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How to Start a Keto Diet
Ahmad Raza
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1 year ago
How to Start a Keto Diet
Category
🛠️
Lifestyle
Transcript
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00:00
So, you're ready to adapt to a ketogenic diet to lose weight and improve your health.
00:11
You've come to the right place.
00:13
Making any big lifestyle or diet changes can be challenging, especially at first.
00:19
There are a lot of new routines to learn and old habits to unlearn.
00:23
But we've seen over and over again with the people in the Ruled.me community that over
00:27
time keto becomes the new normal and the dramatic results are so worth it.
00:32
What's the best way to get started with a ketogenic diet?
00:36
Here we'll outline three steps to keto success.
00:39
But first, let's define what a keto diet is.
00:45
Simply put, it is a high-fat, low-carb, low-to-moderate protein diet.
00:51
By drastically restricting carbohydrates in your diet, the body will enter and sustain
00:56
ketosis, a metabolic state where the body burns a highly efficient alternative fuel
01:02
called ketones.
01:04
Not only does a keto diet help with weight loss, but current research also indicates
01:09
that it can help to improve health conditions like heart disease, type 2 diabetes, and Alzheimer's
01:15
disease.
01:16
To start your keto journey off on the right foot, here are our top three key pieces of
01:21
advice.
01:22
Eat the right foods, eat the right amount of those foods, and prepare for the keto flow.
01:31
Let's start with food.
01:33
Your goal, on a consistent basis, is to replace carb-heavy foods with keto-friendly foods.
01:39
This will help you eat fewer calories than before and help jumpstart and sustain ketosis.
01:45
You will need to focus on meat, high-fat dairy, and healthy oils, leafy green and
01:51
above-ground vegetables, nuts and seeds, avocado, berries, and keto-approved sweeteners.
01:58
You'll need to entirely avoid grains, sugar, fruit, and starchy vegetables.
02:03
For more info, see our video, Keto Cooking, Keto Food List, for plenty more information
02:08
on what to eat and what not to eat on keto.
02:12
You'll be relying a lot more on home-cooked food than packaged, processed, or prepared
02:17
foods.
02:18
It's important to note that you don't have to figure out how to do this on your own.
02:22
There are so many resources on Ruled.me, including meal plans, shopping lists, budget breakdowns,
02:29
and recipes.
02:30
We'll teach you to avoid common pitfalls, how to read labels and nutritional information,
02:36
and which keto foods can be swapped and substituted for foods that are off-limits.
02:41
You might be surprised how many things like bread, pasta, cookies, and ice cream you can
02:47
still enjoy if you just learn how to make them keto-friendly.
02:53
It's not just eating the right foods, though that is the foundation of the diet.
02:58
You must also learn how much to eat, which brings us to our second point.
03:03
A keto diet can help you to restrict your calorie intake in a slow and steady way, which
03:08
leads to long-term weight loss.
03:10
But it can be hard to do this if you're not carefully tracking what you eat.
03:15
One way to figure out how much you should be eating on a keto diet is to check on your
03:20
progress every few weeks and adjust accordingly if you're not seeing the results you want.
03:26
You can also use the Ruled.me Keto Calculator, which we find to be a more precise method.
03:32
You'll also need to track your macronutrients, or macros.
03:36
Macros are fats, carbs, and protein, which need to be kept in careful balance to keep
03:41
your body in ketosis.
03:43
As a general rule, we recommend eating below 35 grams of carbs a day and aiming to get
03:48
70% of your calories from fat and 25% from protein.
03:53
The Keto Calculator can help you dial in exactly what to be aiming for each day and will keep
03:58
you on track.
03:59
For a deeper dive into macros, check out our video, Macros and Keto Calculator.
04:07
Finally, when you're starting out on a ketogenic diet, you must prepare for the keto flu.
04:13
When you first cut back on carbohydrates, your body will experience some changes as
04:17
it adjusts to your lifestyle.
04:20
One possible change is the keto flu, an umbrella term for the flu-like symptoms you may encounter
04:26
like fatigue or mental fogginess.
04:28
Usually, these symptoms only last a short while, but it is best to be prepared.
04:33
You will need to drink more water, increase your sodium, potassium, and magnesium intake,
04:39
and eat more fat, especially MCTs.
04:42
Most importantly, check in with yourself from time to time to monitor the changes in your
04:47
body composition and how you feel to be sure that the ketogenic diet is the right choice
04:52
for you.
04:53
For more info on keto, be sure to watch the other Ruled.me videos and check out the wealth
04:58
of information on our website, Ruled.me.
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