The 5 Biggest and Most Common Mistakes on the Keto Diet

When properly consumed, the ketogenic diet has a number of positive health effects, both physically and mentally. The ketogenic diet contributes to the fat melting, but also provides a higher level of energy for daily functioning and mental alertness and focus.

But with a ketogenic diet, because of the fairly strict rules, it is very easy to go wrong. It will come as a surprise to many that the only mistake a ketogenic diet has made is not to have too much carbohydrate intake. Below are some of the 5 biggest and most common mistakes made on keto diets and how to avoid them.

1. You are impatient with getting into ketosis

Before embarking on a ketogenic diet, you need to be aware of what awaits you. Namely, you eat carbohydrates daily, and now you expect your body to make changes as soon as possible and instead of carbohydrates, start using fats for energy.

During this period of experiencing a metabolic switch from carbohydrates to fat, you may experience nausea, nausea, headache, drowsiness and similar side effects. But this is exactly the moment you must not give up, what follows is your entry into a ketosis state in which all the positive effects of a ketogenic diet begin to occur.

It takes several days to get into ketosis, depending on the person. Someone will need 2-3 days while some one will need 7-8.

2. You do not intake enough fat

A ketogenic diet is not a low carb diet but a high fat diet. Namely, too little fat intake is a common mistake in people trying to get into ketosis.

As much as 75% of your total daily calories should come from fat, so be sure to include eggs, oils, butter, avocados and similar high-fat foods in your diet.


Fats are the primary source of energy in ketosis, which is why their sufficient intake is extremely important. In case of lack of fat, the person has no energy for daily functioning and it is very likely that they will give up this type of diet.

3. You eat too much protein

Protein intake on the keto diet varies from person to person: while some in the adaptation state tolerate quite large amounts of protein, others will eject that amount from the ketosis state. Specifically, excessive protein intake can stimulate the process of gluconeogenesis, in which the body treats proteins as carbohydrates and converts them into glucose, causing them to escape from a state of ketosis.

Just to avoid this, it is important to be low in protein intake. With 75% of calorie intake from fat, about 5% from carbohydrates, only 20% are allowed calorie intake from protein. So, there is no large amount of chicken, tuna and similar low fat high protein foods on the ketogenic diet. Instead of white chicken meat, prefer to have a fatty piece of beef or bacon.

4. You do not get enough electrolytes

No matter what your diet, electrolytes are required for the body to function properly. If the diet is deficient in minerals like potassium, sodium, magnesium, etc. you will experience headaches, fatigue, constipation and lethargy, which again leads to a high risk of giving up the ketogenic diet.

Why are these minerals deficient? Under the action of insulin, the kidneys store sodium. When there is no insulin (as is the case in ketosis) the kidneys excrete sodium from the body, especially during physical activity. Therefore, it is extremely important to increase salt intake on ketosis to avoid sodium deficiency.

Potassium is an electrolyte essential for muscle contractions and the function of a number of organs. For sufficient potassium intake it is enough to eat avocados and green leafy vegetables on a regular basis, so be sure to include these foods in your menu on a ketogenic diet.


Finally, magnesium is used in over 300 processes in the human body. Meet the needs of it from nuts, pistachios, pecans or pumpkin seeds, which are all keto foods. Also, consider eating magnesium as a dietary supplement.

5. Eat hidden carbohydrates

As stated earlier, only 5% of your total daily calories on a ketogenic diet can come from carbohydrates. So with such a small amount it is very easy to go wrong and overdo it. This intake is obtained from green leafy vegetables, nuts and seeds, and when selecting foods, care should be taken to avoid processed foods that may contain hidden carbohydrates. Therefore - read the declarations!

Carbohydrates on declarations may be hidden under different names, but their negative effect on the ketogenic diet is the same. Therefore, avoid foods that contain any of the following ingredients: sucrose, fructose, corn syrup, lactose, barley malt, dextrose, rice syrup, maltose, agave, molasses, cane juice, fruit juice, honey and malt syrup. Keep to the following principle: If you have any questions, do not consume it.


When done properly, a ketogenic diet is a diet for many that they stay on for a long time because of their mental and physical benefits. Once you learn to avoid possible mistakes and catch up with the ketogenic diet, it will probably become your favorite diet, whether you want to lose weight or just maintain your weight in a healthy way.