How to Start a Keto Diet – My Blog

How to Start a Keto Diet

step by step to start keto diet

So you’re ready to adapt to a ketogenic diet to lose weight and improve yourhealth you’ve come to the right place making any big lifestyle or diet changescan be challenging especially at first there are a lot of new routines to learnand old habits to unlearn but we’ve seen over and over again with the people inthe community that over time keto becomes the new normal and thedramatic results are so worth it what’s the best way to get started with aketogenic diet here we’ll outline three steps to keto success but first let’sdefine what a keto diet is simply put it is a high fat low carb low to moderateprotein diet by drastically restricting carbohydrates in your diet the body willenter and sustain ketosis a metabolic state where the body burns a highlyefficient alternative fuel called ketones not only does the keto diet helpwith weight loss but current research also indicates that it can help toimprove 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 threekey pieces of advice eat the right foods eat the right amount of those foods andprepare for the keto flulet’s start with food your goal on a consistent basis is to replace carbheavy foods with keto friendly foods this will help you eat fewer caloriesthan before and help jump-start and sustain ketosis you will need to focuson meat high fat dairy and healthy oils leafy green and above-ground vegetablesnuts and seeds avocado berries and keto approved sweeteners you’ll need toentirely avoid grains sugar fruit and starchy vegetables for more info see ourvideo keto cooking keto food list for plenty more information on what to eatand what not to eat on keto you’ll be relying a lot more on home-cooked foodthan packaged processed or prepare foods it’s important to note that you don’thave to figure out how to do this on your own there are so many resources onruled me including meal plans shopping lists budget breakdowns and recipes willteach you to avoid common pitfalls how to read labels and nutritionalinformation and which keto foods can be swapped and substituted for foods thatare off-limits you might be surprised how many things like bread pasta cookiesand 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 thediet you must also learn how much to eat which brings us to our second point aketo diet can help you to restrict your calorie intake in a slow and steady waywhich leads to long-term weight loss but it can be hard to do this if you’re notcarefully tracking what you eat one way to figure out how much you should beeating on a keto diet is to check on your progress every few weeks and adjustaccordingly if you’re not seeing the results you want you can also use keto calculator which we find to be a more precise method you’ll alsoneed to track your macronutrients or macros those are fats carbs and proteinwhich need to be kept in careful balance to keep your body in ketosis as ageneral rule we recommend eating below 35 grams of carbs a day and aiming toget 70% of your calories from fat and 25% from protein the keto calculator canhelp you dial in exactly what to be aiming for each day and will keep you ontrack for a deeper dive into macros check out our video macros and ketocalculator finally when you’re starting out on a ketogenic diet you must preparefor the keto flu when you first cut back on carbohydrates your body willexperience some changes as it adjusts to your lifestyle one possible change isthe keto flu an umbrella term for the flu-like symptoms you may encounter likefatigue or mental fogginess usually these symptoms only last a short whilebut it is best to be prepared you will need to drink more water increase yoursodium potassium and magnesium intake and eat more fat especially MCTSmost importantly check in with yourself from time to time to monitor the changesin your body composition and how you feel to be sure that the ketogenic dietis the right choice for you for more info on keto be sure to watch the otherruled me videos and check out the wealth of information on our website ruled dot me

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