12 Keto Weight Loss Myths - DEBUNKED!

In the last few years there has been tons of media and headlines circulating about the most recent “fad diet” out there - the ketogenic diet, or keto as it is commonly referred. With all of it’s touted benefits like mental clarity, decreased hunger, more energy, stabilized blood sugar and most commonly - quick weight loss - it’s no wonder so many people are curious to want to try it for themselves. But it’s important to always do your own research before implementing any diet and lifestyle changes to ensure it’s a good fit for you. The more informed you are about what keto is, and what keto isn’t the better off you’ll be to set yourself up for success!

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Let’s take a look at the 12 most common keto myths out there, and shed some light on what’s true or untrue so you can feel fully confident in living a sustainable, keto lifestyle.

TOP 12 KETO WEIGHT LOSS MYTHS:

MYTH 1: KETO IS TOO RESTRICTIVE

Reality: There is an abundance of food you can consume on a keto diet, and a keto alternative for almost everything.

Focusing on whole foods such as meat, poultry, fish, seafood, cheese, cream, nuts & seeds, olives, non-starchy vegetables, leafy greens, lemons, limes, berries, avocados, pickles, and fermented foods is recommended to make up the majority of your keto diet to ensure that you are consuming nutrient-dense foods. But there are also keto or low carb alternatives to most processed foods like breads, wraps, pastas, or rice. Basically anything you want to eat following a “Standard American Diet” you can find or create a keto alternative for!

MYTH 2: KETO IS ONLY FOR WEIGHT LOSS

Reality: The keto diet has been shown to have many benefits aside from just weight loss. Some of these benefits include regulating hormones, improved cognitive function, increased energy, stabilizing blood sugars, improving digestive health, and decreasing risk of certain diseases like diabetes and heart disease.

MYTH 3: INTERMITTENT FASTING IS A MUST ON KETO

Reality: Intermittent fasting is completely separate from a keto diet. Everybody is different, and should always do what feels best for them. It is extremely common on keto to experience a reduced appetite, and controlled cravings which makes it easier to incorporate Intermittent Fasting. However, it is not absolutely necessary in order to achieve or maintain a state of ketosis.

MYTH 4: I CAN EAT ALL THE BACON, CREAM, & BUTTER I WANT ON KETO.

Reality: You can eat high fat foods such as bacon, cream, and butter,  BUT - calories still count! So while you can enjoy some satiating, delicious, high fat foods they are still dense in calories, and high in saturated fats, and should be limited. It’s still important to include heart healthy unsaturated fats such as avocados or olive oil into your keto diet. 

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MYTH 5: YOU CAN’T EAT FRUIT & VEGGIES ON KETO BECAUSE THEY’RE HIGH IN CARBS.

Reality: Eating whole, unprocessed foods are an important source of vitamins, minerals, antioxidants and fiber and can easily be included in a keto diet. An extremely common side effect of a keto diet is constipation. Fiber + water are the two main components in making bowels move! So including fruit and veggies that are high in fiber are an important factor to a healthy digestive tract on keto. On a keto diet the best produce to stick to are non-starchy vegetables, leafy greens, avocados and berries.

MYTH 6: KETO MAKES YOU TIRED AND SLUGGISH

Reality: When you first start a keto diet you may experience what is known as “the keto flu”. This is when you may feel fatigued, or experience headaches and muscle aches. Generally, this is just an adjustment period as your body shifts from burning glycogen (carbs & sugar) to using fat as fuel. The good news is - “keto flu” is optional! It is often brought on by an initial electrolyte imbalance as you make the transition. So if you supplement your electrolytes properly from the start, “keto flu” can be completely avoided.

MYTH 7: KETO RAISES CHOLESTEROL 

Reality: While there needs to be more long-term research in this area, clinical trials have shown that lower carbohydrate diets may actually improve cholesterol and protect against major cardiovascular diseases. Incorporating a balance of animal and plant based fats such as avocados, olive oil, fatty fish, and nuts & seeds is a good way to include unsaturated fats that may help lower LDL cholesterol.

MYTH 8: I NEED TO GET MY FATS IN ON KETO

Reality: Most would agree that you should use your fat macronutrient as a lever to help with satiety on keto. That basically means if you’re tracking your macros, you do not need to hit the exact grams of fat for the day. When you eat more fats, your body will choose to burn that first, before going to the “reserves” or fat stored on your body. So if your main goal is weight loss, don’t worry about “getting your fats in” - just eat enough so you don’t feel hungry anymore.

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MYTH 9: YOU HAVE TO STAY UNDER 20 NET CARBS ON KETO

Reality: Everybody is different, and therefore the amount of carbs you should eat depends on your goals and personal health. 20 net carbs is a great place to start for beginners to ensure you enter a state of ketosis. But some people may be able to increase that number based on height, weight, physical activity, etc. You can use a blood meter to test your ketones and determine your specific carb threshold.

MYTH 10: HIGHER LEVELS OF KETONES = BETTER RESULTS

Reality: Being in ketosis is more important than the level at which you’re in ketosis, or the amount of ketones. As long as you’re in ketosis, you’re burning fat. A higher level of ketones in the blood may increase other benefits, but it does not necessarily mean greater fat loss.

MYTH 11: CERTAIN FOODS ARE “NOT ALLOWED” ON KETO

Reality: Ketosis is a state of being, not a specific food. Certain foods that are known to spike blood sugars and will absolutely knock you out of ketosis should be avoided. However, what matters is the total carbohydrate load of the food. The most important factor is your overall intake for the day. For example, if you wanted to eat 1 small apple and kept all your remaining foods for the day at zero or minimal carbs, you would still be in ketosis. You may CHOOSE to avoid things like carrots, tomatoes, and corn for example, but recognize that it is a choice and not an absolute rule. The most important thing is that your carb count is where it should be, and your keto lifestyle is sustainable.

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MYTH 12: KETO IS THE BEST WAY TO LOSE WEIGHT

Reality: There is no 1 diet that is best for everybody. Just because you know someone who was super successful at losing weight on keto doesn’t guarantee it will be the same for you. ALSO, the rate at which you lose weight on keto will vary. Some people lose weight quickly, some people lose weight slowly, some people have a lot to lose, some people have a little amount to lose. So stop comparing - everyone is on their own journey. There is no one size fits all solution to weight loss. The best diet to lose weight and feel healthier is the diet that is sustainable FOR YOU.

What are some of the biggest keto myths you’ve encountered? Since keto is fairly new and currently so popular there will always be cheerleaders and naysayers. The truth is that there is still a lot of research that needs to be done long term to know all of the effects of living a keto lifestyle. But if you’re willing to give it a chance you may discover it to be the most optimal and sustainable for your health, goals, and weight loss. If you’re new to keto, or you’ve been doing it for a while but feel like you’re struggling to stay consistent click here to learn more about how I can help support you in achieving your keto goals.

12 Reasons You’re Not Losing Weight On Keto

The ketogenic diet has been super trendy over the last few years, and for good reason! It has helped many people control blood sugar, reverse certain health conditions, gain mental clarity, improve sleep, and achieve remarkable weight loss results. 

For someone new to keto, it may seem like you can eat all the bacon, cheese and heavy cream you want, and lose drastic amounts of weight in record time. But whether you’re thinking of starting keto, are a keto beginner, or have been doing keto for a long time there’s still a chance that you may not be losing the weight for a variety of reasons.

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In order to reap all the benefits that keto has to offer it needs to be implemented properly. It’s also important to note that you need to develop a keto plan that works for YOU. We are all different - our bodies are all different, and therefore there is no one-size-fits-all keto approach. So there may be a few different possibilities to examine in your own keto diet that may be sabotaging your keto weight loss efforts.

12 Reasons You’re Not Losing Weight on Keto:

YOU’RE NOT ACTUALLY IN KETOSIS

The most common reason for not losing weight on keto, is because you are not actually in ketosis. This is usually a result of not cutting back enough on carbs to achieve a ketogenic state. It is recommended for keto that you reduce your carbs to 5% of your overall food intake, or approximately 20-50g of total carbs per day.

You may feel like you’ve drastically reduced your carb intake, but for ketosis to occur but if you are still consuming too many carbs your body will convert that to glucose which it will use for fuel instead of burning body fat. To ensure you are meeting the requirements to be in ketosis you can track your macros using an App, or purchase a blood ketone meter to test your levels.

EATING TOO MANY CALORIES

It’s absolutely crucial to reduce your daily carb intake to lose weight on keto, but calories STILL count! In order to lose weight requires being in a calorie deficit - YES, even on keto. It’s entirely possible for you to not lose weight on keto if you’re eating portions that are too large, or snacking on high calorie foods throughout the day. Again, keeping track of your macros can ensure you are in a calorie deficit and keep you moving towards your goals.

EATING TOO FEW CALORIES

When you first start a keto diet it is very common to lose your appetite. Ketones and consuming higher fat foods than you’re used to may cause you to undereat. This could lead to eating fewer calories and cause your body to go into starvation mode which slows down your metabolism and could hinder your weight loss efforts. The good news is that this phase only tends to last for a few weeks while your body recalibrates to this new eating style, and should resolve itself.

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EATING TOO MANY KETO-FRIENDLY CARBS

There are several types of carbs that can be consumed regularly on a keto diet. Some of these don’t tend to have a negative effect on weight loss such as low carb, low calorie vegetables. Other foods such as nuts and dairy are higher in fat, carbs, and calories. They are also very easy to overeat in large quantities.. Be aware of proper portion sizes by reading the labels on packages or weighing out the correct amount per serving using a food scale.

EATING TOO MANY KETO PRODUCTS

No matter what kind of diet you adhere to, the key to healthy weight loss is consuming whole, nutrient dense foods. Keto-friendly products are still processed foods that are considered “nutrient poor”. They tend to be higher in calories, contain chemicals and additives, and are generally void of any vitamins, minerals or antioxidants. Sweetened keto products use sugar alcohols that may also hinder weight loss in some people.

Focus the majority of your keto diet on nutrient-dense foods such as meat, eggs, poultry, fish, full-fat dairy, and non-starchy vegetables. Keep the keto products for a once in a while, occasional treat to keep striving for keto weight loss.

CONSTANT SNACKING

Even though many people often feel totally satiated when they switch to a keto diet, the habit of snacking may still be ingrained in your daily routine. Maybe you reach for a snack or treat around 3pm because that’s just what you’ve always done without even considering if you’re even hungry or not. Or maybe you always crave a keto-dessert after dinner. 

Our habits play a huge role in our weight loss success. Be mindful of your hunger cues. True hunger tends to start from your stomach and travel up to your brain. False hunger tends to start in our brains and thoughts about foods, then travel downward. Keeping a food journal or tracking your macros is a clear way to cut out additional, unnecessary snacking for good.

DRINKING TOO MUCH ALCOHOL

It’s totally possible to consume alcohol on a keto diet and still be successful (Check out my blog on tips for drinking booze on keto!). However, many alcoholic beverages such as wine or beer are still high in carbohydrates. Hard alcohols or spirits like vodka, gin, rum or whisky have zero carbs but are still high in calories, which can prevent weight loss. 

Your body will also treat alcohol like a toxin that it needs to burn through and get rid of, before it can go back to burning body fat. Drinking alcohol on keto is fine in moderation, but be aware that it will slow down your progress.

NOT DRINKING ENOUGH WATER

Drinking 1 gallon (or 3-4 liters) of water a day is super important on keto and here’s why. Carbohydrates hold onto water and sodium in the body. When you restrict carbs on a keto diet, your body will excrete more water and sodium and retain less water. This means in order to stay properly hydrated you need to drink more water than on any other diet. So if you aren’t drinking your water, your body will retain it and hinder your weight loss. Drinking tons of water also helps fill your stomach which can keep you from unnecessary snacking. 

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EATING UNNECESSARY FATS

While the ketogenic diet is technically low carb, high fat - it is not necessary to over-do it in the “fats” department. If you’re tracking macros it is most important to stay under carbs and calories, and hit your protein macro. But fats are still high in calories and it’s ok to stay below that number in your macros. Use fats more as a “lever” to help you stay full and satiated. Some research shows that if you stay under your fat macro for the day, your body will naturally use the fat stores on your body instead, resulting in greater weight loss results. There’s no need to add extra fat, just for fat’s sake - I’m lookin’ at you bulletproof coffee. 

HIGH STRESS and/or POOR SLEEP

Even the best intended keto diet can fall short if you’re under a lot of stress. Stress causes your body to produce an excess of the hormone called cortisol, which encourages your body to store fat. Chronic high stress may also cause us to crave comfort foods, and detour off your keto diet entirely. Be sure to find ways to cope with stress that works for you such as time spent outdoors, meditation, or unplugging off electronic devices for a little while.

Sleep plays a massive role in successful weight loss. Studies have shown that being sleep deprived can negatively impact our hunger-regulating hormones like leptin and ghrelin. When we have a bad sleep we are more likely to feel an increase in appetite. Develop a relaxing night time routine that works for you that includes no screen time for 30 minutes before bed, reading a book, or drinking herbal tea.

YO-YO KETO DIETING

While there is a ton of food variety on a keto diet, you may still feel inclined to have carbs once in a while. The odd high carb meal for a holiday or special vacation will generally have minimal impact on your overall keto diet. Sure, it may slow down your progress a little bit, but any weight gained will be mostly from water. However - if you’re eating keto a few days a week, then eating carbs a few days a week will likely hinder any weight loss, and may even cause weight gain. When your body is constantly going in and out of ketosis it never gets a chance to full gear up into fat burning mode. If you are struggling to commit fully to a keto diet, you may want to ease into it by trying low carb (50-100g carbs per day) instead. You may lose the weight slower, but finding what works for you that you can be consistent with is the most important thing overall.

UNREALISTIC EXPECTATIONS

It’s important to remember that weight loss varies from person to person. Just because you know someone who seems to have lost weight quickly doing keto, does not guarantee the same for you. The rate at which you lose weight is NOT IMPORTANT. What matters most is making small, consistent changes that will be sustainable for a long period of time. 

LITTLE OR NO EXERCISE

While it is not absolutely necessary to exercise in order to lose weight on keto, it is a key component to our overall health. Exercise can stimulate fat loss while lowering your risk of chronic diseases such as heart disease, diabetes and depression. Adding some physical activity can also help build muscle which boosts your metabolism even when you rest.  If you’ve reached a plateau in your keto weight loss from diet alone, it may be time to start incorporating some exercise. Start with something easy, that you enjoy, and schedule it into your week to make it a non-negotiable and keep moving towards your weight loss goals.

There are countless reasons why you may not be losing weight on your keto diet. Be honest with yourself on what could be improved in your keto journey, and start making the necessary adjustments to achieve the results you truly desire. If you’re struggling and need some additional help and accountability you can learn more on how I can support you through the process and achieve your keto weight loss goals.

8 Benefits of Meal Planning for Keto Weight Loss

Whether you're trying to lose weight on keto, or just want to improve your diet in general, meal planning is a great tool to help reach your goals. There are so many benefits to planning out your meals in advance that can improve not only your health, but save you time and money!

Sure, being spontaneous with our food choices can be fun sometimes - but most of the time constantly opening the fridge and cupboards to answer the never ending question “What’s for dinner?” can be a real drag. It wastes SO much time and energy, and can really derail your keto weight loss progress. As the old saying goes, “when you fail to plan, you plan to fail”, and it could not be more accurate when it comes to achieving your keto goals.

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What usually happens if you don’t have a plan:

• You waste time wandering around the grocery store trying to come up with meals on the fly

• You end up with more food waste because you’ve come home with ingredients you had no idea what to do with in the first place

• You spend more money (and calories and carbs!) on takeout because you neglected to plan ahead for your long, busy days

• You are exhausted from wasting mental energy on coming up with multiple meals, every….single….day
  
  

There are many benefits of planning out your meals ahead of time - it really is a form of self care. You are taking time to put in effort that your Future Self will thank you for! Not only that, you’re saving money AND reducing food waste all at the same time.

8 Benefits of Meal Planning on Keto:

SAVE TIME

Think about all the time you spend deciding what to eat, making a grocery list, shopping for items, cooking meals, cleaning up afterwards, looking up keto recipes, searching through Pinterest, scrolling for food inspo on Instagram - the list goes on and on! 

By planning ahead and organizing your meals you can save so much time knowing what to make and when. You can decide if you want to batch cook some meals, protein prep, or cook meals daily. Instead of feeling absolutely starving, standing in front of your fridge and cupboards with no idea what to whip up, you can have a healthy meal all planned and ready to go. Not to mention, it means no more wasting time with any last minute trips to the store!

SAVE MONEY

I’m pretty sure we can all agree that saving money is an added bonus to just about anything and everything! With a solid keto meal plan, you will be more prepared so you don’t rely on last minute and expensive takeout or delivery from restaurants. Sticking to your meal plan will also allow you to buy some items in bulk which can be a huge money saver. It stops you from over-purchasing food items that may go bad before you have a chance to use them. PLUS it deters any random impulse buys at the grocery store that you have no idea what to do with, and will likely end up in the trash anyway. 

WASTE LESS

Food waste is a serious problem in our modern day kitchens. We can all be a little guilty of wasting food from time to time (I’m lookin’ at you container of Spring Mix, and I’m sorry!). But when we plan our meals in advance, and double check our grocery list before shopping, the amount of food waste drops dramatically. There’s nothing more annoying than discovering mold growing in your tub of sour cream, or finding your good intention leafy greens shriveled beyond recognition. When you create a keto meal plan, you account for all of your grocery items. When every food has a purpose, you don’t have to worry about items going to waste in your fridge.

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STAY ON TRACK WITH KETO

When you’re hungry and your blood sugar drops, you are more inclined to eat whatever you can get the fastest. It can feel like you’re grabbing random items from your cupboard or fridge in a totally frantic feeding frenzy! This is why some of us opt for the closest fast food joint, keto convenience foods, or dare I say it - go over to the carb side. Instead of grabbing an unhealthy option out of desperation, knowing you’ve planned a healthy meal in advance will help you stay on track to reaching your goals. Cooking itself may not be easy in those circumstances, but it’s actually the meal planning part that helps keep you motivated and disciplined to cook anyway and stick to a healthy keto meal.

PORTION CONTROL

Planning your own meals allows you to actually see the amount of food you’re eating. To be successful and lose weight on keto you need to be aware of not only the amount of carbs you consume every day, but calories too! With a meal plan you learn the appropriate amounts of foods you should be eating in order to reach your goals, so that even when you are at a restaurant you can be more mindful of portion sizes.

LESS STRESS

One of the most stressful parts of the day can be when 5pm rolls around, and you realize you have nothing planned for dinner - especially if it’s during a busy work week. You have no idea what’s in the fridge. You haven’t thawed anything from the freezer. Whether you’re feeding yourself, or an entire family it causes a low-grade panic trying to get something healthy and nutritious on the table. You can totally alleviate the unnecessary stress by coming up with a plan in advance so the guesswork is gone, and you know exactly what’s on the menu that day. 

ENJOY MORE VARIETY

When you have a keto meal plan, you are actually able to be MORE flexible with your food. I know it sounds a little backwards, but just think about it. If you don’t plan your meals, you’re actually more likely to eat the same things over and over again because you can’t be bothered to come up with anything else. You don’t want to waste time and energy thinking about it on the fly, so you just continue to eat the same things. This can be helpful at times, but it can also cause you to get you stuck in a food rut. If you’re totally bored of eating the same keto things all the time, it may cause you to go off your keto diet and straight into some carbs just to change things up. 

There is a keto option for practically everything! It just takes a little recipe research and meal planning in advance to ensure you enjoy a variety of meals to keep you feeling inspired with your keto meals, and keep you on track towards your weight loss goals.

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TRACKING MACROS IS EASIER

If you include tracking macronutrients (carbs, fats, protein) on your keto weight loss journey, having a meal plan makes the whole process faster and easier! When you know exactly what you’re going to eat that day, or even days in advance, you can simply plug those foods into your tracking App and you’re good to go! It not only helps you save time, it ensures that you’re staying under your carb and calorie count for the day and takes out any guesswork. It’s the best way to stay organized and ensure that you remain in a carb and/or calorie deficit that will move you forward with your weight loss journey. 

Taking a bit of time to plan ahead can allow you to continue reaping the benefits throughout the week. When you get organized and develop a keto meal plan that works for you it makes the entire weight loss process easier. It alleviates stress, saves you time and money, reduces food waste, and gets you motivated to try new keto foods! It truly helps you create a system around food, so you can reach your keto weight loss goals, and get more out of life! If you need any additional help in developing a customized keto plan to reach your weight loss goals, click here. You can also join the free Keto Weight Loss for Women Facebook group full of supportive women sharing their own keto journeys! 

What to Do After Eating Carbs on Your Keto Diet

When you have a solid keto plan, some discipline, and some motivation it’s easy to stay on track most of the time. You enjoy the foods you’re eating, you’re feeling the benefits of being in ketosis like more energy, mental clarity, and not feeling hungry all the time. But let’s not create some grand illusion that it’s easy ALL the time. There may be times when you choose to eat carbs at a family gathering. Or maybe you’ve gone through an incredibly stressful event in your life and fell into some carb-filled emotional eating. Or maybe it’s just a crazy busy, overbooked week and you say “screw it, let’s just order the damn pizza”.

The next thing you know you’ve eaten a week’s worth of carbs, and wonder if you’ve totally blown your progress, and question if you’ll ever be in ketosis again. Whether you went off your keto plan intentionally for a special occasion or holiday, or you had an unplanned, accidental run-in with some high carb foods - follow these tips and tricks to get you back on track, back into ketosis, and back to achieving your keto lifestyle goals!

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Okay, so you had some carbs and “cheated” on your keto diet. NOW WHAT? Here are some tips to shift your mindset back towards your goals, and your body back into ketosis:

CHOOSE YOUR LANGUAGE MINDFULLY

First of all, let’s swap out that lingo for something more accurate. The language we use is SO important on our journey! Using the term “Cheat Meal” implies that you’re doing something wrong that you should feel guilty about. Even worse, is using the term “Cheat Day” which implies you can eat anything you want within a 24-hour period with total abandon. A more accurate term would be an “off-plan meal” which implies a slight detour from your usual routine. Or even a “carb refeed” which again is often planned in advance, and intentional. 

DON’T STRESS

Don’t stress out or get super anxious that you’ve ruined your progress. You will get back on track. You will get back into ketosis. One carby meal will not destroy all of your keto dedication up until this point. And in fact, the longer you’ve been in ketosis the more resilient your body will be to allow for some fluctuations in carb consumption here or there. In fact, stressing about eating a higher carb meal can increase cortisol levels in the body, and cause you to hold onto excess weight!

SET YOUR INTENTIONS

Pick a day to get back on track with your keto diet, and STICK TO IT. Don’t let one carby meal turn into a full weekend/week/weeks/month of carb binges. Try to get right back on track the very next meal. Build trust with yourself that you will make good choices to feel your best, and move towards your goals. You can even try tracking macros or keeping a food journal if that helps you stay accountable. Share your intentions with a friend, family member, or on social media if it helps you move forward.

MOVE FORWARD WITHOUT PUNISHMENT

Just go right back to your regular keto meals and routine. Don’t dwell on what happened, beat yourself up, or feel guilty. Don’t waste time and mental energy living with regrets. Don’t try to compensate by starving yourself, or doing any extreme measures such as extended fasts, egg fasts, etc to try and “fix it”. What’s done is done, and trying to punish yourself is not only a total bummer, it may end up backfiring into a full-on carb binge (like a self fulfilling prophecy). No one feels great and motivated by beating themselves up - so don’t go there! Just take it one meal at a time, one day at a time, and keep moving forward.

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DRINK ALL THE WATER (& ELECTROLYTES)

When you consume more carbohydrates, your body retains more water. When you go back to restricting carbs to get back into ketosis, you will excrete more water once again. Just like at the beginning of your keto journey, it is important to supplement your electrolytes to avoid any symptoms of electrolyte imbalance, or “keto flu”. Increasing your water after consuming carbs helps to suppress appetite and curb cravings. Water also helps metabolize fat faster, so drink up all the water and you’ll be feeling better in no time!

STAY OFF THE SCALE or EXPECT FLUCTUATIONS

Just as we mentioned above, carbohydrates are responsible for holding onto water and sodium in the body. Therefore, once we’ve consumed carbs we will automatically retain more water. This means the number on the scale may dramatically increase. Hopping on the scale right after you’ve had carbs is not only an inaccurate representation of your weight, it may be extremely discouraging! If you are able to look at the number on the scale objectively, and simply observe it as data - then absolutely go for it! 

But that can be really tough, so if you attach ANY sort of emotion (internal negative dialogue, beating yourself up, thoughts of punishment, etc) just lay off the scale for a few days. Chances are you already feel a bit bloated anyway, so what’s hopping on the scale going to do? Give yourself a few days of being back on track with keto and save yourself the unnecessary, emotional sticker shock. 

NOTICE YOUR HUNGER CUES

After indulging in some carbs, it’s important to acknowledge that your hunger cues may change for a few days. Some people may still feel full from whatever they ate the previous day. Just listen to your body, and eat when you feel true hunger again. There’s no need to force yourself to eat if you’re simply not hungry, even if it differs from your usual meal times.

Alternatively, you may feel an increase in hunger after eating carbs for a few days. This is often a result of dehydration, and it doesn’t hurt for your first step to be to drink a big glass of water. Be prepared for this increase in appetite by having some keto-friendly snacks and simple meals on standby. If you’re used to intermittent fasting in the morning, but wake up feeling ravenous after having some carbs - just know it’s ok to eat something! Always listen to your body, listen to your hunger cues, and know that you will be back to your usual keto routine in no time!

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GO BACK TO BASIC MEALS

Choose simple, satisfying meals to get your right back on keto track. This is not the time to try some new elaborate keto recipe for the first time that could cause you to feel totally overwhelmed. Pick a few easy meals, that you’ve eaten time and time again, that you know you enjoy. Focus on whole foods that are more nutrient dense, and avoid any keto treats for a few days until any potential cravings subside.

GET IN SOME PHYSICAL MOVEMENT

It doesn’t have to be anything extreme, but getting some physical activity in after having carbs can help burn stored glycogen. Once your body burns through glycogen, it starts producing ketones for fuel. So, getting in some exercise may help you get back into ketosis faster. Weight resistance training is a great way to use those carbs as fuel to build muscle. Or even just a brisk walk may not only help you feel better, it may help you get back on keto track.

It’s tough to say how long it takes to get back into ketosis after having a higher carb meal. It depends on many variables such as how long you were keto beforehand, your insulin sensitivity, and how many carbs you were accustomed to eating regularly. Just know that it can take anywhere from a few days to a week or so. Follow these tips to make the transition as simple and easy as possible! If you are struggling to stay consistent on keto, or you’re new to keto and feeling totally overwhelmed, click here to learn how I can support you to achieve your weight loss goals! You can also join the FREE Facebook community Keto Weight Loss for Women, full of supportive ladies to help you along your keto journey.