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

baseball-e1510005942861

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.

More guides

A ketogenic diet for beginners
A guide to low-carb & keto diet cheating

Keto

Earlier

The seven mistakes people make on a keto diet

Change your environment and win the keto battle

15 comments

  1. Junelll
    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
    Eating keto foods/very low carb will put your body into ketosis!
    https://www.dietdoctor.com/low-carb/keto
  3. Keisha
    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. Kristin Parker Team Diet Doctor
    There is no magic to it. Just go back to eating very low carb and high fat.
  5. Kate
    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. Kristin Parker Team Diet Doctor
    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
    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. Kristin Parker Team Diet Doctor
    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
    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. Kristin Parker Team Diet Doctor

    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. Debra
    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. Sarah
    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
    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
  14. 1 comment removed
  15. Lynne
    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. Kristin Parker Team Diet Doctor

    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.

Leave a reply

Reply to comment #0 by

Older posts