5 Common Keto Mistakes (And How to Fix Them Fast)

Keto is simple, but it’s also very easy to get wrong.

Most people don’t fail on keto because it “doesn’t work.”
They fail because of a few avoidable mistakes that stall fat loss, kill energy, or make the diet feel harder than it needs to be.

Let’s fix those.

Mistake #1: Not Getting Enough Electrolytes

This is the number one reason people feel awful on keto.

When you cut carbs, insulin drops.
When insulin drops, your body releases water and sodium.

That can lead to:

  • Headaches

  • Fatigue

  • Brain fog

  • Dizziness

  • Muscle cramps

  • “Keto flu”

✅ Fix:

  • Add salt to your food (don’t fear it)

  • Aim for 4–6g of sodium per day

  • Supplement magnesium (200–400mg)

  • Get potassium from avocado and leafy greens

Most keto problems in week 1–2 are electrolyte problems, not food problems.

Mistake #2: Overdoing Dairy

Cheese, cream, and butter are keto-friendly — but they’re also easy to overeat.

Dairy stalls fat loss for many people because:

  • It’s calorie-dense

  • It’s easy to snack on

  • It can increase appetite for some

✅ Fix:

  • Use dairy as an ingredient, not a snack

  • Build meals around protein first

  • If fat loss stalls, try 7 days dairy-free and reassess

Keto works best when food is satisfying, not constantly snackable.

Mistake #3: Not Eating Enough Protein

This is one of the biggest keto myths:
👉 “Too much protein will kick you out of ketosis.”

For most people, that’s simply not true.

Undereating protein leads to:

  • Hunger

  • Cravings

  • Muscle loss

  • Low energy

  • Poor training performance

✅ Fix:

  • Include a palm-sized portion of protein at every meal

  • Choose whole sources: meat, fish, eggs

  • Eat protein to feel full, not scared

Protein supports fat loss — it doesn’t stop it.

Mistake #4: Living on ‘Keto Snacks’

“Keto” on the label doesn’t mean calorie-free.

Bars, treats, fat bombs, and keto desserts can:

  • Spike calories

  • Keep cravings alive

  • Stall progress

  • Turn keto into grazing all day

✅ Fix:

  • Focus on proper meals

  • Use snacks only if genuinely hungry

  • Prioritise protein-based snacks (eggs, meat, cheese in moderation)

Keto works best when you eat less often, not more frequently.

Mistake #5: Missing Hidden Carbs

Many people think they’re “doing keto” — but hidden carbs creep in from:

  • Sauces & dressings

  • Nuts

  • Sweeteners

  • Drinks

  • “Healthy” packaged foods

Those carbs add up quickly.

✅ Fix:

  • Track carbs properly for the first 7 days

  • Read labels (especially sauces)

  • Keep total carbs under 20–30g per day

You don’t need to track forever — just long enough to learn.

The Bottom Line

Keto doesn’t need to be complicated.

If results aren’t coming, don’t quit adjust:

✔ Fix electrolytes
✔ Prioritise protein
✔ Reduce snacking
✔ Simplify food choices
✔ Watch hidden carbs

Most people are one or two tweaks away from keto finally clicking.

Want Help Doing Keto Properly?

If you’re tired of restarting, guessing, or stalling — I help people get results with a clear, personalised approach to keto and training.

👉 Apply for coaching at rosscotron.com

Consistency beats perfection every time especially as we go into the new year its worth getting on it now.

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