WHAT IS KETO DIET?

 KETO DIET EXPLAINED.

WHAT IS KETO DIET?

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.me community that over timeketo becomes the new normal and the dramatic results are so worth it what'sthe best way to get started with a ketogenic diet here we'll outline threesteps to keto success but first let's define what a keto diet is simply put itis a high fat low carb low to moderate protein diet by drastically restrictingcarbohydrates in your diet the body will enter and sustain ketosis a metabolicstate where the body burns a highly efficient alternative fuel calledketones not only does the keto diet help with weight loss but current researchalso indicates that it can help to improve health conditions like heartdisease type 2 diabetes and Alzheimer's disease to start your keto journey offon the right foot here are our top three key pieces of advice eat the right foodseat the right amount of those foods and prepare for the keto flu let's start with food your goal on aconsistent basis is to replace carb heavy foods with keto friendly foodsthis will help you eat fewer calories than before and help jump-start andsustain ketosis you will need to focus on meat high fat dairy and healthy oilsleafy green and above-ground vegetables nuts and seeds avocado berries and ketoapproved sweeteners you'll need to entirely avoid grains sugar fruit andstarchy vegetables 

YOU CAN EAT BREAD, PASTA, COOKIES, AND ICE-CREAM IN YOUR KETO-DIET

 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 calories intake in a slow and steady way which leads to long-term weight loss 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.me 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 below35 grams of carbs a day and aiming to get 70% of your calories from fat and25% 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 google information on macros and keto calculator 

Here is the link of  keto calculator https://keto-calculator.ankerl.com/

   THIS IS NORMAL.

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 is the right choice for you 

WHAT DOES ''KETO'' ACTUALLY MEAN?

 You've probably heard about the keto diet. It's the newest hype. All the papers are writing about it and the interest online is just exploding. So what is the keto diet? What does keto even mean and how is it done? In this course, you will learn all you need to know. First of all, let's get this out of the way. What does the word “keto" mean? Basically, the body can run on two different fuels. 

One is sugar from carbohydrates in the food we eat and that's what most people today primarily use. Let's say if they're eating bread, pasta, rice, potatoes, etc. The other fuel is fat. The keto diet is a very low-carb diet. So low in carbs that the body has to switch to mainly using fat for fuel. For example from real foods like eggs, meat, avocados, butter, olive oil, nuts, etc. Even the brain can become fueled by fat. When the body is out of sugar, fat is converted in the liver into energy molecules called ketones that fuel the brain. And the diet that results in this is called ketogenic, meaning it produces ketones.

 And that's why the diet is called the keto diet. Being fueled mostly by fat, a state called "ketosis", has many benefits including that you become a fat-burning machine. 

KETO DIET CAUSE PERFECT WEIGHT LOSS EVEN WHEN YOU ARE SLEEPING

It's perfect for weight loss without hunger burning fat 24/7 even when you're sleeping. Because it gives you tons of energy, you'll basically never run out. Why the keto diet has become super popular in the last few years is actually not entirely new. The foundation of keto is something old that you've heard about a million times. It's a strict low-carb diet, it's a gluten-free diet, it's similar to the paleo diet and it's very close to the old and well-known Atkins diet. The basic idea is super simple and based on real foods. You simply avoid most carbohydrates like sugar, processed junk food, bread, pasta, rice, etc. And instead, you eat meat, fish, eggs, vegetables and natural fats like butter. 

What is different with keto? 

Is that it's a supercharged low-carb diet where you can make sure you get the maximum benefits.

 We'll get to the details later. So keto is a supercharged version of an old idea. Similar diets have been tried for decades, even centuries.

 These similar diets keep returning more popular than ever because they work. And this could have an evolutionary explanation as our ancestors did not eat refined carbohydrates or sugar like we do today, so our bodies may not be adapted to those foods. Modern science proves that it works. On a keto diet, most people can lose excess weight without hunger and a number of health issues tend to improve. 

Most importantly a keto diet is not just used as a temporary fix. Many people enjoy itas a long term lifestyle. Not just for weight loss, but for long-term health and well-being and staying fit year-round. Many people feel energized, full of mental clarity, and have stable blood sugar levels.

 Most of the hunger disappears, cravings for sweets foods are reduced, so there's no need to snack all the time anymore. People save time by being happy with fewer meals. They eat delicious food whenever they're hungry and there's not even any need to count calories. Most people feel so satiated on keto that they can eat when they're hungry and still eat less and lose excess weight. They don't even have to exercise.

 Now, of course, some exercise is good for you for health and feeling your best, but it's not required for weight loss and certainly not on keto. In this course, you will learn exactly how to do keto, what to eat, what not to eat, and when to eat. You will learn the common problems that people experience when starting keto, the keto flu, and how to avoid them. You will learn how to know if you're in ketosis and the simple tricks to get there. 

You will learn about weight loss on keto, what to expect, how to speed it up, and how to break a weight loss plateau should it happened. 

You'll learn about the common mistakes that people make and how you can avoid them to feel great and succeed faster. You'll also hear from a number of top doctors and researchers specializing in keto and low-carb diets who truly understand it and to make sure you do it as safely and effectively as possible.

 

 We want to make keto truly simple for you and help you succeed in reaching your goals. 

 Good luck 😍😍😍