Keto 101: Everything You Need to Get Started

Starting a ketogenic diet, reaching ketosis, and setting the right keto macros can feel overwhelming at first, but the fundamentals are simpler than they seem. In this video, Dr. Bret Scher breaks down how to start a keto diet step by step, including how to lower carbs, balance protein, and use fat as your primary fuel source.

Whether your goal is weight loss, metabolic health, or therapeutic ketosis, this guide walks through the key principles to help you get started safely and effectively.

This video covers:

• How to reduce carbohydrates to reach ketosis
• How much protein you need on a ketogenic diet
• How fat supports energy and satiety on keto
• What causes “keto flu” and how to minimize symptoms
• Why hydration and electrolytes are essential
• How to test ketones and track progress

You’ll also learn how different dietary approaches, such as Mediterranean, vegetarian, and others, can still support ketosis when carbohydrates are low enough.

Importantly, Dr. Scher notes that if you’re using a ketogenic diet for a medical or mental health condition, it’s important to work with a qualified healthcare provider. Dietary changes can affect medications and symptoms, making it crucial to have your healthcare team on board.

🔎 Have questions about how to apply metabolic therapies effectively? Submit them at metabolicmind.org/questions to be featured in a future Metabolic Mailbag episode.

#MetabolicMind #KetogenicTherapy #FoodAsMedicine

Expert Featured:

Dr. Bret Scher

• Baszucki Group Medical Director
• https://x.com/bschermd

Resources Mentioned:

• https://www.metabolicmind.org/thinksmart/
• https://www.metabolicmind.org/resources/topics/bipolar/
• https://www.metabolicmind.org/resources/topics/schizophrenia/
• https://www.metabolicmind.org/resources/topics/keto-for-depression/

Free CME Clinician Trainings:

Are you a clinician who would like to learn more about the science behind these therapies and how to implement them in practice? Earn CME with our growing library of courses from some of the top experts in the field including Dr. Chris Palmer, Dr. Georgia Ede, Dr. Matthew Bernstein, Dr. Mariela Glandt, Dr. Deanna Kelly, Dr. Julie Milder, Dr. Zoltan Sarnyai, and Dr. Bret Scher with more coming soon.

Our courses have been made FREE by grants from Baszucki Group, so we can spread these powerful therapies as widely as possible. Earn CME/CNE credits: https://www.metabolicmind.org/for-clinicians/trainings-courses/?utm_medium=organic-social&utm_source=youtube&utm_campaign=cme-yt

Follow our channel for more information and education from Bret Scher, MD, FACC, including interviews with leading experts in Metabolic Psychiatry.

Learn more about metabolic psychiatry and find helpful resources at https://metabolicmind.org/

About us:

Metabolic Mind is a non-profit initiative of Baszucki Group working to transform the study and treatment of mental disorders by exploring the connection between metabolism and brain health. We leverage the science of metabolic psychiatry and personal stories to offer education, community, and hope to people struggling with mental health challenges and those who care for them.

Our channel is for informational purposes only. We are not providing individual or group medical or healthcare advice nor establishing a provider-patient relationship. Many of the interventions we discuss can have dramatic or potentially dangerous effects if done without proper supervision. Consult your healthcare provider before changing your lifestyle or medications.