Starting a keto diet can feel like a blind date – you think you know what to expect, but reality quickly shows you that theory and practice are two different things. At first, I thought it was enough to ditch bread and sugar, and everything else would fall into place. I couldn’t have been more wrong. I had headaches, felt like a zombie, and kept asking myself: “Why isn’t this working when I’m following all the keto rules?!”
This article is a collection of my experiences – what I’ve discovered on my own plate, and what others have taught me. If you’re just starting or things aren’t working out despite your best efforts, chances are one of the mistakes below is sabotaging your results.
1. Not Enough Fat
What it looks like:
In the beginning, we’re scared of fat. A teaspoon of olive oil feels like a sin. So we end up eating eggs… dry. Or chicken with veggies – and we’re starving an hour later.
Why it’s a problem:
Fat is your fuel on keto. Without enough of it, your body won’t have energy and will start craving carbs again.
How to fix it:
– Add butter, olive oil, mayo, or avocado to your meals.
– Make sure every meal contains a fat source – yes, EVERY meal.
– Don’t fear calories – fat keeps you full and helps you burn fat more effectively.
My mistake:
I once ate a “fit keto lunch”: chicken breast and salad. No oil. No avocado. Nothing. I ate… and an hour later I was shaking with hunger. Then I grabbed a “keto bar” – basically nuts and erythritol – and the cycle continued.
2. Too Much Protein
What it looks like:
Your plate looks like a gym meal: eggs, chicken, tuna, cheese… all at once. Result? No ketosis, no progress.
Why it’s a problem:
Excess protein can be turned into glucose through gluconeogenesis. Too much protein = higher blood sugar = no ketosis.
How to fix it:
– Adjust protein to your activity level – more only if you lift weights.
– Eat protein to satisfaction, not overindulgence.
– Listen to your body, not just macro calculators.
3. Lack of Electrolytes
Symptoms: headaches, dizziness, cramps, fatigue – aka the “keto flu.”
Why it happens:
Keto flushes water from your body – along with sodium, potassium, and magnesium. Without them, you’ll feel terrible.
How to fix it:
– Salt your food generously – even 1–2 teaspoons daily may be needed.
– Eat avocado, spinach, and pumpkin seeds for potassium and magnesium.
– Supplement with magnesium – citrate or glycinate forms are best.
My tip:
Start your day with “electrolyte broth” – ½ tsp salt + hot water + lemon slice. Amazing for energy and focus.
4. Eating Too Often
What it looks like:
Three meals, two snacks – because “you have to eat on keto.” But why? If you’re not hungry, you don’t need to eat.
Why it’s a problem:
Constant snacking disrupts fat burning, digestion, and can cause inflammation.
How to fix it:
– Trust your hunger cues – eat when you’re truly hungry.
– Gradually increase time between meals.
– Don’t fear hunger – it’s a signal, not an emergency.
5. Too Many Sweeteners and Keto Desserts
What it looks like:
Daily “keto cake” with erythritol. Chocolate. Keto muffins. Then cravings hit again and again.
Why it’s a problem:
Some sweeteners (like maltitol, sorbitol) can raise blood glucose and insulin. Plus, sweet taste alone can keep sugar addiction alive.
How to fix it:
– Choose erythritol, stevia, or monk fruit – and use them only occasionally.
– Don’t build your keto around desserts – they’re a treat, not a base.
– If you crave sweetness daily – check for underlying causes (low fat? poor sleep? stress?).
Sweetener facts on keto:
Not all sweeteners are created equal. Some, like erythritol, stevia, and monk fruit, are considered metabolically neutral. They usually don’t raise blood sugar or insulin.
But others don’t pass the keto test:
– Maltitol – often spikes blood sugar and causes bloating.
– Sorbitol, xylitol – can act like carbs in some people.
– Aspartame, acesulfame K – may raise insulin despite zero calories.
Best approach? Test with a glucose meter, or better yet – limit sweet taste altogether. Keto isn’t about replacing sugar. It’s about freedom from cravings.
6. Lack of Patience and Unrealistic Expectations
What it looks like:
A week or two in… no weight loss, so you quit. Or you jump between plans and supplements in frustration.
Why it’s a problem:
Ketosis is a process. Your body needs time to shift from sugar to fat. Some people adapt in a week, others in a month.
How to fix it:
– Track more than weight: energy, sleep, hunger, focus.
– Give yourself time.
– Every body is different – and that’s okay.
7. Ignoring Simple Ways to Lower Glucose
What it looks like:
You follow your macros, track your carbs – but blood sugar still swings.
One simple fix:
A 10-minute walk after meals can lower blood glucose by 20–30%. Muscles use up glucose directly – no insulin spike needed.
How to apply this:
– Walk around the house after each main meal.
– Choose movement over sitting – it doesn’t need to be intense.
– After dinner, wash dishes by hand or take the dog out.
This really works – especially if you’re eating borderline keto foods like root vegetables or nuts.
Conclusion
Keto can be simple and enjoyable – but only when you understand how your body works. It’s not about calorie math, but about listening to yourself. Add salt, fat, movement, and patience – and keto will start working.
Let this article be your guide and reminder that mistakes aren’t failures – they’re lessons.
– with energy and balance,
Pozi von Cuks
