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Keto for Beginners: your questions, answered

New to the keto diet? Here's everything a beginner in the Philippines needs to know — in plain, friendly language. No jargon, no pressure.

Starting keto can feel confusing — carbs, ketosis, "keto flu," and the big Filipino question: what about rice? We've helped hundreds of clients begin their keto journey, and most of their worries disappear once they understand a few simple ideas. This guide walks you through the basics and answers the questions we hear most often.

🍯 Craving Pinoy food? Don't worry — a lot of Filipino food is already keto-friendly. See our guide to the best keto-friendly Filipino foods →

Keto Basics

What is the keto diet?
The ketogenic (keto) diet is a way of eating that's very low in carbohydrates, moderate in protein, and higher in healthy fats. By cutting carbs to a low level — usually under 20–50 grams a day — your body switches from burning sugar for energy to burning fat. This fat-burning state is called ketosis, and it's what gives keto its name.
How does keto help with weight loss?
Two ways. First, with very few carbs to burn, your body taps into stored fat for fuel. Second — and just as important — keto meals are genuinely filling, so you feel satisfied and naturally eat less without obsessively counting every calorie. Many people find keto easier to stick with than typical low-fat, high-hunger diets.
What can I eat — and what should I avoid?

✓ Enjoy freely

  • Meat, chicken, pork
  • Fish & seafood
  • Eggs & cheese
  • Avocado, nuts, seeds
  • Leafy greens, broccoli, cauliflower, zucchini
  • Healthy oils & butter

✗ Avoid

  • Rice, bread, pasta
  • Sugar & sweets
  • Sugary drinks & juice
  • Potatoes & starchy veg
  • Most fruits (except berries in small amounts)
  • Flour-based snacks
How many carbs can I eat per day?
Most people stay under 20–50 grams of net carbs a day to reach and stay in ketosis. Beginners often aim for under 20 grams — which is exactly what our daily meal sets are built around: about 1,200 calories with less than 20g of carbs, so you don't have to do the math yourself.

Getting Started

Is keto right for me?
Keto tends to work best if you want to lose weight without feeling hungry all the time, or if you're dealing with insulin resistance, prediabetes, or PCOS — cutting carbs often makes a real, visible difference there. It's also a great fit if you're used to rice-heavy meals and want a structured swap instead of having to figure out "diet food" yourself. Many of our clients see results in the first two weeks without feeling like they're restricting. (If you have a medical condition, please see the note about consulting your doctor below.)
What is the "keto flu" and how do I deal with it?
In the first few days, some people feel tired, headachy, or a little cranky as the body adjusts to burning fat instead of sugar. It's temporary and usually passes within a week. The fix is simple: drink plenty of water, add a little extra salt to your food, and make sure you're eating enough healthy fat. Most people feel more energetic than ever once they're through it.
How fast will I see results?
It varies by person, but many of our clients notice changes in energy and appetite within the first week, with visible weight-loss results by week two — several have reported losing anywhere from 8 to 30 lbs over their first few weeks with us. The secret ingredient is consistency, which is a lot easier when your meals are done for you.
Can I still eat rice? (The Filipino question!)
Regular white rice is high in carbs, so it's not keto-friendly — but you don't have to give up that "rice meal" feeling. Cauliflower rice is a delicious low-carb swap that looks and behaves just like rice. We use cauli rice in many of our dishes, so you can still enjoy Filipino and Asian favorites like fried rice and silog-style breakfasts, minus the carbs. See our keto pantry →
What about bread? Do I have to give it up?
Not with us! Regular bread is high in carbs, but our keto bakery line lets you keep the textures you love — keto breads, cream cheese spreads, and baked goods, all made low-carb. And because we rotate Filipino, Japanese, Indian, and Chinese-inspired dishes daily, meals never feel repetitive or restrictive. See our keto pantry →
Do I need to exercise to lose weight?
No — many people lose weight on keto through diet alone. Exercise isn't required, but it does boost your energy, health, and results. Even light daily movement like walking helps. Our standard meal sets average about 1,200 calories, and we offer bigger portions for those with a more active lifestyle.
Who should check with a doctor before starting?
For most healthy adults, a well-planned keto diet is safe and effective. But keto isn't recommended without medical supervision if you're pregnant or breastfeeding, on insulin or other blood-sugar medication, have a history of gallbladder or pancreatic issues, or have a history of disordered eating. If any of these apply to you, please talk to your doctor first — we're happy to help you figure out the right approach either way, and we can adjust meals for many conditions and allergies.

Doing Keto with Meals by Lily

How does a meal plan make keto easier?
The hardest part of keto for beginners is the planning and cooking — figuring out what's low-carb, shopping, prepping, and doing it three times a day. We do all of that for you. Three keto-friendly meals a day, properly portioned and delivered around Metro Manila, with a menu that changes daily so you never get bored. You just eat and enjoy. View our meal plans →
Do I need to count calories or macros myself?
No — that's the whole point of the plan. Every meal is portion-controlled and macro-balanced (~1,200 calories, under 20g carbs a day on our standard plan), so you just eat what's delivered. No weighing, no math, no guesswork. (If you're curious about our bakery, you can find the macros for our breads & baked items here.)
What is the Pollo Pesce plan — and who is it for?
Pollo Pesce is our keto plan built around chicken, seafood, and vegetables — no red meat. It's ideal for anyone with stricter dietary needs, those managing hypertension, or simply people who prefer lighter proteins while still enjoying full, flavorful keto meals. Compare our plans →
What types of seafood do you use?
We use fresh, high-quality seafood — mahi-mahi, tuna, milkfish (bangus), tanigue, marlin, shrimp, New Zealand mussels, and calamari. We do not use dory/pangasius or cobbler, so you can trust that every seafood dish is something we'd happily serve our own family.
Can you adjust for allergies or medical conditions?
Yes. We offer menu modification for food allergies or medical conditions for an additional ₱400 per week — just let us know your needs when you order and we'll tailor your meals.
Not ready to subscribe? Can I just try a few items?
Absolutely! If you'd like to taste our food before committing to a weekly plan, we post à la carte options every week on our Instagram, @meals_by_lilyhc. It's a great low-commitment way to see why our clients keep coming back.
Which areas do you deliver to?
We deliver to all cities across Metro Manila — Manila, Quezon City, Caloocan, Las Piñas, Makati, Malabon, Mandaluyong, Marikina, Muntinlupa, Navotas, Parañaque, Pasay, Pasig, San Juan, Taguig, Valenzuela and Pateros — Monday to Saturday, from our kitchen in Sta. Mesa, Manila. We also serve select nearby areas such as San Pedro, Laguna. Delivery fees vary by address, so just send us your location when you order and we'll confirm. Fill out the order form →
What payment methods do you accept?
We accept GCash and bank transfer via BPI and BDO. Once your order is confirmed, we'll send you the payment details on Viber, and your slot is booked as soon as payment is received.
💙 Our Commitment

Health & Community

Our mission goes beyond meals. We want to help people avoid diet-related chronic diseases through food that's genuinely good for them — every dish is well-researched and keto-approved. Most of all, our goal is to make keto never feel like a diet. We keep our meals interesting and delicious — never boring — because food you actually look forward to is food you can stick with. Done right, keto isn't just hype: it's a sustainable lifestyle that can support a longer, healthier life. That's the food we cook for our own family, and for yours. 💕

Ready to start your keto journey?

Skip the meal planning and cooking. Let our family cook keto for yours — three delicious low-carb meals a day, delivered fresh around Metro Manila.

Start Your Plan
A quick note: This guide is for general information only and is not medical advice. Everyone's body is different. If you have a medical condition, are pregnant or breastfeeding, or take regular medication, please consult a qualified healthcare professional before starting any new diet.
Questions? Chat with us! 💬