Alternative MethodsConventional Methods

June 16

8 Most Common Keto Diet Mistakes

Cameron Hunter
Core Spirit member since Dec 24, 2020
Reading time 5 min.

The ketogenic diet is crazy popular right now. For a lot of people, it feels like a manageable shift in eating style which may help them feel and look much better. After all, how difficult can a diet be to sustain if you are permitted to eat butter, bacon, cheese, as much avocado as your heart desires?!

However there are so many things people get wrong about the keto diet–not only with regard to what foods to eat, but also how much to consume, the best approaches to implement the diet plan, and what the actual benefits (and risks) are. And keto pros are becoming tired of this. Here is what they want you to understand.

1. It is not only about eating fat.

Many people hear”keto” and instantly think”fat.”

But that is not the entire story. “You can eat more fat, but the type of fat you eat does matter,” says Molly Devine, R.D., a registered dietitian and adviser to KetoLogic.

“We really are what we eat and if the animals providing your dietary fat are eating poor-quality food, guess what? Their fat is pretty poor quality, too,” she states. “Grass-fed and free-range animals produce foods with higher nutritional quality, which is free of added hormones and other toxins that can lead to disease and metabolic dysfunction. Including a wide variety of fats, both from animals and plants will create a more balanced and interesting diet.”

2. It is also not only about eating animal products.

Butter. Bacon. Cheese. *Insert heart eyes emoji here. * These are things you can consume on keto, possibly in larger quantities than if you were following another kind of diet. However, you don’t have to consume them.

“This assumption that ketogenic diets require animal products is problematic because it sets up a false dichotomy between keto and vegetarianism,” states Catherine Metzgar, Ph.D., R.D., a registered dietitian and nutritional biochemistry specialist who works with Virta Health. “It is certainly possible to eat a vegetarian or lactose-free ketogenic diet.” In reality, lots of her clients do it, “ she says. It’s only an issue of some careful planning.

3. Nope, it is not a high-protein diet.

“This isn’t a low-carb, high-protein way of eating,” Devine points out. As it is so common nowadays to highlight protein consumption, a great deal of keto dieters accidentally OD on the substance, which takes you out of ketosis. “FAT needs to be your primary fuel source and that means finding pure-fat sources that don’t include protein. Your body will convert excess protein into glucose for fuel and this will spike insulin, preventing ketosis.”

4. Um, YES, you must be eating veggies and fruits.

“A lot of people also think that they cannot eat fruits or vegetables on a ketogenic diet,” states Pegah Jalali, R.D., a registered dietitian in Middleberg Nutrition. If you take something away from this guide, make it this: You certainly still should consume fruits and veggies, regardless of what sort of diet you are on.

Additionally, there are a number of veggies and fruits which are keto-friendly. “You can eat many low-carbohydrate vegetables like zucchini, cauliflower, mushrooms, cucumbers and more,” says Jalali. “Fruits are a little harder to fit into a ketogenic diet, but many of my patients enjoy raspberries and other low-carbohydrate fruits in portioned amounts.”

5. Nutrient deficiencies and other health problems are a concern.

There are a few frequent health problems which happen on keto, the majority of which may be prevented through careful preparation.

“The ketogenic diet has many side effects and this is why it’s important that individuals work with a medical professional like an M.D. or R.D. who has experience with the diet,” says Jalali. “Some common side effects are constipation, elevated cholesterol, kidney stones, vitamin deficiencies including zinc, copper, selenium, and vitamin D.”

Mineral and electrolyte deficiencies are also rather common in the first phases of keto. “Many people become dehydrated and deficient in electrolytes as the body sheds large amounts of water from carb restriction,” clarifies Devine. “Sodium, potassium, and magnesium are the big three that I supplement with at this stage.” (All these hydration supplements could be added to your own water .)

Cholesterol levels are also occasionally influenced by the keto diet. “It’s important to ask your physician to check a fasting lipid panel before starting a ketogenic diet and three months later if you plan to continue,” states Julie Stefanski, R.D., a registered dietitian and specialist in the ketogenic diet.

“In a recent study which used a ketogenic meal plan for a year, researchers saw a rise in LDL (bad cholesterol), but the change was felt to be minimal,” she states. “On the upside, they also documented a desirable increase in HDL (good cholesterol) and a decrease in triglyceride levels and inflammatory indicators, both of which are risk factors for heart disease.” Nonetheless, it is a good idea to involve a dietitian or doctor in your keto diet programs so that you can track the health impact.

Obviously, this is not a comprehensive list of everything which could go wrong on keto, however as you can see, there are a few valid concerns . Which leads us to…

6. It is traditionally a therapeutic diet–which has consequences.

The keto diet can improve your health. However, it’s also not a dietary choice to make on a whim–and it’s *not* merely a slightly-more-intense variant of other low-carb diets.

“Although ketogenic diets have recently come into vogue, it’s incorrect to label this as an offshoot of Atkins,” states Metzgar. “Ketogenic diets have been therapeutically used for over a century to treat refractory epilepsy in children. In addition, clinical trials of ketogenic diets demonstrate that they can result in profound health improvements and medication reductions for people living with type 2 diabetes. While there are many benefits to a ketogenic diet, it does change the body’s metabolism. People should consider it more like a medical choice they plan to commit to rather than just something to ‘try.’”

7. Cheat meals on keto aren’t a thing.

“To experience the full benefits of a ketogenic diet, consistency matters,” states Metzgar. This means not veering off track every week to indulge in a”cheat” meal. Every time you eat carbohydrates, you take yourself out of ketosis, and you’ll need to begin all over again to get back into it.

“Forgoing the staple of a modern diet, carbohydrates, requires effort, sacrifice, and in many cases navigating social situations,” she adds. “Without a strong motivation or medical need, it can be hard for an individual to commit long-term to a ketogenic diet.”

8. Keto does not guarantee weight loss.

“There’s a misconception that keto automatically leads to weight loss,” Stefanski states. In fact, weight loss isn’t the point of the keto diet. It is likely to lose weight on keto, however in addition, it is possible to gain it, she points out.

“I really wish that people considering keto as an option for weight loss would meet with a licensed nutritionist first to assess the real reason for excess weight gain,” adds Stefanski. “If the cause of a person’s obesity is stress eating or not enough exercise, keto isn’t going to fix those issues. When a keto dieter gets bored, they’ll be right back where they started.”

While keto is certainly a viable solution for many , it might also be worth it to explore different methods before making a decision about which eating style to pursue, such as mindful eating, IIFYM or macro counting, or intuitive eating.


Leave your questions here

To write a comment you must
Category filter
Concern filter
Type filter

All categories

Wellness Coaching
$10 USD
Ask a Question?

Supportive reflection of a current question that you would like clarity around. Using the SMART method to seek quidance in stepping onto your path of potential…

Beverly Lynn
$150 USD
Reiki Services (distant healing session)

In this hour long distant healing session I will use long distance Reiki, crystals and essential oils to balance your Chakras. Balancing your Chakras allows en…

Erin Kirby
Tarot Reading
$10 USD
Intuitive Tarot Reading

Affordable Tarot reading to offer guidance on any given concern.

Elphie Shoppe
$10 USD
Talk Therapy Sessions

Hello there: These times are dread. Do you need to talk with a safe professional about a troubling personal challenge? I am a professional listener and will li…

Eulalee Thompson
Tarot Reading
$10 USD
Tarot Reading

I offer tarot readings with a 100% accuracy rate. The tarot is meant to give you advice, to point you in the right direction or to provide you with clarity. Bu…

Zara Kalil
Angel Healing
$10 USD
Mental Health Advice & Tips

I can help you with past issues and give advice and tips on how to better your life. I can see through my third eye and receive messageson what you need to do …

Beings Of Light
Life Coaching
$10 USD
Discovery call

Are you interested in supporting your health with safe and effective holistic medicine? Not sure if you should switch diets, work with a health coach or explor…

Suzana Da Costa
Wellness Coaching
$50 USD
Mental Health and Holistic Lifestyle Coaching

Hi there! I’m Doug and I offer 1 on 1 Holistic Lifestyle and Mental Health Coaching sessions. Navtigating life with mental health issues of any sevarity is a h…

Doug Peterson
Wellness Coaching
$10 USD
Mental Health and Holistic Lifestyle Coaching Consultation

Hi there! I’m Doug and I offer 1 on 1 Holistic Lifestyle and Mental Health Coaching sessions. Navtigating life with mental health issues of any sevarity is a h…

Doug Peterson
Career Coaching
$195 USD
Holistic Lifestyle & Nutrition Coaching


If this sounds like you, then you don’t need a new diet… you n…

David Giddings
Bach flower therapy
$120 USD
Bach Flower Essence Consultation

Exploration of where you’re feeling stuck or limited in life and recommendations of Bach Flower Essences to help loosen and dissolve old patterns.

Suzana Da Costa
Cognitive-behavioral therapy
$100 USD
Subliminal therapy

In this service we will use Subliminal therapy and Sound healing as alternative to tradition cognitive behavioral therapy.

We are born with our thoughts. Do n…

Ahmed Amin Youssef
Psychic Reading
$10 USD
I will do oracle and tarot card readings

I will do oracle & tarot card reading in any area of your life. You will get answer from the Angelic, Elemental, Faerie or Galactic realms. I will share wi…

Wisdom Realms
Spiritual Healing
$10 USD
Intro 2 Alignment Healing Chant


That is my greeting to the spirit within you. Join me for a welcome introduction session to celebrate my arrival at Core Spirit!

For 15 minutes I wi…

Ti3rc3 Fire
$55 USD
Psychic Medium Readings

READINGS Currently, all readings will be offered virtually. Appointments are available on Tuesday and Thursday mornings between 9am-1pm (UK Time Zone). When we…

Jan Morgan
Oracle Cards Reading
$25 USD
Psychic Reading 15 Minutes

Well-versed in the main 5 clairs, I will Intuitively answer your questions for 15 minutes.

Jyll Hoyrup
Emotional Stress Release
$150 USD
Creatrix® Breakthrough

This is a revolutionary process, SPECIALLY designed for women. You will be able to clear your most depeest BLOCKS and limiting beliefs. 

This is the only too…

Tamar Viva
Distance Healing
$10 USD
Energy Healing (Distant)

Distant Energy healing promotes relaxation, reduces tension and stress and will support an overal sense of well being after a treatment. It is an effective ad…

Beverly Lynn
Emotional Freedom Technique
$10 USD
Transform Your Relationship With Your Money

In this session, you will learn the basics of Emotional Freedom Technique, or EFT. Together we will use that technique, sometimes called simply tapping, to sor…

Nancy Allen
Personal Development Coaching
$10 USD
Anxiety and Depression - Coaching Consultation and Assessment Call

Are you looking to begin making a change in your life and become the best version of yourself by breaking free from the emotional barriers that has been blocki…

Amritha Kailas
Mind Control
$72 USD
Women's Emotional Wellness and Transformation Coaching

Are you dealing with confusion, low esteem, anxiety, depression, overthinking , relationship issues and trying to find focus, confidence, purpose, peace and b…

Amritha Kailas
Past Life Regression
$10 USD
Soul Readings

Your Soul is an accumulated repository of existential experience.

Access your creativity, things you learned from past lives.

Healing, you learned how to mak…

Core of Your Spirit
Emotional Freedom Technique
$105 USD
EFT tapping - Heal your past and uncover your authentic self

EFT (Emotional Freedom Techniques) is also know as EFT tapping. It is a mind-body approach which helps us to improve our physical, emotional and mental well-be…

Sina Weber
Tarot Reading
$10 USD
Single Card Pull

I will pull one single card for you to answer any question or concern. Typically, these types of quick readings are good for yes or no questions or simple answ…

Megan Zavar