9 Common Mistakes on Keto & How to Fix Them

If you're new to the ketogenic diet, it can be easy to make some common mistakes that can hinder your progress and success on the diet.

In this article, we'll go over some of the most common mistakes people make on the keto diet and how to avoid them.

1. Not monitoring your carb intake

One of the biggest mistakes people make on a ketogenic diet is not tracking their carb intake.

This can lead to consuming more carbs than your body can handle, which can kick you out of ketosis and negate the benefits of the diet.

To avoid this mistake, use a food diary or smartphone app to track your carb intake and ensure you're staying within your daily carb limit.

Use our free keto macros calculator to know your daily net carb limit.

2. Eating too many calories

While the keto diet is known for its ability to help people lose weight, it's important to remember that calories still count.

Eating too many calories, even on a low-carb diet, can lead to weight gain and other health issues.

To avoid this mistake, it's important to track your food intake and make sure you're eating enough protein and healthy fats, but not too many calories.

3. Not getting enough fat

Another common mistake on a ketogenic diet is not getting enough fat.

The ketogenic diet is a high-fat diet, and it's important to consume enough healthy fats to support ketosis.

If you don't get enough fat, you may experience symptoms of the "keto flu" and have trouble staying in ketosis.

To avoid this mistake, focus on incorporating healthy fats, such as avocado, olive oil, and nuts, into your meals.

4. Neglecting low-carb vegetables

Vegetables are an important part of a healthy diet, and they are especially important on the keto diet.

Not only do they provide important nutrients and fiber, but they can also help you feel fuller and more satisfied.

However, some vegetables are higher in carbohydrates than others, so it's important to choose low-carb options.

Some good low-carb vegetables to include in your diet are leafy greens, cruciferous vegetables like broccoli and cauliflower, and cucumbers.

5. Using artificial sweeteners

Many people turn to artificial sweeteners as a way to satisfy their sweet tooth without adding carbohydrates to their diet.

However, these sweeteners can actually be counterproductive on the keto diet.

Some studies have shown that artificial sweeteners can interfere with the body's ability to regulate blood sugar, leading to increased cravings and potentially sabotaging your weight loss efforts.

Instead of using artificial sweeteners, try using natural sweeteners like stevia or monk fruit extract, which are low in carbs and won't have the same negative effects on your body.

6. Using highly refined oils

While it's true that the keto diet allows for a high intake of healthy fats, not all fats are created equal.

Highly refined oils, like vegetable oil and canola oil, are often processed using chemicals and heat, which can strip them of their natural nutrients and potentially create harmful compounds.

Instead, opt for unrefined, cold-pressed oils like extra virgin olive oil, avocado oil, and coconut oil, which are packed with healthy fatty acids and antioxidants.

Related: Best & Worst Oils for Keto

7. Eating too many processed foods

One of the key principles of the keto diet is to focus on whole, unprocessed foods.

However, many processed foods, even those marketed as "keto-friendly," can be loaded with additives and preservatives that can be harmful to your health.

For example, many processed meats contain sodium nitrite, a preservative that has been linked to cancer.

Instead of relying on processed foods, focus on incorporating fresh, whole foods into your diet, and be sure to read ingredient labels carefully.

8. Not drinking enough water

Dehydration is a common side effect of the keto diet, so it's important to make sure you're drinking enough water.

Many people make the mistake of not drinking enough water, which can lead to symptoms like dizziness, fatigue, and headaches.

To avoid this mistake, make sure to drink plenty of water throughout the day, and consider adding electrolytes to your water to help with hydration.

9. Not having a meal plan

One of the biggest mistakes people make on the keto diet is not planning their meals in advance.

This can lead to making poor food choices, over-eating, or even giving up on the diet altogether.

It's important to plan out your meals for the week, so you know exactly what you need to buy at the grocery store and can avoid temptation.

If you're not sure yet on how to plan your meals by yourself, you may check out our 4-Week Keto Meal Plan.

The meals are already pre-calculated to have less than 20g net carbs and less than 1,500 calories per day. The recipes are simple, healthy, and easy to make so they are perfect for beginners.

Click here to learn more.

Conclusion

In conclusion, the keto diet can be an effective way to lose weight and improve your health.

However, it's important to avoid making common mistakes that can hinder your progress.

By following these tips, you can set yourself up for success on the keto diet.