The New Era of Keto in 2026 (NEW science, NEW rules)

Summary

Thomas DeLauer presents 10 updated rules for following a ketogenic or low-carbohydrate diet. His main message is to prioritize sustainable habits and metabolic flexibility over rigid rules or ketone readings.

1. Don’t make MCTs or dietary fat the foundation. DeLauer says MCTs can raise ketones quickly but shouldn’t be treated as a shortcut to fat loss. He recommends prioritizing protein and avoiding constant, excessive fat intake.

2. Don’t fear gluconeogenesis or glucose. He explains that the body makes glucose as needed when carbohydrate intake is low, and argues that eating protein does not automatically disrupt ketosis. He also suggests some people may benefit from occasional, planned carbohydrate intake.

3. Include omega-3 fats. He recommends fatty fish such as salmon, sardines, or mackerel a couple of times per week. For supplements, he favors high-quality fish oil in triglyceride form.

4. Keep soluble fiber in the diet. Rather than avoiding fiber, he suggests gradually working toward about 20 grams of soluble fiber daily. Options he mentions include low-carb vegetables, chia and flax, psyllium husk, and fibers such as acacia, guar, or glucomannan.

5. Don’t chase ketone numbers. Blood ketones may level off or fall as the body becomes better at using them, so lower readings do not necessarily mean the diet has stopped working.

6. Pay attention to minerals and electrolytes. He highlights sodium, potassium, and magnesium, noting that low-carb eating can increase fluid and mineral losses. His practical suggestions are to salt food and consider electrolyte supplementation.

7. Don’t fear protein. DeLauer says protein supports muscle and metabolic health and does not automatically “kick you out” of ketosis. He recommends at least 1 gram of protein per pound of body weight.

8. Treat keto as a tool, not an identity. He encourages flexibility rather than following strict “keto police” rules. He discusses planned carbohydrate refeeds—potentially for a week or two every 8–12 weeks for some long-term keto dieters—and distinguishes these from unplanned, unrestricted “cheat days.”

9. Allow time for adaptation. He recommends giving keto at least eight weeks before judging the results. He notes that early fatigue and changing ketone readings may occur, and says adaptation can continue for months.

10. Make the approach fit everyday life. Keep suitable foods accessible, prepare default meals, and consider work, travel, stress, training, and social situations. His advice is to aim for consistency and a supportive environment rather than perfection.

He also mentions a separate video comparing different fasting durations but does not give its findings here. The video includes a promotion for LMNT electrolytes.

Presenters and Sources Mentioned

• Presenter: Thomas DeLauer
• Research sources named: Journal of the American Oil Chemists’ Society; American Journal of Physiology; Journal of Clinical Endocrinology & Metabolism; International Journal of Obesity; Nutrients.
• Other research discussed: Studies of keto-adapted endurance cyclists, glucose tolerance, mitochondrial and muscle adaptation, uric acid, and gut microbiome changes in people with multiple sclerosis. The subtitles do not provide full citations for these studies.