7 Common Mistakes People Make on the Keto Diet
7 Common Mistakes People Make on the Keto Diet
The ketogenic or keto diet was originally developed at the Mayo Clinic by Dr Russell Wilder in the 1920s. When it came out, he prescribed it to children with severe epilepsy, and even today, a hundred years later, doctors usually recommend it for those whose seizures have not responded to various other medicines and treatments.
However, as it is a very low-carbohydrate and high-fat diet that forces the body to burn fat for energy instead of carbohydrates, many people see it as a good way to maintain a healthy BMI level and stop their weight from ballooning.
Seduced by the promise of rapid fat loss, better energy, and fewer cravings, tens of thousands of Australians now follow this lifestyle choice. But unfortunately, not all of them have been successful in achieving their goals.
This naturally begs the question of why.
The truth is that keto isn’t a magic formula, and there are some things you might be doing that may actually hinder your results. With that in mind, if you’ve tried to follow this diet and it is just not working, here are seven of the most common mistakes you might be making.
1. Not Knowing the Right Keto Foods
One of the most regular slip-ups people make on the keto diet is not knowing which foods are truly low in carbs.
For instance, foods like avocado, eggs, salmon, leafy greens, olive oil, and nuts are all great for staying in ketosis. However, others that seem healthy, like bananas, sweet potatoes, or even some protein bars, are too high in carbs and can throw you off track.
It’s easy to make mistakes when you’re unsure of what’s allowed, which is why signing up for keto meal delivery from Bondi Meal Prep might be a good move.
Their keto meals will take the guesswork out of what you eat and, therefore, make it easier to stick to your goals and stay on a course for success.
2. Not Tracking Net Carbs Properly
Arguably, one of the most misunderstood concepts in keto is net carbs. These are total carbs minus fibre and sugar alcohols, which don’t affect blood sugar the same way.
Many people don’t realise that "keto-friendly" snacks can still knock them out of ketosis if they overdo the carbs. Even natural foods like nuts and dairy can sneak in extra grams. So, if you’re not tracking carefully, it’s easy to go over your limit without realising.
A good tactic is to use a food-tracking app such as Carb Manager, Cronometer, and Keto.app, which can help you keep an eye on your daily net carbs. Ideally, you should aim for around 20–50g per day, depending on your goals.
3. Eating Too Much Protein
Keto is often confused with high-protein diets. But it’s actually low-carb, high-fat, and moderate-protein.
Unfortunately, when you eat too much protein, your body can convert the excess into glucose through a process called gluconeogenesis. This can result in a spike in your insulin level, which can stop your body from burning fat.
To avoid this, try to always eat a balanced plate, which might consist of around 20–25% protein, 70–75% fat, and the rest from low-carb veg.
4. Not Getting Enough Electrolytes
If you are feeling tired, dizzy, or moody while on the keto diet, you might be dealing with an electrolyte imbalance. This occurs when your body flushes out water and carbs because it also loses sodium, potassium, and magnesium at the same time.
Unfortunately, this can lead to the dreaded keto flu, which is a cluster of symptoms that hit in the first week or two, that actually cause many people to quit.
Your best bet for countering it is to stay hydrated, add pink salt to your meals, sip bone broth, and take a magnesium supplement.
5. Giving Up Too Soon
The first few days of keto can feel rough. Between the keto flu, carb cravings, and mental fatigue, many people throw in the towel before their body has a chance to adapt.
But once you get past that initial transition, there is a good chance you’ll have a better focus, more stable energy, and feel less hungry. That is why it is important to try and commit to staying on the diet for at least 3 to 4 weeks.
When times are tough, remember that your body needs time to switch from burning carbs to burning fat. So, the more consistent you can stay, the sooner the results will come.
6. Skipping Veggies
A lot of people make the mistake of thinking keto means “bacon and cheese all day.” But while that might sound divine, your body still needs fibre, antioxidants, and nutrients, especially when your carb intake is low.
If you don’t eat your greens, it can lead to constipation, fatigue, and poor digestion. So, go ahead and load up your plate with non-starchy vegetables like spinach, broccoli, cauliflower, zucchini, and cucumber. All of them are low in carbs and great for gut health.
Here’s a good recipe for Vegetarian Nasi Goreng to get you started.
7. Not Planning Meals Ahead
One of the biggest keto pitfalls is not being prepared. Without a meal plan or backup snacks, it’s way too easy to grab something carb-heavy when you are on the go. Just one slip can kick you out of ketosis and undo all your hard work.
Probably the best way to avoid this is to prepare your meals in advance or use the aforementioned keto meal delivery service.
It is also a good idea to keep keto-friendly snacks in your bag, such as boiled eggs, cheese cubes, or a small handful of macadamias, for when the hunger pangs strike.
One Thing to Remember
It is important to recognise that we all have different metabolisms, activity levels, and stress loads. So, what works for one person may not work for another.
Indeed, some people thrive on strict keto with intermittent fasting, while others need a more flexible approach. Therefore, don’t compare your journey to someone else’s.
Instead, listen to your body, monitor your energy and sleep, and adjust as needed. You should also consider working with a nutritionist if you need personalised guidance.
