Common Mistakes on the Keto Diet – And How to Avoid Them

April 29, 2025

3 min reading time

The ketogenic diet has gained massive popularity over the last few years, and for good reason. When done properly, it can help with weight loss, improve energy levels, balance blood sugar, and even support mental clarity. But like any major dietary change, it’s not without its challenges. Many people jump into keto without fully understanding how it works, which often leads to frustration, plateaus, or giving up altogether.

If you’re just starting – or even if you’ve been doing keto for a while – this guide will walk you through some of the most common mistakes people make on the keto diet and how to avoid them. By steering clear of these pitfalls, you’ll give yourself the best chance of success.

1. Not Eating Enough Fat

It might sound strange, but many people on keto still fear fat. After years of being told that fat is the enemy, it’s hard to make the mental shift. But fat is your new fuel on keto. If you don’t eat enough of it, your body won’t have what it needs to run properly in ketosis.

Tip: Focus on healthy fats like olive oil, avocados, nuts, seeds, fatty fish, and coconut oil. Don’t be afraid to drizzle extra oil on your salads or add avocado to your breakfast.

2. Overeating Protein

Keto is not a high-protein diet – it’s a high-fat, moderate-protein diet. Eating too much protein can actually kick you out of ketosis, as excess protein gets converted into glucose in a process called gluconeogenesis.

Tip: Stick to moderate portions of meat, fish, eggs, and dairy. You don’t need a steak the size of your head – balance is key.

3. Not Getting Enough Electrolytes

When you first start keto, your body loses water and electrolytes quickly. If you’re not replacing sodium, potassium, and magnesium, you may experience the dreaded “keto flu”: headaches, fatigue, cramps, and irritability.

Tip: Add a pinch of sea salt to your meals, sip bone broth, and eat potassium-rich foods like spinach and avocado. A good quality electrolyte supplement can help too.

4. Obsessing Over the Scales

It’s easy to get caught up in the number on the scale, but weight loss on keto doesn’t always follow a straight line. You may lose water weight quickly, then stall as your body adjusts.

Tip: Focus on how you feel, how your clothes fit, and whether your energy and focus have improved. Keto is about health, not just a number.

5. Eating Too Many “Keto” Processed Foods

Supermarket shelves are now packed with “keto-friendly” snacks, bars, and desserts. While convenient, these are often highly processed and full of artificial sweeteners and additives that can slow progress and mess with your gut.

Tip: Stick to whole, real foods as much as possible. That’s the heart of what clean keto is all about – and why I always recommend starting with a proper foundation.

Want to Do Keto the Right Way?

If you’re looking for a simple, straightforward guide to getting started with keto, without the confusion or fads, then check out my eBook “Introduction to Clean Keto Diet.”

It breaks down: