Kicked out of ketosis now what?

You’ve been following your diet plan religiously. You’ve stuck to the strict low-carb, high-fat ketogenic diet for weeks and even months on end. But suddenly, you gave in to temptation and indulged in a carb-heavy meal or snack. Maybe it was that bag of chips staring at you from across the room, or perhaps it was that freshly baked pastry with gooey chocolate oozing out.

Whatever the guilty pleasure may be, you know deep down inside that you’re in trouble now – you have been kicked out of ketosis! Don’t panic; we’ve got some tips and tricks to help get back into ketosis as soon as possible.


Before delving into how to get back into ketosis mode after being derailed by carbs, let’s understand what being in “ketosis” means. When we eat food loaded with moderate protein but limited carbohydrates (5-10% of our daily calorie intake), our body shifts from using glucose (sugar) for energy production to fats (molecules called ketones). This shift produces an array of biochemical changes within our bodies, including improved insulin sensitivity levels and greater overall metabolic health.

A consequence many keto dieters fear is getting kicked out of this metabolic state because doing so can cause several setbacks such as feeling hungry often due to unstable blood sugar levels while burning fewer calories than one would usually burn when maintaining a low-carb diet strictly.

So if it happens don’t fret just yet!

Acknowledge Your Situation

The first step towards any solution is accepting there is a problem; this situation is no different (well apart from not having accidentally eaten those chips!) If one does hope they are lucky enough never ever make another mistake again though!

It’s understandable that most people want immediate gratification all the time for everything they do hence why diets pose major difficulties. Yet, it serves no purpose hiding from reality in this scenario. Accept that you’ve been kicked out of ketosis and move forward.

Why Did You Get Kicked Out?

What caused the slip-up? Identifying potential triggers can assist in preventing future temptations to keep returning to old eating behaviors one struggles to break away from.

Some common reasons include but are not limited to:

  • Alcohol
  • Eating High-Carb Foods accidentally
  • Stress
  • Lack of sleep

While entirely avoiding these factors may be challenging for some individuals, identifying a pattern can help curtail destructive eating habits when stress mounts or when craving sugary treats come on strong and fast! It’s also wise not to beat oneself over lacking sufficient will-power because nobody’s superhuman!

Revisit Your Keto Diet Plan

A valuable tactic after getting kicked out is inspecting your current diet plan (or lack of one)! After all, if the ketogenic strategy has worked before, why wouldn’t it succeed now?

Henceforth re-evaluating what recipes one is following (was there too many carbohydrates mistakenly added?), checking food labels like nutritional facts are fantastic options; besides providing helpful information about carbs content, calories and other dietary items they could act as alerts reminding dieters ‘nope put this down’ when had enough already!.

But most importantly reassess macros consumption proportionally (fat/protein/carb) since low-carbs are crucial for entering ketosis in the first place hence enhancing willpower by ingesting more protein-rich foods like fish might lead overall balance diets being achieved whilst maintain weight loss goals intact!

Intermittent Fasting

Intermittent fasting is a potent method used today both for improving health but also kickstarting keto adaption much faster than anticipated. When our body runs on glucose instead of fat stores we often feel hungry yet intermittent allows giving tissues & vital organs time off building tolerance-level upon fat utilization.

Start by simply enlarging periods between meals as hunger pangs reduce thereby moving to 12, 16 and eventually 24 hrs fasts. But only after verifying with a licensed health professional ensuring this option safe first since abstaining from food for more extended periods can impact blood sugar levels hence making diabetes patients vulnerable attaining beneficial effects reversing weight-related diseases such as liver steatosis.


Don’t despair if the keto diet lethargy has caught up (again!)! We often constrain ourselves too unnecessarily whilst exercising which propagates one remaining inactive for longer than needed timeframes hindering ketosis activation.

Physical activity is vital in burning any excess stored glucose inside muscle cells allowing our body to begin utilizing those reserves. Aim for moderate workouts like brisk walking or yoga since they’re less demanding physical forms that won’t induce extra strain creating adverse effects increasing carvings or weakness scenarios perhaps causing another mistake happening soon!


Kicking out of ketosis needn’t be regarded as failure; rather one must remember that temporary challenges are inevitable all while maintaining perseverance without giving up entirely is key. Take things at your pace, readjust eating habits if necessary but above all never feel so dejected there’s no turning back – Keep pushing forwards!

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