Read the Full article about : The Complete Beginner’s Guide to the Keto Diet: How It Works for Weight Loss

The 9 Rules of Keto Diet (Complete Breakdown)

Here are the exact 9 rules of keto diet you must follow to enter and stay in ketosis.

Rule 1: Keep Carbs Under 20–50 Grams Per Day

This is the core of keto.

• Your body stores very little glucose (carbs).

• Once you stop feeding it carbs, it is forced to burn stored fat instead.

The stricter end for most people is:

👉 20 g net carbs/day

This means:

• No sugar

• No bread

• No pasta

• No rice

• No starchy fruits or vegetables

Better options: leafy greens, broccoli, cauliflower, mushrooms, cucumber.

Read This for better knowing : Benefits of the Keto Diet : A Powerful Tool for Health & Wellness

Rule 2: Increase Fat Intake to 70–80% of Daily Calories

Fat becomes your primary fuel.

Healthy keto fats include:

• Avocado

• Olive oil

• Coconut oil

• Butter

• Ghee

• Nuts & seeds

• Fatty meats

• Egg yolks

Avoid unhealthy fats: margarine, processed seed oils (soybean, canola, corn).

Rule 3: Consume Moderate Protein — Not Too High, Not Too Low

High protein can kick you out of ketosis because excess protein converts to glucose through gluconeogenesis.

Aim for:

👉 0.8–1.2 g protein per kg of body weight

Examples:

• Eggs

• Chicken

• Beef

• Salmon

• Tuna

• Greek yogurt (unsweetened)

Rule 4: Remove All Sugars and High-Carb Foods

This includes the obvious ones and the sneaky ones:

❌ Not Allowed

• Sugar

• Honey

• Maple syrup

• Soda

• Chips

• Fruit juices

• Bananas, apples, grapes

• Bread, rice, pasta

• Beans, lentils

✔ Allowed

• Berries (moderate)

• Stevia or monk fruit as sweeteners

Rule 5: Eat Whole Foods — Avoid Processed Keto Products

Many “keto-friendly” snacks are filled with:

• Artificial sweeteners

• Inflammatory oils

• Low-quality proteins

These can stall weight loss and spike insulin.

Stick to single-ingredient whole foods as much as possible.

Rule 6: Stay Hydrated and Maintain Electrolytes

When carbs drop, your body excretes water and electrolytes.

This can cause keto flu, especially in the first 7 days.

Key electrolytes:

Drink minimum:

👉 2.5–3 liters of water/day

Rule 7: Track Macros (At Least in the Beginning)

To get into ketosis consistently:

• Use apps like Cronometer, Carb Manager, or MyFitnessPal (manual adjustments required).

• Measure your carbs properly.

• Make sure hidden ingredients don’t push you over carb limits.

Tracking for 1–2 weeks helps your body adapt faster.

Rule 8: Allow the Body Time to Adapt (Keto Adaptation Takes 2–6 Weeks)

The first phase includes:

• Tiredness

• Headaches

• Sugar cravings

• Brain fog

• Irritability

These symptoms fade once your body becomes fat-adapted.

After adaptation:

• Increased energy

• Appetite suppression

• Better focus

• Stable blood sugar

Rule 9: Test Ketone Levels to Stay on Track

You can measure ketones in 3 ways:

1. Breath Ketone Meters

Reusable, convenient.

2. Blood Ketone Meters

Most accurate.

Ideal ketosis range:

👉 1.5 – 3.0 mmol/L

3. Urine Strips

Good for beginners (less accurate later).

What Keto Meals Look Like (Examples)

Breakfast

• Eggs cooked in butter + avocado

• Greek yogurt + nuts (no sugar)

• Keto smoothie (spinach, avocado, MCT oil)

Lunch

• Grilled chicken salad with olive oil

• Bunless cheeseburger

• Salmon + asparagus

Dinner

• Steak + broccoli

• Shrimp cooked in garlic butter

• Cauliflower rice stir-fry

Snacks

• Almonds

• Hard-boiled eggs

• Cheese

• Olives

❌ Foods You Must Avoid on Keto

High-Carb Foods

• Pasta

• Bread

• Potatoes

• Corn

• Beans

• Oats

• Sugar

• Fruit (most types)

Hidden Carbs

• Ketchup

• Barbecue sauce

• Flavored yogurt

• Milk

• packaged sauces

Benefits of Following the 9 Rules of Keto Diet

• Rapid fat loss

• Reduced appetite

• Stable energy

• Stabilized blood sugar

• Improved mental clarity

• Lower inflammation

Top 10 Most Important Questions About the 9 Rules of Keto Diet

1. How long does it take to get into ketosis?

Usually 24–72 hours, depending on carb restriction and activity level.

Can I eat fruit on keto?

Most fruits are too high in sugar. Only berries are allowed in moderation.

Do I need to count calories on keto?

Not always, but if weight loss stalls, counting calories helps.

Can you do keto without eating dairy?

Yes — keto works perfectly fine with dairy-free alternatives.

How much weight can I lose on keto?

Most people lose:

• 2–4 kg (4–8 lbs) in the first 2 weeks (water weight)

• 0.5–1 kg (1–2 lbs) per week afterward

What happens if I accidentally eat carbs?

You may be kicked out of ketosis temporarily. Return to normal keto rules to re-enter ketosis within 24 hours.

Is keto safe long-term?

Many people use keto long-term, but you should monitor:

• Electrolytes

• Kidney function

• Nutrient intake

Can I drink alcohol on keto?

Yes, but choose:

• Vodka

• Whiskey

• Dry wine

Avoid sugary cocktails and beer.

What is keto flu?

Temporary symptoms caused by electrolyte loss during the first week. Fix it with:

• Salt

• Magnesium

• Hydration

Is exercise required on keto?

Not required, but strength training improves fat loss and metabolism.

🎯 Final Thoughts: Should You Try the Keto Diet?

The 9 rules of keto diet are simple but powerful. If followed correctly, keto can help with:

• Weight loss

• Appetite control

• Blood sugar balance

• Energy improvement

🔗 References

• Harvard Health Publishing – Ketogenic Diet Overview

• Cleveland Clinic – Keto Diet Benefits