You are following keto meticulously but not losing weight. You feel out of ketosis despite sticking to the plan. Hidden carbs may be the culprit. These are the most common unexpected carbohydrate sources.
Ketchup (25g carbs per 100g), barbecue sauce (35g), sweet chilli sauce (45g), and most salad dressings contain shocking amounts of sugar. Check every label.
Many sausages, hams, and deli meats are packed with fillers including rusk, starch, and sugar. Even “smoked chicken” can contain up to 5g carbs per serving.
Full-fat is always lower in carbs than low-fat. Low-fat yoghurt compensates for fat loss with sugar. Full-fat Greek yoghurt (3g per 100g) vs low-fat yoghurt (8–12g per 100g).
Onions (9g per 100g), leeks (5g), cherry tomatoes (4g per 100g — easy to overeat), and butternut squash (10g) can add up unexpectedly.
Cough syrups, chewable vitamins, and some medications use sugar as a carrier or flavouring. Check all non-food items for carbohydrate content.
Build your diet around clean, whole-food recipes from our keto main dish collection and simple keto snack ideas to minimise hidden carb exposure.