8 Mistakes People Make When Following the Keto Diet

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Lolita Carrico
Lolita Carricohttp://ketology.net
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

The ketogenic diet is the most popular diet in America, with literally millions of people researching how to start a keto diet on Google in just the first few days of 2022. With high-fat foods, low carbs, and moderate protein consumption, people are often drawn to this diet for its weight loss benefits. But not everyone who starts following the keto diet sticks with it – here are 8 keto diet mistakes that can lead you astray!


  1. Not Planning Ahead: One of the most common mistakes people make when starting a ketogenic diet is not planning ahead. If you don’t have a plan for what meals to eat and what foods to avoid, you’re going to find it difficult to stick with the diet in the long term.
  2. Not Eating Enough Fat: Another mistake that many people make is not eating enough fat. In order to get into ketosis – the state where your body is burning stored fat for energy – you need to consume at least 60% of your calories from healthy fats.
  3. Not Exercising: A third mistake that people often make when starting a keto diet is not exercising. Exercise helps burn off excess calories and can also help increase your metabolism. Exercising also has other benefits as far as mental health and helping you get better sleep. Even taking a 30 minute walk each day can get you on the right track!
  4. Not Getting Enough Sleep: You might think that because you’re not eating carbs, your body doesn’t need much sleep – but it does! Not getting enough shut-eye can make the keto flu worse and reduce any weight loss benefits you would otherwise see from following the diet.
  5. Eating Too Many Snacks: Eating too many snacks is another big mistake people make when trying to lose weight with a ketogenic diet. While snacking on healthy foods like nuts or nut butter will keep you full between meals, snacking on processed foods could lead to excess calorie intake at mealtime which means less fat burn overall.
  6. Getting Hungry During Meals: If you find yourself feeling hungry during meals, it’s likely because you’re not eating enough protein. Protein is crucial for keeping you feeling full and satisfied during mealtimes so make sure to include a good source of protein in every meal.
  7. Not Tracking Your Progress: If you don’t track your progress, you won’t know if the keto diet is working for you or not. Keep a food journal to track your daily intake of macros and weigh yourself regularly to see how your body weight changes over time. I like MyFitnessPal which is easy to enter information and see where you might need to eat more or less of protein, carbs or fat to hit your daily goals.
  8. Sticking Too Rigidly To The Diet Plan: Finally, one of the biggest mistakes people make when starting a ketogenic diet is sticking too rigidly to their diet plan. It’s important to remember that keto is a high-fat diet, not a zero-carb one. The best way to be successful with the ketogenic diet is to listen to your body and make adjustments as needed!

In conclusion, these are the eight most common mistakes that people make when starting a ketogenic diet. By avoiding these mistakes and following the tips listed above, you’ll be on your way to seeing all the amazing benefits of this healthy diet!

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