10 Common Keto Mistakes Getting In the Way of Your Weight Loss

If you drastically cut carbs out of your diet and replacing them immediately with tons of heavy fats — even if they’re “good” ones like olive oil and avocados  — your body might not know how to handle it. This can lead to something called keto flu, which includes annoying symptoms like brain fog, nausea, fatigue, headaches, dehydration, and irritability. Slowly minimizing your carbs can be a way to avoid this.

Just because proteins don’t have carbs doesn’t mean you can go crazy on it all the time. According to Eric Berg, DC, this can lead to fluid retention, decreased appetite, fatigue, and even gout. One sign you might be consuming too much protein is having foamy urine. If cutting your protein intake doesn’t clear up your symptoms, you should definitely get a check-up from your doctor.

Although most keto diets don’t include any calorie-counting, you are still consuming way more fatty foods than usual — which can obviously backfire if you overdo it. This is one of the easiest mistakes to make on the diet, which can lead you to believe it’s not actually working. Remember, too much of anything, even healthy food, can still be bad for you. 

Staying hydrated is important for all of us, but especially for those on a ketogenic diet. According to Carb Manager, the lack of carbs also makes your body retain less water, meaning you can become dehydrated more easily. Aside from common symptoms like headache and fatigue, not drinking enough water on keto is another way you can accidentally cause the diet to stall.

Like protein, dairy might seem like the perfect keto-friendly snack instead of carbs. While that can be true in moderation, the American Diabetes Association explains how amino acids in things like milk and cheese might cause your insulin to spike, which can kick you out of ketosis. 

We’re a big fan of how the keto diet lets you enjoy your favorite sweets with a few recipe tweaks, but again, it’s easy to go overboard on these delicious treats. Desserts can quickly become addictive, even if you’re using healthier sugar alternatives. Substitutes like stevia and xylitol can also still mess with your blood sugar levels, so try not to binge on keto-friendly confections.

You probably already know to avoid starchy vegetables like potatoes, but there are other sneaky veggies you might not realize are packed with carbs. For instance, adding just a cup of peas to your salad can pile on 21 extra grams of carbs. Corn is another culprit with nearly 30 grams of carbohydrates in a cup. Thankfully, you can still get tons of nutrients from vegetables by choosing yummy low-carb options like avocado, asparagus, spinach, eggplants, and bell peppers.

It’s not just keto followers who forget about these essential fatty acids that our body can’t produce on its own. Omega-3 and omega-6 help fight off inflammation, which is important for everyone but especially when you’re on such a restrictive diet. Ignoring omega-rich foods like salmon, walnuts, and chia seeds can unbalance your body and make it seem like all your hard work isn’t paying off.

Most of us are told to cut back on salt for health reasons, but those on the keto diet should think about increasing their sodium intake. While in ketosis, kidneys flush out more than the usual level of sodium in our urine. Carb Manager explains how this can lead to a lack of vital electrolytes, which is another way to trigger “keto flu.” Don’t be shy about sprinkling a bit more onto your food.

As with any diet, you need to make sure it’s the best option for your health. Any significant change to our daily eating habits can cause serious issues. For instance, if you’re someone who’s been told to cut back on salt, your doctor might not advise starting a diet that requires you to add more of it to your meals. 

Don’t worry, if keto isn’t right for you, there are plenty of other great options for losing weight and living your healthiest life! Maybe something like the Meditteranean diet (which allows for carbs) could be a better fit. Everyone is different, so it’s just about finding what works best for you.