Common Keto Mistakes and How to Avoid Them
*This is a collaborative guest post
Developed by Dr Russell Wilder at the Mayo Clinic, the ketogenic diet was originally prescribed as a medical treatment for epilepsy when it was introduced in the 1920s.
Today, thanks to the rise of anticonvulsant medications, its use for epilepsy has largely stopped. However, it is still popular for weight loss management, particularly in the USA.
If you want to shift a few kilos, starting the keto diet can be an attractive proposition. Yet, with so much information out there, it’s easy not to follow it as recommended. Indeed, many people make the same handful of mistakes when they first start keto, which is why we want to set the record straight.
In this post, we will walk you through the most common keto slip-ups people make. We’ll also give you practical tips to help you stay on track to meet your health goals.
Getting to Grips with Keto Basics
Fundamentally, the ketogenic diet is designed to shift your body from burning carbs for energy to burning fat. This process is called ketosis.
It only happens when your carb intake is kept very low, which, for most people, means sticking to around 20–50 grams of carbs a day. This might sound strict. But once you get the hang of it, it becomes second nature.
The difference between net carbs and total carbs is one thing that often confuses beginners to the diet. But put simply, total carbs include everything you consume. By contrast, net carbs subtract fibre and sugar alcohols as they don’t affect your blood sugar in the same way.
When you’re checking food labels and planning meals, it is vital to know this difference.
The Most Common Keto Mistakes People Make
Even with the best intentions, it’s easy to slip up on keto. One of the biggest traps is hidden carbs.
These pesky blighters turn up in the most annoying and surprising places, including delicious sauces, condiments, and even snacks that are marketed as “healthy”. Indeed, a few bites here and a couple of nibbles there can quickly push you over your carb limit and knock you out of ketosis. That is why it is vital to take the time to read labels and track what you eat.
If that sounds like too much work, using premade keto meals from Bondi Meal Prep is a smart way to stay on track without the stress of counting everything yourself.
Another common mistake people make is forgetting about healthy fats. Keto isn’t just about cutting carbs. It’s also about replacing them with good fats that fuel your body. Avocados, nuts, olive oil, and fatty fish are all important. Without enough of them, you’ll probably feel tired, hungry, and a bit flat.
Electrolytes and hydration are also often overlooked. Cutting carbs makes your body shed water, which means you lose vital minerals like sodium, potassium, and magnesium. This can leave you feeling weak or give you headaches. In fact, it’s one of the reasons people experience the dreaded “keto flu” in the first week.
Those who succumb to it can feel very rough, have low energy and brain fog, and be irritable in the first few days. That is why staying hydrated and making sure you’re getting plenty of electrolytes in your diet is essential, as it can ease the transition and help you feel more balanced.
Why You Might Hit a Weight Loss Plateau on Keto
Many people start the keto diet and see great results in the first few weeks. The kilos drop quickly, energy levels improve, and it feels like everything is falling into place. Then suddenly, the progress slows down, or even stops altogether. This is known as a weight loss plateau and is much more common than you might think.
One reason this happens is that people miscalculate their macros. It’s easy to underestimate how many carbs you’re eating. Especially with foods that seem “safe” but still have hidden sugars or starches. Therefore, using an app or keeping a food diary can help you stay accurate and make sure you’re not accidentally slipping out of ketosis.
Another issue is portion size. Keto foods like cheese, nuts, and oils are delicious and filling, but they’re also calorie-dense. As a result, if you have a little too much, too often, it can be enough to stall your weight loss journey. Even though keto isn’t about strict calorie counting, being mindful of energy intake is still important.
Finally, lifestyle plays a big role. Keto isn’t a magic fix on its own, and you still need movement in your day. Whether you get it by walking, yoga, or a bit of strength training is up to you. But the more regular activity you do, the more it supports fat loss and keeps your metabolism active. Without it, you may find the diet alone isn’t enough to keep the momentum going.
How to Set Yourself Up for Long-Term Keto Success
The key to sticking with keto in the long term is to make it practical and sustainable.
A good place to start is by planning your meals in advance so you’re less likely to reach for carb-heavy options. This should include plenty of healthy fats, low-carb vegetables, and protein to keep things balanced.
At the same time, it is important not to forget about electrolytes. You should find that adding magnesium or potassium-rich foods to your diet can be very beneficial. Some people also find supplements helpful.
Perhaps most importantly, make sure you adapt keto to fit your lifestyle and not the other way round. You don’t have to follow it perfectly every day. Just focus on building habits that work for you and can last well beyond the first few months.
Final Thoughts on Avoiding Keto Mistakes
The ketogenic diet can be an amazing tool to help you achieve better health. But only if you do it right. That is why it is important to understand the difference between net carbs and total carbs.
Doing this can help you avoid hidden pitfalls like electrolyte loss and overeating, which can make a big difference in your results.
Ultimately, if you plan ahead, focus on healthy fats, and keep track of your progress, you’ll avoid the frustrations that trip many other people up. And more importantly, become more likely to achieve your weight loss management goals.
