What to Do If I'm Out of Ketosis on the Total Plan

First of All – Don’t Panic

If you think you are out of ketosis while following the Total Plan, try not to worry. Ketosis can be helpful, but it is not essential for weight loss on our plan.

Even if you are not in ketosis, you are still benefiting from the plan’s very low-calorie structure, which is the main driver of fat loss.

🔍 Understanding Ketosis Testing

• Ketone levels fluctuate throughout the day
• The most reliable time to test is in the morning, when levels are usually higher
• Ketosis test strips (like Ketostix) are not always fully accurate and can be influenced by hydration and other factors

✅ Focus on the Calorie Deficit

The primary reason the Total Plan works is that it creates a calorie deficit by providing all your nutritional needs in just 4 or 5 products per day.

This helps your body:

• Burn stored fat for energy
• Achieve consistent and sustainable weight loss, even without ketosis

🔄 If You Are Aiming for Ketosis

If your personal goal is to enter ketosis, here are some helpful steps:

1. Be Patient

It can take a few days to enter ketosis, especially if you’ve consumed more carbohydrates recently.

2. Start with Shakes

Shakes are lower in carbohydrates, making them ideal when starting or resetting. You can gradually reintroduce meals and bars afterwards.

3. Avoid Extras

If you're aiming for ketosis, avoid snacks and water flavourings, as they may contain small amounts of carbohydrates.

4. Monitor Your Carbohydrate Intake

Try to keep your daily intake between 45 and 55 grams of carbs.

🛠️ Tips to Get Back on Track

• Stick to the plan: Continue using your daily Total products without adding extras
• Limit carbs: Focus on lower-carb options like shakes and avoid additional snacks
• Stay hydrated: Drink 2.5 to 4 litres of water each day
• Add gentle exercise: Activities like walking can help support fat burning
• Track your progress: Monitor changes in weight, how your clothes fit, and how you feel

💡 Remember

• Ketosis is not required to succeed on the Total Plan
• The calorie deficit is what drives weight loss
• You will continue to lose fat as long as you are consistent with the plan

💬 Need Support?

If you are unsure or would like some extra guidance, our team is here to help.

📧 Email us: [email protected]
📞 Call us: 028 3833 0720

You are doing incredibly well. Whether or not you are in ketosis, staying on plan will keep you moving towards your goals. Trust the process and keep going — we are here every step of the way.