Not Seeing Results With The Keto Diet? This M.D. Says "Sneaky Carbs" Could Be Why

When I say sneaky carbohydrates, I'm talking about the foods and drinks you might think are fine but that don't actually fit into a keto diet plan. 

Even when you're avoiding these higher-carbohydrate plant foods, you might still be getting carbs from other sources that sabotage your keto plan. 

You might not even consider these offenders, but they could be the obstacle that holds you back from your goals. Sneaky carbohydrates that can jeopardize keto include: 

Sugar-sweetened teas, fruit juices, and sports drinks are bad news on any plan, but they’ll knock you out of ketosis fast. Artificially sweetened drinks aren’t any better: They can mess with your gut5 and waistline6. 

Snack bars, drinks, cookies, crackers, and any un-keto food or drinks that manufacturers repackage as keto-friendly can stall weight loss. Many come packed with artificial sweeteners, high amounts of sugar alcohols, and food additives that can lead to bloating and alter your gut microbiome in an unfavorable way. 

You know that piece of chocolate cake will knock you out of keto, but did you know a single-serving of flavored yogurt could have as much sugar as a candy bar? Other problem sources include:

Keeping a food journal is a great way to pinpoint foods that might be hijacking your success. (And there's an added bonus: People who write down everything they eat can lose twice the amount of weight compared with those who don't.)

Once you've pinpointed and eliminated those food saboteurs, you'll want to put these five strategies into place. They will help you stay in ketosis to reach your weight loss and overall health goals: 

Real foods like broccoli or raw almonds don't contain any added sugar or other keto "no-no" ingredients. Quality matters, too. Always opt for organic produce whenever possible. With animal foods, choose grass-fed beef, wild-caught cold-water seafood, and organic free-range poultry and eggs. 

Want to eat keto and enjoy these healthy starchier carbs? Try keto-cycling. Alternating higher-carbohydrate days with keto days7 allows more variety in your diet and can get you unstuck when you plateau on a keto diet. You might do five ketogenic days followed by two high-carbohydrate days, when you bring in nutrient-dense carbs like sweet potatoes and quinoa.

When you do opt for packaged food, read your labels and look for these three numbers: 

When at restaurants, ask your server whether your dish contains any added sugars or other food sensitivities, like gluten and dairy. More restaurants offer gluten-free menus these days. But watch out! While they are sometimes safer than the regular menu, that's no guarantee you'll be eating a keto-friendly meal. For example, a dish may substitute gluten-free breadcrumbs as a sauce thickener, but that won't keep you in ketosis. If you have any doubt, ask.

Exogenous ketones, a supplemental form of ketones, might—might—help you keep that keto edge, even when some higher-carbohydrate foods slip into your plan. But using these supplements does not give you permission to indulge in pizza and ice cream, which is a surefire way to get out of keto.