When I first started the keto diet, I felt like a lost child in the fog. The internet wasn’t much help – most sources were either confusing or hidden behind a paywall. I felt tired, overwhelmed, and hungry… even though I was eating.
Now I know that’s totally normal. The first days on keto are the hardest – your body is switching to a whole new fuel system. But then? It gets easier fast. Day two is already easier than day one, and hunger fades quicker than you’d expect. The longer you’re on a well-balanced keto plan, the more calm, stable and satisfied you feel.
I wrote this post so you won’t have to wander the same foggy path I did. Here’s everything I wish I had known – clear, simple and straight from experience.
What is the keto diet?
Keto is a way of eating that drastically reduces carbs and increases fat. This shifts your body from burning sugar for energy to burning fat – including the one stored around your waist.
How many carbs can you eat on keto?
- Women: 20–30 g of carbs per day
- Men: 30–50 g per day
That’s not much – but if you do it right, you won’t miss them.
Benefits of the keto diet
- ✅ Visible weight loss – often in just a few days
- ✅ No hunger – fat keeps you fuller for longer
- ✅ Stable energy – no sugar crashes or post-lunch naps
- ✅ Clearer focus – many people call it “brain fuel”
- ✅ Improved lab results – lower glucose, fewer triglycerides, less inflammation
Downsides and potential side effects
- ❌ Keto flu – headaches, fatigue, irritability in the first few days
- ❌ Bad breath – due to ketone production
- ❌ Risk of deficiencies – mainly magnesium, sodium, potassium – need to be replenished
- ❌ Social challenges – eating out, parties, travel can be tricky
How to protect your hair, skin, nails, and immune system on keto
Keto can be nourishing – but only when done right. If you want glowing skin, healthy hair and nails, and strong immunity, you need real nutrients, not just fat.
🧴 Hair, skin, nails:
- Eggs – packed with biotin and protein
- Liver – rich in iron, zinc, and B vitamins
- Avocados, nuts, pumpkin seeds – healthy fats and vitamin E
- Broth, gelatin, collagen – supports elasticity and strength
- Leafy greens, cabbage, herbs – vitamin C and trace minerals
🛡️ Immune system:
- Fatty fish – full of omega-3s
- Garlic, onions, ginger – natural antibiotics
- Fermented foods and bone broth – support your gut, which is 70% of your immune system
- Zinc, selenium, vitamin D3 – essential for immune function
✅ Don’t skip the vegetables. Even on keto, leafy greens, cruciferous vegetables and fresh herbs should be on your plate every day. They’re low in carbs but rich in nutrients your body needs.
Is the keto diet for everyone?
Who might benefit:
- People with insulin resistance or type 2 diabetes
- Those with abdominal obesity
- Women with PCOS
- Anyone struggling with sugar cravings or food addiction
- Children with drug-resistant epilepsy (under medical supervision)
Who should be cautious:
- People with kidney or liver disease
- Those who are pregnant or breastfeeding
- Anyone with hormonal or adrenal imbalances
- History of eating disorders
- Athletes in intense training – might need a cyclical or targeted version
Do women and men need the same approach?
Nope. Keto affects women and men differently.
💡 Women often do better on a gentler version – slightly more carbs and plenty of vegetables. Our hormones are sensitive to stress and dietary shifts.
💪 Men usually enter ketosis faster and handle lower carb levels well – thanks to more muscle mass and different metabolic needs.
What to eat on keto
- ✅ Eggs, fatty meats, fish, cheese, butter, olive oil
- ✅ Zucchini, broccoli, cauliflower, spinach, arugula
- ✅ Fermented veggies, herbs, broth, avocado
- ✅ Nuts, seeds, coconut oil
- ❌ Avoid: bread, sugar, potatoes, rice, most fruits
My final thoughts
The keto diet can be life-changing – but only if you know what you’re doing and why you’re doing it. It’s not about eating bacon three times a day. It’s about consciously nourishing your body, not just feeding it.
On my blog, I share everything I’ve learned: simple recipes, time-saving tips, and honest advice. No fluff. No fear. Just love for food that supports your life – and tastes amazing too.
– with flavor and clarity,
Pozi von Cuks
