How to Start a Keto Diet

So you’re ready to adapt to a ketogenic
diet to lose weight and improve yourhealth you’ve come to the right place
making any big lifestyle or diet changescan be challenging especially at first
there are a lot of new routines to learnand old habits to unlearn but we’ve seen
over and over again with the people inthe ruled. me community that over time
keto becomes the new normal and thedramatic results are so worth it what’s
the best way to get started with aketogenic diet here we’ll outline three
steps to keto success but first let’sdefine what a keto diet is simply put it
is a high fat low carb low to moderateprotein diet by drastically restricting
carbohydrates in your diet the body willenter and sustain ketosis a metabolic
state where the body burns a highlyefficient alternative fuel called
ketones not only does the keto diet helpwith weight loss but current research
also indicates that it can help toimprove health conditions like heart
disease type 2 diabetes and Alzheimer’sdisease to start your keto journey off
on the right foot here are our top threekey pieces of advice eat the right foods
eat the right amount of those foods andprepare for the keto flulet’s start with food your goal on a
consistent basis is to replace carbheavy foods with keto friendly foods
this will help you eat fewer caloriesthan before and help jump-start and
sustain ketosis you will need to focuson meat high fat dairy and healthy oils
leafy green and above-ground vegetablesnuts and seeds avocado berries and keto
approved sweeteners you’ll need toentirely avoid grains sugar fruit and
starchy vegetables for more info see ourvideo keto cooking keto food list for
plenty more information on what to eatand what not to eat on keto you’ll be
relying a lot more on home-cooked foodthan packaged processed or prepare foods
it’s important to note that you don’thave to figure out how to do this on
your own there are so many resources onruled me including meal plans shopping
lists budget breakdowns and recipes willteach you to avoid common pitfalls how
to read labels and nutritionalinformation and which keto foods can be
swapped and substituted for foods thatare off-limits you might be surprised
how many things like bread pasta cookiesand ice cream you can still enjoy if you
just learn how to make them ketofriendlyit’s not just eating the right foods
though that is the foundation of thediet you must also learn how much to eat
which brings us to our second point aketo diet can help you to restrict your
calorie intake in a slow and steady waywhich leads to long-term weight loss but
it can be hard to do this if you’re notcarefully tracking what you eat one way
to figure out how much you should beeating on a keto diet is to check on
your progress every few weeks and adjustaccordingly if you’re not seeing the
results you want you can also use theruled. me keto calculator which we find
to be a more precise method you’ll alsoneed to track your macronutrients or
macros those are fats carbs and proteinwhich need to be kept in careful balance
to keep your body in ketosis as ageneral rule we recommend eating below
35 grams of carbs a day and aiming toget 70% of your calories from fat and
25% from protein the keto calculator canhelp you dial in exactly what to be
aiming for each day and will keep you ontrack for a deeper dive into macros
check out our video macros and ketocalculator finally when you’re starting
out on a ketogenic diet you must preparefor the keto flu when you first cut back
on carbohydrates your body willexperience some changes as it adjusts to
your lifestyle one possible change isthe keto flu an umbrella term for the
flu-like symptoms you may encounter likefatigue or mental fogginess usually
these symptoms only last a short whilebut it is best to be prepared you will
need to drink more water increase yoursodium potassium and magnesium intake
and eat more fat especially MCTSmost importantly check in with yourself
from time to time to monitor the changesin your body composition and how you
feel to be sure that the ketogenic dietis the right choice for you for more
info on keto be sure to watch the otherruled me videos and check out the wealth
of information on our website ruled dot me