11 Keto Killing Mistakes You Should Avoid

We all have made mistakes in our life and in what we eat. I’m certainly no exception to making these mistakes.

I’ve made mistakes with my journey into the ketogenic diet, and I’ve seen other people made a lot of

1. Being Afraid of Fat

We all have been lied to that fat is bad, and it’s going to kill us. Ancel Keys started this dogma

decades ago, and the low-fat mantra has prevailed ever since.

Doctors and researchers tell us if we keep eating fat our arteries are going to become clogged and

we are going to die of heart attacks. It’s just not true, and it’s based on weak science.

To be successful on the Keto diet, you have to get over this fear. Our bodies thrive on using healthy

fats. Our livers break down fat into ketones which are the basis of the ketogenic diet. It’s a much

cleaner burning fuel for our bodies.

Satiety is the biggest benefit of eating enough of these healthy fats. You will find that when you are

consuming enough healthy fats, you won’t need to snack between meals.

You may also find that you need to eat fewer meals because you are so satisfied. You can these

start to intermittent fast and only eat within a 6-8 hour window which leads to many other health


Along with this satiety, you will find that when you are consuming enough healthy fats, you won’t be

as tempted to cheat. Let’s face it; it’s hard to stay on plan if you are ravenous. But if your body feels

like it’s satisfied, you are less likely to reach for that sugary cheat treat.

READ ALSO: How To Use A Ketogenic Diet To Quickly Lose 50 Pounds Or More

2. Not Enough Salt

This is along the same lines of the fat-fearing, but you can’t be afraid of salt in the ketogenic diet.

When you are a glucose burner, your body requires a lot of water to use and store glycogen.​

​However, ketones are a much cleaner burning fuel, and they don’t require a large amount of water.

So your body starts getting rid of this excess water which is one of the reasons why you lose a lot of

weight in a short period of time on the Keto diet.

In the process of dumping this water through your kidneys also release sodium, potassium, and


This electrolyte loss is the most common cause of what people call “keto flu”. It can also lead to

things like heart palpitations, constipation, headaches, fatigue, and lightheadedness.

By upping your sodium intake, you limit this loss of electrolytes through the kidneys. I recommend

doing this through good salts like Himalayan pink salts and good quality sea salts. Both of these

have extra minerals that aren’t found in regular table salt.

You can also use so-called “lite” salts. These are usually 50% salt and 50% potassium which can

also help with the potassium loss.

3. Too Much Dairy

Heavy cream, hard cheeses, butter, and cream cheese is delicious and consider a staple in the Keto

diet. The problem is not everyone can tolerate dairy, and this can lead to weight stalls.​

Half of the people I’ve helped over the years have some intolerance to dairy. This intolerance can

lead to inflammation in the body. Inflammation drives up cortisol which hurts weight loss and overall


I also think most people don’t even know they have a dairy problem. They are blaming their weight

loss plateaus on other things in their diet or life.

I recommend going dairy free for 30 days. Then slowly add back in some dairy to see how you feel

and how it affects you on the scale. You might be surprised by what you find.

4. Not Having a Big Enough “Why”

This is another mistake I see not only on the Keto diet but other diets as well. Why are you on the

Keto diet?​

If your reason is just so you can lose some weight and look good, then it’s probably not going to

work or last. When you get to a rough patch, and you will, you are much more likely to quit or give in

and go back to your old ways.

I think the more sick, more unhealthy you are the easier this is to do. Let’s face it, if you have type 2

diabetes, you probably have a better “why” than someone that just wants to lose 20 lbs to look good

in their summer bikini. But that doesn’t mean you have to be on death’s doorstep to come up with a

better “why.”

I recommend digging in and coming up with a better “why.” To do this, ask yourself why every time

you come up a reason for losing weight and getting healthy. When you find an answer for that, ask

why again.

Keep going down that rabbit hole like that annoying kid that keeps asking you why every time you

tell them something. Eventually, you will come up with something more like this.


“I want to lose weight and get healthy because I don’t want to live a short life full with limited

physical and mental capabilities. I’ve seen my love ones die and suffer from complications of


I don’t want to be a carb addict anymore and give into those addictions that make me feel like crap. I

want to be in charge of my health and what food I consume.

I want to live a long and healthy life full of physical activity and mental health. I refuse to be confined

to a wheelchair or bed in my later years. I don’t want to give into dementia or Alzheimer’s.

I want to be a part of my grandchildren and great-grandchildren’s lives until the day I day. I want to

truly be the best version of myself that I can be.”

​This “why” is just an example. Yours will obviously be different and personalized.

Once you have your “why,” I want you to write it down. Physically write it down. There is a better

connection in your brain when you physically write something down.

Now put the “why” where you can see it daily. This can be the bathroom mirror, refrigerator, or

anywhere that you can look at it and read it each day. Better yet, write it down each day.

This will help you when things get tough, and you want to have a cheat. Is that cheat worth more to

you than your “why”? If you have a big enough “why,” you are more like to answer no to the cheat

and stay on track.

5. Eating Too Much Protein

This one is a big one for me. You mean I can have bacon and ribeyes? That was was my initial

reaction with the Keto diet.​

Oh, those glorious fatty meats. I could have days where all I consume is meat.

And while there isn’t a thing as an essential carbohydrate, it doesn’t mean that you can just

consume all the meat and proteins you want.

Instead, proteins should be around 25% of the calories that we consume daily. A better way of

thinking about this is to try to hit around 0.6 to 0.8 gram of protein for every pound of lean body

mass you have.

For me, this is around 90-120 grams of protein a day. You can figure out yours by finding your lean

body mass,

This gram total is just a goal, and you shouldn’t worry too much if you go slightly over or under this

total each day. Don’t think of it in the same way where we have a stricter limit on our daily

carbohydrate intake.

The problem with eating too much protein is our bodies can convert this excess protein into glucose.

This glucose conversion becomes the same problem as consuming too many carbs in our diet.

Another mistake with this protein intake is consuming too much of it in one meal. People that eat

one meal a day are going to have more problems with excess protein than someone who breaks

this up over a couple of meals during the day.

Daily protein intake is highly individualized, and the only real way you are going to know if you are

getting too much protein is to test with blood ketone strips. Check before and after meals with high

protein and days with one meal a day.

Does it affect your nutritional ketone levels? If so adjust.

Finally, I just want to add that protein is definitely needed on any diet. There are more problems with

not getting enough protein then there is with getting too much protein. Still, I recommend not getting

too much protein and stalling your weight loss.



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