The keto diet is, well, complicated. Though it can help you lose weight, the high-fat, low-carb regimen can also be very restrictive. Plus, it’s hard to know whether your body is actually in ketosis and is actively torching fat instead of carbs. (Getting to a state where you burn fat rather than carbs for energy is what makes the keto diet so unique.) 

But thanks to a new device called Keyto, the eating plan is set to get a whole lot easier.

Keyto is a breath analyzing tool and smart phone app that can tell you whether your body is truly in ketosis. Before Keyto, you had to either test your blood via a finger prick or pee on a stick and measure your urine to know if ketosis was happening. It was a hassle, and as a result, some followers would forgo testing for ketosis altogether and just hope they were reaching their goals.

RELATED: The Keto Diet Is Super Hard—These 3 Variations Are Much Easier to Follow

Cue Keyto, which can not only confirm if you are in ketosis, but also tell you what changes you need to make to reach your goals if you’re not. The app also includes keto-friendly recipes and lets you chat with other users. It’s not the first keto breath analyzer to hit the market, but it is the first with an accompanying app that provides actionable insights.

Keyto is estimated to ship January 2019, and is currently available for preorder for $99 on Indiegogo. Full price is $179, so get ‘em while they’re hot.

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So after hearing everyone from Hollywood celebs to the trainer at your gym to your sister rave about the weight they lost by going on the keto diet, you’ve finally decided to give the keto lifestyle a try.

You’re not alone. Short for the ketogenic diet, this super popular eating plan has a simple premise: by consuming mostly fat plus a moderate amount of protein and a very low level of carbohydrates, your body will go into ketosis and burn fat for energy instead of carbs. 

RELATED: Is Keto Cycling Healthy? Here’s What to Know About the Controversial Diet

Part of the lure is that the keto diet has been shown to work, especially if you want to lose weight fast. But what if this isn’t happening for you? 

Maybe you’re not dropping pounds on the keto diet at all, or you’ve hit a plateau—or you’re (gasp) gaining weight, even though you’re sure you’re following the guidelines and measuring out your food intake. It’s frustrating, we get it. But before you throw in the towel and go back to bread and bananas, find out the reasons your scale hasn’t budged, plus what you need to do to be a keto success story.

You’re not actually in ketosis

It sounds preposterous because you’ve slashed all. the. carbs. and worked hard to keep your sweet tooth in check. But if you’re not seeing results, “you need to make sure you’re truly in ketosis,” says exercise physiologist and nutritionist Chris Mohr, PhD, RD, of Mohr Results. So test your urine, breath, or blood—you can buy kits to use at home for each of these. And remember to aim for getting 75% to 90% of your daily calories from fat.

You’re eating too much protein

The keto diet often gets mislabeled a high-protein diet. It’s not; it’s a high-fat diet that calls for a moderate amount of protein. Eat too much protein, though, and it could prevent you from reaching (or kick you out of) ketosis. Most people on keto should aim to get 6% to 25% of their daily calories from protein sources.

You’re overlooking hidden carbs

Dairy, nuts, and veggies are all keto-friendly foods, but they also all contain carbohydrates. If you don’t pay close attention to how many carbs are in the foods you’re eating in those categories—even if you’re only overindulging a smidge here and there—your daily carb count is likely higher than you think.

Keto followers should limit their carb intake to 2% to 5% of their daily calories, which means you have to keep track of every bite. “Following a keto diet is challenging, so plan ahead,” suggests Mohr. “Count out how many nuts you can have for a snack in advance. And focus on getting your carbs from veggies, which for the most part are lower in carbs cup-for-cup than dairy, fruit, grains, and legumes.” 

RELATED: Keto Flu Explained: Why Low-Carb Diets Can Make You Feel Sick and Tired

Your daily calorie intake is too high

As with every diet, calories still count when you’re on keto. “It doesn’t matter which nutrient group your calories are coming from or not coming from; if you eat more calories than what your body needs over an extended period of time, you will gain weight,” says nutritionist Jamie Vespa, RD, of Dishing Out Health.

The main nutrient you’re eating—fat—is typically quite satisfying. Yet “every gram of fat has more than double the calories than carbohydrate or protein,” explains Mohr, “so depending on your food choices, it’s possible that how you boost your fat intake, say by spreading on some extra butter, or drizzling on more oil, merely adds calories, but doesn’t increase satiety.”

Don’t forget, when you follow a diet that restricts an entire food group or a major nutrient, it becomes that much more important that you make your calories count and choose nutritious foods. “I’ve seen everything from sugar-free Jell-O to Slim Jim’s included in keto-friendly snack roundups, which we know won’t do us any favors nutritionally,” advises Vespa. “‘Keto-friendly’ has become a buzzword, so it’s important to consider the nutrient makeup of that food beyond just grams of fat and carbs.”

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Bloat is the one guest we’re all hoping doesn’t show up on Thanksgiving this year. I mean, we get all excited and fancied up to celebrate this special day with our loved ones, and then right after dinner, that over-inflated balloon feeling hits and takes hours, even days to finally go away. Talk about a holiday weekend buzzkill.

The key to keeping belly bloat from ruining your Thanksgiving is to know all the different food-related reasons bloat happens, so you can steer clear of each one—or quickly ease any bloating that does slip in and strike during your feast. Here are 8 belly bloat causes nutritionists want you to be aware of.

RELATED: Bloated All the Time? 11 Reasons Why

Overeating

Two words: food baby. We’ve all been there. When we eat more than we usually do, our stomachs stretch out to accommodate the volume of food, Gina Sam, MD, gastroenterologist in New York City, tells Health. “The muscle stretches out, and that in itself can cause bloating,” Dr. Sam explains. Luckily, if eating that much is a one-off, it won’t take long for your stomach will snap back to normal.

Preventing overeating might not be as simple as it sounds. If you go too long without a meal and don’t eat until you’re starving, it’s easy to let your eyes be bigger than your stomach and dive into a monstrous plate of everything you can get your hands on. Dr. Sam suggests eating small, frequent meals to keep your hunger in check leading up to dinner and drinking plenty of water throughout the day.

Gas-producing foods

Some of our favorite greens, like kale, broccoli, and cabbage, fall into the cruciferous vegetable category. This means they contain a sugar called raffinose, which sits in your gut until bacteria ferment it. That produces gas, which then makes you bloat, Cynthia Sass, MPH, RD, Health contributing nutrition editor, said previously. Legumes, apples, and anything super salty can also cause your stomach to swell.

So slow your roll, but that doesn’t mean you need to totally cut these things from the holiday menu—or out of your diet permanently. “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Sass said. Basically, the more you eat raffinose-heavy vegetables, the less they’ll bother you. Plus, there are ways to make these foods easier to digest, like steaming veggies to soften the fiber.

RELATED: Best and Worst Foods for Bloating

Swallowing air

This might sound obvious, but when you’re chewing and swallowing your meal, you’re also swallowing air. Your intestines can handle a certain amount of air, but if you’re in a rush and gulp down two slices of pumpkin pie in under three minutes, you’ll likely swallow more air than usual, causing your belly to inflate, Dr. Sam says.

To prevent yourself from taking in too much air, Dr. Sam suggests eating slowly, avoiding carbonated beverages, and steering clear of straws. When you do feel bloated from trapped air, you’ll expel it by burping, passing gas, or going to the bathroom. Ah, the body’s natural remedies. 

Lactose intolerance

If you wash down your holiday feast with a glass of milk or load up on dairy-infused desserts and suddenly feel your stomach roll over the top of your pants, you could be lactose intolerant. That means your body lacks the enzyme lactase, which breaks down lactose, the sugar found in dairy products, Michael Nusbaum, MD, bariatric surgeon and founder of Healthy Weight Loss Centers, tells Health.

Luckily, there are plenty of equally delicious dairy-free milk options these days, including almond milk and soy milk. The American Gastroenterological Association also suggests taking lactase tablets like Lactaid, which can help you digest foods that contain lactose.

RELATED: Is Workout Bloat a Thing? An Expert Explains

Sugar intolerance

Sugar is another food many people develop an intolerance to. A common type of intolerance is a sensitivity to carbs like fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are part of a group called FODMAPs, Brooke Alpert, RD, founder of New York City nutrition practice B Nutritious, previously told Health.

To make things even more confusing, FODMAPs aren’t just found in sweets; they’re also in veggies like cabbage, broccoli, and asparagus. If you have a FODMAP intolerance, your stomach will feel achy, bloated, and gassy after eating foods with these sugars. Avoiding trigger foods is the best treatment, so go easy on the veggie casseroles if you suspect you might have this kind of food sensitivity.

Celiac disease

For people with celiac disease, gluten-free isn’t a trend, it’s a fact of life. Celiac isn’t an allergy or a sensitivity; it’s an autoimmune disease triggered by the ingestion of gluten, Dr. Nusbaum says. That means when you take in gluten, your body actually attacks itself, causing damage to the small intestine.

Celiac can manifest in a number of ways, but some of the many symptoms include abdominal bloating and pain, vomiting, weight-loss, fatigue, joint pain, and sores inside the mouth. If you consume food with gluten at the Thanksgiving table, the bloat can come on soon after. It can be hard to spot celiac because these symptoms are common for many other conditions as well. The only way to truly know if you have this autoimmune disease is to be screened by a doctor.

RELATED: 14 Things You Need to Know About Celiac Disease

Food allergies

Why do some people love things like peanuts and shellfish and others can be hospitalized from eating them? “With a food allergy, the body’s immune system, which normally fights infections, sees a food as an invader,” Sass said previously. “This leads to an immune response in which chemicals like histamine are released, triggering symptoms such as breathing problems, throat tightness and swelling, hoarseness, coughing, and hives.” Another symptom: abdominal bloat, which can hit if you consume something on T-day you are allergic to.

Constipation

The typical Thanksgiving feast is filled with foods containing whole grains and vegetables. But if you avoid these as you feast and then feel bloated hours later, your bloat could be constipation. “It causes bloating because when all of the stool has built up in your colon and things aren’t moving, your small bowel and stomach, which are above your colon, will become extended with trapped air and gas,” Dr. Sam says.

One way to prevent constipation is always making sure to drink at least eight glasses of water a day, Dr. Sam adds. You should also take in 25 to 30 grams of fiber per day—that equals four to five servings of fruits and vegetables (which you can score from celery stuffing, roasted sweet potatoes, and other T-day staples).

Exercise is another thing that can help. Working your muscles could give your colon the push it needs to keep things moving. If you’re feeling bloated from constipation after dinner, consider it a great excuse to organize a late afternoon turkey trot fun run for you and your fellow dinner guests.

RELATED: 7 Natural Remedies for IBS That May Work for You

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For “an entire decade,” Deborah Norville hated the way her body looked.

“I felt terrible,” the Inside Edition host, 60, tells PEOPLE. “I didn’t like walking into a room; I didn’t like walking out of a room, because the view both ways was horrible.”

But beyond aesthetics, Norville was developing health problems made worse by genetics.

“I have a family history of a lot of cardiac problems,” she says. “My big wake-up call was my blood pressure was up, and I was really angry about it, because I don’t eat a lot of garbage. But my doctor looked at me, and he said, ‘At a certain point you can’t escape your genetics.’ I said, ‘Well, my blood pressure wouldn’t be so high if I wasn’t so fat.’ So he said do something about it. Lose some weight.”

RELATED: 9 Ways to Quit Sugar for Good

From there, Norville decided to completely cut out all sugar.

It wasn’t easy, because it is in everything,” she says. “It took me about a solid three weeks of me being incredibly purposeful about avoiding sugar. You will be slack jawed about how much added sugar there is, when you start reading your labels. I looked at my half and half and the second ingredient was corn syrup. That turned me into a dilettante about reading the labels.”

RELATED: 6 Really Good Things That Happen to Your Body When You Quit Sugar

Ditching sugar meant talking herself out of the candy bowl in the office break room and ignoring the boxes of crackers with hidden sucrose, but after the first three weeks, she found that her taste buds had changed.

“I started to realize it was working when I ate half an apple — and it tasted so sweet to me,” she says.

Norville also started eating fresh foods as much as possible, like high-fiber vegetables that she would simply roast with olive oil and spices like turmeric and curry. And each morning, she mixed up a bowl of oatmeal with flaxseeds.

RELATED: 10 Artificial Sweeteners and Sugar Substitutes

Without really intending to lose a certain amount of weight, Norville dropped 30 lbs. in about eight months.

“I am very satisfied with where I am now,” she says. “Frankly, I look pretty darn good. I can fit in a dress that I bought the year after I graduated high school, and that makes me pretty darn proud.”

RELATED: This Is What Happens to Your Body When You Eat Sugar

Plus, Norville’s blood pressure numbers are “definitely better” — and “I feel good,” she says.

And while she was strict with herself at the start, Norville will let herself have wine during the holiday season — she’s just staying away from the hors d’oeuvres.

“Unfortunately one of the things with sugar is wine, but I’m not an absolutist about that,” she says. “I’m not going to eat those pigs in a blanket though, because it’s not worth it. You do a little cost-benefit analysis in your head.”

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Forget the keto diet. Everyone is chattering about The Dubrow Diet right now. (It’s the #1 new nutrition release on Amazon.) And it’s got some big, life-changing promises.

If the name sounds familiar, that’s because it is. The Dubrow Diet is from reality TV power couple Heather Dubrow and Terry Dubrow, MD. She of Real Housewives of Orange County fame, and him a Newport Beach plastic surgeon and star on Botched. Their book is all about how to go on a diet that leaves you feeling and looking as good as they do.

So, what’s the huge secret? Intermittent fasting. Right, not such a huge secret, considering that next to the keto diet, IF is the next hottest thing. There are several ways to do intermittent fasting, but the Dubrows stick to time-restricted fasting. This means you only eat during a certain window of time in your day, and fast the rest of the hours. For example, you may fast for 12, 14, or 16 hours a day. They call this a “reset” (fast) and “refuel” (feast) schedule.

In their book the Dubrows present the research on intermittent fasting as definitive. But the reality is, it’s still emerging. The authors of a 2015 review of 21 studies concluded that while certain types of fasting have been found to help people lose weight and body fat, the data on time-restricted fasting is limited, and “clear conclusions cannot be made at present.” In 2017, a position statement from the The International Society of Sports Nutrition noted that there isn’t any evidence that intermittent fasting is more effective than cutting calories.

Cynthia Sass, MPH, RD, Health’s contributing nutrition editor, agrees that it’s too early to draw conclusions about IF: “We’re still learning about the potential health benefits of intermittent fasting in healthy adults, including if it’s the best approach for long-term weight loss.”

RELATED: 7 Dangers of Going Keto

How does the Dubrow Diet work?

Get ready, because there are three phases and many rules within each:

Phase 1: Red Carpet Ready

You commit to a “two- to five-day metabolic boot camp” of a 16-hour reset (fast) and 8-hour refuel (feast). This is meant to reset your hunger and fullness cues.

Phase 2: Summer Is Coming

This phase is done until you reach your goal weight. How quickly you want to get there determines how long your “reset” period will be. For instance, if you want to do it fast, you’d stick with a 16-hour reset and 8-hour refuel window. You also get to “cheat”—either for a “moment,” a “meal,” or an entire “day,” depending on your fasting schedule. Your eating time may start at about 1 p.m. with lunch (before that you’d have coffee, or a green/beet drink that they heavily promote), followed by a light snack, and then dinner.

While the Dubrows don’t encourage counting calories or macros, they do have guidelines for what you should eat in a day. In this phase, that includes:

Protein: 2-3 servings per day

Fat: 2-3 servings per day

Nuts, seeds, and snacks: 1 serving per day

Dairy: 1 serving per day

Veggies (those that grow above ground are preferred): 2-3 servings per day

Fruit: 1-2 servings a day

Complex carbs: 1 serving per day

And, good news, you get to drink alcohol—something low in sugar (like wine or brut champagne). Women are encouraged to stick to one drink per night. But if you have this glass of wine, cut your fruit to one serving per day.

Phase 3: Look Hot While Living Like a Human

In the maintenance phase, you stick with the basic plan outlined in phase 2 indefinitely. (The old “if it’s not broke, don’t fix it” reasoning.) That means a 12-hour fast five days a week; and a 16-hour fast twice a week. Here, the idea is that you find your groove so that the rules become more automatic, and the whole thing becomes easier to sustain.

RELATED: 10 Foods to Eat More of If You’re Trying to Lose Weight, According to Nutritionists

What a nutritionist thinks

Exhausted yet? The phases and differing fasting lengths can make this a more complicated plan to follow, Sass notes.

One plus, says Sass, is that the diet emphasizes whole foods, veggies, lean proteins, and healthy fats. And it doesn’t require eliminating carbs completely. But there are some big minuses: “The diet feels outdated, as far as the phases, the very low-calorie levels, and the emphasis on body image,’’ says Sass.

Let’s chat about those calorie levels. Though the Dubrows say you shouldn’t count calories, the reality is that their diet is quite low in calories. When you’re only eating in an 8-hour window, there’s simply less time to eat (which is one reason why intermittent fasting may be effective in the first place). Couple that with the limited servings of foods you’re eating, and you may be getting around 1,000 to 1,200 a day, at least in the first two phases.

“Limiting calories this much goes below the amounts generally needed when you’re completely sedentary,” says Sass. “So, you’re eating less than it takes to support your body if you were to lay in bed all day and do nothing. This kind of deficit isn’t dangerous short-term, but it’s not necessary, and it can contribute to irritability, mood swings, persistent hunger, and cravings,” she says.

RELATED: 57 Ways to Lose Weight Forever, According to Science

Another caveat: The Dubrow Diet is also…a diet. There’s a lot of emphasis on staying “hot” or bikini ready. But that approach can be problematic, as Sass points out. “Weight loss should be a side effect of developing a healthy, balanced, and sustainable relationship with food. When body image—getting red carpet ready, getting a bikini body—is the focus, it can lead to an overly restrictive mindset that can trigger under-nourishing, which is not healthy physically or emotionally, and not maintainable long-term,” says Sass.

Aside from promising physical results, The Dubrow Diet also presents itself as your be-all and end-all for confidence, happiness, motivation, and boundless energy. But any diet that claims it will change your life should raise a red flag. (Besides, a plan that encourages a preoccupation with exactly what you’re eating and when in order to look a certain way—rather than making healthy decisions in the context of a full life—can suck the joy out of things real quick.) Bottomline: approach with caution.

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