Trouble Getting into Ketosis

It’s common to feel frustrated when you’re trying to get fat-adapted, and it’s not working as expected. Let’s explore some common reasons this might be happening and provide actionable advice to troubleshoot the issue.

1. Hidden Carbs in Your Diet

Even small amounts of extra carbs can throw off your progress.

• Solution: Double-check your daily carb intake using the Keto Calorie Calculator.
• Tip: Pay attention to hidden carbs in condiments, sauces, or snacks. You may need to reduce carbs further, especially if you're not fasting.

2. Too Much Protein

Excess protein can convert to glucose through gluconeogenesis, preventing ketosis.

• Solution: Dial back your protein intake and increase healthy fats instead.
• Tip: Revisit your macro targets and adjust protein downwards if needed.

3. Not Enough Fat

Without enough fat, your body lacks the energy it needs to adapt to ketosis.

• Solution: Increase your fat intake with options like avocados, nuts, seeds, or bulletproof coffee.
• Tip: Don’t shy away from fats—this is your body’s new primary fuel source.

4. Insufficient Exercise

Low-intensity or infrequent workouts might not be enough to kickstart ketosis.

• Solution: Incorporate high-intensity interval training (HIIT) or aerobic exercises to burn more energy and ketones.
• Tip: Aim to sweat during your workouts and challenge your energy systems.

5. Slow Adaptation Process

Some people take longer to transition from sugar-burning to fat-burning.

• Solution: Be patient and use supportive tools like:
  • Intermittent fasting (16+ hours).
  • Exogenous ketones or bulletproof coffee for a metabolic boost.
  • Stay consistent with your keto macros.
• Tip: If you’ve been a heavy sugar-burner for years, it might take extra time to fully adapt.

Key Takeaways

If you’re not getting fat-adapted:

• Reassess your carb and protein intake.
• Ensure you’re eating enough fat.
• Ramp up your exercise intensity.
• Be patient with the process and use keto tools to support the transition.

Need extra help? Use our Keto Calorie Calculator to fine-tune your macros. For a smooth transition, try our Keto Gummies Complete Set to speed up keto transition.