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Intentionally Bare Blog

Do Sugar Substitutes Bounce You out of Ketosis?


Whenever I hear news about something that might impact my ability to stay in ketosis, I test the theory on myself. (Have you bought a blood ketone meter? I have! #ketogeek)

I love Stevia. Before Stevia and Keto, I was a "double-double" gal (for all my non- Canadian friends, that means I took my coffee with double cream and double sugar). The sweeter, the better! Years before I started Keto, I switched to Stevia and never looked back. I thought, "Hey, zero calories and zero carbs, perfect!"

But since starting Keto, I have realized that lots of things can cause an insulin response--including substitute sweeteners like Stevia, erythritol, monk fruit, etc.

I wanted to test to see if Stevia impacted my ketosis. I tested myself for five days. I didn't use Stevia or any other sweeteners. My regular routine is to have a Keto Coffee (fatty coffee, bulletproof coffee) for breakfast, another for lunch, and then a keto-friendly dinner. Following One Meal a Day (OMAD) has really maximized my weight loss. So by the afternoon, I have a good idea where I am ketosis-wise.

Every day during my experiment, my ketones went up. By 2:00pm I was at a 2.2 mmol/L (0.6 mmol/L means you're just barely in ketosis, and 3.0 mmol/L is maximized for weight loss). I was rocking the ketones in the sweet spot! When I was using Stevia in my Keto coffees, I would maybe hit between 0.5 to 1.2 by that time of day.

Remember: you need to test for yourself. Every person is different, especially with Keto. Two people can eat the exact same thing, but their blood ketone tests will be vastly different. I have insulin resistance so even Stevia can cause me to have an insulin response. The same is probably true for diabetics too. You, though, might not!

Test for yourself and see what happens when you have a zero-carb natural sweetener. You won't know until you see for yourself! Want to share your results with me? Stop by my Facebook group! I would love to see your results.


You got this!
Leta ~ Intentionally Bare

DISCLAIMER: The information in this blog is for educational and informational purposes only. The content in here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard here.