How to keto diet free
How to Start a Keto Diet
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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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