What is a keto Diet?

What is a Keto diet?

How to Start a Keto Diet?


So you're ready to adapt to a ketogenic diet to lose weight and improve your
the 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.



What is a keto diet?

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

          Eat the Right food
Let's start with food your goal on a consistent basis is to replace the carb
heavy foods with keto-friendly foods this will help you eat fewer calories
then 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


       Eat  the Right Amount
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'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
What is a keto Diet?
What is a keto Diet?
What is a keto Diet?
What is a keto Diet?
What is a keto Diet?