Ketogenic Diet Mistakes

Hey everyone!

There are a few minor mistakes that beginners make when starting out on their ketogenic journey. In this post, I will talk about a few of these common problems and offer some solutions to them.

Let’s get started.

Keto Diet vs Keto Lifestyle

For those of you who have read any of my other posts, this will sound familiar. I am constantly referring to the ketogenic lifestyle and reminding everyone that it is not a diet. By definition, a diet is something we do for a short while to lose weight. The ketogenic lifestyle, to be effective, needs to involve you changing the way you view eating, and adopting an entirely new outlook on food.

The ketogenic Lifestyle can be and should be sustained for the rest of your life. When done properly, it presents no danger to you. There are a few habits you will need to form to keep your body healthy, but theses are easy and make sense.

So remember, ketosis is the state your body is in when it is burning fat for energy, and it is a safe place for your body to be for the long term. Your body runs more efficiently using fat for fuel, and your brain function will improve as it uses ketones (instead of glucose) to process input.

Not Enough Fats or Eating the Wrong Fats

This is one of those areas that we need to change our thinking about foods. It has been ingrained in our minds that if we eat fat, we will get fat. We need to change that thought to “If we eat the wrong kinds of fat, we will get fat.”

There are good fats and bad fats. Avoid the bad fats. Eat the good fats. We should be avoiding the processed fats, like vegetable oil, or other processed oils. Cooking with these should be avoided, as should eating the foods that contain saturated fats and have been cooked in them.

We want to be getting the majority of our calories from saturated fats, monounsaturated fats, polyunsaturated fats, and good fatsnaturally occurring trans fats. Consuming these fats have a multitude of health benefits. It is easy to consume these fats as they occur naturally in many foods like cheese, eggs, dark chocolate, butter, avocados, extra virgin olive oil, fish oils, and many kinds of nuts, to name a few.

The addition of fat bombs to your eating habits will help ensure you consume enough fats every day.

So remember, don’t be afraid to eat fat, just make sure you are consuming the right kinds of fat.

Dehydration4 weeks

When you are in ketosis, your body will release a lot of water. This water needs to be replaced on a daily basis, to the tune of about a gallon (4 1/2 litres) of water a day. That may sound like a lot, but if you have water at hand all day, and just sip it, you will easily drink this amount.

Keeping our bodies hydrated is vital to keep our organs functioning properly. Our kidneys and liver need water to expel the fat from our cells and to produce ketones for our body to use as fuel. If we are dehydrated, our bodies will continue to store the fat for use later, the exact opposite of what we want to happen.

So remember to drink water throughout the day to stay hydrated and to get rid of those false hunger thoughts that we have when our bodies just need water.


I will call this mistake measuring to cover a few areas where beginners to the Keto lifestyle make mistakes.

First, try not to obsess over the scale. The important part of this change in your eating habits is to find a way to make it sustainable. Change the recipes you use by finding a few keto cookbooks and making different foods so you can find the food that YOU love to eat and that keep you on ketosis. Put away your scale. Look in the mirror. Notice that your clothes are loose. Remember that you are in this for the long haul.

Second, stop comparing yourself to others. Every person is unique and an individual. Just because the ad says that you can lose 20 pounds in 20 days, doesn’t mean it will work for you. You are building a long-term lifestyle that will keep you healthy for the rest of your life. You live your life, and let others live theirs.

The third area that we get stuck on is measuring ketones. I talked about this in a previous post so I won’t go into detail here. Just remember that if you are eating the correct ratio of macros (fat, protein, carbs), you will stay in ketosis and you don’t need to be constantly measuring your ketones and wondering or worrying if you are in ketosis. Let the results speak for themselves.

So remember, the biggest part of the keto lifestyle is how you wrap your head around this brand new way of thinking about food. Get the mind game sorted out, and you will guarantee your own success.

Not Enough Sleepsleep

The last area I will speak to today is sleep. As you go into ketosis, you may notice that you are having a little trouble sleeping. Don’t worry about it. Give yourself the time you need to get your sleeping back into routine.

Remember that you need between seven and nine hours of sleep every day for your body to recover from its daily activities. This is especially true if you have incorporated weight lifting into your daily routine. Your muscle need rest in order to rebuild and grow.

So plan your life to allow for at least seven hours of sleep every day. Eight or nine is better. Try it. You will be amazed at how great you feel.

Last Words

So there you have it. The five most common mistakes that beginners to the keto lifestyle make. Nothing too serious, and they are easy to avoid or change. A lot of this lifestyle is changing our thinking. Do some reading and research and you will find that eating your foods in a ketogenic lifestyle pattern is sustainable for a long time is will benefit your life with good health and longevity, not to mention the clarity of mind that accompanies the lifestyle.

Thanks for listening. If you have any questions or comments, please leave them below.

See you in the next post.

Have a great day!

Tom Fitzsimmons


  1. Hi Tom,

    I’m currently looking for a way to change my lifestyle into a healthier lifestyle, and changing my diet habits is one of my goals for 2019

    I’m glad I found your article about what is a ketogenic diet and ketogenic diet mistakes, it’s so easy to start a new diet that promise great changes in our body that most of the people forget to read more about it and it won’t last no more than the first month.

    I like the way you say, a diet is something temporally, but to see good results it need to be a change of lifestyle, good results are the result of a change of lifestyle and a new way to live, diet is important and we all should take time to know if those changes are the one for each one.

    I will keep the note you mention on your article today, that changes will be perceive by others not before the first 12 weeks, but the true is, are we changing diet or lifestyle to please others or to feel better and have a better life?

    • Agreed! We need to make these changes for ourselves, but the ego within does like it when others notice a difference. It just keeps us motivated.

      Thanks for the comment.

      Have a great day!

  2. Thank you so much for this informative post,i will recommend this post to everyone out there trying to reduce weight and burn enough fats .how often do the body need water when on keto diet? And in what quantity? I read your earlier post about ketogenic foods and it made a lot of sense. 

    • Good Morning

      You need to be drinking water throughout the day, trying to drink at least a gallon of water each day. It is vital to stay hydrated to allow your body to function properly.

      Thanks for the comment.

      Have a great day!

  3. Hello and thank you for your informative article. I really enjoyed reading it. I am very intersted in loosing weight and getting back in shape with healthier lifestyle. I am really impressed with ketogenic diet and they it can impact the whole body.

    I am very interested in actually adopting this diet as a way of life and not just the way of loosing some weight temporarily. Thank you so much for sharing this information.

    I appreciate it.


    • Thanks for the comment. With a little thought, and effort, the keto lifestyle can be maintained.

      Give it a try You will like the results.

      Have a great day!

  4. Thanks for the keto weight loss and fitness, in this article you made mention of ketosis as the state your body is in when it is burning fat for energy, and it is a safe place for your body to be for the long term.does this mean we have to stop eating meals with excess fat or we eat them at a moderated manner?

    • Being in a state of ketosis is safe for us. Our body gets used to using ketones (the energy produced from fat) for energy. The body is amazing at adapting and being healthy if we give it he correct foods.

      The keto lifestyle is all about getting the majority of our calories (75-90%) from good sources of fat. Things like cheese, butter, avocados, fish, and grain fed meats. 

      Give it a try. You will like the results.

      Have a great day!

  5. I was first introduced to ketosis by Dr. Atkins. I had progressed to a weight that I decided was unacceptable and picked the Atkins brand as a path to a more healthier weight to mass ratio. It works! I can still remember when my body made the switch. It was not a subtle event. Suddenly I lost energy, was a bit lite headed and not sure what was going on till I read that vitamins was essential for the body to get its required nutrients. That worked too! 

    That was 20 years ago and I need to meet my ketones again. Does age have an effect on ketone production? Will entering into ketosis have a positive effect on someone that has been diagnosed with a fatty liver?

    I am 60 now and am finding it harder to get to that ketogenic fat burning mode. 

    • Hi Paul

      Thanks for your comment and question. I did a little reading online and discovered that there is a link between a ketogenic lifestyle and the reduction of the fatty liver. There is still more study that needs to be done, but there does seem to be a link. You can read this study for more info.


      Have a great day!

  6. Loving how you broke this down, To show exactly how long it would take and whats better than what. This is great content love it!!

  7. Hi there, thanks for solving some of the diet mistakes people new to the ketogenic diet often make. It’s probably like most lifestyle changes, it takes a little trial and error.
    I did try the ketogenic diet twice (I’ve dabbled with all diets in my time trying to find what works for me). However, it didn’t agree with me as I suffer clinical depression and as the brain needs carbs to make serotonin I found this out the hard way and slid back into a severe depression – both times. I’m not sure many people understand this side effect on certain people and I would like to know your thoughts on this?
    I now literally have to eat whole grain carbs for my mood. I would love it if I didn’t need to as I wouldn’t have to work so hard in the gym to stay slim haha, but there is no other way for me and I will not consider antidepressants for obvious reasons.

    • Hi Stephanie
      Let me preface this comment by saying I am not a doctor, nor do I profess to have all the answers. I generally just speak to what has worked for me, or what I have learned through research.
      That being said, I did read an article on the Bulletproof Blog that has a lot of good information. An interesting part of the article is the section that says if the fats you eat are high quality, natural fats, your body would be able to produce the serotonin it needs. Again, I’m not a doctor, but I do know that keto has worked for a lot of people.
      My most recent post is a review of Keto Clarity by Jimmy Moore. That book speaks to a lot of medical conditions that are helped by the keto lifestyle.
      Might be an interesting read for you.
      Thanks for the comment.
      Have a great day!

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