When you’re trying to reach the metabolic state of ketosis to help accelerate weight loss, it’s not enough to assume your salads and cheese sticks are low-carb. The foods you’re eating might very well be healthy ones, but that doesn’t guarantee that they don’t contain unwanted carbs. And when limiting your carb intake to achieve ketosis, every single carb counts!  


Today, let’s look at three sources of carbs that you might not be aware of, and one way to help stop this self-sabotage. 



 Take a common side salad containing: 

  • 2 cups of lettuce = 3 carbs 
  • Half a medium tomato = 2 carbs 
  • 1 serving of shredded cheese = 1 carb 
  • 3 tablespoons of ranch dressing  = 3 carbs 

That’s almost 25% of your full day’s carbs in just one not-very-filling salad. 



 Yogurt is a popular food among dieters.  Although yogurt is frequently low in calories, it’s not necessarily low in carbs.  One serving of a well-known, low-fat yogurt contains a whopping 19 carbs. Even more alarming, low-fat yogurts that contain fruit can have close to 40 grams of carbs per 8-ounce serving.  That is a full day of carbs for those who are trying to keep their body in a state of ketosis. 



 If you’re a coffee drinker—even decaf—you might be setting yourself up for failure if you use flavoring in your cup.  Coffee by itself does not contain carbs, but the cream and sugar that you add can do some major damage.  Low fat creamers contain, on average, one gram of carbs per tablespoon.  That may be okay if you really do use only one tablespoon, but for many, their “little dash” of cream can end up adding quite a few unexpected carbs.  Do this several times a day and your carb count quickly ends up in the double digits. 



If you only keep mental notes of the carbs you’re eating, you’re doing yourself a disservice. When trying to stay in a state of ketosis it’s crucial to keep a close eye on every bite you put into your mouth. One way to help cut down on mindless eating and additional carb intake is to write down every thing you consume throughout the day.  Yes, every single thing, all the way down to each of those tiny tablespoons of cream. Notate the number of carbs next to each one and not only will you find your hidden saboteurs, but you can stop yourself before you go over your carb limit.