Keto Pitfalls Part 1: How to Avoid These Common Mishaps

The ketogenic (keto) diet is a global phenomenon. According to data from Grand View Research, this particular market is valued at over $12 billion! In many ways, it’s no surprise that so many people are signing up. After all, it promises weight loss, better energy, improved focus, and much more.

While its benefits are enticing, many people make mistakes that can hinder their progress or make the diet more complicated than necessary. Indeed, the diet’s restrictive nature means a high failure rate. After all, it involves reducing your carbohydrate intake to below 50 grams a day. So, wave goodbye to those delicious morning muffins!

We understand that embarking on the keto journey at Premium Jane can be challenging. That’s why I’ve compiled a guide to the most common keto mistakes and how to avoid them. There are many such errors, so I’ve divided this content into three parts. Let’s begin!

Cutting Carbs and Increasing Fat Too Quickly

According to Johns Hopkins Medicine, the typical American diet includes 250+ grams of carbs daily. It’s quite a fall from that to 50 grams or less! One of the most grievous keto diet mistakes is to cut carbs at warp speed, which results in the individual feeling drained, moody, and overwhelmed.

Your body uses carbohydrates as its primary energy source, and switching to fat metabolism takes time. Therefore, reduce your carb intake incrementally rather than trying to go directly from 250 grams to 49 grams or less. Perhaps decrease it by 25-50 grams a day and slowly make your way into ketosis.

While the diet calls for increased fat intake, doing so too quickly can play havoc with your digestive system. With this in mind, gradually introduce healthy fats such as olive oil and avocados to your diet.

Not Getting the Right Amount of Omega-3

While keto encourages high-fat foods, many overlook the importance of balancing fat intake with omega-3s. There’s evidence that humankind evolved on a diet with a near-even ratio of omega-6 to omega-3 fatty acids. However, the average Western diet has a ratio of 15:1 or even higher.

We need omega-3, as these essential fatty acids reduce inflammation, support heart health, and improve mental clarity. Relying too heavily on omega-6-rich fats (like vegetable oils) can lead to an imbalance, negating some of keto’s benefits. Overconsumption of omega-6 can also increase the risk of conditions such as cancer, cardiovascular disease, and inflammatory diseases.

You can avoid this blunder by incorporating more fatty fish into your diet. Salmon, mackerel, and sardines are excellent sources of omega-3s. Aim to include these in your diet at least twice a week. High-quality fish or krill oil supplements can help fill the gap if fish isn’t your favorite food.

Also, avoid processed foods and vegetable oils high in omega-6 fats. Focus instead on healthy fats like flaxseeds, chia seeds, and walnuts.

Failing to Consume Enough Water

Dehydration is one of the biggest challenges on keto, yet it’s often overlooked. In fact, the United States National Academies of Sciences, Engineering, and Medicine state that men need 3.7 liters of fluid a day, while women require 2.7 liters.

In reality, the average water intake among Americans is just over a liter, and 95% of us get less than 3 liters. Therefore, you need to break this habit fast because the keto diet’s diuretic effect causes you to lose water quickly, especially in the early stages. You may experience fatigue, headaches, and even constipation without enough hydration.

Track your water intake, aiming for 3+ liters of water, though you may need to adjust based on activity levels and climate. Also, drink consistently throughout the day; don’t wait until you’re thirsty. Sip water regularly to stay ahead of dehydration.

If plain water gets boring, try adding a squeeze of lemon or cucumber slices for a refreshing twist.

Not Consuming Enough Salt

One of the first things people hear about healthy eating is to “cut back on salt.” Dietary Guidelines for Americans recommends limiting sodium to below 2,300 mg per day. By contrast, we consume about 3,400 mg on average.

However, the rules are different on keto. As your body loses water, it also flushes out electrolytes, particularly sodium. Not replenishing sodium can lead to fatigue, dizziness, and muscle cramps, making it harder to stay consistent with the diet.

So, you shouldn’t necessarily fear salt. Unlike high-carb diets, keto allows you to consume more salt since your body processes it differently. Therefore, you can drink bone broth or add pink Himalayan salt to your meals for an easy sodium boost. Also, consider electrolyte supplements since a high-quality product can really help during the early days of keto adaptation.

Being Unprepared for the Keto Flu

The “keto flu” is one of the most dreaded parts of starting the ketogenic diet. Symptoms like fatigue, headaches, irritability, muscle cramps, and nausea often occur during the first few days as your body adapts to burning fat for fuel instead of carbs. This transition can feel overwhelming if you’re unprepared. As you may have guessed, it’s one of the main reasons why so many people abandon their diet prematurely.

When it comes to the keto diet, it’s a case of “fail to prepare, prepare to fail.” To help manage symptoms, you must stock up on foods such as bone broth, avocados, nuts, and coconut oil.

Apart from increasing your sodium intake, you also require additional magnesium and potassium. Buy foods such as spinach, almonds, and salmon to help meet your needs.

Following the first tip, reducing carbs gradually, can soften the transition and reduce the severity of keto flu symptoms. Finally, consume plenty of water, especially in the early days, as dehydration is a major contributor to keto flu symptoms.

I’ve Only Just Begun! Come Back For More Solutions to Common Keto Diet Mistakes

According to those who have stayed the course, the keto diet is transformative. However, your chances of succeeding depend on how well you approach things. Remember, for the vast majority of people, it’s among the toughest lifestyle changes to make.

Following the above tips will better equip you to succeed. I encourage you to check out our keto selection, which will give you a much-needed boost. Also, make sure you return, as I have two more blog posts coming up that are dedicated to uncovering and solving ketogenic diet errors.