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
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
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
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
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
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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