Keto Means
Photo by RODNAE Productions Pexels Logo Photo: RODNAE Productions

What happens when you come out of ketosis?

Out of Ketosis: Symptoms According to the Cleveland Clinic, transitioning out of ketosis too quickly can cause rapid weight gain. Eating more carbs causes your blood sugar levels to spike, leading to fatigue and irritability. Your appetite will increase and your sugar cravings will likely return.

livestrong.com - What Happens When You Fall Out of Ketosis During Dieting? - Livestrong
How do you curb hunger when starting keto?
How do you curb hunger when starting keto?

One of the keys to not feeling hungry on keto is to eat more nutrient dense foods. Foods high in all nutrients including fats, proteins, vitamins,...

Read More »
Last updated May 4, 2018
Can I eat banana on keto?
Can I eat banana on keto?

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high...

Read More »
Last updated Aug 14, 2018

While you've probably heard of the keto weight-loss craze, you might not be aware of its complexity. Consuming even a small amount of the wrong foods can take your body out of ketosis, and symptoms can include increase appetite and sugar cravings. Tip Falling out of ketosis while dieting can lead to weight gain, bloating, increased appetite and cravings. You might also experience fatigue and irritability.

Video of the Day

What Is Ketosis?

Ketosis is a physiological state that causes your body to burn fat as its primary fuel. To achieve ketosis, a person must follow a diet very low in carbohydrates — less than 50 grams per day, according to Mayo Clinic. For comparison, the National Academies of Sciences recommends 130 grams of carbohydrates per day, or 45 to 65 percent of your daily calorie intake. According to an August 2018 study published by ​Current Nutrition Reports​, nutritional ketosis is an effective way to lose excess body fat while maintaining lean muscle tissue. Ketosis can also improve insulin sensitivity, helping to regulate blood sugar levels. Transitioning into ketosis causes some not-so-pleasant side effects, such as bad breath, temporary fatigue, insomnia and changes in your bowel function. Signs that you fell out of ketosis can be equally uncomfortable.

Out of Ketosis: Symptoms

Eat a big plate of pasta and you'll find yourself falling out of ketosis overnight. If you jump back on the keto diet bandwagon, you might not have any noticeable symptoms. But, if you continue to eat carbohydrates, there will eventually be some obvious signs that you fell out of ketosis. According to the Cleveland Clinic, transitioning out of ketosis too quickly can cause rapid weight gain. Eating more carbs causes your blood sugar levels to spike, leading to fatigue and irritability. Your appetite will increase and your sugar cravings will likely return. A fast transition out of ketosis can also cause bloating and bowel changes.

Embrace the Process

In order to minimize the negative side effects of falling out of ketosis, the Cleveland Clinic recommends that you make a gradual transition over a two-week period. Choose carbohydrates that also contain protein and fiber, such as beans. These foods take longer to digest and have less of an impact on your blood sugar levels. Sugar cravings typically return with a vengeance after ketosis. Avoid eating foods with more than four grams of added sugar during your transition period — including naturally occurring sugars from foods such as fruit and honey. These foods cause a sharp rise in blood sugar, which can trigger cravings. Focus on lean proteins, healthy fats and staying hydrated, as you come out of ketosis. The Cleveland Clinic advises that dehydration can cause a false sense of hunger, and can lead to increased irritability. Keep up your physical activity to help burn excess carbohydrates, and control the amount of weight that you regain during your transition out of ketosis. The Centers for Disease Control and Prevention recommends a minimum of 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity, per week. Add in at least 2 days of strength training to round out your fitness routine.

Advertisement

Why do we rub cucumber before eating?
Why do we rub cucumber before eating?

Rubbing the Ends This is one of the most popular and commonly used methods to remove the bitterness of cucumber. All you need to do is thinly cut...

Read More »
Last updated Jun 22, 2020
Why do women's stomachs get bigger as they age?
Why do women's stomachs get bigger as they age?

Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of...

Read More »
Last updated Aug 1, 2021

Does cucumber stop ketosis?
Does cucumber stop ketosis?

Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the...

Read More »
Last updated Aug 30, 2020
What causes rapid bowel movement after eating?
What causes rapid bowel movement after eating?

Dumping syndrome is a condition in which food, especially food high in sugar, moves from your stomach into your small bowel too quickly after you...

Read More »
Last updated Dec 1, 2022
Are tomatoes keto approved?
Are tomatoes keto approved?

Tomatoes. Tomatoes are a fruit, though many people use them in savory dishes and sauces. They are also keto-friendly, with about 4.8 g of carbs and...

Read More »
Last updated Jan 2, 2019
Can a 12 year old go on a low-carb diet?
Can a 12 year old go on a low-carb diet?

Why the keto diet is not recommended for children and teens. The keto diet is not recommended for weight loss in children because it seriously...

Read More »
Last updated Jun 7, 2021