Keto Diet Rules To Live By

Keto Diet Rules To Live By

Keto Diet Rules | Ketogenic Diet Plan Made Easy | Keto Diet Good Fats | Low Carb Ketosis Food List

Getting on a strict “low-carbohydrate, high-fat” (LCHF) diet is the basic principle of keto. But not all fats are good for you. Confusing? Well, here are keto diet rules that will tell you what and what not to eat while on a ketogenic diet.


You have to know the right fats to eat when on a keto diet because fats should be around 70% of your daily caloric intake. Don’t be afraid of fats. Remember, the purpose of keto diet rules is improving one’s health.


Ketogenic Diet Plan Made Easy Saturated fats (SFAs)

SFAs have long been linked to coronary heart disease. But recent studies prove that they actually raise good cholesterol and help prevent bad cholesterol accumulation in the arteries. Saturated fats include butter, red meat, eggs, coconut and palm oils, cream, ghee, duck fat, and lard.

Monounsaturated fats (MUFAs)

Found in avocados, olives, and oils like extra virgin olive oil, almond, sunflower and macadamia nut oils; MUFAs are beneficial in lowering blood pressure and the risk of heart disease, reducing insulin resistance and belly fat.

Low Carb Ketosis Food List Polyunsaturated fats (PUFAs)

Regular intake of PUFAs like omega 3 and omega 6 can prevent heart disease, stroke and other inflammatory diseases. PUFAs are found in fatty fish like salmon and sardines, and oils like extra virgin olive oil, flax seed oil, sesame and avocado oil.

Medium-chain triglycerides (MCTs)

MCTs are easily digestible and absorbed by the body providing immediate and lasting energy. Medium Chain Fatty Acids (MCFAs) can be found in butter, cheese and other kinds of dairy.


Processed Polyunsaturated Fats

These are mostly vegetable and seed oils like canola, sunflower, corn, soybean and grape seed oils. These fats have been refined, processed and overheated, creating free radicals that can be very damaging to your health.

Transfats found in hydrogenated or partially hydrogenated oils like margarine and its products (e.g., cookies, cakes and other pastries) are bad for you. They promote weight gain and increase the risk of stroke and heart disease.


Rule of thumb—the higher the amount of protein, the less we want it. Too much protein will decrease the levels of ketones in your blood.


Pasture-raised and grass-fed protein have higher micro nutrients composition because they are organic. Beef, lamb and bison are preferred due to their more favorable fat. Organ meats are also good sources of micro nutrients

Fatty, wild-caught fish like salmon, cod, flounder, mackerel, sardines and trout are high in omega-3.

Whole Eggs. Choose free-range eggs from the farm or local market. Eggs are a good source of protein, vitamins and essential amino-acids.


Processed meats and seafoods are low in nutrients. Hotdogs, salami and sausages are loaded with nitrates, a cancer-causing form of preservatives.


Fruits and Vegetables are regulating foods and are healthy. But when it comes to vegetables, keto diet rules recommend organic, low-carb veggies.


Keto Diet Good Fats Avocado is the only fruit allowed in the Keto diet. Net carb is minimal but it is a good source of monounsaturated fats.

Cruciferous vegetables like broccoli, cabbage, cauliflower and brussels sprouts are high in fiber, vitamins, and disease-fighting phytochemicals. Other low-carb veggies include celery, asparagus, cucumber, zucchini, peppers and radish.

Dark and leafy greens like spinach, lettuce and kale are beneficial in reducing the risk of heart disease and cancer.


Generally, all fruits are banned in the Keto diet rules. Most are sweet indicating high sugar and carb content.

Starchy vegetables like corn, potatoes, peas, legumes, beans and yams. They are good veggies but remember the keto diet rules. Most underground veggies are high-carb and are not good in increasing levels of blood ketones.


Nuts and seeds are allowed in the ketogenic diet. Just be mindful not to overeat as it can easily raise your carb intake.


Go for almonds, walnuts, pecans and macadamia nuts; flax seeds, and sunflower seeds.


Avoid high carb nuts like pistachios, cashews and chestnuts.



Water, seltzer, herbal teas, coffee (black, no added sugar or creamer), nut milk, light beer, and wine. Go easy on the low-carb alcohol.


Completely avoid sweet drinks like sodas, fruit juices and flavored liquor. Diet and “zero sugar” sodas are also not allowed while on keto.



70% cocoa dark chocolate is rich in anti-oxidant and is not overly sweet.

Allowed sweeteners are pure stevia, erythritol, xylitol, and inulin (a sweet, starchy plant fiber). Monk fruit powder is also permitted. The good thing about this powder is that you can use a small amount because it is 300 times sweeter than sugar.


Sugar. Other forbidden sweeteners include honey, high- fructose corn syrup and agave nectar. Don’t be shocked that honey and agave are prohibited. They are healthy but high-carb.

To get your body into a state of ketosis, strictly follow the Keto diet rules. It will boost your metabolism and immune system. A lot of amazing things will happen to your body making you healthier, leaner and more energetic.

Keto Diet Rules | Ketogenic Diet Plan Made Easy | Keto Diet Good Fats | Low Carb Ketosis Food List


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