The ketogenic diet is a low-carb, high-fat regimen that has been shown to cause weight loss and reduce the risk of obesity.
It’s also been beneficial for more than just physical health; it can have a positive impact on mental and emotional well-being.
However, this eating plan isn’t suited to everyone and some people find they cannot maintain ketosis levels because their sugar consumption is too high.
In this article, we look at how much sugar is likely to kick someone out of ketosis so you can make adjustments if necessary.
How Many Carbs Can You Eat Before Getting Kicked Out Of Ketosis?
It’s important to understand that not all sugar gets treated the same way by the body. Some are more likely to kick you out of ketosis than others.
While those following a ketogenic diet stick to foods that come from animals and natural plant sources, people who get kicked out of ketosis from products high in processed sugar.
The carbohydrates from processed sugar typically turn into glucose faster than other types of carbs (especially starchy ones found in grains and legumes). When the body is supplied with a high level of fast-acting glucose, it increases insulin production to help process it.
Higher insulin production can have several negative consequences, including interfering with fat burning, making you more hungry than usual, and eventually kicking you out of ketosis.
Consequently, it’s been recommended to keep your net carbohydrate intake (from all sources) to fewer than 25g per day if you want to see the best results from following a ketogenic diet. Total carbs should be less than 50 grams per day.
A Fruit Example
Fruit, for example, is generally considered a healthy food and contains beneficial nutrients such as fiber and antioxidants. However, consuming too much fruit juice (and this includes 100% fruit juice) can easily cause blood sugar levels to rise, thus kicking you out of ketosis.
We’re not saying that consuming fruit is bad for your health — it’s just important to know the difference between eating whole fruit and consuming a lot of fruit juice.
Fruit contains natural sugars that are released slowly into the bloodstream, preventing sugar surges, while fiber and nutrients help to regulate blood sugar levels.
On the other hand, fruit juice is almost entirely sugar, and there’s no fiber or protein to slow down how quickly it gets processed in your body.
Not all fruit is created equal on the ketogenic diet. It’s important to know which fruits are low-carb.
How To Know If You’re Out Of Ketosis
The most accurate way of knowing you’re out of ketosis is to test your blood with a blood ketone meter.
This will tell you exactly how much beta-hydroxybutyrate is in your bloodstream and help you determine whether or not more carbohydrate needs to be cut back.
Another way to tell if you’re out of ketosis is by paying attention to your energy levels and focusing on how you feel.
For example, if you’re feeling tired, lethargic, and lack mental clarity, it could be a sign that your body isn’t using ketones for fuel anymore. Worse, it could mean that you’re eating too much sugar.
Some people experience other symptoms when they’re out of ketosis, such as increased hunger and cravings.
However, in most cases, getting kicked out of ketosis will likely cause a decline in energy levels and an increase in fatigue. If you see this happening to you, then consider making some adjustments to your diet.
What Can Knock You Out Of Ketosis?
Ketosis is a delicate state that your body doesn’t like to be in for any longer than necessary. There are certain things that can knock you out of ketosis as long as they’re not part of your long-term diet plan.
As soon as you stop eating those foods, your body will return to ketosis with no problem.
When you cut out sugar, carbs, and processed foods from your diet, then there’s not much that can knock you out of ketosis.
Even if you eat something that’s not on a typical keto plan every now and again, it probably won’t deter your body from staying in ketosis.
This is because your body knows that those foods are not a part of your daily calories often.
What Won’t Knock You Out Of Ketosis?
To stay in ketosis, you need to make sure that your personal macronutrient ratio is well balanced. This means that you’re getting enough protein, enough fat, and not too many carbs.
Your diet should contain the following:
- 25-30% protein
- 5% of carbs
- 65-75% fat
If you keep your eye on these numbers, then there’s no reason why you should go out of ketosis.
The ratio by itself is enough to create the state of ketosis in most people, and beta-hydroxybutyrate levels will be maintained as long as your body is burning fat for fuel instead of carbs.
How Long To Get Back Into Ketosis
If you’re out of ketosis after a period of indulgence, then it can take your body anywhere from 12 to 72 hours to get back into the state.
This largely depends on how much sugar, carbohydrate, and processed food you ate during this time. If you only had a small serving, then your body will be able to get back into ketosis quickly, but if you’re coming off a sugar binge, then it will take longer.
The short timeframe means that the glucose in your bloodstream will have run its course, and it needs to switch fuel sources again.
How To Get Back Into Ketosis Quickly
Bear in mind that it takes a few days for your body to adjust switching from a carbohydrate-based metabolism to a fat-based metabolism.
Eating a lot of sugar is likely to disrupt this process, so it might take some time before you’re back in the optimal state and able to reap ketosis’s benefits.
How you reset your body and get back into ketosis will depend on how much sugar you ate.
If you only ate one or two pieces of candy, then it should be fairly quick, but if you were drinking a lot of fruit juice or soda, then it might take a little longer for your cells to become sensitive to insulin again.
The key to staying in ketosis as much as possible is choosing the right types of food and not overdoing it.
Keep your macronutrient ratios well balanced, try not to make eating processed sugar a habit, and watch for any other symptoms that might signal you’re out of the state.
It usually takes your body between 12-72 hours to get back into ketosis, and if you’re not seeing any changes after a day or two, then make some adjustments to your diet.