigny says
You’re very welcome Jessica – I look forward to your updates!!!
Jody says
Love this! So glad I found you! Your menus are great, you make it easy with the shopping lists, (now if I could just find someone to do the shopping for me ;-)) I usually fall off the wagon to easy, my usual excuse not knowing what to make, but with your menus and lists it gives me no excuse. I just started and am anxious to see how it goes. I have also started my exercise again!
Thanks again for taking the time and effort to putting this all together!
Mandie says
Hey, Melissa.
My cousin and his family have been eating this way for a few months and are quite inspiring. I would love to start this, but I am breastfeeding my six month old and plan to continue breastfeeding for at least another six months. Is this way of eating healthy for a breastfeeding mama? If it is, should I expect the same withdrawal symptoms to happen to my baby?
Thanks!!
Mellissa Sevigny says
I’m no expert on this but it may affect your milk production or quality to restrict carbs that much while breastfeeding. Paleo, which is very healthy but allows more carbs like sweet potatoes and squash might be the way to go for now. But if you try keto let us know how it works out!
Patti says
Today is day one! Breakfast was delicious. So happy I found your blog and thank you for the recipes and especially the shopping list! You’ve left me with no excuses and actually a little bit excited to begin this 21 day adventure. This is huge. I’ve done Paleo before, felt good, but it didn’t last long term. My body needs to be low carb, no sugar, so again, thank you.
Question: I do not see portions indicated on the menus. If they are they, accept my apologies! For example, is the pancake recipe for one person/one meal? I hope so! Also, I’m looking at the buffalo wings. How many wings for one meal? I’m asking because, a. I might just eat them all, and b. I have a family of 4 and want to cook for everybody and need to plan accordingly.
Muchas Gracias!!
Mellissa Sevigny says
Welcome Patti – I’m excited for you too! Don’t worry about portion sizes in the first three days, just eat what you need to be fully satisfied! There are portion sizes in the following meal plans though so you’ll be all set once you start week one!
Shay says
I have never dieted but as I have gotten older my body doesn’t shed weight as it used to. My coworker introduced me to the ketone diet . I lost 10lbs the first month and 2 inches off my waist line . However on the third month we went on vacation and I gave in. It’s been over a month now and I’m really wanting to get back . During the month I was off the diet I had the worse PMS I have ever had. I didn’t even like being around me. Did this have something to do with the diet? If so now that I’m fixing to go back on it , is it going to be harder for me to get back into it? And my 14 year old son whom is a good size boy for his age wants to lose weight and build muscle . Hey is 5’11 and weighs in at 230lbs . Is this safe for him? He is asking for supplements to help him build up . I have read a lot of things about most of those and do not fill comfortable with letting him try those .
Thank you for sharing its a great guide . -Shay
Marie says
Hi Melissa,
As others have said your recipes are amazing, taste awesome and are family friendly. The fact that i can just come on here and pick something without having to calculate anything is wonderful. You have done all the hard work for everyone and it is so very much appreciated.
I have been diagnosed with Psoriatic arthritis which means i have gone from an outdoor excercise nut to just a short swim every day. My weight has crept up over the past year from 65kg to 72kg which means my only source of maintaining it is now based around my diet.
I know your recipes will make the transition from active to semi couch potato so much easier. Lowering my inflamation and getting me slim again is an added bonus.
Can’t wait to tuck in and see the pds hopefully drop away.!
Mellissa Sevigny says
Welcome Marie! Have you found that eliminating grains helps with your inflammation and pain? So sorry to hear about your diagnosis, but I hope that the menu plans help you reach your goals and find some relief! Keep us posted!
Marie says
Thank you! My inflammation seems to be all hormonne based from pregnancy. If i miss one cycle i get cysts & swollen joints. Taking Maca Root & going to start Magnesium to see if it helps with keeping regular. I find low carb just makes me feel better all round & hoping for weight loss by really keeping it to under 20g. It has to now become a lifestyle rather than just maintenance i think.
Mellissa Sevigny says
So sorry to hear about that Marie! I have found that eliminating grains, especially corn and wheat makes a big difference for me and how my joints feel. If I start indulging, not only do I gain weight and get very bloated, but within a few days my tendonitis returns and my joints (especially my fingers and hips for some reason) start to really ache again. If you haven’t already cut out all grains, you might try experimenting with it for a couple of weeks to see if that gives you further relief!