What to Do if You Get Kicked Out of Ketosis

November 17, 2025 •

3 min read

According to Healthline, it can take anywhere from two days to over a week to recover from a keto 'cheat day,' depending on your carb intake and metabolic flexibility. If you get kicked out of ketosis, don't panic. Getting back on track is a straightforward process that involves reverting to a strict low-carb diet and using a few key strategies to accelerate your body's shift back to fat-burning mode.

Quick Summary

A guide on how to quickly re-enter ketosis after a carb splurge. It covers diet adjustments, fasting techniques, physical activity, and supplements to speed up the process and minimize setbacks.

Key Points

Return to Strict Keto: Immediately cut all high-carb foods and return to a strict keto diet to signal your body to switch back to fat-burning mode.
Use Intermittent Fasting: A short-term fast of 16-24 hours can help deplete glycogen stores rapidly, speeding up your return to ketosis.
Increase Physical Activity: Exercise helps burn off stored glucose, with fasted cardio or HIIT being particularly effective for re-inducing ketosis quickly.
Stay Hydrated and Replenish Electrolytes: Drink plenty of water and supplement with electrolytes like sodium, potassium, and magnesium to mitigate the effects of the 'keto flu'.
Incorporate MCT Oil: Medium-chain triglyceride (MCT) oil is a fast-acting supplement that can be easily converted into ketones by the liver, providing an energy boost.
Prioritize Quality Sleep and Stress Management: Poor sleep and high stress levels can increase carb cravings and disrupt metabolism, making adequate rest and stress reduction crucial for recovery.
Track Your Macros: Use a tracking app to monitor your net carb intake closely, ensuring you stay within the threshold needed to maintain ketosis.
Be Patient and Consistent: Recovering from a carb binge takes time, so be consistent with your efforts and don't get discouraged by initial water weight gain.

Understanding What Puts You Out of Ketosis

Getting "kicked out" of ketosis occurs when your body's state of burning fat for fuel is disrupted by a sudden intake of carbohydrates. When you consume carbs, they are broken down into glucose, which your body prefers to use for energy. This replenishes glycogen stores and shifts your metabolism back to burning sugar. The time it takes to re-enter ketosis varies based on carb intake, activity level, and how long you've been keto-adapted.

Immediate Steps to Re-establish Ketosis

1. Immediately Return to a Strict Keto Diet

The most crucial step is to cease high-carb consumption and immediately return to your regular ketogenic diet, focusing on high-fat, moderate-protein, and low-carb foods (typically 20–50 grams of net carbs daily). Prioritize whole foods over processed options which may contain hidden carbs.

2. Implement a Strategic Fast

Intermittent fasting can quickly re-induce ketosis by helping deplete glucose reserves. A 16:8 fasting window is a common starting point, while a 24-hour fast can be more aggressive. Hydration is important during any fast.

3. Boost Your Physical Activity

Exercise helps burn stored glucose (glycogen), speeding up the return to ketosis.

Cardio: Activities like walking or jogging, especially when fasted, help deplete glycogen.
Strength Training: HIIT and resistance training also burn glucose efficiently, but be mindful of energy levels.

4. Stay Hydrated and Replenish Electrolytes

Re-entering ketosis can increase fluid and electrolyte loss, potentially worsening 'keto flu' symptoms. Drink plenty of water and consider electrolyte supplements or sources like bone broth and avocados.

Comparison of Recovery Strategies


Strategy	Speed of Re-entry	Intensity	Food Focus	Side Effect Management
Strict Keto	Moderate (2-7 days)	Low-Moderate	Whole, low-carb foods	Mild 'keto flu'
Intermittent Fasting	Fast (1-3 days)	Moderate	Restricted to eating window	Can increase cravings
Increased Exercise	Fast (1-3 days)	High	Focus on carb depletion	Be mindful of fatigue
MCT Oil Supplementation	Fast (can accelerate)	Low	Supplements in addition to diet	Start slow to avoid GI issues

Leveraging Supplements for a Smoother Transition

Supplements can aid the transition back into ketosis. MCT oil is quickly converted to ketones in the liver and can provide energy. Exogenous ketones also provide ketones but don't replace dietary changes.

The Role of Rest and Stress Management

Adequate sleep is vital for hormonal balance and managing carb cravings. Stress management is also important as stress can affect blood sugar and potentially lead to emotional eating. Prioritizing rest and mindfulness supports recovery.

Conclusion

Being kicked out of ketosis is a common but recoverable situation. By promptly returning to a strict keto diet, utilizing intermittent fasting, increasing physical activity, and focusing on hydration and electrolytes, you can effectively guide your body back into a fat-burning state. Quick action, consistency, and learning from the experience are key to minimizing future setbacks. With the right approach and mindset, you can quickly return to ketosis and continue towards your health goals.

Resources and Recommended Reading

Healthline: What Is Ketosis, and Is It Healthy?

How to Get Back into Ketosis: A Summary

Resume the Diet: Immediately return to a strict low-carb, high-fat ketogenic meal plan.
Try Intermittent Fasting: Use a 16:8 or 24-hour fast to accelerate glycogen depletion.
Exercise More: Increase physical activity, especially fasted cardio or HIIT, to burn off glucose stores faster.
Stay Hydrated and Replenish Electrolytes: Drink plenty of water and use supplements or broth to combat keto flu symptoms.
Consider MCT Oil: Add MCT oil to your diet to provide a fast source of ketones for energy.
Focus on Sleep: Prioritize quality sleep to help regulate hormones and manage cravings.
Track Your Intake: Monitor macros, especially net carbs, to ensure you stay within your limit.
Learn from the Experience: Analyze what caused you to stray from your diet to prevent future missteps.

Frequently Asked Questions

The time it takes to re-enter ketosis varies, typically ranging from 24 to 72 hours, but it can take longer depending on how many carbs were consumed and your personal metabolism and activity level.

Signs you've been kicked out of ketosis can include increased fatigue, headaches, carb cravings, bloating, digestive discomfort, and a sudden drop in energy or mental clarity.

No, one cheat meal does not undo all your hard work. While it will temporarily knock you out of ketosis and cause some water weight gain, you can recover by quickly returning to your low-carb regimen.

Intermittent fasting is an effective and fast way to burn through glucose stores and re-enter ketosis, but it is not the only method. Combining fasting with a strict keto diet and exercise offers the quickest path back.

Yes, MCT oil is easily and quickly converted into ketones by the liver, which can help increase your ketone levels and provide an energy boost as you get back on track.

Focus on staying well-hydrated and replenishing your electrolytes by drinking plenty of water and supplementing with minerals. Broth and salty snacks can also be helpful.

Increasing your physical activity, particularly cardio or HIIT, is beneficial for depleting glycogen stores. However, listen to your body and don't over-exert yourself, especially if you feel fatigued.