What You're Doing Wrong on Keto 


As you probably know, Keto is a very effective diet that not only helps with medical 
conditions like PCOS and diabetes, but can also help you burn fat and lose weight.

It continues to become more popular and is trending in just about every health and 
weight loss community you can find.

The problem is that while all of the versions of the Ketogenic diet are effective, some of 
them are not exactly accurate or related to the original form of the diet. If you are just 
starting out or hitting a plateau, you might want to remind yourself of these facts about 
the diet. 


1. Keto Myths

Among the multitudes of books, magazines and self-proclaimed gurus, there is a lot of 
information that is either being misused or applied incorrectly by the followers of these 
sources. 

If you’ve been into the keto lifestyle, then it’s incredibly likely that you’ve either read, 
heard or repeated some of these views yourself. 


“I can eat all kinds of fat without any repercussions.” 

If you had a diet that consisted of healing servings of trans fats, then it should be fairly 
obvious that you wouldn’t be eating a safe diet. Some fats can cause a lot of problems 
when they are in too high of an amount. The best fats to have would be the omega-3 
fatty acids that you get from some fish and plants fats. These are beneficial to the body 
because they can fight inflammation that reduces your quality of life.  

The general consensus is that you should eat as much fat as you need to be satiated, 
but this doesn’t mean nothing but butter and bacon and steak every day. Try to 
incorporate more healthy fats like olive oil, nuts, and avocado.  




“I will eat nothing but meat, eggs, and cheese.” 

This will be discussed more later, but while protein should be eaten in moderate 
amounts, you may not want to consume nothing but foods with a high protein content. 
This, combined with higher calories and lack of fiber, might make a diet heavy in meat 
and cheese difficult for your digestion.

Please Note – There are versions of the Keto diet called Keto Carnivore, where all you 
eat are animal products. This is not the traditional form of the ketogenic diet. That 
doesn’t mean it isn’t effective for fat loss, but be aware of the nutrients you are 
consuming. 


“Ketogenic diets are temporary and you just gain the weight back.”  

This belief generally comes from the uninformed opinion that keto diets lack nutrition, 
and that you will eventually become deficient in some essential mineral or vitamin, but 
the reality is that proper keto diets are formulated to give people all of the nutrients that 
they need so they can function more efficiently. 

Ketogenic diets are also a lifestyle choice that help you to avoid eating foods that 
contain various toxins, preservatives, and fats that contribute to inflammation, which is 
one of the most common contributing factors to disease.  


“Keto diets can put you at risk of CAD”

The idea that keto diets can make coronary artery disease possible is simply not true. 
This is because coronary artery disease is primarily caused by inflammation. When 
you’re not eating any of the unnatural foods that are essentially banned by well 
balanced keto diets, you’re more likely to reduce inflammation. 

This can be great for your entire circulatory system. One of the first things that happens 
is that you’ll notice that you have a much healthier blood pressure. 






2. Not Eating Enough Protein

The term “moderate protein” has been a cause for confusion many times when people 
are doing the keto diet. While this is not a typical low carb, high protein diet, you still 
need to meet your protein goals.

When your protein is too low, you risk hair loss, muscle loss, and issues with low 
energy. Make sure you calculate your macros to be in ketosis, and keep protein as a 
minimum goal to reach every day.


3. Failing to Get in Enough Electrolytes 

Another common mistake people make when they are on a ketogenic diet is not getting 
enough electrolytes. Keto is a great diet to be on when you want to lose weight and 
burn excess fat, but it is also a diuretic. This means you are going to lose a lot of your 
electrolytes, so you need to stay hydrated, while also making sure you get adequate 
amounts.

The 3 main electrolytes you need to focus on are sodium, magnesium, and potassium. 
Sodium tends to be the easiest one to get adequate numbers of, since you can get it 
from regular table salt, bone broth, and even pickle juice.

For magnesium, try taking a magnesium supplement in addition to natural food sources. 
Potassium is often the most difficult, but you can get it either by eating foods like fish 
and avocado, or by making an electrolyte drink with water and light salt. This is a 
combination of potassium and sodium.


4. Restricting Yourself Too Much

On the keto diet, it is vital that you are getting enough fats. These fats serve different 
purposes in the body and the process of digestion. Some of them can help with 
inflammation, nutritional absorption, and a host of other processes. They can also be 
broken down into chemicals that the body needs for specific actions. 

If you have been on the keto diet for a few days, and find that you are not satiated, fat is 
probably to blame. While you don’t want to have unlimited fats, you should eat enough 
healthy fats to become satiated, but not uncomfortably full.

5. Using Only the Scale to Measure Your Progress

While it’s always a good idea to have some awareness of where you are in your 
progress, continuously worrying about how much you weight is going to take all of the 
joy out of your journey. This stress can even have a very negative effect on your 
emotions, and additionally your hormones. 

Heaping that kind of stress onto yourself can also make it very hard to want to continue 
with your diet. It’s a lot better to let your health be the gauge of how you feel. Weight is 
influenced by water weight and muscle mass as well, so actual body shape and general 
health would be a better way to make an assessment. 

This is especially true when you are only using a scale to measure your progress. With 
keto, it is possible to lose inches without actually losing pounds, especially when you 
start exercising and adding weight training.

Tracking your progress includes a combination of the scale, taking measurements, 
seeing how your clothes fit, taking progress pictures, and of course just seeing how you 
feel.


6. Eating the Wrong Fats

When you do add in more fats to your diet, make sure you are having the healthiest fats 
possible. You should be avoiding vegetable oil, for example. These kinds of fats can 
seem to sound healthy when they’re packaged in certain containers, but the typical 
quick glance indication that it’s not healthy is the plastic packaging. These oils can 
completely derail your progress and you’ll want to stay away from them at all costs. 


7. Being Inconsistent

Consistency is key with the keto diet, for multiple reasons. For one thing, it not only 
takes several days just ot get into ketosis, but it can take up to 6 weeks to reach full fat 
adaptation.

If you get out of ketosis every week or so, you are never going to reach full fat-burning 
mode. Here are some helpful tips to keep you on track with your keto diet. 

?	Get involved with a health accountability project. You can make a pact with some 
friends to help you stay on track. The one who quits has to buy a meal for 
everyone. 
?	Make meals that you can take with you to work, school, or snacks that can hold 
you over until it’s meal time at home.
?	Cooking meals ahead of time can help you to always have something ready no 
matter what. That will help you make sure that you’re not having to cook while 
you’re hungry and end up cheating completely.
?	Be sure to stay hydrated, because this can cause a lot of systems to work harder 
than they need to. Proper hydration also helps you to get rid of wastes that are 
leaving your body as your fat is broken down. 
?	Try fasting here and there. This gives your body a chance to reset itself. A fast 
every so often can greatly improve your weight loss efforts. Just be sure that you 
aren't ever starving. 
?	Call restaurants ahead of time so that you know what low carb options are on 
their menu. This will make sure that you don’t get stuck just eating a salad 
without dressing.
?	Know as much as you can about the keto diet. The more you know, the more 
freedom with food you will have. You can also look at recipes and find some go 
to recipes that you can whip up effortlessly when you’re in a hurry. 
?	If you have bready, or cookie type items in your kitchen, you’re flirting with 
failure.The best thing to do would be to get rid of anything like that as soon as 
you know your’re going on the diet. When people come by your house, you can 
simply give it to someone who you know would like to take it. People rarely say 
no to treats unless they're also on a diet. 


8. More Tips for the Keto Diet

Stop comparing yourself to other people. Your results may never be same no matter 
what you do because all human bodies are different. Bone structure influences a lot of 
how people look, so until they can change the way bones look, your genetics have a lot 
more say in how you’re going to be shaped. 

Spend some time learning to accept yourself, and avoid repeating negative mantras that 
can lock in a negative attitude about your own appearance. 




Don’t Get Caught Up in Processed Foods

You’ve probably seen those pre-packaged foods at the store. They probably say 
something about being keto approved or low carb, but the reality is that those kinds  
of foods are basically empty calories. They are also full of salt and preservatives. The 
main thing about keto is that it works the best when you’re eating whole foods. 

That means foods that are either raw or cooked in their natural state. This guarantees 
that you’ll know exactly what’s in your food. Those health bars really much better. If 
you’re in a serious hurry it would be better to just have a piece of fruit or a handful of 
nuts. 


Weigh or Measure Your Food

Making sure that you’re staying with the correct healthy range of food for proper keto 
diet formulation can be easily achieved by using a food scale. If you don’t use one, 
you're left having to guess which can lead to either having too much or too little. 

That can be bad because lots of small setbacks can add up to months of lost progress. 
Now that the internet has become a massive marketplace for all kinds of low cost items, 
you can easily find a low cost scale that can help you to keep track of your carb intake, 
and keep your protein level balanced for your dietary needs. 
 
