How to Start a Keto Diet
So you’re ready to adapt to a ketogenicdiet to lose weight and improve yourhealth you’ve come to the right placemaking any big lifestyle or diet changescan be challenging especially at firstthere are a lot of new routines to learnand old habits to unlearn but we’ve seenover and over again with the people inthe ruled. me community that over timeketo becomes the new normal and thedramatic results are so worth it what’sthe best way to get started with aketogenic diet here we’ll outline threesteps to keto success but first let’sdefine what a keto diet is simply put itis a high fat low carb low to moderateprotein diet by drastically restrictingcarbohydrates in your diet the body willenter and sustain ketosis a metabolicstate where the body burns a highlyefficient alternative fuel calledketones not only does the keto diet helpwith weight loss but current researchalso indicates that it can help toimprove health conditions like heartdisease type 2 diabetes and Alzheimer’sdisease to start your keto journey offon the right foot here are our top threekey pieces of advice eat the right foodseat the right amount of those foods andprepare for the keto flulet’s start with food your goal on aconsistent basis is to replace carbheavy foods with keto friendly foodsthis will help you eat fewer caloriesthan before and help jump-start andsustain ketosis you will need to focuson meat high fat dairy and healthy oilsleafy green and above-ground vegetablesnuts and seeds avocado berries and ketoapproved sweeteners you’ll need toentirely avoid grains sugar fruit andstarchy vegetables for more info see ourvideo keto cooking keto food list forplenty more information on what to eatand what not to eat on keto you’ll berelying a lot more on home-cooked foodthan packaged processed or prepare foodsit’s important to note that you don’thave to figure out how to do this onyour own there are so many resources onruled me including meal plans shoppinglists budget breakdowns and recipes willteach you to avoid common pitfalls howto read labels and nutritionalinformation and which keto foods can beswapped and substituted for foods thatare off-limits you might be surprisedhow many things like bread pasta cookiesand ice cream you can still enjoy if youjust learn how to make them ketofriendlyit’s not just eating the right foodsthough that is the foundation of thediet you must also learn how much to eatwhich brings us to our second point aketo diet can help you to restrict yourcalorie intake in a slow and steady waywhich leads to long-term weight loss butit can be hard to do this if you’re notcarefully tracking what you eat one wayto figure out how much you should beeating on a keto diet is to check onyour progress every few weeks and adjustaccordingly if you’re not seeing theresults you want you can also use theruled. me keto calculator which we findto be a more precise method you’ll alsoneed to track your macronutrients ormacros those are fats carbs and proteinwhich need to be kept in careful balanceto keep your body in ketosis as ageneral rule we recommend eating below35 grams of carbs a day and aiming toget 70% of your calories from fat and25% from protein the keto calculator canhelp you dial in exactly what to beaiming for each day and will keep you ontrack for a deeper dive into macroscheck out our video macros and ketocalculator finally when you’re startingout on a ketogenic diet you must preparefor the keto flu when you first cut backon carbohydrates your body willexperience some changes as it adjusts toyour lifestyle one possible change isthe keto flu an umbrella term for theflu-like symptoms you may encounter likefatigue or mental fogginess usuallythese symptoms only last a short whilebut it is best to be prepared you willneed to drink more water increase yoursodium potassium and magnesium intakeand eat more fat especially MCTSmost importantly check in with yourselffrom time to time to monitor the changesin your body composition and how youfeel to be sure that the ketogenic dietis the right choice for you for moreinfo on keto be sure to watch the otherruled me videos and check out the wealthof information on our website ruled dot me
