The 3 Most Important Rules of the Keto Diet for Weight Loss

For those wanting to lose weight on a Ketogenic diet, if I were to boil down the Keto diet to 3 simple rules, they would be:

RULE 1: Keep net carbs below 20 grams each day

Keeping your daily carbs below 20g will keep your insulin levels low – enabling your body to access your fat stores for energy, and also reducing the excretion of ghrelin, the hormone that causes you to feel hungry:

Foods you should and shouldn’t eat on the Keto diet

RULE 2: Have the Right Amount of Protein

Keep your daily consumption of protein between 0.5g and 1g for every kilo (2.2lbs) of body weight, depending on your activity levels.

Have the right amount of protein

EXCESS protein causes insulin levels to increase – which locks up your fat stores, preventing you from losing weight. But you can’t skimp on protein either, as this will cause you to lose muscle mass. Apart from the brain (which uses 25% of the calories you use each day), muscle is the engine of weight loss, so you cannot afford muscle loss as this causes your basal metabolic rate to drop.

RULE 3: Calories DO matter!

There’s no getting around it! If you aren’t running a calorie deficit on the Ketogenic diet – or on any diet for that matter – you won’t lose weight.

Calories do matter

Your calorie metabolism is far more complex than simply energy-in / energy-out. The number of calories you use each day depends on your activity level, your hormonal profile during that period of time, your sleep pattern, stress levels, and so much more. But at the end each day, you still have to run a calorie deficit in order lose weight.

If you have any questions on the Keto diet, with or without Intermittent Fasting, then I know that myself and the rest of the Keto Fight Club group will be happy to support you in any way we can.

Please check out our other posts!

Charles Kyriakou

4 Responses

  1. Dennis Arroyo says:

    Thanks so much, keep Up the fight for us keto warriors. I love what your doing.

  2. David Killen says:

    I’ve been stuck for a while I’ve been going back and forth between 188- 192, , I’ve lose 20 lbs, what do I need to do to get over the hump?

    • Hi David! There are a whole lot of factors that could be affecting your stall, but first consider whether it is a stall or not by reading our article at https://ketofightclub.com/ketogenic-diet-are-you-really-in-a-weight-loss-stall/. Beyond that you may have issues of scope creep where you are miscalculating the number of net carbs that you are consuming, or maybe you are having too many calories (yes, they do matter!), or maybe you are having to much protein. If you are 40 or above or have insulin resistance or other metabolic issues then this also means that your weight loss will be in fits and starts. I suggest you send the same question in as much detail as you can to our Facebook group! Just go there and request to join. Everyone is really helpful and also knowledgeable, and between us we will be able to get to the bottom of your stalling issue.

      All the best,


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