Ruled.Me has become a popular online resource for individuals seeking to adopt and maintain a ketogenic lifestyle. This article delves into various aspects of Ruled.Me, drawing upon user experiences, recipes, advice, and tools offered by the platform.
Introduction to the Ketogenic Diet
The ketogenic diet, often referred to as keto, is a low-carbohydrate, high-fat dietary approach designed to shift the body's primary fuel source from glucose to fat. By drastically reducing carbohydrate intake, the body enters a metabolic state called ketosis, where it begins to break down fat into ketones for energy. This process can lead to weight loss, improved blood sugar control, and other potential health benefits.
User Experiences with Keto and Ruled.Me
Many individuals have found success with the keto diet, often after struggling with other weight loss methods. One user started their journey at 218 lbs and was borderline diabetic and uncomfortable with themselves. After discovering keto on Instagram, they found it surprisingly easy to follow.
Another user, Craig Clarke, started keto two years ago, driven by a desire to keep up with their energetic daughter. They initially lost 35 pounds in six months but regained the weight during pregnancy. However, they later lost 67 lbs in under a year and experienced increased energy and focus.
Some individuals have struggled with weight their entire lives. One user weighed over 200lbs after having three children. They started keto for a few months to get ready for a wedding last year and felt amazing and lost 20lbs, but my old eating habits came back.
Read also: Ketogenic Success Calculator
Others have faced health challenges such as GI issues, heart arrhythmia, and the need for a hysterectomy, leading to weight gain. After adopting a keto lifestyle.
Menopause can also contribute to weight gain that is resistant to traditional dieting efforts. One user found that keto, combined with intermittent fasting, helped them lose 25 pounds in the first three months.
Ruled.Me: A Go-To Resource for Keto
Ruled.Me consistently shares not only amazing recipes, but invaluable guides and tips & tricks. Whether on a weight loss journey, looking to maintain, or just seeking great recipes or guidance - the content is solid. The platform offers a wealth of information and tools to support individuals throughout their keto journey.
Recipes
Ruled.Me is known for its extensive collection of keto recipes, with clear instructions and easily obtainable ingredients. The recipes often include specific and well-formatted nutritional information. Users have reported great success with Ruled.Me recipes, noting that many have become family favorites. The recipes have helped so much with beginning and maintaining my keto journey. I haven’t made one bad meal yet. And the fact that the recipes are free is mind blowing. I am so thankful to have found this site. Truly.
Some popular recipes include Low Carb Sweet & Sour Chicken, Bacon Cheddar Meatloaf, and Bacon Wrapped Chicken Cordon Bleu. Users also appreciate the variety of breakfast ideas and desserts available on the site.
Read also: Easy Low-Carb Cheese Crackers
Guides and Tips
In addition to recipes, Ruled.Me provides invaluable guides and tips & tricks for navigating the keto lifestyle. This includes articles on various aspects of keto, product reviews, and advice on staying on track.
Keto Calculator
Ruled.Me offers a keto calculator to help users determine their macronutrient targets based on their individual needs and goals. This tool takes into account factors such as age, gender, height, weight, activity level, and desired weight loss.
Community Support
Many users find the testimonials and success stories shared on Ruled.Me to be motivating and helpful. The platform also fosters a sense of community, where individuals can connect with others, share their experiences, and ask questions.
Tracking Carbs on Keto
Tracking carbohydrate intake is crucial for maintaining ketosis. Ruled.Me provides guidance on how to track carbs effectively using various tools and techniques.
Tracking Apps
Several apps can assist with tracking carbs and other macronutrients on keto, including MyFitnessPal, Cronometer, and Carb Manager.
Read also: Keto Calorie Counting: A Detailed Guide
- MyFitnessPal: A popular calorie tracking app with a massive food database. However, the free version does not track net carbs, and the database may contain inaccuracies.
- Cronometer: A curated food database with validated, correct entries and detailed information on micronutrients and amino acids.
- Carb Manager: Tailored specifically for tracking net carbs, making it a great app for low-carb and keto dieters. However, some users have noticed inaccuracies in the macronutrient information for certain foods and Ruled.me recipes.
Tips for Accurate Tracking
- Portion Control: Be mindful of serving sizes, as manufacturers often make them smaller to portray their products in a healthier light.
- Ninja Carbs: Be aware that some products may have hidden carbs, even if the label indicates 0g.
- Mindful Eating: Avoid mindless eating by paying attention to what goes into your meals.
Using MyFitnessPal
- Sign up: Create an account on MyFitnessPal.
- Adjust goals: Use the keto calculator to determine your macronutrient targets and adjust your calorie goals accordingly.
- Log food: Tap the "+" button and choose "food" to log your meals.
- Search for foods: Use the search bar to find the foods you ate.
- Choose accurate entries: Select the item that matches the description of what you ate and has a green checkmark next to it.
- Enter serving sizes: Adjust the serving size and number of servings to accurately reflect what you ate.
- Track net carbs: Subtract the grams of fiber from the grams of carbs to calculate net carbs.
- Explore recipes: Look for your favorite recipes that have already been imported into MyFitnessPal.
Using Carb Manager
- Set keto program: Select the "Keto Calculator" option and choose a keto program (e.g., Rigorous for therapeutic reasons).
- Adjust settings: Customize your protein intake and carb limit using the "Fixed Value" setting.
- Add ingredients: Click "add ingredients" and add them until it matches what you find in your recipe.
Using Cronometer
- Add foods: Use the search bar to find foods and recipes.
- Select accurate entries: Look for USDA or NCCDB next to the listed item to ensure accuracy.
- Add to diary: Once you've entered the right food, serving size, and amount, tap "Add to Diary".
- Create recipes: Click “add ingredients” and add them until it matches what you find in your recipe.
- Adjust settings: Set the calorie deficit based on your weight loss goals using the keto calculator.
Side-by-Side Review of Tracking Apps
While MyFitnessPal had the lowest energy estimate for the day, I noticed that MyFitnessPal was the least accurate (mostly because of an inaccurate Pecan listing). Overall, these discrepancies are small enough that they will not make or break your results.
Cronometer, Carb Manager, and MyFitnessPal have their pros and cons, but one is not - beyond a reasonable doubt - better than the other. Each app will give you the functionality that you need to track your calories successfully and get the most out of your ketogenic diet.
Overcoming Challenges and Maintaining Success
The keto journey is not always smooth sailing. Many individuals encounter challenges such as stalls, cravings, and social pressures.
Dealing with Stalls
Stalls can occur when weight loss plateaus or the scale creeps up slightly. To overcome stalls:
- Re-evaluate food intake: Take a closer look at what you're eating and identify any potential sources of hidden carbs or excess calories.
- Adjust macronutrients: Consider adjusting your macronutrient ratios to fine-tune your keto approach.
- Increase water consumption: Dehydration can sometimes stall weight loss.
- Be patient: Weight loss is not always linear, and it's important to stay consistent with your keto diet.
Managing Cravings
Cravings for sugary or starchy foods are common, especially in the initial stages of keto. To manage cravings:
- Avoid cheat days: Cheat days can derail your progress and bring back cravings.
- Find keto-friendly alternatives: Experiment with keto recipes to create healthier versions of your favorite foods.
- Stay hydrated: Drinking plenty of water can help reduce cravings.
- Distract yourself: Engage in activities that take your mind off food.
Social Situations
Social situations can be challenging when following a keto diet. To navigate social events:
- Plan ahead: Research keto-friendly options at restaurants or bring your own keto-friendly dish to gatherings.
- Communicate your needs: Let your friends and family know about your dietary restrictions.
- Focus on socializing: Shift your focus from food to connecting with others.
The Broader Benefits of Keto
Beyond weight loss, the keto diet can offer a range of health benefits.
Improved Health Markers
Many individuals have experienced improvements in their health markers, such as:
- Blood sugar control: Keto can help regulate blood sugar levels, making it beneficial for individuals with type 2 diabetes or insulin resistance.
- Blood pressure: Keto can lower blood pressure, reducing the risk of heart disease.
- Cholesterol: Keto can improve cholesterol levels, increasing HDL (good) cholesterol and decreasing LDL (bad) cholesterol.
Increased Energy and Focus
Some users report increased energy levels and improved mental focus while on keto. I lost 67 lbs in just under a year and I have so much more energy and focus. This may be due to the stable blood sugar levels and the brain's ability to use ketones for fuel.
Mental Health Benefits
Some individuals have found that keto can improve their mood and reduce symptoms of depression and anxiety. I no longer need to take medication for depression, blood pressure, or polycystic ovarian syndrome.