Keto Diet Plan
Diet to lose weight and improve your health you've come to the
right placemaking 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 meat a 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'sdisease 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 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 oilsleafy 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
you'll be relying a lot more on home-cooked food than packaged processed or prepared 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 andwhich
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 ketofriendlyit'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 meat 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 below35 grams of
carbs a day and aiming to get 70% of your calories from fat and25% 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 MCTSmost 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.
