Hi all! I have been on keto since March and have only been off 4 days the entire time because I was at a stall and fell out of Ketosis. I have no idea what I am doing wrong and have been very careful about foods I eat and intermittently fast. I have cut out any late night snacks even though my schedule is suited for it lol I stalled before and when I went back in after 4 days I immediately lost 10 lbs but then stayed there until I slowly fell out again this time. I think I have a sinus infection and wonder if that could have any effect on it? Any help and advice would be appreciated! Thank you!
I keep stalling and fell out of Ketosis again and can’t figure out why!
Summer_Butler
(Summer Butler)
#3
Maybe because I had Splenda or maybe my americano coffee they added regular syrup instead of the sugar free. I have been staying under 20 carbs for a month and not having any real snack. As in I haven’t made and fat bombs or keto muffins to keep my carbs and fats down even more this time around. I need to find a nutritionist in my area that can help me meal prep considering I suck apparently 
what about diet drinks as in Coke Zero? Is that a no go?
Baytowvin
(TJ Borden)
#4
Personally, I’m not a fan of artificial sweeteners. They do cause an insulin response, and some CAN cause a glucose spike (which specific sweeteners and how bad varies for everyone).
I’m not generally a fan of tracking macros, but if you feel like you’re struggling, it would probably be a good idea. It might help you identify hidden carbs you didn’t realize you were eating.
You definitely DON’T want to keep your fats down. Fat is what you want to be filling up on.
Summer_Butler
(Summer Butler)
#5
Any suggestions on a good app to track with? Right now I only have carb manager and I live on it. I need to remember the fats and watch that better for sure! I do drink sodas like Coke Zero and will cut those out and watch to see if that helps. I either eat a lot of small meals or one normal sized and it’s hard because I haven’t really found a healthy in between considering it seems like a lot of veggies are so high carb. I never even realized how many carbs were in just lettuce or half an avacado.
Baytowvin
(TJ Borden)
#6
I’m not sure which are the best ones, since I don’t use one, but if you search the forum, I’m sure there are several threads about them.
Summer_Butler
(Summer Butler)
#9
I use the test strip and barely register trace amounts. I wonder if your body becomes acclimated to the diet and it just maintains the weight you are after while?
sugar-addict
(icky)
#10
Hey Summer,
I think if you are stalling, feel you aren’t in ketosis, are not eating enough fat, are having too many artificial sweetners, are having trouble re veggies and are having trouble with meal preparation, then it’s time to start keeping a food journal, time to start tracking and time to kind of “start from scratch”.
You may have gotten into some unhelpful keto habits.
I would start by sharing everything you eat and drink (since you are drinking lots of artificial sweeteners) here for a week.
Also, post your macros, your height and weight and your weightloss goals.
Then people will be able to advise you thoroughly instead of just guessing what might be the issue.
Anniegirl9
(LeeAnn Brooks)
#11
Do not eat a lot of small meals. Everytime you eat, you raise your insulin. The entire point of ketogenics is to control insulin. Eat fewer meals filled with lots of fat and eat enough to carry you to your next full meal.
Keto6468
(Karen)
#12
Goodness Summer
Go pick a bag of green vegetables 20g net entire bag frozen or fresh
A stick (1/2 cup) of butter
A lb of 80% ground beef
Cook it. Divide it into three bowls.
Eat one at 7,am, one at noon, one at 5,pm. Eat until full
Repeat each day for a few days. Then branch out on your cooking switch up the veggies, meat, or type of fat. Keep it simple.
K
Summer_Butler
(Summer Butler)
#14
I really liked that suggestion so I’ll upload my foods for a week and see if that helps.
Summer_Butler
(Summer Butler)
#15
I really should have realized that. If you hadn’t pointed it out who knows how long I would have taken before realization hit. I’m so groggy headed as of late.
Summer_Butler
(Summer Butler)
#16
I prepped 2 days worth of veggie mix and ground beef. I will add a pat of butter as I heat back up. Thank you hun!
Keto6468
(Karen)
#17
I hope it helps. Shou!d be tasty. You can spice each bowl.separately. Cumin or chili powder one, curry another, oregano, garlic,basil a third.
Branch out cooking later.
K
240lbfatloss
(Ken)
#18
You’re fine. The issue is not if you’re in ketosis, rather than if you’re in Lipolysis. Ketone fixation is “Nutty Keto Dogma”. As long as you’re lipolytic, you’re burning fat. Your ketones are low because you’re burning them, it doesn’t mean you’re not in lipolysis, they’re only a minor, secondary energy source during Lipolysis.
sugar-addict
(icky)
#19
Remember to track your drinks as well, given that you were having lots of stuff with sweeteners in them.
Good luck with this!!! 
I’m sure you’ll work it out!