Fallen off the keto wagon? Three steps to get back on track

November 7 2017 by , medical review by in Helpful tips, Keto

Did you stray from your keto diet? Did you make a slip up? Are you blaming yourself?

Don’t fret – here are three steps to end the vicious cycle and get back on the keto track:

Mindful Keto: Get off track? 3 unusual strategies to quickly get you back on keto

Want to know more? Check out our guides below.

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A ketogenic diet for beginners

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Keto for beginners: Introduction
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Learn how to do a keto diet right, in part 1 of our video course.
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Kristie Sullivan struggled with her weight for her whole life in spite of trying every diet imaginable, but then she finally lost a 120 pounds and improved her health on a keto diet.
Part 2 of eating keto with Kristie: Build a keto plate
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Are you confused about what a plate of keto food should look like? Then this part of the course is for you.
Part 1 of eating keto with Kristie: Introduction
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One of the hardest parts of starting a keto diet is figuring out what to eat. Fortunately, Kristie will teach you in this course.
Part 3 of eating keto with Kristie: Know your portion sizes
15:29
Kristie teaches us how to eyeball the right amounts of fat, protein and carbs in order to ensure that we can easily stay within ketogenic ratios.
Fat Chance
1:05:43
Is it possible to ride a pushbike across the Australian continent (2,100 miles) without eating carbs?
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Can you get low-carb food at fast-food restaurants? Ivor Cummins and Bjarte Bakke went to a number of fast-food restaurants to find out.
Eating keto to survive cancer
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Audra Wilford on the experience of using a ketogenic diet as part of treating her son Max’s brain tumor.
Is lower insulin the key to better brain health?
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What is the root cause of the Alzheimer's epidemic – and how should we intervene before the disease is fully developed?
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What is it like running the very popular YouTube channel Keto Connect?
A new life with a keto diet
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If your muscles can't use stored glycogen, is it then a good idea to eat a high-carb diet to compensate for this? Or can a keto diet help treat these rare glycogen storage diseases?
A life without migraines
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Elena Gross' life was completely transformed with the ketogenic diet.
Exploiting cancer metabolism with ketosis
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Can a ketogenic diet be used in cancer treatment? Dr. Angela Poff at the Low Carb USA 2016.
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Dr. Priyanka Wali tried a ketogenic diet and felt great. After reviewing the science she started recommending it to patients.
LCHF and diabetes: science and clinical experience
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What is the root of the problem in type 2 diabetes? And how can we treat it? Dr. Eric Westman at the Low Carb USA 2016.
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Jim Caldwell has transformed his health and gone from an all-time high at 352 lbs (160 kg) to 170 lbs (77 kg.
80 pounds lighter and no medications
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Is it possible to reverse your diabetes with the help of a strict low-carb diet? Definitely, and Stephen Thompson did it.
Diet Doctor Podcast #35 with Ben Bikman, PhD
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Why is insulin so important for us to control and why does a ketogenic diet help so many people? Professor Ben Bikman has studied these questions in his lab for years and he is one of the foremost authorities on the subject.

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15 comments

1
Junelll
November 28 2018
What do I need to do to get my body into ketosis,I'm a little confused. Because your body needs to be in ketosis in order to lose weight. Once your body is onto ketosis you can start the low carb meals.
2
Kristin Parker Team Diet Doctor
November 28 2018
Eating keto foods/very low carb will put your body into ketosis!
https://www.dietdoctor.com/low-carb/keto
3
Keisha
December 5 2018
I am three weeks in ketogenic regime i don't even know if am in ketosis yet but I cheated with a full plate of brown beans and unriped plantain how to I go back and get to ketosis?

Reply: #4
4
Reply to comment #3 by Keisha
Kristin Parker Team Diet Doctor
December 6 2018
There is no magic to it. Just go back to eating very low carb and high fat.
5
Kate
December 16 2018
I have followed your keto recipes faithfully for two months. I loved the food, the recipes were delicious. Lost 6lbs and one inch in the first two weeks. Then nothing at all. I did feel great though and was never hungry. I often skipped breakfast. I was sleeping well. So I kept on track hoping for a break through, but nothing. I could not figure out what I was doing wrong. I read every article about this problem but did not think any of them apply to me. I have not had my hormone levels checked though. I really am reluctant to bother my busy doctor with that. If I'm eating only your recipes I thought all should be good, right? I used keto sticks that showed I was in ketosis or so I thought. I was so discouraged that I thought what's the point. There is a lot of meal prep and it's expensive. I'm just off keto eating now but I really want to try again. But unless I figure out what is wrong what is the point. Any suggestions??

Replies: #6, #11, #12
6
Reply to comment #5 by Kate
Kristin Parker Team Diet Doctor
December 17 2018
Kate it's hard to say. Some people do have to stick to the more strict keto recipes and avoid the higher liberal low carb ones. We have some good troubleshooting on this page that may be helpful.
https://www.dietdoctor.com/how-to-lose-weight
7
Sena Mawu Klu
January 25 2019
I started a keto diet 7days ago, yet to loss any weight but my acne has significantly improved and instead of feeling constipated, I'm having free free bowls. I cheated with a ginger ale this afternoon and want to know if I have to start all over. I also want to know why I'm not shedding weight.

Reply: #8
8
Reply to comment #7 by Sena Mawu Klu
Kristin Parker Team Diet Doctor
January 26 2019
You aren't going to have to start all over, but you also aren't going to see weight loss with going off plan.

You may find good info here - https://www.dietdoctor.com/how-to-lose-weight
9
Sara
April 9 2019
Dear Kristin- your answers are impersonal and not encouraging or informative.

What is the deal. Respond to the above questions with good insight. Not with a reference to link.

Reply: #10
10
Reply to comment #9 by Sara
Kristin Parker Team Diet Doctor
April 10 2019

Dear Kristin- your answers are impersonal and not encouraging or informative.
What is the deal. Respond to the above questions with good insight. Not with a reference to link.

I am sorry that my answers are not satisfactory to you. Part of my job here at Diet Doctor is to link people with some of the already existing excellent articles that we already have on our website. Many people aren't familiar with how to find the resources on our website, so I am here to try to help them out.
11
Reply to comment #5 by Kate
Debra
May 7 2019
Hi Kate - I experienced the same thing when I first tried keto. I loved watching those stix turn colors. Later I found out a blood ketone test is the best way to test for keto. So I bought a glucose/ketone monitor and it's been easier to correlate my fat loss with actually being i ketosis. In other words, just because the stix say ketosis doesn't mean it's true. They measure the concentration of ketones in your urine. On our best day we usually don't get adequate hydration - so your urine is concentrated. Your concentration of ketones in urine may be high, but you may really be dehydrated. Good luck and keep at it!
12
Reply to comment #5 by Kate
Sarah
June 12 2019
I’d suggest making sure you’re in a calorie deficit if weight loss is what you’re ultimately looking for. But the other results that you’ve had, regarding how you’ve been feeling great, sound amazing on their own! Im no expert, just someone who’s been doing this keto thing for a couple years now.
13
Donna
June 15 2019
I have had a wonderful experience with keto. I've been doing it for about 4 months now and have seen a significant improvement. I completely went off the wagon two days in a row, eating things that I know I shouldn't. Now I need to buckle down and get right back to where I was. Any tips on how to stay on the wagon!

Reply: #15
1 comment removed
15
Reply to comment #13 by Donna
Lynne
August 15 2019
Hi Donna, I too have been doing well. Not been a month yet and I've lost 8lbs but now seem to have stalled. Also still struggling with no energy at all and today I've had some grapes (only 8 but they're a gram of carbs each). I need to feel the enthusiasm I started with but I'm really struggling. Any help /advice out there?

Reply: #16
16
Reply to comment #15 by Lynne
Kristin Parker Team Diet Doctor
August 16 2019

Hi Donna, I too have been doing well. Not been a month yet and I've lost 8lbs but now seem to have stalled. Also still struggling with no energy at all and today I've had some grapes (only 8 but they're a gram of carbs each). I need to feel the enthusiasm I started with but I'm really struggling. Any help /advice out there?

Hi Lynne! A real stall is more like 6-8 weeks without a loss; weight loss fluctuates and plateaus and starts up again and that's totally OK and normal! I recommend being as consistent with keto as possible to see the best results. Focus on the yummy foods you can eat rather than what you may be giving up.

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15 comments

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