How to Start a Keto Diet

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00:00So, you're ready to adapt to a ketogenic diet to lose weight and improve your health.

00:11You've come to the right place.

00:13Making any big lifestyle or diet changes can be challenging, especially at first.

00:19There are a lot of new routines to learn and old habits to unlearn.

00:23But we've seen over and over again with the people in the Ruled.me community that over

00:27time keto becomes the new normal and the dramatic results are so worth it.

00:32What's the best way to get started with a ketogenic diet?

00:36Here we'll outline three steps to keto success.

00:39But first, let's define what a keto diet is.

00:45Simply put, it is a high-fat, low-carb, low-to-moderate protein diet.

00:51By drastically restricting carbohydrates in your diet, the body will enter and sustain

00:56ketosis, a metabolic state where the body burns a highly efficient alternative fuel

01:02called ketones.

01:04Not only does a keto diet help with weight loss, but current research also indicates

01:09that it can help to improve health conditions like heart disease, type 2 diabetes, and Alzheimer's

01:15disease.

01:16To start your keto journey off on the right foot, here are our top three key pieces of

01:21advice.

01:22Eat the right foods, eat the right amount of those foods, and prepare for the keto flu.

01:31Let's start with food.

01:33Your goal, on a consistent basis, is to replace carb-heavy foods with keto-friendly foods.

01:39This will help you eat fewer calories than before and help jumpstart and sustain ketosis.

01:45You will need to focus on meat, high-fat dairy, and healthy oils, leafy green and

01:51above-ground vegetables, nuts and seeds, avocado, berries, and keto-approved sweeteners.

01:58You'll need to entirely avoid grains, sugar, fruit, and starchy vegetables.

02:03For more info, see our video, Keto Cooking, Keto Food List, for plenty more information

02:08on what to eat and what not to eat on keto.

02:12You'll be relying a lot more on home-cooked food than packaged, processed, or prepared

02:17foods.

02:18It's important to note that you don't have to figure out how to do this on your own.

02:22There are so many resources on Ruled.me, including meal plans, shopping lists, budget breakdowns,

02:29and recipes.

02:30We'll teach you to avoid common pitfalls, how to read labels and nutritional information,

02:36and which keto foods can be swapped and substituted for foods that are off-limits.

02:41You might be surprised how many things like bread, pasta, cookies, and ice cream you can

02:47still enjoy if you just learn how to make them keto-friendly.

02:53It's not just eating the right foods, though that is the foundation of the diet.

02:58You must also learn how much to eat, which brings us to our second point.

03:03A keto diet can help you to restrict your calorie intake in a slow and steady way, which

03:08leads to long-term weight loss.

03:10But it can be hard to do this if you're not carefully tracking what you eat.

03:15One way to figure out how much you should be eating on a keto diet is to check on your

03:20progress every few weeks and adjust accordingly if you're not seeing the results you want.

03:26You can also use the Ruled.me Keto Calculator, which we find to be a more precise method.

03:32You'll also need to track your macronutrients, or macros.

03:36Macros are fats, carbs, and protein, which need to be kept in careful balance to keep

03:41your body in ketosis.

03:42As a general rule, we recommend eating below 35 grams of carbs a day and aiming to get

03:4870% of your calories from fat and 25% from protein.

03:53The Keto Calculator can help you dial in exactly what to be aiming for each day and will keep

03:58you on track.

03:59For a deeper dive into macros, check out our video, Macros and Keto Calculator.

04:07Finally, when you're starting out on a ketogenic diet, you must prepare for the keto flu.

04:13When you first cut back on carbohydrates, your body will experience some changes as

04:17it adjusts to your lifestyle.

04:20One possible change is the keto flu, an umbrella term for the flu-like symptoms you may encounter

04:26like fatigue or mental fogginess.

04:28Usually, these symptoms only last a short while, but it is best to be prepared.

04:33You will need to drink more water, increase your sodium, potassium, and magnesium intake,

04:39and eat more fat, especially MCTs.

04:42Most importantly, check in with yourself from time to time to monitor the changes in your

04:47body composition and how you feel to be sure that the ketogenic diet is the right choice

04:52for you.

04:53For more info on keto, be sure to watch the other Ruled.me videos and check out the wealth

04:58of information on our website, Ruled.me.

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