How to start a keto diet - Keto diet plan for beginners - Weight loss 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 meat 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, keto 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 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 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 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.
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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…
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