10 TIPS TO GET INTO KETOSIS FAST

The ketogenic diet is a highly popular low carb diet that has helped countless people lose weight, and improve chronic health conditions. Ketosis is a natural state of the metabolic process. It is achieved by converting your body from running on glucose (sugar from carbohydrates) for fuel, to using ketones (compounds from breaking down fat) instead.

For some people, achieving a state of ketosis is as simple as decreasing their carbohydrate intake for a few days and they’ve arrived. For others, it may be a bit more challenging and not as straightforward. Maybe you’re new to keto and just want to know that you’re doing everything right to achieve a state of ketosis, start losing weight, and start reaping the numerous health benefits. Or maybe you’re a keto veteran who gave yourself a break, and enjoyed some higher carb foods, and want to get back to your usual routine and start feeling your best again. 

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HOW LONG DOES IT TAKE TO ENTER KETOSIS?

In general, if you’re consuming around 20-25g net carbs a day it is likely that you will achieve ketosis in 2-4 days. However, some people notice it can take up to a week if not longer to get into ketosis.

The time it takes varies person to person. Some factors that may affect how long it takes for you to enter ketosis include your carb intake, daily fat and protein intake, stress levels, sleep quality, exercise, age, and metabolism. It’s also important to consider how you’ve been eating up until you started a ketogenic diet. If you’ve been consuming high carb and high sugar foods for a while, it may take you longer to achieve ketosis. This is because your body needs to deplete all of those glycogen stores before it can convert to using ketones for fuel.

For more information on how to know when ketosis starts check out this blog! It includes 12 different signs and symptoms to know when you’ve entered ketosis and are on your way to achieving your health goals!

10 TIPS TO GET INTO KETOSIS FAST

If you’re struggling to get into ketosis, here are a few tips that may help you achieve ketosis quickly:

REDUCE YOUR CARB INTAKE

This may seem like a no-brainer given that a ketogenic diet is an extremely low carb diet, but you may still be consuming too many carbs to actually achieve ketosis. Limiting your carbohydrate intake to 20g net carbs per day or less will get you moving to ketosis faster. 

This is not an exact set number, some people can consume less and others can consume more and still achieve ketosis. But it’s a general guideline that will ensure you get into ketosis in a week.

TRACK YOUR MACROS

It may be a little daunting, overwhelming or even tedious to track everything you eat, but it is also the only way to know for certain that you are staying under 20 net carbs, and eating the appropriate amount for your body. There are multiple track apps that make it much easier, and you don’t have to track forever if you don’t want to. But it’s a great way to stay accountable and know for sure that you aren’t underestimating your carb intake and keeping yourself out of ketosis.

INCREASE EXERCISE

Physical activity depletes the glycogen stores in your body, and can help you achieve ketosis faster. The more energy a person uses in a day, the more their body needs fuel. If you deplete your glycogen stores, and don’t replenish it with more carbs, you will start producing ketones to fuel your body instead and enter ketosis. You may feel slightly fatigued during your workouts while making this transition, but it’s a surefire way to burn off glycogen more efficiently.

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AVOID EATING OUT

There are countless incredible keto friendly options at restaurants for you to enjoy! But if your main concern and goal at the moment is to get into ketosis in the first place, you may want to hold off on dining out, or ordering in. This way you have better control over what is going into your food, and makes it easier to track your macros to ensure you’re achieving ketosis, and not underestimating your carb, fat, and protein intake.

TRY INTERMITTENT FASTING

If you’re new to intermittent fasting (IF), it can be a helpful tool where you refrain from eating during a certain window of time during the day, and eat all of your food in the remaining window. The most common IF eating window is 16:8. This is where you do not consume any foods for 16 hours of the day (this includes while you’re sleeping), and consume all of your meals within an 8 hour window. This can help shift your body from using carbs for fuel to using fat instead, while maintaining your energy levels.

It is important to note that ANY type of fasting should never be used as punishment or a compensatory behaviour after consuming carbs. If you’ve eaten something off your keto diet, and knocked yourself out of ketosis, just go back to your regular routine and you’ll be back in ketosis within a few days.

FAT FASTING

Fat Fasting is a process where you only consume extremely high fat, low carb foods for a span of 2-3 days to enter ketosis quickly. Some of these fat fasts include ONLY eating eggs for days, or beef & butter to achieve ketosis. This removes any chance of carbohydrate consumption and ensures that you’ll be in ketosis in days. They are, however, not the most balanced approach to achieving ketosis, fairly extreme, and are not necessary. 

BE AWARE OF HIDDEN CARBS

Sometimes it can be easy to overlook hidden carb sources in our foods. Certain condiments and sauces are often filled with carbs or sugar. Or even just over-doing it with some higher carb foods like nuts or berries may be preventing you from entering ketosis.

INCREASE HIGH QUALITY FAT INTAKE

As you’re reducing your carbohydrate intake on a ketogenic diet, it is essential that you replace those calories with high quality fats. Your fat intake on a keto diet should be about 70% of all calories consumed. Healthy fats such as coconut oil, avocados, avocado oil, nuts, seeds, salmon, eggs, and fattier cuts of meat are all great ways to increase your healthy fat intake and help you enter ketosis without ever feeling like you’re starving and ready to quit keto.

TRY AN MCT OIL SUPPLEMENT

MCT oils are highly absorbable by the body, and convert easily into ketones. If you’re struggling to consume enough fat on your keto diet, you may want to consider including MCT oil as part of your routine. Remember that calories still count, even on keto! So if you’re adding MCT Oil into your coffee or meals be sure to track it so you’re not overdoing it.

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TEST YOUR KETONES

While it isn’t totally necessary to test your ketone levels while on a ketogenic diet, it is the only way to know 100% for sure that you’re in ketosis. Once you’ve reduced your carb intake to around 20g net carbs a day for an extended period of time, your body will naturally be in ketosis. But if you’re curious and want to know for certain, there are 3 measures for testing your ketones - urine, breath, and blood testing.

The most inexpensive and least accurate measures are urine strips. They will show you that you’re excreting ketones through your urine, but are only beneficial at the very start of your keto journey. They also can’t accurately measure the amount of ketones IN your body, as they’re measuring the ketones that you’re eliminating out of your body. Once you’ve achieved ketosis, these strips will not be able to give you any further information as you continue on your journey.

Keto breath meters test the acetone present in your breath. Studies have shown that acetone breath levels are a reliable way to monitor ketosis.

The most effective and accurate way to test ketones is by using a blood meter. These are fairly expensive, somewhat invasive, and will require you to continuously buy strips to test the ketones in your blood if you want to ensure you’re remaining in ketosis. 

If you want to get into ketosis quickly, you can try any or all of these tips above. The main component to entering ketosis is to burn off your glycogen stores first. Remember that everyone’s body is different, and will get into ketosis at different rates due to previous dietary patterns, sleep, stress, age, metabolism, etc.

Trust the process that if you remain under 20g net carbs per day, you will enter ketosis and start moving towards your health and weight loss goals! If you need any additional help on getting started, or staying consistent with your keto lifestyle click here to learn how Keto Success Coaching can get you some serious keto weight loss results that LAST! Or you can join the free Keto Weight Loss for Women Facebook community filled with supportive keto women from around the world!

MUST HAVE KETO PANTRY STAPLES FOR WEIGHT LOSS SUCCESS

If you’re just starting your keto journey, one of the most important aspects of successful weight loss happens before you even begin! That is, to do your own research, and be fully prepared for all of the changes to your diet and lifestyle. In order to start off on the right low-carb foot, it’s imperative that you have everything you need in place to make the transition into ketosis as easy as possible. And since the ketogenic diet may be drastically different from how you’ve been eating up until this point, having a well-stocked pantry with keto-friendly items will be essential for your success!

When you have a well stocked pantry full of items for all of your keto cooking and baking needs, it makes cooking, shopping and planning so much easier! Not only that, it saves you money and time not having to order in delivery, or rush out to the store for a single item to cook a meal. Even if you're new to keto, there’s a good chance you have a lot of these items on hand! But to be thorough, this list has been carefully crafted to include everything a keto pantry could possibly need.

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It is absolutely essential that you read labels carefully when starting a keto diet, and curating a  pantry stocked with all the keto friendly ingredients you’ll need for success. Since most people who are successful on a ketogenic diet limit their carb intake to 20-25g net carbs per day, you must familiarize yourself with how to read labels properly. Net Carbs = Total Carbs - Fiber. This means on the label you look at the total carb count, then subtract any grams of fiber in that food item, and the result is the net carbs. Always, always, always read the label and be on the lookout for hidden carbs and sugars in all your pantry items!

It’s important to note that everyone has different food preferences, cooking levels, and budgets - so just know that you do not need every single item from the pantry items below. Select the pantry staples that best suit your needs, and remember that you can always add more as you continue along your keto journey. The keto pantry staples are broken down into 5 main categories: Healthy Fats & Proteins, Keto Snacks, Keto Sauces, Condiments & Seasonings, Keto Baking Essentials, and Keto Friendly Carb Substitutes.

HEALTHY FATS & PROTEINS

Since the ketogenic diet focuses mainly on consuming more fats, you want to make sure you have plenty on hand. It’s optimal to focus on healthy fats from whole, unrefined foods and oils for keto and your overall health.

While increasing your intake of healthy fats on keto is essential, it’s also vital that you consume a moderate amount of protein to help you stay full, satisfied, and prevent any muscle or hair loss.

Fats

• Olive Oil

• Coconut Oil

• Avocado Oil

• Ghee

• MCT Oil

• Sesame Oil

• Avocado, Coconut or Olive Oil Spray

• Flax Oil

• Pre-made Fat Bombs

• Beef Tallow

• Duck Fat
  
  

Proteins

• Canned Tuna

• Tuna Pouches

• Canned Salmon

• Canned Chicken

• Canned Crab

• Anchovies

• Sardines

• Smoked Oysters

• Corned Beef

• Canned Spam

• Canned Ham

• Organic Black Soy Beans
  

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KETO SNACKS

When you’re first starting out on a keto diet, you may notice changes in your appetite. It may increase at first while your body is burning through glycogen stores. Or, it could decrease as you consume more healthy fats than you’re used to. Either way, it’s important to have keto-friendly snacks on hand to make sure you’re staying on track towards your goals. These keto snacks are also great options for when you’re traveling or on the go too!

Keto-Friendly Pantry Snacks:

• Almonds

• Walnuts

• Macadamia Nuts

• Pecans

• Pistachios

• Pili Nuts

• Natural Peanut Butter

• Natural Almond Butter

• Pumpkin Seeds

• Sunflower Seeds

• Cheese Chips

• Beef Jerky

• Meat Sticks

• Individual Olive Packs

• Individual Pickle Packs

• Keto Bars

• Quest Chips

• Pre-made Fat Bombs

• Pork Rinds

• Sugar-Free Chocolate

• Coconut Chips

• Lupini Beans

KETO SAUCES, CONDIMENTS & SEASONINGS

As mentioned above, it is crucial to read and understand the labels on products and be aware of hidden carbs and sugars. This is especially important in the category of sauces and condiments. You’d be shocked at how much sugar is in some of the staples you may already use! Also note that you may not be able to find some of these items in your local grocery stores, but there are countless online health food retailers that have keto-friendly products for your keto pantry needs.

Using different seasonings is a great low-carb way to add more variety to your meals, so you’re not eating the same old boring chicken over and over again. Try experimenting with new flavours to change things up, and keep your keto food fun and interesting.

Keto Sauces & Condiments

• Mayonnaise

• Sugar-Free Ketchup

• Mustard

• Salad Dressing

• Pesto

• Canned Tomatoes

• Tomato Sauce

• Alfredo Sauce

• Sugar-Free Steak Sauce

• Sugar-Free BBQ Sauce

• Sugar-Free Teriyaki Sauce

• Hot Sauce

• Sugar-Free Marinades 

• Coconut Aminos

• Bragg’s All Purpose Seasoning (Soy Sauce)

• Curry Paste

• Pizza Sauce

• Green Chilis

• Chipotle Peppers in Adobo

• Water Enhancers

• Sugar-Free Maple Syrup

• Harissa

• Miso Paste

• Canned Coconut Milk

• Pickles

• Pickled Jalapenos

• Pickled Hot Peppers
  

Keto Seasonings

• Himalayan Pink Salt

• Sea Salt

• Pepper

• Salt-Free or No Salt (potassium for making electrolytes)

• Garlic Powder

• Onion Powder

• Smoked Paprika

• Cumin

• Chili Powder

• Cayenne

• Curry Powder

• Garam Masala

• Everything But The Bagel Seasoning

• Sesame Seeds

• Ginger

• Nutmeg

• Cinnamon

• Turmeric

• Italian Seasoning

• Oregano

• Basil

• Parsley

• Dill

• Thyme

• Sage

• Poultry Seasoning

• Pumpkin Spice 

• Red Pepper Flakes

• Montreal Steak Spice

• Pre-made Seasoning Blends *read labels carefully
  

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KETO BAKING ESSENTIALS

While conventional desserts containing refined sugar and flour are a no-go on a keto diet, there are lots of alternatives to keep your sweet tooth satisfied. Just because you’re on a ketogenic diet doesn’t mean you can’t enjoy healthy treats and baked goods! You just need a well stocked pantry, and a solid recipe to get you started. There are numerous sweeteners that are acceptable on a keto diet, and people have differing opinions about which ones they prefer. Some may produce a “cooling effect” or have a funny aftertaste for your pallet - so be sure to experiment and find a sweetener that works best for you. Be aware that Xylitol is poisonous to pets! BONUS TIP - buy any sweetener in the granular form, and if a recipe calls for “powdered sweetener” just blitz it in your blender or food processor. 

Keto Flours

• Almond Flour

• Coconut Flour

• Lupin Flour

• Psyllium Husk

• Ground Flax Seed
  
  

Keto Sweeteners

• Erythritol - granular

• Erythritol - powdered

• Stevia - powdered

• Stevia - liquid

• Monkfruit - powdered

• Monkfruit - liquid

• Golden Monkfruit

• Xylitol
  
  

Keto Baking Items

• Baking Soda

• Baking Powder

• Unsweetened Cocoa Powder

• Cacao Powder

• Cream of Tartar

• Unflavoured Gelatin

• 100% Baker’s Chocolate

• Xanthan Gum

• Chia Seeds

• Unsweetened Shredded Coconut

• Vanilla Extract

• Sugar-Free Chocolate Chips

• Cacao Butter

• Whey Protein Powder

• Egg White Protein Powder
  
  

KETO-FRIENDLY CARB SUBSTITUTES

When you first start your keto journey it’s often recommended that you stick to mainly whole foods for the first few weeks. This gives your body a chance to eliminate cravings, and start the healing and weight loss process. Many people experience slowed or stalled weight loss from having too many processed “keto products” in their diet. That being said, if having a few lower carb substitutes for some of your high carb foods helps you stay on plan and adhere to your new keto lifestyle, you may want to have a few of these items in your pantry. For more keto substitutes for high carb foods check out my blog on 65 Keto Substitutes for Carby Foods!

Keto Substitutes for High Carb Foods

• Pork Rinds

• Cheese Crisps

• Quest Protein Chips

• Seed Crackers

• Low Carb Bread

• Low Carb Wraps

• Coconut Wraps

• Low Carb Buns

• Low Carb Pizza Crust

• Shirataki Noodles

• Konjac Noodles

• Organic Soybean Noodles

• Organic Mung Bean Noodles

• Low Carb Noodles

• Hearts of Palm Noodles

• Konjac Rice

• Sugar-Free Granola

• Sugar-Free Cereal

GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!

Don’t be overwhelmed by the amount of items on this list. As previously mentioned, what you stock your keto pantry with is entirely up to you. You do not need all of these items, and you certainly don’t need to get them all at once! If you’re just getting started, download the printable pantry list and check off all the items you currently use regularly. You can take your time and grow your pantry as you find new recipes you want to try. Remember to focus on whole foods as much as possible, as too many “keto products” have been known to stall weight loss for some people. If you’re feeling totally overwhelmed and want help getting started with your new keto lifestyle, click here. I help make keto simple and sustainable so that you can get some serious keto weight loss results that last!

HOW TO STAY KETO ON VACATION

Going on a vacation or getaway can strike that perfect balance between excitement and relaxation. You can’t wait to get there, enjoy a change of scenery, experience new things, and just relax. But if you’re following a keto diet it may also cause you to feel stressed out or anxious. Being in a new environment without your own kitchen, being unsure about the options for dining out, plus the food temptations can throw you off your keto weight loss game.

The most important thing to remember before embarking on your new destination is that vacations are meant to be a time to enjoy yourself and relax. If you want to stay completely on-plan with keto it is totally do-able, and totally up to you. However, if you make that choice, you must commit to yourself that you won’t be constantly stressing about food and eating the entire time.

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If you want to indulge in some carbs or treats here and there, that’s totally ok too! Remember that keto is best to be thought of as a lifestyle, not just a quick fix diet. A vacation is a great opportunity to be a little less strict than you would be in your regular daily life, and let go of the monotony of your day to day routines. Enjoying some off-plan foods while on vacation may actually help you stick with keto in the long run so it doesn’t feel too restrictive.

If you choose to go off keto the entire time you’re away, that’s also your choice! The most important thing to remember is you are in control of your goals and outcomes. If you decide to give keto a break while you’re on vacation, you will likely gain some weight so don’t panic! Just remember that any weight you gain will likely be mostly water weight which can come back off fairly quickly once you get back to your usual keto routines. Be sure to establish a solid plan to get back on track once you get home, so your 1 week vacation doesn’t spiral into a month long carb & sugar setback.

Just know that it is absolutely 100% possible to remain fully in ketosis and moving towards your health and weight goals while on vacation if that feels like the right decision for you! Here are some tips to help you feel more prepared and confident that you can make keto work for you anywhere you go, without feeling stressed or sacrificing any fun.

DO YOUR RESEARCH

Before you even get to your travel destination you should do a little pre-trip recon to ensure you can find keto friendly foods around your hotel. You don’t want to arrive and get stressed out scrambling to find anything with some keto options. Check out the online menu at your hotel, search for some nearby restaurants, or find out if there’s a farmer’s market while you’re there for some cheap, keto friendly foods. 

If you’re traveling abroad with some unfamiliar delicacies, research the local cuisine so you have a few ideas of what may fit within your keto eating plan. If you feel totally unsure you can contact your hotel or resort in advance and explain your dietary needs. The majority of these destinations are aware some people have allergies or special diets and are more than willing to accommodate. You can also search online forums or social media groups for specific keto approved products or foods for your destination country.

BRING YOUR OWN KETO SNACKS

It depends on where you’re going and if you’ll be able to find keto snacks when you arrive. But a good idea regardless of how you’re traveling, or how long you’ll be traveling is to pack some non-perishable keto snacks. If you don’t eat them while you travel, you can easily bring them with you on any outings or excursions so you’re totally on track. 

Great keto snack options for on the go include: 

• cheese crisps 

• sugar-free jerky 

• keto crackers 

• nuts & seeds

• nut butter packs 

• keto bars

• pork rinds

• meat sticks
  
  

If you’re traveling by airplane, just be mindful of the foods you’re bringing so you don’t get held up in security. If you are traveling domestically you may be able to bring even more options than if you are traveling overseas. If you’re traveling by car - bring a cooler for even MORE keto meal and snack options while cruising on your road trip.

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EAT WELL BEFORE YOU LEAVE

Before you head off on your getaway, be sure to stay on track right up until you go. Sometimes it can be easy to “check out” of our usual habits and routines early when we know we’re going on vacation. We may justify some poor food choices prior to even leaving so we can lump it together with our vacation food choices. There’s absolutely no need to do this. Enjoy the luxury of your kitchen and cooking for yourself to ensure you’re feeling and looking your best for your trip. It also allows you to use up any foods that may go bad while you’re away and prevent food waste.

On the day you are meant to travel, it’s a good idea to eat a big meal before you leave if possible. If you’re planning on staying totally keto while you’re away, it’s a good idea to start off on the right foot. Whether it’s a breakfast, a healthy smoothie, or whatever low-carb foods you enjoy - you’ll want to start your journey feeling nourished and satisfied. Don’t arrive at the airport starving, hangry, and reaching for the first carby food in sight.

OPT FOR ACCOMODATIONS WITH A KITCHEN

Depending on where you’re traveling to, you may want to consider getting a hotel or home-share accommodation with a kitchen. This will automatically put you in more control over what you’re eating and makes it a lot easier to stay on plan with keto. You know every ingredient going into your meals, gives you more peace of mind, and saves you money from spending more at restaurants for every meal. 

Not only can you control what you purchase and what you eat, you will experience a more local side of the culture by shopping at grocery stores and farmers markets versus just being a tourist visitor. Having a kitchen puts you in the driver seat of your keto diet while you’re away, and allows you to experience local produce and foods while still moving towards your keto goals.

BE CONFIDENT NAVIGATING MENUS

You may want to search online or call ahead to restaurants or resorts to ensure they have a keto-friendly option available on their menu before you go out to eat. But sometimes when we’re on vacation, things just happen on the fly. First, find a type of restaurant or cuisine that will likely have something that can be ketofied. Secondly, be confident in navigating menus to pick the best keto options available. Remember that it may not be totally perfect, but just do your best in selecting a decent choice and don’t get stressed out over it.

Some restaurant meal options include:

• Steak or chicken with vegetables (sub any starch for more veggies)

• Bun-less burgers + side salad

• Fajita or taco bowls (no rice, no beans, no corn, no tortillas)

• Dinner salads (add double protein)

• Eggs, bacon, sausages

• Meat & veggie omelette

• Coffee with Heavy Cream

• Charcuterie boards

• Seafood with butter + veggies

Don’t be afraid to ask questions! Most restaurants are happy to accommodate any minor requests and tweaks to their menus if it means they have a happy paying customer.

Here are a few bonus tips for navigating menus:

• Opt for grilled meats over breaded

• Avoid any sweet sauces

• Ask for no bun, bread or wraps

• Ask resort or hotel staff for restaurants they recommend

Simple tweaks can save you lots of carbs and keep you on track with keto while dining out.

STICK WITH LOW CARB ALCOHOL

Enjoying some beverages while on vacation doesn’t mean you have to ruin your daily carb count. Simply opt for zero carb or low carb options to keep the party going! Spirits or “hard alcohol” are all 0 carbs, and can be mixed with any diet or club soda. Dry wines often contain about 3-5g carbs per glass, while low carb beers range anywhere from 2-5g of carbs.

Tips for drinking alcohol on vacation:

• Avoid sugary mixers such as juices or regular soda

• Avoid tonic water as it’s full of carbs, and opt for soda water

• Ask your bartender if cocktails include simple syrup

• Don’t be afraid to ask your bartender to make you a drink you know is keto friendly

• Bring your own electrolytes to avoid nasty hangovers

• Drink lots of water to stay hydrated

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BE FLEXIBLE

It’s great that you want to stay on plan with your keto diet and weight loss goals on vacation. But if you decide you don’t want to be as strict while you’re away, bending the rules a little bit is ok! You don’t have to go completely off the rails and forget about your goals entirely. Be mindful with your choices, make good decisions as much as possible, and indulge only if you feel like it is truly worth it. For example, eating a local delicacy or enjoying something you can’t ketofy at home. 

Do not feel guilty if you go-off plan a little bit while you’re away. Your vacation getaway is meant for you to break free from your daily routines, discover new things, enjoy yourself, and relax. Don’t waste time obsessing over every little detail, or stressing out if you did indulge.

Remember that keto is a lifestyle, not just a diet. You can always get right back on track with your very next meal, drink tons of water, and experience minimal impact to your weight loss goals. A few off-plan treats will not derail all your progress in the long run. It may even be a nice break for you to feel recharged and refocused when you return home! If you want any help in establishing a solid keto routine to get back on track after a vacation click here to learn how I can help. It is always your decision how to approach your keto weight loss goals while on vacation. Just be sure to allow yourself to truly enjoy yourself and make wonderful memories to last a lifetime.

WHY IS KETO MAKING ME GAIN WEIGHT?

While most people achieve incredible weight loss results on a keto diet, there are some instances where keto may actually cause weight gain. Or maybe you lost weight on keto, but are having a hard time maintaining it and flip flop between losing and gaining weight. If you’re struggling to lose weight or maintain it on keto, there are some simple adjustments you can make to get you back on track and moving towards your goals.

When you restrict carbs it is more difficult to gain weight, but it is still possible. Our bodies are designed to store extra calories so we have sufficient energy to fuel us. This applies to keto-friendly foods as well since they tend to be higher in calories and are easy to overconsume. 

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Here are 10 reasons why keto may be causing you to gain weight:

GENETICS, HEALTH CONDITIONS & MEDICATIONS

The keto diet may not be right for everyone. Due to the high fat nature of the diet, it can cause issues for those who struggle to metabolize fat properly. Testing your APO-E gene can reveal how your body metabolizes fat and can help you decide on a different path towards your weight loss goals.

There may be underlying medical issues that are causing you to gain weight, or struggle to lose on keto. Hypothyroidism, polycystic ovary syndrome (PCOS), or depression are conditions where it is easy to gain weight, and difficult to lose. Consult with a doctor to rule out any possible health conditions that may be hindering your results.

If you recently started a new medication, it may be causing you to gain weight on keto. Slower metabolism, increased fluid retention, increased appetite and increased body fat storage are side effects of many different medications that could be affecting your keto weight loss.

CHRONIC STRESS & POOR SLEEP

Diet alone is not sufficient when it comes to losing and maintaining weight loss, even the keto diet. Exercise, sleep and stress all play into the bigger picture of your overall health. A lack of sleep has been shown to increase appetite and cravings which makes it more difficult to resist unhealthy foods. It’s important to establish a healthy night time routine. Go to bed at the same time every night and avoid electronic devices for at least 30 minutes prior to sleeping.

Chronic stress can also have a negative effect on weight loss. When you are constantly under a lot of stress, cortisol levels rise in the body and that makes it extremely difficult to lose weight. Exercise, journaling, meditating and spending more time outdoors are great ways to help with managing stress.

ADDING TOO MUCH FAT & OILS

Sure, the keto diet is a high fat way of eating but it is possible to overdo it. In order to burn body fat, you must consume less calories than your body needs. If you’re adding too much fat to your meals, your body will burn that first for energy and store the rest. If this continues consistently, your fat stores will incrementally grow. 

A quick and easy fix is to hold off on adding pure fats such as olive oil or butter, and focus more on consuming whole foods that are higher in fat such as avocados, fatty meats, nuts, and olives.

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OVEREATING HIGH FAT SNACKS

It’s ok if you’re hungry between meals and need to snack. However, due to the high fat nature of keto foods they are easy to overeat if not portioned properly. Examples of this are nuts, nut butters, and full fat cheeses. While these foods are healthy in moderation, an extra ounce or two can throw off your macros and cause your body to store or gain fat. 

If you find yourself eating too many snacks on keto, try to focus on lower calorie, higher protein options. Hard boiled eggs, deli meats, jerky, tuna, turkey, pickles, or kale chips are all great alternatives.

You may also want to consider why you’re snacking in the first place. Is it based on true hunger? Or are you just used to having a little nibble in the afternoon out of habit? Adding more food to your meals, or increasing your water intake between meals can help with unnecessary snacking. Dehydration is often confused as hunger, so if you feel an urge to snack try drinking a big glass of water first then assess your hunger level.

CONSUMING TOO MANY CALORIES

When you’re consuming high fat foods, it’s easy to go over your calories. No matter what diet you’re on - calories still count. It’s vital to remain in a calorie deficit while restricting your carbohydrate intake on keto. The best way to ensure you’re staying in your calorie range for weight loss is to track your macronutrients (fat, carbs, protein). Once you have established proper portion sizes and understand how much to eat for keto weight loss you can experiment with eating more intuitively instead of tracking.

OVEREATING ON OFF-PLAN DAYS

Some people like to incorporate carbs once in a while into their keto lifestyle to feel less restricted and enjoy more food freedom. While this will likely kick you out of ketosis, it may make keto more sustainable for you in the long run. That being said, if you do eat carbs from time to time you will retain more water after those meals and that will reflect on the scale. 

Another common issue with eating off-plan is that one meal can quickly become one day or lead into multiple days or weeks if you don’t have a solid plan to get back on track. It’s also possible to overeat enough calories on a single cheat day to gain more fat than you lost throughout the week. 

CONSUMING TOO MUCH ALCOHOL

Yes, you can enjoy a few alcoholic beverages in your keto lifestyle however it will affect your weight loss in a few different ways. Even a zero carb drink adds 7 calories per gram of alcohol to your daily intake. Alcohol decreases your quality of sleep, and can impair blood sugar regulation. 

Alcohol can slow weight loss as your body will need to burn through that alcohol first in the body, before it can go back to burning fat. It also inhibits your willpower and discipline which may cause you to eat unexpected carbs. For more tips on drinking while on keto check out this blog 6 Tips For Drinking Alcohol On Keto.

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NOT EATING ENOUGH

While you can easily overdo it with calories while on a keto diet, it’s important to make sure you’re also eating enough calories to keep your body burning fat. The body will reduce the number of calories it needs when presented with a significant deficit. What this means is, weight loss will stall if there is a major calorie deficit. By sure to reduce your calorie intake no more than 35% to ensure you’re eating enough to fuel your body.

MISSING HIDDEN CARBS

Cutting out obvious carbs like pasta, bread or rice is easy. There are, however, hidden carbs in many foods you may not be aware of. This can cause you to gain weight on keto because you’re eating high fat, but also eating these hidden carbs at the same time. A good example are nuts which are easy to overeat, are high fat, and contain carbs. Be sure to read labels carefully, and track your macros to ensure you’re staying below 20-25g net carbs

TOO MANY PROCESSED FOODS

The key to any healthy, sustainable weight loss is consuming whole, nutrient dense foods. Whole foods provide you with healthy fat, protein, fiber, vitamins, minerals and antioxidants that help nourish your body and will help you feel satiated. This will help you feel more satisfied and energized throughout the day, and will keep you from snacking and overeating. 

In contrast, eating too many processed keto foods such as snack bars or low carb desserts can cause weight loss stalls or gain as we tend to feel less satisfied, experience more hunger, and usually tend to eat more than our body actually needs.

It can be extremely frustrating if you’re trying your best on a keto diet, but gaining weight or struggling to maintain your weight loss. Rather than overwhelming yourself trying to address possible culprits all at once, focus on just one area to make improvements. Choose whatever you feel is the easiest option first, and start building momentum. As you start to feel more comfortable and develop new healthy habits add a new area to work on. If you’re feeling totally stuck, click here to learn more about how coaching can help to get some serious weight loss results on keto. It may be worth consulting your doctor if you feel like you’re doing everything “right” on keto, but still not getting results to make sure there are no other underlying health issues causing the weight gain.