What Kicks You Out of Ketosis?

The keto diet is easy to understand. Just eat fewer carbs and more fats, and your body will enter the state of ketosis to burn fat.

Things get more complex when it comes to working out which foods are high in carbs and low in fats. 

You need to be familiar with these high-carb foods so that you know what to avoid so you remain in ketosis.

What kicks you out of ketosis? 

We take a look at grains & cereals, fruits & vegetables, high protein foods, and other foods and drinks that will kick you out of ketosis.

Find out how to tell if you’ve been kicked out of ketosis and how to quickly get back in ketosis.

Grains & Cereals That Kick You Out of Ketosis

Most grains and cereals are not keto-friendly because they are high in carbs and reducing your carb intake on keto is non-negotiable.

Here are some that you should avoid:

• rice
• bread
• oats
• pasta
• corn
• breakfast cereals.

Fruits and Vegetables That Kick You Out of Ketosis

As for your fruits, avoid those that are high in sugar, such as: 

• bananas
• apples
• oranges
• pears
• dried fruits.

You also want to avoid root vegetables because they are loaded with starch and carbs. These include:

• carrots 
• potatoes
• parsnips
• sweet potatoes 
• yams.

Try These Instead!

Here are some lower carb fruit and veggie options for keto:

• berries
• cauliflower
• spinach
• zucchini
• lettuce
• cucumber
• kale
• avocado
• lemon.

Protein Foods That Kick You Out of Ketosis

Protein intake should be moderate on the keto diet to let your body build muscle and remain satiated.

Protein can turn into carbs through this process called gluconeogenesis, which means “making new carbs.”

Some high-protein foods are also high in carbs, including:

• legumes
• milk 
• low-fat dairy
• processed meats.

You can enjoy a few bites of these protein sources occasionally, but they should not be a part of your daily diet.

How much protein you need for ketosis depends on an individual’s body. Too little can make you lose muscle mass while too much will kick you out of ketosis.

Try These Instead

You can always try any high protein food as long as you eat in moderation.

Here are some of the best options:

• hard cheeses
• pasture-raised meat
• seafood
• eggs
• nuts and seeds.

Fats That Kick You Out of Ketosis

Fat is the cornerstone of the keto diet as it fuels your body, gives you energy, and helps you stay in ketosis.

So, all fat sources are keto-friendly and won’t kick you out of ketosis, right? Wrong!

Some fat sources should be avoided on the keto diet as they contain processed trans fats, which can affect your heart health. 

These bad fats include:

• vegetable oil
• processed oil
• shortening
• margarine
• fried foods.

Even if a study found “no clear message about the health effects of saturated fats,” you should only get 5%-6% of your daily calories from these types of fats.

Try These Instead!

Here are some good fat sources you can consume instead.

• MCT oil 
• pasture-raised meat 
• cheese
• extra virgin olive oil
• ghee
• grass-fed butter and cream
• wild-caught seafood.

Sweeteners That Kick You Out of Ketosis

The obvious sweeteners to avoid on keto include all sugars, fruit juice, honey, and maple syrup. But you should also look out for additional sweeteners in your foods, like sugar alcohols. 

Sugar alcohols are sweeteners that are found in fruits and vegetables and are then processed and added to food products that are then labeled as “sugar-free”. 

They are a type of carb that the body can’t fully absorb and they each affect the body differently and some of them should not be eaten when on a low-carb diet.

They can upset your gut and digestive health and can increase your sugar cravings if included in your daily diet.

Avoid the following sweeteners while on keto:

• sucralose
• maltitol
• allulose.

Try These Instead!

Here are some healthier and more keto-friendly sweeteners for your occasional keto desserts! 

• erythritol 
• monk fruit
• stevia.

Condiments That Kick You Out of Ketosis

As for your condiments, the following have hidden carbs, so limit your use:

• ketchup
• teriyaki sauce
• barbecue sauce
• marinades
• salad dressings.

Try These Instead!

Season your keto meals with these yummy condiments.

• salt and pepper
• full-fat dressings
• soy sauce
• mustard.

Drinks That Kick You Out of Ketosis

Some alcoholic drinks also have the potential to kick you out of ketosis. They are high in carbs or sugar and will stall your weight loss efforts.

Here are some alcoholic drinks to avoid:

• sweet wine 
• beer
• cocktails
• flavored spirits.

Try These Instead!

• dry white or red wine
• unflavored spirits.

Find out more about which are the best alcoholic drinks for staying in ketosis here.

Can Medications Kick You Out of Ketosis?

Certain medications can also kick you out of ketosis, especially chewables and gummies as they are usually sweetened. 

So, be sure to check the ingredients of any of your regular daily medications.

How to Tell if a Food Is Keto-Friendly for You

The keto diet can be customized according to your lifestyle, goals, and food preferences so you can achieve your desired results.

Choose easily accessible and enjoyable foods to make the keto diet easier to follow. 

When trying to determine if a food will fit into your keto diet you first need to know how low you need to keep your carbs to sustain ketosis. You can get this by using a keto calculator.

Then, gather information about the carb count, fat content, etc. of the food. 

Ask yourself, is the carb, fat, protein, etc. content of this food suitable for my daily macro requirement? Make sure to know how to count your individual macros to stay in ketosis

The good thing about this is that you can make adjustments to fit certain foods into your diet.

Figure out what you need to cut out or add to your diet.

If a food fits your daily macro requirement, especially your daily carb intake, then it is keto-friendly for you.

However, if the food is so high in carbs that you cannot make the adjustments, then it is not keto-friendly. And you should avoid it.

This video shows a list of zero-carb foods you can try to help keep your daily carb count down.

https://www.youtube.com/watch?v=ishwT92D8Ec

How Can You Tell if You Have Been Kicked Out of Ketosis?

The best way to know if you’ve been kicked out of ketosis is to test your ketone levels.

You are probably already testing yourself so you can tell when you are in ketosis. With regular testing you will be able to tell when you have been kicked out as well.

It’s also a good practice to get into to avoid getting yourself kicked out again.

Keto strips are the easiest way to measure your ketosis. Hold the sticks in your urine stream and a color will appear indicating whether you’re in ketosis or not.

They do this by measuring the acetoacetate in your urine, which is the unused ketones that are expelled by the body.

While keto strips give you more exact info about your ketosis levels, your own body can sometimes send messages too.

Here are some physical signs that indicate that your body is out of ketosis.

Bloating

A high-carb meal will automatically make you feel bloated and kick you out of ketosis. 

Aside from gas and excessive burping, other signs of bloating include cramping, heartburn, and constipation.

Inflammation

Inflammation begins in your stomach with the food that you eat, and some foods and beverages that trigger inflammation include:

• processed foods
• sugar
• pasta 
• bread 
• artificial trans fats
• alcohol
• processed meats
• dairy.

Signs of inflammation include:

• redness
• fever
• chills
• headaches
• swelling
• pain.

High Blood Sugar Levels

When your body senses excessive glucose, it sends out insulin to push that glucose out of your blood.

High blood sugar levels also prevent weight loss and cause type 2 diabetes.

Here are some physical signs that show your blood sugar is spiking:

• increased thirst
• fatigue
• stomach pain
• nausea
• vomiting
• fruity breath odor
• dry mouth.

How to Avoid Getting Kicked Out of Ketosis

To avoid getting kicked out of ketosis, track your macros consistently.

It might be unrealistic for some to completely eradicate carbs from your diet since some healthy foods and snacks have carbs in them.

Keeping track of your macros will help you know the amount of carbs and protein that you are consuming so you know when to dial it back. 

Keep track of your healthy fat intake as well. Not only do you want to avoid getting kicked out of your ketosis, but you also want to avoid heart illnesses.

By regularly tracking and recording your macros, you foster a sense of balance between them.

How to Quickly Get Back in Ketosis

Once you get back to your high-fat, low-carb diet and practice the following tips, your body can get back into ketosis in 1 to 3 days.

Remember that this all depends on the individual person’s metabolism and specific carb restriction.

Here are some quick and easy ways to get back in ketosis after a cheat day or a miscalculation.

Strictly Follow the Keto Diet

The best way to get back into ketosis is to strictly follow the keto diet. 

Keep your carb intake low, track your macros, and plan your meals so you stay inspired, satisfied, and consistent with the diet. 

On the bright side, if you’ve been on keto for more than three to six weeks, you were most likely already adapted to the keto diet. 

For many, this makes it much easier to get back into ketosis.

Take Exogenous Ketones

When you are out of ketosis, it can take a bit of time for your body to start to produce ketones. You can try exogenous ketone supplements to supply your body with energy as it tries to get back into ketosis. 

This supplement has no sugar or carbs and gives you enough energy to work out as you keep on track on your keto journey.

Get More Sleep

Going to bed early is a great way to fast and let your body use stored glucose for energy. It’s also your body’s way of resetting itself. 

Also, your cravings increase, and your cells become less efficient at using insulin when you sleep less than eight hours a night. 

Intermittent Fasting

Intermittent fasting will help you utilize your stored glycogen to get back in ketosis. 

Your body lacks energy when you fast, so it will make use of your stored glucose, enabling the state of ketosis.

Aside from the short fast you do when you’re sleeping, try skipping breakfast or lunch. Some fasts last for 13-18 hours, but others do a full 24-hour fast.

Intermittent fasting is safe and healthy. In fact, we do it every time we are sleeping.

Try intermittent fasting to get in ketosis faster and have a cleaner body.

Exercise

Exercising is good for your body, and you should be doing it whether or not you’ve been kicked out of ketosis. 

Exercise makes your muscles stronger as it brings stored glucose or glycogen to your muscles. When you use up glucose quickly, your body will transition to burning ketones for fuels.

You don’t have to weight lift or run long miles to exercise on keto. 10 minutes of yoga, simple cardio, or a light strength workout is enough. 

Overtraining will force your body to release stress hormones and raise blood sugars, hindering ketosis.

FAQ

What is Ketosis?

Ketosis is a metabolic state where your body uses stored fats for energy instead of glucose from carbs. The keto diet is the main way to reach this state.

Learn more about ketosis here.

How Do I Test My Ketone Levels?

We have an article dedicated to ketone level testing methods, but the three primary ways to test your ketone levels are through your urine, breath, or blood. 

Testing a few times a day is a great way to see if you’re still in ketosis or not. It’s also a great way of determining if the food you ate throughout the day was keto-friendly.

How Do You Get in Ketosis in the First Place?

The fastest and most effective way to get in ketosis is to significantly reduce your carb intake as you increase your healthy fat intake.

Take note that ketosis occurs when your body lacks glucose. 

You also want to increase your physical activity and fast for short periods.

If you want to safely achieve ketosis in just a day, check out these five easy tips!

Is It Healthy to Go in and Out of Ketosis?

There are not enough studies about the benefits of going in and out of ketosis, or so-called keto cycling. 

Some believe that it maintains insulin sensitivity.

However, many people on the keto diet struggle to get back in ketosis after being kicked out. That is why they don’t attempt to ruin the efforts they made to get in ketosis in the first place.

You can try it for yourself to see if it is a good fit for you and your lifestyle. If it doesn’t work for you then stay on keto.

If you’re one of those people that doesn’t do well with keto cycling, then taking exogenous ketones is highly recommended to support your keto diet.

Check out the best ketone supplements that you can try to help keep you in ketosis.

Will a Cheat Day Kick Me Out of Ketosis?

Yes. A whole day of consuming foods and drinks that are not keto-friendly will kick you out of ketosis.

Although it won’t make you gain weight right away, it will ruin your effort of trying to stay in ketosis. 

If you want to cheat on keto, have a cheat meal instead of a cheat day. 

We have a complete guide on cheat days for keto and how to indulge the right way!

Will Low-Carb Alcohol Kick Me Out of Ketosis?

We’ve mentioned a few alcoholic drinks that are definitely not keto-friendly. 

While there are a lot of drinks around that are low carb, they may still slow or stall your keto progress.

Your body will process the alcohol before anything else, so your metabolism slows down. 

If you enjoy indulging with an alcoholic beverage we have an article on ketosis and alcohol consumption that may help you.

Is Hydration Important to Stay in Ketosis?

Yes, it is.

Glycogen, which is responsible for water retention, declines when we are on the keto diet. 

The intense water loss can lead to dehydration. So, make sure to drink more water and consider electrolytes when on the keto diet. 

Does Ketosis Solely Rely on Carbs?

The carb count is not the only factor to consider when choosing your foods for keto. 

The right amounts of protein and fat from high-quality foods also matter.

Too much protein might kick you out of ketosis, while too little will weaken your muscles.

Even if the keto-diet is high in fat, it should only make up about 70% of your diet. Excessive fat intake can lead to obesity and heart diseases.

Learn the importance of protein and fat on the keto diet now!

When Does Fat Become Anti-Ketogenic?

Keto is known for being a high-fat diet. But it doesn’t mean that you don’t have fat intake limits.

Fat becomes anti-ketogenic when you consume way more than your required macro intake. In general, it should make up about 70% of your macros.

It also becomes anti-ketogenic when you consume processed trans fats and polyunsaturated fats which are both harmful to your health.

Because the keto diet should be a healthy diet, you should learn the difference between bad fat sources and healthy fat sources. 

Keep Your Ketosis in Check!

If your goal is to stay in ketosis, then eating non-keto-friendly foods should never be an option for you. 

Avoid high-carb foods like pasta, bread, potatoes, sugars, and processed foods that will kick you out of ketosis.

At the same time, opt for healthy high-fat foods like olive oil, MCT oil, pasture-raised meat, and cheese. 

Make sure to test your ketone levels from time to time to know whether you’re still in ketosis or not. 

If you’ve been kicked out, try exercising, fasting, and taking exogenous ketones to reboot!