There is no keto rulebook


(IDM Educator) #1

Here’s a tip:
Don’t get too anal or dogmatic about anything. That’s a recipe for disaster. If you want to adopt this as a permanent lifestyle, it’s important to relax and keep it simple. There is no “one true way” to be on a ketogenic diet. There are also no rules. Or rulebook.

The only criteria is to remain in a state of ketosis

If you get bullied or chastised for eating a very low carb Joseph’s pita because it has grain, if pearl clutchers come out of the woodwork because you ate an artificial sweetener, if someone jumps down your throat because you tossed some carrot shavings on your salad or ate peanut butter?remember, it’s their problem. They are the elitists who believe their chosen way of the ketogenic diet is the only true path.
They are wrong. It’s THEIR path, not yours. Which is why you’ll see a lot of us more sensible old-timer ketopians encourage n=1. That means that you are an experiment of one. All of our bodies are very different. Try things out and do what works for you. You do not need to justify your choices. If it works for you, it needs to be respected.
You may cross paths with an anal keto dieter who will attempt to shame you or insult you by saying you are a “dirty ketoer” or that you do not practice true keto. They may state that you practice “IIFYM Keto” in an attempt to make themselves feel superior. (IIFYM = If It Fits Your Macros). Some will judge you for occasionally making keto sweets or low carb alternative recipes.
Seriously fuck them. They aren’t going to succeed long term. They need to focus on themselves, not judge others.
Folks will get all up in your business and tell you that you are eating too much or too little protein, too much or too little fat. Yadda Yadda yadda.
My point is, no one knows what you need but you. Yes, you can use 20 net grams carbohydrate as a starting point. This almost guarantees ketosis. And you can use an online calculator to approximate LBM (Lean Body Mass) in order to calculate protein, but that is only a starting point. Fat and protein are pretty flexible, so that you can figure out what is best for you.

Let me repeat: there is no “one true way” of the ketogenic diet. No rules, no rulebook. Only general flexible suggested guidelines.

Cruel reality: If you are here to lose weight, you’ll gain it all back the moment you go back to the standard American high carb diet. Keto is not temporary, or a quick fix. It’s a way of living. It takes patience and time. Read and research!
If you are here to reverse your Type Two Diabetes, it can be done. I am living proof. And I did it without following some fool’s imaginary ketogenic diet rulebook.

Here’s my story:

Here’s my story published in 2017 on Dr. Jason Fung’s Intensive Dietary Management website:

Published on the Diet Doctor site as well:

Good luck. I’ve been ketogenic three years (EDIT 4 years), (EDIT: SIX YEARS) and I’m not going anywhere. I got your back.
Update: I now work as an educator for . This is Dr. Jason Fung and Megan Ramos’ program. I teach therapeutic fasting. :slight_smile:
At this point I have been on several podcasts. Easiest way to follow my work is to Google “Brenda Zorn”

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(Amanda Jones) #2

Love this so much! I seriously want to pull my hair out at all of the “That’s not Keto.” comments on facebook. I’m like, who made you the Keto police, and there is no such thing as keto and non keto food. So thank you for setting the record straight! :slight_smile:

(IDM Educator) #3

I only want to help people succeed .
You’re welcome :zornface:

(Guardian of the bacon) #4

[quote=“Brenda, post:1, topic:4418”]
Cruel reality: If you are here to lose weight, you’ll gain it all back the moment you go back to the standard American high carb diet. Keto is not temporary, or a quick fix. It’s a way of living. It takes patience and time. Read and research!

This should be in bold with multiple exclamation points.

Your whole post was on point but I think this point is most crucial for newbies to understand.


Can you provide a link to The Rulebook please? :stuck_out_tongue_winking_eye:

(Guardian of the bacon) #6

I heard it’s going down in flames with the :nofb: viking ship.

(jilliangordona) #7

Thank you for sharing!! Hoping to treat my PCOS and insulin resistance so I can have kids and avoid diabetes in the future. SO happy I found the podcast, Facebook group, and now this great site!!!


It’s in the downloads section.

Accidental Fast, maybe?
(IDM Educator) #9

On the burning Viking Facebook ship!


guess you missed my sarcasm. :wink:

(Tim Oboyle) #11

I love this post! I seriously doubt anyone on the forum adopted Keto as their first attempt at losing weight. We have dabbled, explored and tried every type of diet that works or doesn’t work. My approach was, well I’ve tried everything else, I guess I’ll give this a try… kind of the same process some of us have chosen careers. \

My point is we are all our own expert on what works for us. For most of us, Keto works and that’s why we are here. Most of us are here for two reasons; first to gain more information to make our own journey, second to help others do the same.

Thank you for this post.

(IDM Educator) #12

NOT at all!! It’d be funny if we keep sending folks to dead ends looking for the “rulebook” Lol!!


Ah, you mean, like the rule book Neil Armstrong left on the moon?

Deep Fried Deviled Eggs!
(IDM Educator) #14

:laughing: :laughing: :laughing: :laughing:

(Tim Oboyle) #15

add 2 Tbs of plain sauce to a recipe

(Larry Lustig) #16

The only rules are @Brenda 's rules!

(IDM Educator) #17

And @larry’s rules and @carolT’s rules and @jfricke’s rules.

In other words N = 1!!!

(Kerri Hines) #18

So very perfectly stated!
I’m in a FB group that has the issues you discuss and I try to be a voice of reason there but I have to speak very carefully to avoid an all out attack from imaginary rule book carriers. :joy:


Thank you for this, @brenda. So many mainstream keto strategies don’t work for me…like bulletproof coffee, artificial sweeteners of any kind, lots of cheese in food, etc… They create stalls, cause inflammation/bloating, and headaches in my body. It’s important to note that n=1 is real. We all need to provide help/support to each other on this forum by sharing what works for us (n=1) but then back off and let the other person decide how and what to test and try.

(Tom Seest) #20

I’m eating a fat free, carb free, protein free Ketogenic diet today. Am I a bad person? Am I breaking a rule?