11 Keto Killing Mistakes You Should Avoid

6. Snacking

You know you’re supposed to eat multiple times a day? The more, the better, right? Wrong.

If you are following the ketogenic diet and sticking to the plan with plenty of healthy fats, the

opposite is true. You are going to be eating fewer meals not more.

When you are a glucose burner, you need these snacks because your body can only store so much

of it at a time. This glucose runs out quickly, and you need more of this crap fuel. Your body can’t

access the real fuel storage; it’s body fat.​

That’s not the case when you are burning ketones and fat. Even leaner individuals store tens of

thousands of calories of fuel on their body in the form of fat. When you are fat adapted, you can

access these fat reserves.

I find that for a lot of people starting out on the Keto diet, they want to know what they can have for a

daily snack. Yes, you can have snacks when first starting out if it helps you adapt to the ketogenic

diet, but this needs to be one of the first things you cut out.

The good news is if you listen to your body and hunger signals this will happen naturally as the fat

keeps you satisfied from meal to meal.

​The other problems with excessive snacking are it can lead to excess calories and carbohydrates. I

also see where people will use these snacks for artificial sweet treats which I feel like slow down the

getting over the carb addiction process.

7. Habit Eating

Part of taking control of your health and weight loss is taking responsibility. You have the greatest

interest in your health. It’s not your doctor’s responsibility; it’s yours. Take responsibility for that, and

you will find the power of being in control.Humans are creatures of habit. We like routines, and if we

look at our lives, we do a lot of the same things at the same time and location each day.

For me, I found that I naturally ate in front of the television each night. It wasn’t that I was

necessarily hungry, but my mind was conditioned to eat something while watching TV habitually.​

So how did I fix this? First, I asked myself if I was truly hungry. Most of the time I wasn’t, and I just

ignored it, and the craving went away. But if I decided that I was indeed hungry, I got up and ate at

the kitchen table.

That way I didn’t associate eating and watching television together. You also see this

location/activity eating when driving, the breakroom at work, or events you normally associate with

food like the going to the movies.

Another habit is eating at a particular time. Lunch at noon and supper at six. We condition our mind

and bodies to expect food around these times regardless if we are hungry or not.

We look up at the clock and see it’s almost noon so we must be hungry right? Not necessarily. We

need to truly ask ourselves if we are hungry or do we just think we’re hungry just because of the

time on the clock.

You can easily skip a meal or move it back to a later time once you are fat adapted. Remember,

those tens of thousands of calories we have stored up and can access above? We will be fine

without eating at noon every day.

These are habits and not hunger signals. The good news is new habits can be relearned with a little

work and practice.

8. Not Enough Sleep or Handling Stress

Isn’t a diet about what we eat? Yes, it is but other things can affect how easy it is for you to lose

weight and sleep is one of those big things.

We live in a busy, stressful society nowadays. We sit in traffic for hours daily. We have work stress

and more stress when we get home with the family. Then to make matters worse, we stay up late

watching television just to “unwind.”

If you aren’t getting enough sleep, it puts your body under stress. Whenever your body is in stressful

situations it tends to hold onto weight.​

I find that when I get 7-8 hours of sleep each night, the weight comes off much easier. Likewise,

when I’m not dealing with a bunch of stress both in my personal life and work, I lose more weight

and feel better.

Also, when we are tired or more stressed, we tend to make poor choices. It’s much easier to grab

the crap foods in these situations or feel like we need them for a little energy boost.

So get to bed early. Practice some meditations or remove yourself from stressful situations. There

are numerous apps these days that can give you guided meditations, and it takes less than 10

minutes a day.

By getting more sleep and eliminating or dealing better with stress daily, you will find your weight

loss and overall health will improve.

9. Not Personalizing the Keto Diet

The ketogenic diet isn’t a one size fits all diet. It has to be individualized. This personalization

applies to a lot of diets. Many people don’t like this or don’t want that responsibility.​

They want to know exactly how many carbs then can have in a day? How much protein? How much

fats? Just give me an exact plan, and I will stick to it.

On the flip side, there are the people that think just because a particular food is on the approved

Keto-friendly list then can consume all they want of it. That’s not the case. See the dairy mistake


If you want to create the best version of yourself, then you have to be willing to be your science

experiment. Can you have 50 carbs a day and stay in ketosis? Maybe, but you also might find out

that you have to limit it to less than 10 when first starting out because you are so insulin resistant.

How does dairy affect you? How much protein is enough? Too much? How much sleep do I need

each day? Do I have a food allergy to a particular food like eggs?

Only you can answer these question because you are different than everyone else. Use my

guidelines for the Keto diet or anyone else’s guidelines as just that, guidelines. They aren’t hard fast

rules that you can’t or shouldn’t personalize.

Join thousands of of other keto beginners inside The 3-Week Ketogenic Diet and get into ketosis

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10. Having Cheats

“I’ve been so good that I deserve a cheat.” “I have to have a cheat meal once a week.” “I need to

carb refeed”. There’s a thousand more like this.​

If you go into the Keto diet with the mindset of having cheat days or meals, I feel like you are going

to fail long term. It’s just a poor mindset and ultimately cheats lead to failure.

The problem with cheats on the ketogenic diet is it throws you out of ketosis. It can take days even

weeks to get back into ketosis. And just about the time you are back into producing and using

ketones, you cheat again.

And with cheats come carb cravings. These can last for days and make it easier to cheat again.

Remember, you are a carb addict. You wouldn’t tell an alcoholic to have a cheat drink once in a

while would you? So what makes you think it’s ok for you?

If you want to break the addiction and achieve better health overall, you need to realize that you

can’t be cheating.

​Now am I saying that you should just give up and quit if you cheat? Absolutely not. There is a good

chance it will happen. We are human, and we have moments of weaknesses. Just get right back on

track and do your best to figure out how to make sure it doesn’t happen again.

But if you are going into this with the plan of cheating, then I don’t recommend even starting the

ketogenic diet. Do some other diet that is more forgiving when you “cheat” because the Keto diet

isn’t it in my opinion.


There are several more common Keto diet mistakes that I have done and seen, but these are my

top 10. I may do a follow-up article and more in the future.

What is your biggest mistake that is on this list or ones that didn’t make my list? I’d like to hear about

it in the comments below.​

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