"Keto Diet" Plan

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.

    videos and check out the wealth of information on our website ruled dot me