In this review video, we'll be discussing RuledMe's informative YouTube video on “How to Start a Keto Diet.”
With the rising popularity of the ketogenic diet, more people are turning to this lifestyle to lose weight and improve their overall health.
One common concern for those starting a new diet is how to get rid of belly fat, and this video provides an excellent starting point for those looking to adopt a keto diet by explaining what a keto diet is and why it's so effective in improving health conditions such as heart disease, type 2 diabetes, and Alzheimer's disease.
By drastically reducing carbohydrate intake and increasing healthy fat consumption, the body enters and sustains ketosis, a metabolic state where the body burns a highly efficient alternative fuel called ketones.
The video then outlines three steps for keto success:
- Eating the right foods
- Eating the right amount of those foods
- Preparing for the keto flu
The focus is on replacing carb-heavy foods with keto-friendly options such as meat, high-fat dairy, healthy oils, leafy greens, nuts and seeds, avocado, berries, and keto-approved sweeteners. Avoiding grains, sugar, fruit, and starchy vegetables is important. The video also provides resources on ruled.me, including meal plans, shopping lists, budget breakdowns, and recipes to help beginners transition to a keto lifestyle.
In addition to eating the right foods, it's important to learn how much to eat. A keto diet can help slowly and steadily restrict calorie intake, leading to long-term weight loss. However, tracking macronutrients (fats, carbs, and protein) is crucial to keep the body in ketosis.
The video recommends eating below 35 grams of carbs a day and aiming to get 70% of calories from fat and 25% from protein.
The ruled.me keto calculator can help dial in the exact numbers for each individual.
Lastly, the video prepares viewers for the keto flu, which can occur when the body adjusts to a low-carb diet. Symptoms such as fatigue or mental fogginess can be alleviated by drinking more water, increasing sodium, potassium, and magnesium intake, and eating more fat, especially MCTs. It's important to monitor changes in body composition and overall health to ensure that the ketogenic diet is the right choice.
Overall, RuledMe's “How to Start a Keto Diet” video is an excellent resource for those looking to start their keto journey. By following the three steps outlined in the video, viewers can learn how to eat the right foods in the right amounts and prepare for any potential side effects.
While the video doesn't specifically focus on how to get rid of belly fat, the keto diet has been shown to be effective in reducing overall body fat, including belly fat. By adopting a keto lifestyle, viewers can improve their health and reach their weight loss goals.