How to Start a Keto Diet

The ketogenic diet has been rising in popularity, and for good reason — it is simple and yields significant results. Whether you want to lose fat, increase energy, enhance brain health, improve your blood sugar levels, or improve your overall health, keto may be the diet you are looking for.

However, before we learn how to start a keto diet, we must develop a deeper understanding of what it is and why it is so effective. Knowing the what and why behind this way of eating plays an integral role in your keto diet success as well as knowing how to get started.

For more in-depth information about starting the ketogenic diet check out the full article on Ruled.Me:


See more keto recipes, knowledge and tips on the website to keep your weight loss going strong.

Everything you need to know about the keto diet:

Getting started? Everything you need is here:

We also make things easy with this 30 day diet plan:


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  1. Fashion Choice on July 31, 2019 at 11:51 pm

    Saved my life. Lost 50 pounds more 50 to go. I really love your recepies ❤️

    • Dᴀɪsʏ Sᴀɴᴄʜᴇᴢ on May 6, 2020 at 10:26 pm

      How long did it take?

    • G J on November 23, 2021 at 3:31 pm

      Did you order keto meals or did you make your own?. I am interested in starting but, I don’t cook… lol

    • cooking channel Yami Yami on June 2, 2022 at 3:27 am

      @lali :p hi

    • Justin Pereira on June 11, 2022 at 10:22 pm

      @Kayla Dantzler it only takes 2 days I lost 5 pounds in one day

    • Alexes Perez on June 24, 2022 at 2:51 pm

      May I ask can you eat any standard recipe or do you need to know you macros intake etc

  2. Zested Foods on August 3, 2019 at 2:17 pm

    Thank you so much for this information. I look forward to starting the Keto diet, and you just made it that much easier 🙂

    • RuledMe on August 3, 2019 at 10:36 pm

      I’m so happy we could help!

    • Tammy Ward on January 22, 2020 at 7:33 pm

      How an witch one to take first an how many a day detox first an then keto r what can you tell me thank you

  3. Kris Sugga on August 28, 2019 at 11:43 am

    Hello ! Thank you for sharing your knowledge 💓 I’ve been doing the keto diet for about 4 weeks now. Keeping my good fat sources at 70%, proteins at 15% and carbs at 5% everyday. I’m having some omega 3 with macadamian nuts, salmon and fish oil on a regular basis. Feeling extremely good and working at 2 jobs everyday with no restdays I really can notice the benefits from this healthy diet. So I decided to go to the laboratory to mesure my ketones levels, I’ve done the test and the results says that ketones are absent in my urine. How do you interpret that? is it a sign that I am in ketosis or not yet? I wish you or someone experimented could answer me I would really appreciate it ! 😀

    • RuledMe on August 28, 2019 at 1:48 pm

      The strips are unfortunately super inaccurate. You may have a bad batch, or an old/expired batch. You may be extremely well hydrated, which can cause low/absent reading on the urine strips as well. Did you go to a lab to have your urine tested, or did you use the strips at home – I wasn’t able to tell by the comment.

      You can see a bit more info here, as well:

    • Kris Sugga on August 28, 2019 at 2:51 pm

      @RuledMe I went to a laboratory a peed in a cup. I was in a fasting state of 22hours and have been drinking often with some applecider vinegar and salt.

  4. Doctor LeoHealth on September 6, 2019 at 9:05 pm

    Thank you for your amazing video. I love everything you are saying towards the keto lifestyle and agree with you. I am trying to live this lifestyle and am loving the way I feel!

    • RuledMe on September 7, 2019 at 3:26 pm

      Thank you!

  5. itsjusttom on September 17, 2019 at 10:30 pm

    i did keto for 7 days and lost 10 lbs ( obviously most at the start is water weight) i need to get back into keto now because it makes me more energetic during the day.

    • Sushila Kataria on September 1, 2020 at 10:48 am

      @And I oop I am 69 years indian lady with 73 kg my height is 5 feet I have Thyroid taking eltroxin 50
      but no BP
      no sugar
      Bilateral knee replacement done
      please advise me

    • NBPspath on September 8, 2020 at 4:34 am

      itsjusttom what were you eating

    • ameera bilal on March 24, 2021 at 3:41 pm

      Can you please share what you eat plzz
      I really want to lose weight

    • Shortline - on April 19, 2021 at 8:52 am


    • Juan Sebastian Moreno Rueda on May 29, 2021 at 2:15 pm

      Looks like this girl was mad because she couldn’t lose weight

  6. Rayline Whitaker on October 11, 2019 at 10:55 pm

    I tried this diet I lost 17 pounds but then I gain back eating a lot of carbs 😓 I need to do this diet again. Wish me luck again.

    • Chris Goulet on April 22, 2022 at 5:38 pm

      Simply eating some carbs isn’t going to cause you to gain all the weight back in body fat, initial weight gain could likely be water weight. This is one of the things that trips people up when trying to lose weight if they notice a sudden jump in their weight after going out to eat or something. Also, the thing about higher fat versus higher carb is fat tends to be more satisfying than carbs in the sense that you may eat less and feel satisfied whereas carbs it may be easier to overeat. Different for everyone of course. You also have to consider calories in versus calorie expenditure. If you are on a fitness / weight loss transformation journey going just based off what the scale says may not be helpful because weight can fluctuate daily. Also consider how you feel, look, etc.

    • Lady Bookworm on May 9, 2022 at 10:39 am

      If you revert to you former eating habits and treat keto as just some diet fad what do you expect? Keto is supposed to reset your eating habits and eliminate your processed food and simple/empty carb intake. You used it like some quick fix.

    • Lorie J Noland on September 24, 2022 at 5:52 am

      @Rayline Whitaker it’s a new lifestyle. Why loose all that weight just to gain it all back by going to your old ways.

    • Lori Taylor on September 29, 2022 at 2:51 am

      Me too!!

    • Random-ass Dude on November 3, 2022 at 11:14 am

      Good luck my g

  7. Tara Cat on November 30, 2019 at 10:09 pm

    The cutting out of the sugar is great..clearer mental focus, more relaxed, no aching joints, lots of energy.

    • Tara Cat on December 20, 2019 at 9:03 pm

      @BeFitnomenal I do enjoy some Stevia baking and some agave

    • Freeborn John on February 21, 2020 at 10:39 pm

      Absolutely right. I gave up sugar and sugary foods and I couldn’t believe how much better I felt. No more stiff joints. Feeling 20 years younger.

    • Alphawaves Ready on July 23, 2020 at 5:51 am

      What’s your advice on avoiding sugar

    • Sarah on March 9, 2021 at 6:26 am

      @Alphawaves Ready right! Cause that’s rly hard!!

    • Boundary on September 10, 2022 at 10:47 pm

      @Alphawaves Ready use honey as a sweetener (not too much obviously). Find a sugar free alternative and keep it up and eventually you won’t want the original anymore. The big thing is soft-drinks. Drink tons of water all the time and you will crave drinks less. Replace them with more natural juices or vitamin waters. Three weeks without them and it becomes far easier to resist them.

  8. Adam2x on December 16, 2019 at 12:32 pm

    I wish everybody has a good keto diet journey. Stay motivated, good luck.

    • BeFitnomenal on December 20, 2019 at 8:32 pm

      ATOM I agree good luck guys

    • perla on August 26, 2020 at 7:14 am


    • SULTAN Shaikh on October 8, 2021 at 8:41 am

      How much price

    • Journey with me_Erika on June 18, 2022 at 6:33 pm

      Thank you. Wishing you the same

    • Noémie Zimmer on October 17, 2022 at 8:31 pm


  9. Gary Cortesi on December 30, 2019 at 3:14 am

    Surprised no one has opened a keto restaurant or food service. Need a shopping list!

    • mw on June 26, 2021 at 5:43 am

      @RuledMe Thank you so much for the great video. I enjoy watching your videos, because you explain keto things better than anyone else on the internet. You are also very pretty, which makes watching your videos more enjoyable than these old wrinkled up doctor’s videos. LOL

    • Joey Fiel on July 10, 2021 at 10:49 pm

      @Michelle Lane AA ha

    • Rahima Akhter miss on July 25, 2021 at 1:13 pm

      Real entrepreneur enthusiast

    • Paula R on April 25, 2022 at 1:46 pm


    • Henna artist on December 5, 2022 at 7:58 pm

      In drama’s they have keto restaurant 😬

  10. Sara Jayy on January 20, 2020 at 5:29 pm

    The first week of keto is hard but after that it’ll feel easy and then you’ll feel happier to continue

    • Ayesha Khan on January 25, 2022 at 9:07 pm

      Ur comment helped me alot🙈

    • Lisa's Wife on February 19, 2022 at 2:16 am

      Very true its my 11 days now ❤️ im so proud

  11. LordBransty on February 6, 2020 at 10:36 pm

    The first time I tried keto I nearly passed out after three days. I tried again 25 years later and found it really easy. The only difference was, I cut down the carbs for the first two weeks. I didn’t go straight into it. I lost about 40lb in 5 months and went from size XL to Medium. My taste buds reset themselves, and I didn’t miss the carbs and sugars at all. Hope that helps you guys that are scared to try. No rush. Ease into it.

    • LordBransty on May 5, 2022 at 9:49 pm

      @Kurt Trach – I started on butter bob briggs on youtube. There’s tons of info out there. Much of it conflicting. Lots of meat and veg with nice gravy is my way to go. No gravy thickeners though. Find something you enjoy eating that’s extremely low on carbs, so that it’s a pleasure to stick to.
      I still go onto it from time to time. It’s the only diet that works for me. When I come off it, and try low fat diets, my weight balloons and wont stop.

    • Mukbang Lover on September 7, 2022 at 9:37 am

      @Kurt Trach -Hey I Have Ultimate Keto Meal Plan if you want i can share.

    • Nabeel Nabu on September 17, 2022 at 2:42 pm

      @Mukbang Lover please do…!!

    • SelfMastery888 on September 26, 2022 at 4:39 pm

      @Mukbang Lover yes share!!

    • Dislexual on December 4, 2022 at 11:47 am

      Do you have trouble feeling full on the keto diet?

  12. DE57 MF on March 8, 2020 at 9:38 pm

    I didn’t realize that sugar is the root of all evil until I started Keto, I’ve been sugar free for one month its amazing!!!

    • Eric Chen on March 18, 2022 at 7:50 pm

      Sugar is not evil !!!

    • Oozly on March 26, 2022 at 3:32 pm

      @Eric Chen ikr🙄, just don’t abuse it

    • Yassine99 on March 28, 2022 at 11:54 pm

      @Oozly hard not to , it is addicting

    • Kathy Cox on April 18, 2022 at 12:38 am

      @Yassine99 Exactly .. Sugar is something you must quit all together if you want to be healthy .. I mean unless you’re part of the 1 percenters that can eat only a teaspoon per day but if they don’t only eat clean diets, most ppl don’t even realise how much sugar they’re eating b/c it’s in so many foods, drinks, etc ..

    • Dislexual on December 4, 2022 at 11:53 am

      @Eric Chen Sugar itself isn’t evil. What’s evil are the corporations that sneak sugar into everything you eat, that rename sugar into things like maltodextrin, so they can market their product as sugar free, even though, they still behave similar to any other sugar in your body, that tell you you can take half measures with them and still meet your goal. Corporations are not your friend. Also, this video seems like one long advertisement.

  13. Josh on April 22, 2020 at 2:31 am

    I just started a few days ago. I’m mostly eating for a meal 2 fried eggs, broccoli, and green tea with stevia to replace the brown sugar and honey I use to put in it. I also eat 4 blueberries with half an avocado 1 or 2 times a day. I already feel less bloated than a few days ago and lost 3lbs in a few days, but that’s probably just mostly water weight. This gut I got due to my poor eating habits during lockdown is going to go!

    • RuledMe on April 22, 2020 at 1:45 pm

      Sounds like things are going well – keep up the good work!

    • Sick of it. on January 21, 2022 at 9:14 pm

      how are you today?

  14. Your Hyna’s Nails on May 2, 2020 at 7:24 pm

    13 days in and I’ve gone from 200 to 185, I’m 5’8, 17, and I LIVED to eat. I swear I was just gonna let my self get to 300 lbs cuz I love food, but not only have I lost weight, I’m not as hungry anymore. I can skip breakfast at times surprisingly, and I can eat a small amount and get full where I would have smashed a huge amount and still wanted something sweet after it loll.

    • Bryan Santoyo on June 17, 2020 at 5:05 pm

      @rachel _ just research. It doesn’t take long to learn about keto

    • Caitlin Bertaud on July 7, 2020 at 3:11 pm

      noah _ I believe in you! I’m 20 about to start my journey if keto isn’t for you just stay in a 500 calories deficit than normal and workout 3 times a week!

    • Jariwala Aisha on August 18, 2020 at 1:41 pm

      What do u eat daily ? Like is there something specific u must eat or drink on keto?

    • Ilicia Gordon on October 6, 2020 at 7:46 pm

      Wow! Go girl! That’s my problem too I live to eat and not eat to live! I will try to do it hope I succeed like you!

    • Damsar suppliers on June 8, 2022 at 8:04 am

      Please tell me What you did

  15. Hunter Thomas on May 15, 2020 at 2:23 pm

    Went from 285 lbs to 178 in 4 months, then Stabilized around 195. 6’2, love this way of living.

    • Onah Patience on September 4, 2020 at 9:28 pm

      @Hunter Thomas Thank you for your swift response. I hope to put in great work between now and December. Thanks again.

    • Food plus on September 24, 2020 at 6:25 pm

      keep going 👍💯

    • Marie Mellone on November 28, 2020 at 5:43 am

      That’s awesome, I want to try to do keto but I am overwhelmed on how to even start 😤😭

    • rockdoggymama on March 19, 2021 at 9:43 pm

      @Marie Mellone that’s great but I don’t really like meat 🤷‍♀️

    • Marie Mellone on March 20, 2021 at 2:50 pm

      @rockdoggymama all I said was I would like to do keto but have no idea how to start 🤔

  16. Zain on July 20, 2020 at 1:22 pm

    Thanks to the keto diet I lost more than 20kg and I no longer have stress . For me it is a lifestyle. I feel very

    energetic and happy! There are many delicious recipes that can be used. This has been my lifestyle for over a year and I love it . Thank you for guiding people to improve their lifestyle. I love the Keto diet and I hope everyone is gonna follow keto diet to live a happy and healthy life . Thank you and best regards from south korea.

    • satoru gojo on March 8, 2022 at 2:12 pm

      can u share me your diet plan?

  17. NeverGiveUp 99 on August 24, 2020 at 4:51 am

    This diet saved me!
    Just cut sugar out.
    Reduced carbs.
    No arthritis.
    No high blood pressure.
    No looking like a beached whale.
    Able to tie my shoes.
    Got a new wardrobe!
    Best wishes to all who are keto dieters!

    • Alma Sanchez on October 8, 2022 at 3:03 am

      @ok the stomach got smaller,

    • Year2049 on November 15, 2022 at 11:23 pm

      Beached whale lol

    • inaday avisday on December 1, 2022 at 8:08 pm

      @Vùlpêcüla It doesn’t have to be ‘meat’ …. just protien and Good Fats. Even Vegans have a form of Keto Diet also.

    • inaday avisday on December 1, 2022 at 8:09 pm

      @Hoani ?

    • inaday avisday on December 1, 2022 at 8:09 pm

      @ok Yes, If you have a big belly it’s hard to bend over.

  18. MacyLouWho on March 11, 2022 at 1:28 am

    The first week is the hardest, just get through that part and don’t give up! I’ve been doing lazy keto where I don’t count anything and just eat the suggested foods and cut the bad ones. I’ve been practicing a bit of restraint when eating as well, but not so much that I feel deprived. I don’t work out (no gym here and I’m not one to do it at home). I’m steadily but slowly losing weight anyway. I definitely feel better. I’ve dropped a dress size in three weeks. I no longer get hungry so fast, no longer need to eat breakfast. I’ve realized that when I eat carbs they burn off really fast and cause cravings for more-so they become a self fulfilling prophecy that keeps perpetuating themselves forever. The more you eat-the more you need. And you need to eat them sooner. Eating protein and fat (and veggies on the side) keeps me full longer, so very much longer that I don’t need to eat as frequently or as much. At first giving up breakfast was hard. It took about a week before my body was programmed to not feel hungry at this time of day, and now a few weeks later it doesn’t even occur to me to want it. If I want eggs, I can eat them at lunch or supper time instead. Sometimes breakfast food for supper is fun and makes it easy to throw together a quick meal for the family.

  19. Alecia Speid on September 17, 2022 at 3:07 pm

    Love this presentation. Great heads up for starters as it relates to the preparation tips before starting.

  20. Lulux on November 11, 2022 at 5:48 pm

    I remember when I switched to a plant based diet, I succeeded in sticking to it for 3 years. A major factor when starting any diet or lifestyle change is to ease your way into it🙏🏽❤️

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