How to Start a Keto Diet

The ketogenic diet has been rising in popularity, and for good reason — it is simple and yields significant results. Whether you want to lose fat, increase energy, enhance brain health, improve your blood sugar levels, or improve your overall health, keto may be the diet you are looking for.

However, before we learn how to start a keto diet, we must develop a deeper understanding of what it is and why it is so effective. Knowing the what and why behind this way of eating plays an integral role in your keto diet success as well as knowing how to get started.

For more in-depth information about starting the ketogenic diet check out the full article on Ruled.Me: https://www.ruled.me/how-to-start-a-keto-diet/

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See more keto recipes, knowledge and tips on the website to keep your weight loss going strong.
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Everything you need to know about the keto diet:
http://www.ruled.me/guide-keto-diet/

Getting started? Everything you need is here:
http://www.ruled.me/start-here/

We also make things easy with this 30 day diet plan:
http://www.ruled.me/30-day-ketogenic-diet-plan/

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, 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 a
ketogenic diet here we’ll outline three
steps to keto success but first let’s
define what a keto diet is simply put it
is a high fat low carb low to moderate
protein diet by drastically restricting
carbohydrates in your diet the body will
enter and sustain ketosis a metabolic
state where the body burns a highly
efficient alternative fuel called
ketones not only does the keto diet help
with weight loss but current research
also indicates that it can help to
improve 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 flu
let’s start with food your goal on a
consistent basis is to replace carb
heavy 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 focus
on meat high fat dairy and healthy oils
leafy green and above-ground vegetables
nuts and seeds avocado berries and keto
approved sweeteners you’ll need to
entirely 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 eat
and 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’t
have to figure out how to do this on
your own there are so many resources on
ruled 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
friendly
it’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 intake 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 be
eating 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 protein
which need to be kept in careful balance
to keep your body in ketosis as a
general rule we recommend eating below
35 grams of carbs a day and aiming to
get 70% of your calories from fat and
25% from protein the keto calculator can
help you dial in exactly what to be
aiming for each day and will keep you on
track for a deeper dive into macros
check out our video macros and keto
calculator finally when you’re starting
out on a ketogenic 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 is
the keto flu an umbrella term for the
flu-like symptoms you may encounter like
fatigue 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 your
sodium potassium and magnesium intake
and eat more fat especially MCTS
most importantly check in with yourself
from time to time to monitor the changes
in 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
,

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