7 Common Keto Mistakes That Can Kick You Out of Ketosis

The typical things that will kick you out of ketosis (fat burning) are sugar and refined carbohydrates. Cough syrup, alcohol, beer and juice are all known to have hidden sugar that can knock you out of ketosis.

These 7 are important things you might not know about.

1. Stress (cortisol)

Stress activates a hormone called cortisol.  Cortisol is the main adrenal hormone that adapts the body to stress. Any type of stress – shock to the system, even a surgery, trauma, allergies, even the loss of a loved one – can activate stress. Stress on your job or relationship stress can knock you out of ketosis.

2. Excessive amounts of caffeine

One cup of coffee is not going to do anything but if you are drinking coffee or tea with caffeine all day long that is too much.  Too of that can activate adrenaline, which can then activate insulin.

3. Bone broth (in large quantities)

A little bit of bone broth is not going to be an issue. Bone broth in large quantities will knock you out of ketosis because the protein can bump you out of ketosis.  Do not be concerned about bone broth even when you are fasting it may knock you out a little bit, but it is a very small amount so do not be concerned about that.

Whey protein is one of the top proteins to avoid because it is low fat and high protein that will stimulate insulin and knock you out of ketosis. Regarding L-glutamine, people take that for the digestive system – leaky gut, irritable bowel syndrome (IBS) – it is a protein that can knock you out of ketosis. It really helps with the digestive system. If you are taking it and you test yourself and you are knocked out of ketosis do not be concerned, it is only temporary.

4. MSG (monosodium glutamate) hidden in lots of foods

MSG monosodium glutamate another name for that is modified food starch.  It is in so many foods and it is easy to avoid if you are shopping but it is very hard to avoid if you are going out to restaurants because they have it in the sauces, dressings and flavour enhancers. Peruvian chicken is loaded with MSG. Any fast-food restaurant food that tastes too good typically has MSG on it.

5. Artificial sweeteners (aspartame, Splenda, saccharine)

Splenda has dextran and maltodextrin that will know you out of ketosis. These artificial sweeteners can raise insulin and knock you out of ketosis.

6. Excess protein (most people need 3-6 oz. per meal)

The ideal sweet spot for most people is between three to six ounces per meal. If you are doing intermittent fasting and having two meals or one meal a day and you are keeping your calories higher you might get away with eight ounces of protein per meal.

It is important to know that if you combine sugar with protein you will majorly spike insulin so that is even worse than excessive protein.

7. Too many keto desserts (excessive xylitol)

You can have one or two but not a whole bunch. If you cannot stop after two, then do not make them because in the keto desserts you have sugar alcohols such as mannitol, Maltitol, xylitol or erythritol. Erythritol has a glycemic index of zero, stevia has a glycemic index of zero, xylitoll has a little higher glycemic index, mannitol and Maltitol has even higher glycemic index. It is a lot less than sugar but it still can affect insulin a little bit. You can consume xylitol in very small amounts. Do not do the massive quantities of these keto bombs, which are little cookies that can really knock you out of ketosis.   Just because it says it is keto friendly does not always mean it is keto friendly in large quantities.

Here is the recipe for Dr. Berg’s Amazing Chocolate Keto Fat Bombs


These are 7 things that you may not know that will knock you out of ketosis.

This Post has been condensed from Dr. Berg’s video, 7 Common Keto Mistakes That Can Kick You Out of Ketosis https://www.youtube.com/watch?v=mLzORHS-OzE

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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