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6 Things That Are Knocking You Out of Ketosis

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  Published on April 24th, 2023
  Reading time: 4 minutes
  Last modified April 7th, 2023
Milk in coffee can kick you out of ketosis

Is there anything more frustrating than trying to figure out what could be kicking your body out of ketosis? You want to lose weight and feel better physically, but it can be hard to get there if your metabolism is switching between burning fat and burning glucose. You need to know the things that knock you out of ketosis quickly and make it hard for you to reset on your weight loss journey.  

Things That Knock You Out of Ketosis

This list will help you to steer clear of the common pitfalls that keep you out of the ketosis sweet spot.

1. Refined High-Carb Foods

Perhaps one of the most common things that kicks you out of ketosis is also the most tempting: foods high in refined carbs like bread, pasta, and rice. Most people find that they need to consume fewer than 20 grams of carbs per day to maintain ketosis. [1] Unfortunately, a single slice of white bread takes up more than half of this daily allotment! [2] 

You should try to eliminate these foods from your diet altogether rather than limiting them to occasional consumption. The good news is that there are tons of tasty substitutes that will allow you to eat your favorite meals including rice substitutes like riced cauliflower or bread alternatives made with seeds and nuts. 

2. Foods with High Sugar Content

Another common reasons that your body might kick you out of ketosis is because you are consuming too much sugar. A spike in blood sugar is a quick way to put a stop to the weight loss effects of the ketogenic lifestyle, which means you should steer clear of sweeteners (even the natural ones like honey) and sugar-laden juices. 

It goes without saying that traditional soda is also off the table. Instead, you might want to try drinking sparkling water or adding flavors to water with twists of citrus.  

Not only will sugary foods kick you out of ketosis, but they can cause problems for your digestive tract as well. [3] They influence the gut microbiota, tend to be low in fiber, and are often even quite high in carbs. In other words, they have little to no nutritional value and should be avoided.

3. Too Many Condiments 

While you can certainly find some condiments that have no sugar added in the supermarket, many people neglect to realize how often they turn to condiments to flavor their food. Most people use more than the recommended serving size, which is different than a portion. [4]

Unfortunately, even the most basic condiments tend to be high in carbs including the likes of ketchup and barbecue sauce. You could be adding significant carb counts to your daily diet with little to no benefit for your body. 

Ketchup can knock you out of ketosis

4. Dried Fruit

Fruit is tricky when you are sticking to a keto diet because it tends to be high in sugar. You can eat fruit on keto, but you’ll need to consume small portions and stay away from some types of fruit, like mangoes, grapes, and bananas. Berries are permissible on the diet in moderation, but dried fruits tend to be off the table altogether, even if the fresh fruit might have been keto-friendly. 

The sugar content tends to be more concentrated in dried fruit, boosting carb counts to 126 grams for a single cup-sized serving of dried fruit. [5]

5. Starchy Vegetables

While many people believe that vegetables should be a healthy choice all the way around, this is not necessarily the case. Potatoes, in particular, can prove problematic for keeping in ketosis, no matter whether you are eating white or sweet potatoes.  Of course, potatoes are not the only thing that you want to steer clear of. 

You might also need to limit peas and corn while limiting your intake of carrots. If you want to consume vegetables, you can still get a nutritious punch from low-carb veggies like tomatoes, cucumber, and celery. 

6. Dairy 

Are you craving a tall glass of cold milk? Dairy has long been touted as a nutritious beverage due to its calcium levels, but it can absolutely kick you out of ketosis. Milk contains lactose, a type of sugar. A glass of whole milk has 11 grams of carbs, which is roughly half of what you should have on the keto diet in a given day. [6]

You should also consider limiting your intake of yogurt and cottage cheese. When you do consume these products, look for full-fat versions without sweeteners, those made with dairy-free alternatives like almond milk or coconut milk, and strained varieties such as Greek yogurt

Keeping Your Body in Ketosis

If you are determined to stay in ketosis to reach your weight loss and health goals, then steering clear of some of these things that knock you out of ketosis is crucial. Some foods seem relatively low in carbs, but those carbs may still add up quickly. And even if a food is healthy, it could still be hindering your weight loss if it’s pushing your body out of the fat-burning state.

Add these foods to your list of things to avoid and watch the weight drop off!

Ashley Simpson is a freelance writer dedicated to helping people improve their lives -- in every way possible. She understands that food and diet are necessary components to a healthy lifestyle and experiments with both. When she isn't typing away, she enjoys spending time with her husband and son.



Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. [Updated 2022 Jun 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/


U.S. Department of Agriculture. (n.d.). Bread, white, commercially prepared. FoodData Central. Retrieved March 8, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/325871/nutrients 


Paoli, A., Bosco, G., Camporesi, E. M., & Mangar, D. (2015). Ketosis, ketogenic diet and food intake control: a complex relationship. Frontiers in psychology, 6, 27. https://doi.org/10.3389/fpsyg.2015.00027


U.S. Department of Health and Human Services. (n.d.). Food portions: Choosing just enough for You. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved March 8, 2023, from https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions 


U.S. Department of Agriculture. (n.d.). Fruit mixture, dried. FoodData Central. Retrieved March 8, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102623/nutrients 


U.S. Department of Agriculture. (n.d.). Milk, whole. FoodData Central. Retrieved March 8, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097512/nutrients 

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