In the past few years, the ketogenic diet has become one of the most popular lifestyles of weight loss and improved health worldwide. If you've been looking for a way to kick off a change in your eating habits, this meal plan will lay out a foundation that you can follow along with. The downloadable and printable keto diet meal plan features tried and true recipes that you'll be sure to enjoy. From make-ahead meals, using leftovers, cooking low-carb treats, to incorporating intermittent ...
The Ruled.me Food Policy
No diet is one size fits all. Even the most successful keto diet plan will not be the optimal approach for you. This is because long-term weight loss results heavily depend on the factors that influence your food choices (e.g., your current lifestyle, food environment, moral values, work/travel schedule, food budget, meal preferences, and social/family life). Our goal with Ruled.me is to empower you with the content you need to formulate an optimal keto lifestyle for long-term success — a ...
- May 26, 2020
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Peri Peri Bowl
I love, love, love Peri Peri! It makes my senses explode with it's charred and spicy goodness. The marinade is very easy to make and stores well at room temperature (or the refrigerator) - use it for chicken, beef, lamb, even as a salad dressing. For this recipe, I chose chicken thighs because it is budget-friendly, tender, delicious, and pretty much foolproof. We're going to skewer them cause any food on a stick instantly translates to fun and festive. Paired with a pepper and tomato ...
- April 30, 2020
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The Best (and Worst) Mayo For Keto: Store-Bought Brands, Keto Recipes, and What to Avoid
Mayonnaise is arguably the best condiment for the keto diet. Not only does it add a satisfying creaminess to keto-friendly meals, but keto mayo can provide us with a zero-carb source of healthy fats, micronutrients, and antioxidants as well. Unfortunately, not every mayo you find in the store will be optimal for your health. Many mayo products and recipes use unhealthy oils and added sugars, so it is important to be mindful of what you buy (and make) to get the results you want with ...
- March 14, 2020
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The Best & Worst Keto Oils for Cooking, Drizzling, and What to Avoid
All plant-based oils have zero carbs and protein, making them the purest source of fat you can have on the keto diet. However, this doesn’t mean that everything in the cooking oil aisle can be considered as a good "keto oil" for your low-carb lifestyle. Though you can lose fat on keto regardless of what fats you consume, the oils you use will play a crucial role in ensuring optimal health, wellbeing, and sustained ketosis. Since fat will be your primary source of energy, choosing the right ...
- January 22, 2020
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Keto Chicken Thighs – 10 Recipes and 4 Essential Rules
It is hard not to like chicken thighs. Despite being one of the cheapest meats, they are packed with more flavor and healthy fats than costlier cuts like chicken breast. Surprisingly enough, the benefits of chicken thighs only increase as the cost goes down. By opting for bone-in, skin-on thighs — instead of the more expensive boneless, skinless option — you can reap the benefits of collagen and bone broth without having to pay extra for keto supplements. To help you get the most out of ...
- December 8, 2019
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What is Xanthan Gum? Benefits, Risks, Uses, and Substitutions
While following a low-carb or keto diet, you'll inevitably come across xanthan gum. Its thickening and stabilizing properties make it an excellent substitute for corn starch and gluten in low-carb flours, breads, soups, and sauces. However, before you start experimenting with this common keto staple, it is important to understand what xanthan gum is, common xanthan gum substitutes, its impact on our health, its uses, and how to replace it. This is why we created this comprehensive guide to ...
- June 9, 2019
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What is Guar Gum? Definition, Benefits, Risks, & Uses
Guar gum is typically used as a natural food thickener and binding agent, similar to xanthan gum but with slightly different properties. Despite the stigma surrounding this common keto-friendly additive, guar gum is safe for most people and provides many health benefits when consumed in moderation. However, there are some caveats that are important to understand before you use it or replace it with a suitable substitute. To help clear up any guar gum confusion, we put together a ...
- June 9, 2019
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The Ketogenic Mediterranean Diet: Optimal Health and Weight Loss
The Mediterranean diet is widely recognized as being one of the best diets for weight loss and overall health. When compared to a typical western diet filled with processed foods, this plant-based diet is a safe, effective, and reliable bet. However, conservative approaches typically yield moderate results. In contrast, radically unconventional diets have a greater potential to make significant changes — changes that may come with an increased health risk for some. The keto diet is the ...
- June 9, 2019
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