Quick answer: Common keto mistakes include not eating enough fat, eating too many hidden carbs, not drinking enough water or replacing electrolytes, skimping on vegetables and not planning meals. Early on, the body loses water and sodium as glycogen is used up, which can cause fatigue and headaches. Planning ahead, hydrating and eating plenty of non-starchy vegetables help.
Not eating enough fat
On keto, fat replaces carbs as the main fuel. Too little can leave you hungry and tired. See fat intake.
Eating too many carbs
Hidden carbs in sauces, snacks and drinks add up. See net carbs.
Not drinking enough water
Water weight loss
Glycogen is stored with water, so using it up releases water, especially early.
Electrolyte balance
Lower insulin makes the kidneys excrete more sodium, and potassium and magnesium can drop too. See balancing electrolytes.
Appetite
Thirst is sometimes mistaken for hunger.
Not eating enough vegetables
Non-starchy vegetables provide fiber, vitamins, minerals and antioxidants with few carbs.
Not planning ahead
- Without a plan, it’s easy to slip on carbs or make impulsive choices
- Plan meals, shop with a list and batch cook
- Keep keto snacks on hand
Healthy aging lens
Sustainability matters most. A plan you can keep, built on whole foods, supports long-term health better than a strict diet you abandon.
When to see a naturopathic doctor
- You have diabetes or take insulin, sulfonylureas or SGLT2 inhibitors (risk of low blood sugar or ketoacidosis)
- You take blood pressure medication or diuretics
- You have kidney, liver, gallbladder or pancreas disease, or high cholesterol
- You are pregnant, breastfeeding, or have a history of disordered eating
- You want a keto plan tailored to your labs and goals
See a medical provider promptly for nausea and vomiting, abdominal pain, confusion, fruity-smelling breath with rapid breathing, or very high blood sugar or ketone readings, which can signal ketoacidosis.
Want a keto plan that’s safe for your health?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
Why am I tired on keto?
Often from dehydration and low electrolytes early on.
Can I eat too many carbs on keto?
Yes, hidden carbs can keep you out of ketosis.
Do I need more water on keto?
Many people do, especially early.
Should I eat vegetables on keto?
Yes, non-starchy vegetables are essential.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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