Surprising Things That Can Kick You Out of Ketosis

author avatar Dr. Eric Berg 03/25/2024

Starting a ketogenic diet can have so many positive impacts on your overall health and wellness. But when you are just starting out, it can be hard to know what you should consume and what you should avoid.

Learn about common mistakes people make on the ketogenic diet so you can avoid them and successfully transform your life on keto.

Stress and Ketosis

Stress can prevent you from achieving ketosis when on a weight loss diet, something that may come as a surprise.

This happens because stress activates the hormone cortisol. Cortisol, often called the 'stress hormone,' has been found to knock individuals out of ketogenesis.

Cortisol's Impact on Your Keto Diet

A surge in cortisol levels triggers an increase in insulin production, which hampers fat burning, disrupting ketosis. It shifts your body from using fats as its primary fuel source to glucose.

Tackling Stress While On A Keto Regimen

To maintain optimal ketogenesis conditions, managing daily stresses effectively becomes crucial. Strategies like regular exercise, adequate sleep, and taking deep breaths could benefit here.

Incorporating these into one's routine might seem challenging initially, but over time they will become easier and benefit your overall health.

Caffeine Consumption and Its Impact on Ketosis

For those following a ketogenic diet, understanding the impact of caffeine consumption is crucial. Studies suggest that excessive intake can interfere with your keto progress by activating adrenaline, which in turn triggers insulin production.

Understanding the link between caffeine and insulin

The connection lies within our body's response to stressors. Consuming large amounts of caffeine stimulates adrenal glands, leading to an increase in cortisol levels - also known as the 'stress hormone'.

This spike causes our blood sugar level to rise, prompting the pancreas to produce more insulin for stabilization. Unfortunately for ketone bodies, this surge interrupts their formation process, disrupting the ketosis state.

Research shows a clear correlation between high cortisol levels due to overconsumption of caffeinated beverages and disrupted fat-burning processes essential for maintaining a healthy ketogenic state.

How much caffeine is too much?

Determining the optimal amount depends mainly upon individual tolerance, but moderation remains critical.

Everyone's metabolism differs; some might experience adverse effects even at lower doses, whereas others could handle higher amounts of caffeine without any issues.

If you notice signs such as jitteriness, restlessness, rapid heartbeat, and insomnia, consider cutting back gradually until you find the right balance, preserving both health benefits from moderate use and avoiding potential pitfalls associated with excessiveness.

Bone Broth Intake While On Keto Diet

When you're following a ketogenic diet, every ingredient counts. Including bone broth in your meal plan can be beneficial due to its rich nutrient profile. Bone broth, made by simmering animal bones and connective tissues, contains vitamins and minerals like calcium, magnesium, and potassium.

The nutritional profile of bone broth

A single serving of this savory liquid provides essential nutrients that support overall health while keeping carbs low. However, the protein content requires careful consideration when maintaining ketosis as the primary goal.

Recommended quantity per meal

If consumed in moderation - about one cup per day - bone broth should not disrupt your state of ketosis.

This portion size keeps the protein intake within acceptable range for most keto dieters without risking overconsumption, which could potentially trigger insulin production, thereby disrupting the fat-burning process integral to ketogenesis.

MSG Hidden In Foods And Its Effect On Ketosis

The ketogenic diet requires careful monitoring of what you consume. A common pitfall for many on this journey is the hidden presence of Monosodium Glutamate (MSG) in fast food items.

This ingredient can disrupt your state of ketosis and hinder progress toward weight loss goals.

Common foods containing MSG

You might be surprised to find that many everyday products contain MSG.

  • Canned soups often use it as a flavor enhancer.

  • Packaged snacks like chips or crackers may include it as an ingredient.

  • Certain types of processed meats also list it among their ingredients.

Alternatives to MSG-laden foods

Finding alternatives isn't as daunting as one might think. You need some knowledge about keto-compliant foods and dedication to maintaining your dietary routine.

  1. Eating fresh fruits and vegetables instead of canned ones helps avoid unnecessary additives,

  2. Keto-friendly snacks such as nuts or low-carb vegetables are excellent substitutes for packaged goods.

It's crucial to read labels diligently when grocery shopping or dining out while following a keto regimen. This will help ensure that hidden sources of MSG don't sneak into your meals, keeping you firmly on track with achieving ketosis.

Artificial Sweeteners' Role In Disrupting Ketogenesis

It's essential to be aware of the effects that certain artificial sweeteners may have on a ketogenic diet. Not all sugar substitutes are created equal, and some could disrupt your ketosis state.

Natural sweetener on wooden spoon

Identifying Artificial Sweeteners Harmful for the Keto Diet

The key offenders include aspartame and Splenda. These popular choices contain dextrin or maltodextrin which can interfere with fat burning under a keto regimen. Research suggests that these ingredients may stimulate an insulin response, taking you out of ketosis.

This doesn't mean that every low-calorie sweetener is off-limits, though. Stevia and erythritol are potential options that don't bring about an equivalent rise in blood glucose.

Making informed decisions about what type of sweetener to use will help keep your body in optimal fat-burning mode while allowing you to enjoy something sweet occasionally.

Importance Of Protein Moderation In the Keto Diet

The ketogenic diet, known for its high-fat and low-carb approach, also necessitates careful moderation of protein intake. Overconsumption of proteins, including popular supplements like whey protein or L-glutamine, can inadvertently stimulate insulin production.

Ideal Protein Portion Size Per Meal

This hormonal response may disrupt the body's ability to burn fats efficiently during a ketogenic diet. Finding the proper equilibrium is essential for sustaining an ideal ketosis and accomplishing your health objectives.

Tracking your macronutrient consumption could be beneficial to ensure you're not overdoing it with proteins while following a keto regimen.

  1. Prioritize consuming healthy fats from sources such as avocados and nuts.

  2. Incorporate moderate amounts of meats into meals and plenty of vegetables, which are naturally lower in carbs but rich in fiber.

Effects Of Overindulging In Keto Desserts

People may think that because of the ketogenic diet's strict low-carb, high-fat nature, they can freely enjoy keto desserts without any consequences; however, this isn't always true.

Choosing the right kind of sweetener

Sugar alcohols, like mannitol and xylitol, are sugar alcohols. They have a lower impact on blood glucose levels than regular sugars but still possess a higher glycemic index than stevia.

Mannitol has a glycemic index of 36, while Xylitol's stands at 13; both are significantly higher than Stevia, which ranks zero on the scale.

Sugar alcohols may not cause an immediate spike in your blood sugar level as normal sugars do, but their consumption could lead to insulin resistance over time if taken excessively. In contrast, Stevia does not affect insulin or blood glucose levels, making it one of the best sweetener options for keto dessert recipes.

While indulging occasionally won't knock you out of ketosis instantly, frequent intake might disrupt the fat-burning process under the ketogenic dietary plan, leading you away from your health objectives.


Embarking on a ketogenic diet can offer numerous benefits for overall health and wellness. However, avoiding common mistakes is crucial for success on this journey.

Understanding how factors like stress, caffeine, bone broth intake, MSG hidden in foods, artificial sweeteners, protein moderation, and keto desserts can impact ketosis is essential.

By being mindful of these pitfalls and making informed choices, individuals can navigate the ketogenic diet more effectively and achieve their health goals.

Remembering to prioritize whole, nutrient-dense foods while minimizing processed ingredients will support long-term success on the ketogenic diet.

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