Are You in Ketosis but Not Losing Weight?
Maybe You're Making One of These 21 Mistakes!
Credit: Pinterest Image: Vickie Ewell, Courtesy Image from Pixabay.com
Starting a low-carb diet can be exciting!
If you're like most newbies, you’ve listened to several success stories about the state of ketosis or heard about the fast weight loss that occurs during the first two weeks of Atkins Induction.
You’ve checked out the scientific research that supports the ketogenic diet and have glanced through a low-carb book or read a couple of keto articles online. You went into your low-carb diet plan with a strong, determined attitude:
“If others can get to a healthy weight and easily maintain it by switching to a low-carb diet, then so can I!”
But sooner or later, you run head on into a stall. For reasons unknown to you, you’re in ketosis but not losing weight. You believe that you’re doing everything right, so you feel confused, depressed, anxious, and just want the diet to start working right now!
What is going on?
Why has your weight loss stalled?
The reasons for stalls and plateaus on Atkins or keto vary, depending on where you are in your low-carb journey.
If you’re frustrated because Atkins Induction didn’t produce the weight loss you expected, you’re not losing as quickly as you were before, or you aren’t losing body fat at all, here are 21 potential reasons why you’re not losing weight on keto.
1. You’re Not Actually StalledCredit: Courtesy of Pixabay.com (public domain)
The definition of a stall or plateau is that you haven’t lost pounds or inches for an extended period of time.
The key word here is “extended.”
Many newbies to ketogenic eating begin keto with false expectations. While it can be frustrating to run into weight-loss issues after only a week or two, Atkins Nutritionals, Inc. recommends that you don’t concern yourself with weight-loss pauses unless you haven’t lost any weight or inches for 4 to 6 consecutive weeks.
That’s a great standard to use for most of your weight-loss journey. However, in the beginning of a low-carb diet, water retention is common. It’s better to give your body a little extra time to adjust to the new metabolic pathway.
I generally recommend that new dieters wait at least 2 months before tweaking anything because:
- previous dieting experiences
- basal insulin levels
- metabolic damage
- and adapting to the state of ketosis
all play a role in how fast the body is willing to give up its fat stores. Even if it’s been more than 6 to 8 weeks, you still might not be stalled.
A true stall or plateau requires that you do everything right. When you're new to a low-carb lifestyle, mistakes are very common, especially if you haven't read the book.
2. You Don’t Understand the Principles of a Low-Carb DietCredit: Courtesy of Pixabay.com (public domain)
I first became involved in low-carb diets back in the mid-‘70s when I ran into Dr. Atkins’ original diet book at the library, Dr. Atkins’ Diet Revolution. The original Atkins Diet was very strict but simple to follow. It was designed to be tweaked and personalized.
Since then, the diet has evolved into something that no longer fits Dr. Atkins’ original conception of a low-carb diet. For example, eating a protein-to-fat ratio as found in a reasonably lean cut of beef is no longer considered good advice.
The low-carb community today prefers to recommend a high-fat diet instead.
Throughout the years, various low-carb plans have surfaced and faded, but the Atkins Diet and the Protein Power Lifeplan have both withstood the test of time. Both programs work reasonably well if you follow the diets exactly as they are laid out in the books.
Unfortunately, a lot of people try to implement the diet without knowing what is allowed and why. High-glycemic fruits like bananas will keep your basal insulin levels elevated.
From the dozens of emails I receive each week asking for help with weight loss, I’ve learned that one of the major problems people experience when implementing a low-carb diet is a lack of knowledge. Many newbies don’t take the time to thoroughly learn and understand the principles that make keto work.
Instead of reading one of the popular low-carb books available, they try to put together a few diet menus that fit their misunderstanding of what keto is. As a result, many dieters are ignoring their insulin resistance, eating typical low-fat diet foods, and continue to struggle to lose weight.
A low-carb diet plan is different from other diets. It works for a different reason.
3. Insulin ResistanceCredit: Courtesy of Pixabay.com (public domain)
Insulin is a hormone that’s essential for life. It’s secreted in various ways by the pancreas.
What you might not know is that basal insulin is like a drip system that squirts into your bloodstream every few seconds. The amount the pancreas releases has to do with the amount of carbohydrates in your daily diet. What you eat consistently on a day-to-day basis is what determines your basal insulin level.
In addition to basal insulin, the pancreas also stores and releases extra insulin to handle your current carbohydrate load. It does this in two different phases.
Phase One immediately releases what the pancreas has stored. The pancreas estimates how much insulin you’re going to need to coax the glucose into your body cells. The amount the pancreas stores depends on what you ate at your previous meal or two. It doesn’t store more than it thinks you’re going to need.
When your metabolism is healthy, your Phase One insulin response supplies plenty of insulin to take care of the glucose, and your insulin level returns to normal quickly. If the glucose level doesn't come down, we have a backup system known as Phase Two that manufactures and releases extra insulin to take care of a higher carbohydrate load.
If you’re consistently overeating carbohydrates, your body can become resistant to the extra insulin produced by the pancreas.
When that happens, it takes quite a bit of additional insulin to bring your glucose levels down. In addition, insulin resistance also produces a number of other symptoms.
In the following video, Dr. Cederquist explains what signs to look for.
Dr. Cederquist Explains the Symptoms of Insulin Resistance
While your insulin levels are elevated, the body assumes it has plenty of glucose for fuel, so dipping into your fat stores isn’t necessary. A low-carb diet works to bring down your basal insulin levels and creates conditions where less Phase One and Phase Two insulin is needed to metabolize meals.
This allows you to burn fat for fuel more often.
However, that doesn’t always happen quickly. It can take several weeks to become more sensitive to insulin.
In the meantime, weight loss can be slow or non-existent. The best way to handle the problem is patience. Give your body the time it needs to heal.
4. Scale Weight Can Be a Day or Two Behind
Credit: Courtesy of Pixabay.com (public domain)
Most people who have carefully recorded their food intake have discovered that what you eat today, might not show up on the scale for a couple of days.
It works the same way in reverse. If you haven’t lost weight in a few days, that doesn’t mean you haven’t lost body fat. Fat losses are often hidden due to water fluctuations or unprocessed food.
Try not to make the scale so important that you need to see weight loss every day or even every couple of days. Weight loss isn’t linear. What matters is a downward trend that manifests over time.
5. Water Retention – The Scale Can LieCredit: Courtesy of Pixabay.com (public domain)
The average person loses quite a bit of water and glycogen (the storage form of carbohydrates) during the first couple of weeks of keto. Daily carbohydrate totals are quite low, so the body has no choice but to use up its carbohydrate stores for fuel.
As a result, the perceived dehydration causes the body to panic. Since the body is hard-wired to survive, when any system becomes unbalanced or stressed, the body moves quickly to correct the problem.
In this case, the problem is unbalanced electrolytes.
To counteract the dehydration that dietary ketosis initially causes, you’ll begin to retain sodium. In addition, the body may also decide to stuff water into your empty fat cells as a backup storage plan. W
hen that happens, you may be deceived into thinking your low-carb diet isn’t working. It is. You are still losing body fat, but the excess water makes it seem like you are not.
It takes about 6 to 8 weeks for the body to calm down enough to begin releasing the excess water.
However, if you’ve been on a low-carb diet before or if you have a history of experimenting with a variety of different diets, water retention can also be a result of body memory.
6. History of Yo-Yo Dieting (Including Low-Carb Diets)
Credit: Courtesy of Pixabay.com (public domain)
If this isn’t the very first time you’ve gone on a diet, the body might have caught on to your dieting patterns.
Dr. Michael Eades, co-author of the Protein Power Lifeplan, assures his blog readers that if you’re eating a nutrient-dense diet such as low carb provides, the body might not fight back as hard as it would if you were eating a low-calorie, low-fat diet.
That hasn’t been my experience.
The body can strongly rebel on keto. It doesn’t like to shrink fat cells if it doesn’t have to.
Each time you go into calorie and/or carbohydrate deprivation, the body perceives the reduced food intake to be a famine. It remembers what happened the last time you dieted and prepares for when the deprivation is over.
Unfortunately, if you do this enough times, you will train your body to recognize the famine-recovery pattern and react accordingly. During famine:
- the metabolism slows down
- your hair falls out
- and body systems not needed to sustain life are put on hold
This famine-recovery pattern can be so ingrained within your subconscious mind that losing weight on Atkins Induction can be difficult.
For that reason, Dr. Atkins warned dieters not to abuse Induction because the body will adapt to that level of carbohydrate intake as well as the pattern you use to move in-and-out of dieting. That makes it more difficult to lose weight permanently.
The ideal situation is to never go off your diet. Make it a complete lifestyle change.
7. Not Drinking Enough WaterCredit: Courtesy of Pixabay.com
Did you know that our bodies are composed of about 60% water?
Drinking enough water throughout your low-carb diet and beyond is essential for your health and well-being. The liver uses water to metabolize and break down fat and the body uses it to shape and bathe your body cells.
Most of your blood is made of water, so getting enough can actually make a difference in your quality of life as well as your weight. Dr. Atkins always recommended drinking a minimum of 64-ounces per day, but most authorities recommend drinking at least one-half of your body’s weight in ounces.
8. Mindless Eating and CaloriesCredit: Courtesy of Pixabay.com (public domain)
If you don’t pay attention to what you’re doing and why, your prior eating patterns can easily spill over into your new low-carb lifestyle.
Although restricting carbohydrates can help improve insulin sensitivity and lessen the chances for heart disease, if mindless eating continues, you can end up eating far too many calories without realizing it.
Take a moment and think about the way you used to eat before going low carb:
- Was eating in front of the television or computer a normal part of your day?
- Did popcorn and soda go hand-in-hand when going to the movies?
- Are you used to tasting food as you cook?
- Do you stand up and eat when you’re in a hurry?
All of these habits can easily transfer to low-carb foods like bags of pork rinds and dip, cans of mixed nuts, homemade cheese chips and salsa, or even an entire recipe of hot wings before you realize how much you have eaten.
Although you don't have to count calories when following the Atkins Diet, both Dr. Atkins and Dr. Eades have repeatedly stressed that calories do count.
This is where journaling the food you eat and recording the emotions you feel at the time can be especially helpful.
Take a moment to remember your old eating habits. Are you doing the same thing today with low-carb foods? Journaling can help you gain a better idea of where to start looking for mindless eating and get the jump on carb creep.
9. Carb Creep – Not Counting Your Carbs
Maybe you've been eating a low-carb diet for so long that you believe estimating your carb count is good enough.
That may, or may not be true.
If you’re losing weight as quickly as you want to and this non-counting method is working for you, then there’s no reason to do anything different. However, carb creep can catch up with you when you’re not looking.
Carb creep occurs when you eat more carbs that you realize you're eating on a regular basis.
You might have stopped measuring the amount of heavy cream you put in your coffee, no longer stick to the daily limitations for cheese and sugar substitutes, or don’t see the point in counting the carbs in your herbs and spices. Fruit can also be problematic when it comes to weight-loss stalls.
You might be eating more carbohydrates per day than you think. While that isn’t a bad thing, it is always best to know exactly how many carbs you’re eating. That way, if weight loss slows down and stops, you’ll know where to look for the problem.
10. Overlooking Hidden Carbs
Credit: Vickie Ewell
Hidden carbs have to do with the carbohydrates hiding in processed foods.
Some dieters don’t know that herbs and spices contain carbs, or that most sugar substitutes are not carb free.
Labels can be mismarked or rounded down for the manufacturer’s convenience. Common low-carb foods like deli meats, eggs, cream, and bacon all contain a little bit of carbohydrate that needs to be counted.
For example, the above low-carb breakfast is often thought of as being carb free. It actually has about 5 carbs. If you put heavy cream and sugar substitute in your coffee it will have even more.
Sugar-free soft drinks like Crystal Light have a significant amount of carbohydrate content if you drink several glasses a day. Carbs can also hide in low-carb tortillas, breads, shakes, and bars.
Manufacturers have gotten particularly talented in hiding the correct number of carbohydrates in their products, but you can bypass their smoke screen by doing the math yourself.
Protein and carbohydrate have 4 calories per gram and Fats contain 9. To find the correct number of carbohydrates, multiply the protein grams shown on the package by 4. Multiply the fat grams by 9. Subtract both figures from the number of calories. Take the calorie number that's left over and divide that by 4.
That's the correct number of carbohydrates in the product.
If you're doing net carbs, you would then subtract the fiber grams.
11. Not Eating Enough CarbsCredit: Vickie Ewell
You probably hear a lot of talk about eating too many carbs but eating too few can also cause weight-loss stalls.
Many low-carb dieters stick to an Induction level of carbs in order to speed up weight loss. That can backfire.
The more extreme your diet is, the faster the body slows down metabolism to compensate. The body can also adapt to that low level of carbohydrate making it almost impossible to add more carbs back in later on.
Over the years, I've seen this happen a lot.
For those with extreme insulin resistance, there’s little choice but to remain at very low levels. However, if you’ve been at 20 net carbs or less for weeks or months and are not losing weight any more, try upping them to a more thyroid-friendly 35 grams.
The longer you have been on a low-carb diet, the more sluggish your thyroid can become.
12. Increasing Carbs Too QuicklyCredit: Courtesy of Pixabay.com (public domain)
A great number of low-carb dieters can't wait to get off of Atkins Induction, so they can start returning nuts, nut flours, low-carb tortillas, flatbreads, fruit, and other carby foods to their diet. Returning too many carbohydrates too quickly can cause you to go over your carbohydrate tolerance without realizing it.
If you have strong insulin resistance, you may have to add back carbohydrates more slowly.
The Atkins Carb Ladder is specifically designed to keep weight-loss problems from occurring as you return carbs to your diet. Even if you climb the ladder correctly, it's no guarantee against stalls.
If weight loss has stopped, rather than adding 5 grams per day each week as the Atkins Diet recommends, try increasing your carbohydrate level only once a month instead. That will give your body a better chance to heal from insulin resistance.
If you have already bypassed your tolerance level and have started to gain weight, dial back the number of daily carbohydrates you’re eating by at least 10 grams per day. See if that kick-starts your metabolism enough to get your weight loss going in the right direction again.
13. Not Active EnoughCredit: Courtesy of Pixabay.com
On the Atkins Diet, exercise is not negotiable.
You need to implement a good exercise program that will enable you to increase your daily activity, but traditional exercise might not be your only problem.
Most people have sit-down jobs.
Washing machines, cars, time-saving kitchen appliances, and a lot of other modern-day conveniences have whittled down the amount of calories you burn each day.
Even a hundred years ago, people were burning hundreds of calories more per day than we do, yet we insist on eating a large dinner before sitting around watching television, reading, or surfing the Internet.
Activity increases your sensitivity to insulin and helps your body deal with stress. However, activity is not just exercise. It includes fidgeting, jiggling your foot, getting up and pacing the room, or any number of activities and mannerisms you are unaware of.
Thinner people are unconsciously more active than those who are overweight, but you can purposefully do the same thing.
Just as people tend to underestimate how much they eat, people also tend to underestimate their activity level. Don’t just assume you’re active enough. If you’re not losing weight, get up and move!
When I switched from being a Culinary Specialist to an online Freelance Writer, it cost me a whopping 300 calories per day in activity!
What you do doesn’t have to be strenuous. A few extra cleaning chores or fiddling around in the garage can add extra activities to your day. Pick up a new hobby, walk around the store, or spend some extra time with the kids. You just have to move more than you currently do.
14. Eating Too Many Low-Carb ProductsCredit: Courtesy of Pixabay.com
If this reason has you rolling your eyes because you have heard it all before, take a look at the ingredient list on the labels of your favorite low-carb products.
You may be surprised to discover that the only difference between a low-carb product and a heavily processed one is the carbs.
While there may be a good reason to indulge in an Atkins frozen meal occasionally, a low-carb tortilla, or low-carb flour, most low-carb products contain one or more of the following:
- various forms of wheat and wheat protein
- modified corn starch (GMO)
- undisclosed enzymes
- various junk fibers
- dextrin (GMO corn sugar)
- maltodextrin (GMO corn sugar and often wheat)
- undisclosed natural flavors (barley or GMO corn-derived)
- grain alcohols (usually GMO ethanol)
- chemical-based salt rather than real salt
- various forms of soy (GMO)
- caramel coloring (GMO corn sugar)
- citric acid (GMO corn-derived)
The whole idea behind the original keto movement was to leave most of the junk behind and focus on eating in a way that will heal your metabolism, but most of the low-carb community hasn’t done that. Instead of switching from processed food to a nutrient-dense, whole foods diet, we’ve merely switched to processed foods that are low in carbs.
15. Eating Too Many SAD Diet ImitationsCredit: Courtesy of Pixabay.com
Along with using too many low-carb products, you might have fallen into the trap of trying to imitate many of the foods and recipes attached to your old way of life.
Most keto recipes use a lot of heavy cream, cheese, crushed pork rinds, sour cream, and high-calorie flours like almond meal, so dieters won't feel deprived.
Although cooking and baking low-carb recipes yourself can be more nutritious than buying low-carb mixes, bars, and shakes, it’s easy to lose track of how much sugar substitute, wheat, corn, and fiber you’re using.
Start to be more aware of the recipes you're making.
Are they high in calories? Is everything you make smothered in sour cream and cheese? Just because something is low in carbs that doesn’t mean it’s healthy. Save specialty products and low-carb baked goods for special occasions, rather than eating them every day.
16. Food Sensitivities and AllergiesCredit: Courtesy of Pixabay.com
If you are not losing weight, food sensitivities, allergies, celiac disease, and other inflammatory conditions, such as leaky gut or yeast overgrowth, may be messing with your metabolism.
Many of the symptoms dieters experience when they go off plan are not an allergy to carbohydrates as they suppose but the result of sensitivities or allergies to wheat, corn, sugar, dairy products, or soy.
If you continue eating foods you’re sensitive or allergic to, your body will spend most of its time protecting you from the allergens rather than breaking down your fat stores. It does that by increasing cortisol production. Cortisol is the major stress hormone that mobilizes glucose to fend off invaders.
In addition, overweight celiacs generally have slower metabolisms because that’s how your body reacted to the malnutrition that untreated celiac disease caused.
While a true allergy can be diagnosed through blood tests, eliminating potential offending foods is still the best way to discover individual food sensitivities. This is done through an elimination diet.
17. Eating Too Much Fat
Most low-carb dieters don’t want to hear that they might need to curtail their fat intake. Fat is what gives food it’s flavor and luxurious mouth feel. It’s why most dieters choose a low-carb lifestyle, rather than a low-fat one.
Although a very low-carb, extremely high-fat diet (Nutritional Ketosis) is a popular plan currently circulating among the low-carb community today, a high-fat diet might not be the best choice for those with:
- intestinal inflammation
- gluten sensitivity
- celiac disease
- a fatty liver
- malfunctioning gall bladder
- hyperthyroidism (Grave's Disease)
Many individuals have gained weight when attempting to follow such a plan, including myself. For that reason, I have had to lower the amount of fat I eat.
A lower-fat diet isn’t dreadful. It simply falls in between the recommendations for a low-carb diet and a low-fat one.
In the following video, LeanSecrets shows you a good example of how to make your low-carb lower-fat diet tasty. Notice that she doesn’t use egg whites in her ground chicken meatballs, as typical low-fat dieters do. She uses a whole egg and explains what type of ground beef to use if you’d rather eat beef instead of chicken.
How to Make Low-Carb Low-Fat Spaghetti and Meatballs
18. Too Much StressCredit: Courtesy of Pixabay.com
When you make something important, such as the number on the scale or the size of your clothes, it results in emotional distress or anxiety.
In addition to dieting, allergies, and food sensitivities, other modern-day stresses cause the same type of “fight or flight response” your ancestors experienced when their mortal lives were in danger.
Only for us, there isn't any real danger.
We’ve only gotten our feelings hurt, or we haven’t achieved some expectation or ideal we were hoping for. Maybe you upset the boss or things didn't work out the way you thought they would.
Consistent anxiety keeps stress hormones high. These hormones don’t return to normal levels if you are stressed most of the time. Cortisol increases your hunger and cravings for simple carbohydrates. Its job is to provide the body with the quick energy it needs to fight or run away from danger. For that reason, it:
- Encourages the liver to dump glycogen into the bloodstream.
- Prevents the pancreas from secreting insulin, so glucose sticks around.
- Slows down fat mobilization in preference for glucose.
- Initiates the breakdown of amino acids into glucose.
In addition to emotional distress or the stresses of everyday living, exercise, illness, or surgery also elevates Cortisol – and that includes insulin resistance.
Dr. Atkins suggested you reach for a protein snack to soothe your emotions, but if you're experiencing a slow metabolism, eating more will only make the situation worse.
A better idea is to stop fighting against your experiences and learn to go with the flow that life presents to you. When you first start to feel uptight, give yourself permission to relax. Take a hot shower or bubble bath, get involved in a fun hobby, call up a friend, or go for a long walk. The idea is to find something that relaxes you.
19. Not Getting Enough SleepCredit: Courtesy of Pixabay.com
While not getting enough sleep occasionally isn’t a major concern, the National Sleep Foundation cautions that consistent sleep problems can impair the metabolism and interfere with your hormone levels.
To keep your blood glucose levels steady, those who don’t get enough sleep have to produce almost a third more insulin than normal sleepers do. That makes sleep deprivation a contributing cause for overweight and obesity.
In addition to the increased insulin resistance, lack of sleep also makes you hungrier and more likely to overeat. Since most low carbers don’t count calories, inadequate sleep is an important factor when not losing weight.
Low carbers are also more likely to interpret tiredness as a need to increase their fat intake, rather than sleep, which can then cause stalls or even weight gain.
Medical authorities recommend you get a minimum of 7 hours of sleep every night. If getting to sleep and staying asleep is troublesome, it might be wise to have yourself checked out for Sleep Apnea. Overweight is often associated with disordered breathing.
20. Drinking Too Much AlcoholCredit: Courtesy of Pixabay.com
Alcohol is toxic to the body, so when you have a drink before dinner or at a social occasion on the weekend, all incoming nutrients (protein, carbohydrates, and fats) are immediately stored in your fat cells until the alcohol has been completely burned for fuel.
While a glass of wine or a low-carb beer won't throw you out of Ketosis, it does put your weight loss on hold until the alcohol has been taken care of first.
Keep in mind that wine contains about 8 grams of carbohydrates per 4-ounce serving and that 12-ounce beer will set you back from 2-1/2 to 6-1/2 carbs depending on the brand.
According to Atkins Nutritionals, Inc., an occasional drink only creates a slight pause in your weight loss program, but if you tend to drink regularly, it can seriously disrupt your weight loss efforts.
In addition, alcohol can also increase insulin resistance, which would then make the recently stored fatty acids more difficult to mobilize. Make sure you choose your drinks carefully and wisely, and always watch your fat intake when you drink.
21. You Believe What Worked Before Should Work the Same Way NowCredit: Courtesy of Pixabay.com
This seems to be a major stumbling block for many low-carb dieters. They can’t get past the fact that things don’t stay the same.
Life isn’t static. It’s fluid.
What was true for you several years ago, or even last January, might not be true today.
An easy way to look at it is that the amount of calories it took to sustain your original weight of 250 pounds won’t be the same number of calories that sustains 125. Likewise, the amount of protein, fats, and carbohydrates you can eat will change as your weight normalizes.
Lower calories translates into much smaller portion sizes, but many low carbers don't realize that.
As our bodies gets smaller, our nutritional needs go down. That means portion sizes have to change. The amount of fat has to be adjusted to fit the amount of carbohydrates you are eating, and sometimes you have to give up foods that worked for you when you first started your low-carb journey but no longer do. While that might feel unfair, that’s the price you pay to stay fit and healthy.
Not everyone is willing to pay that price.
However, when you insist that whatever worked before should work the same way now, you are setting yourself up to fail.
Stopping short of your original goal can be realistic and wise, depending on your circumstances and health status, but going back to your old way of eating because you can’t have certain foods will only return you to the place you started.
Instead of dwelling on the past or what you haven’t been able to achieve yet, try to appreciate what you have right now. Spend some time looking at all of the benefits that have come your way because you have chosen to live a low-carb lifestyle.
If you try to push your body into giving up more body fat than it is comfortable giving up, it might backfire on you.
What You Can Do About a True Stall or Plateau
Atkins Nutritionals, Inc. advises that if you have double checked yourself against all possible mistakes, such as those listed above, looked into potential physical problems, aren’t taking conflicting medications, and don’t have any underlying heath issues, the best thing you can do is just wait it out.
The body often takes pauses.
I have a sister-in-law who underwent weight-loss surgery a few years ago, and she agrees with that. The body is going to do what it's going to do. You only have so much control over the outcome.
However, there are times when you have to just accept that your desires aren’t obtainable.
A lot of low-carb dieters stop losing weight before they reach their original goal. It's quite common, actually, so make sure that your weight loss goal you have set for yourself is realistic for your age and height.
Check things out and make sure that you aren't doing something that's unconsciously interfering with Ketosis, and then take the time to celebrate the health benefits that a low-carb diet has given you so far.