How to Start a "Keto Diet" Plan
So you're ready to adapt to a ketogenic diet to lose
weight and improve your health you've come to the right place. Making any big
lifestyle or diet changes can be challenging especially at first there are a
lot of new routines to learn and old habits to unlearn but we've seen over and
over again with the people in the ruled.
Me community that over time keto
becomes the new normal and the dramatic 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 highly.
Does the keto diet help with weight loss but current research
also indicates that it can help toimprove health conditions like heart disease
type 2 diabetes and Alzheimer's disease to start your keto journey off on the
right foot here are our top three key pieces of advice eat the right foods eat
the right amount of those foods and prepare 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 calories than before and help jump-start and
sustain ketosis you will need to focuson meathigh fat dairy and healthy oils
leafy green and above-ground vegetables.
Nuts and seeds avocado berries and keto
approved sweeteners you'll need toentirely avoid grains sugar fruit and starchy
vegetables for more info see our video 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 food.
Than 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 will teach you to avoid common pitfalls how to
read labels and nutritional information and which keto foods can be swapped and
substituted for foods that are off-limits you might be surprised how many
things like bread pasta cookies and ice cream you can still enjoy if you just
learn how to make them keto friendlyit's not just eating the right foods.
Though
that is the foundation of the diet you must also learn how much to eat which
brings us to our second point a keto diet can help you to restrict your calorie
in take in a slow and steady way which leads to long-term weight loss but it
can be hard to do this if you're not carefully 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 adjust accordingly if you're not seeing the
results you want you can also use the ruled.
Me keto calculator which we find to
be a more precise method you'll also need 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.
25% from protein the keto calculator can help 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 keto calculator finally when
you're starting out on a keto genic diet you must prepare for the keto flu when
you first cut back on carbohydrates your body will experience 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 while but it is best to be
prepared you will need to drink more water increase "yoursodium potassium andmagnesium" 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 diet is the right choice for you for
more info on keto be sure to watch the other ruled me.
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