If you’ve just started keto—or you’ve been at it for a while and are wondering why it’s not working—this video is for you.
Let’s go through the 5 red flags that mean you’re not in ketosis… and exactly what to do about each one.
Sign #1: You’re Still Craving Sugar and Carbs
Ketosis naturally suppresses appetite and kills carb cravings.
If you're still battling sugar monsters, you're probably not fat-adapted yet—or you're still sneaking in too many carbs.
✅ Fix:
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Track your carbs strictly—aim for under 20g of net carbs per day
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Eliminate hidden carbs in sauces, dressings, and packaged “keto” snacks
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Consider using a food-tracking app to stay accountable.
Sign #2: You’re Not Losing Water Weight in the First Week
In the first 5–7 days of keto, your body depletes stored glycogen—and along with it, sheds a lot of water.
If the scale hasn’t moved at all in that first week, you probably haven’t triggered ketosis yet.
✅ Fix:
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Cut carbs more aggressively for the first few days
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Consider doing a 24- to 36-hour fast to accelerate glycogen depletion
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Increase water intake—but add electrolytes to prevent fatigue
Sign #3: You Still Feel Foggy and Tired
Yes, there’s an adjustment phase… but true ketosis brings a wave of mental clarity and steady energy.
If you’re still dragging after a week or more, you may not have switched into full-on fat-burning mode.
✅ Fix:
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Double-check that you're eating enough fat
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Don’t be afraid to add healthy fats like butter, tallow, egg yolks, or fatty meats
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Make sure you're getting sodium, magnesium, and potassium—electrolyte imbalance mimics “keto flu”
Sign #4: You’re Not Testing—or Your Test Shows Low Ketones
You don’t have to test…
But if you want to know for sure, using a blood ketone meter is the gold standard.
A reading below 0.5 mmol/L means you’re not really in ketosis yet.
✅ Fix:
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Go stricter on carbs
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Increase your fasting window
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Add medium-chain triglycerides (MCT oil) to help boost ketone production in the short term
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Sign #5: You’re Hungry All the Time
Ketosis blunts appetite. If you're always thinking about food, something’s off.
✅ Fix:
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Eat larger, more satisfying meals so you don’t need to snack
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Focus on protein and fat, not just low-carb products
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Don’t fall for “dirty keto”—clean up your food sources and eat real food like eggs, meat, butter, and seafood
Bonus Tip: Be Patient—It Takes Time
Your body has been running on sugar for years—don’t expect it to flip the switch overnight.
Most people enter ketosis within 2 to 7 days, but becoming fully fat-adapted takes weeks.
Stick with it, correct your mistakes, and your body will adapt.
Recap: 5 Signs You're NOT in Ketosis
So let’s recap. You might not be in ketosis if:
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You’re still craving sugar
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The scale hasn’t budged
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You’re tired and foggy
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Your ketone levels are low or untested
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You’re always hungry
But each of these has a fix—and now you’ve got them.
Drop a comment if you’ve struggled getting into ketosis—or what finally worked for you.
And don’t forget to hit that like button if you found this helpful.
See you in the next one—and stay keto strong!
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