The keto diet: Benefits, common mistakes, and how to avoid them

The ketogenic diet (KD) has become one of the most talked-about eating plans in recent years, celebrated for its potential to transform health and aid in weight loss. By drastically reducing carbohydrates and prioritising fats, the diet forces the body into ketosis - a metabolic state where fat becomes the primary fuel source. However, while the keto diet offers promising benefits for managing various health conditions, it’s not a universal solution or a lifelong plan. Understanding its applications and potential pitfalls is key to achieving safe and sustainable results.

Why do people choose the keto diet?

Initially developed as a treatment for epilepsy, the keto diet mimics the metabolism of fasting. Today, it’s being researched for its potential to manage conditions such as:

• Neurological disorders: Alzheimer’s, Parkinson’s, and multiple sclerosis (MS).
• Blood sugar imbalances: Metabolic syndrome, type 2 diabetes, and PCOS.
• Cancer support: By reducing carbohydrate intake, the diet limits sugar availability, which cancer cells rely on for growth.
• Gastrointestinal conditions: Dysbiosis, parasitic infections, and Candida overgrowth.

Many also adopt the keto diet for weight loss, from shedding a few extra pounds to combating obesity. However, while the diet has promising applications, it’s essential to approach it with caution. Without expert guidance, keto can lead to side effects such as constipation, electrolyte imbalances, nutrient deficiencies, hormonal disruptions (especially in women), and cardiovascular risks.

9 common keto diet mistakes (and how to avoid them)

To safely maximise the benefits of the keto diet, steer clear of these common mistakes:

1. Eating too much protein and not enough fats

Restricting carbs is quite straightforward when talking about the KD. However, carbs are not the only macronutrients that increase insulin secretion and as a result store blood glucose in fat cells. Proteins as well can cause insulin spikes when over-consumed. The only macronutrient that doesn’t spike insulin is pure fat. For this reason, you need to adhere to very specific fat/carb/protein ratios when following a Keto Diet.

Unless you consult a nutrition expert you will not be able to structure a plan based on these ratios. Moreover, most people need a slight adjustment to these ratios to ensure safety and long-term health. What’s more, we have learnt to fear fat, but the truth is that “fat is burnt in fat!”. Protein should still be a condiment to veggies (mainly green!) rather than the main meal.

2. Choosing low-quality fats and proteins

While when eating in restaurants, the options are quite straightforward, the majority of foods you consume need to be of high quality in order to achieve your goals, whatever they are. Gulping down processed, industrialised oils and fats will not help you reach your goals.

Anti-inflammatory fats, on the other hand, like oily fish, grass-fed meats, pasture-raised eggs, cold-pressed olive oil, olives in brine, avocado, avocado oil, extra-virgin coconut oil, raw nuts, seeds and their butters, ghee, some grass-fed dairy, lard, tallow, cocoa butter nourish the body. Of course, you will not be eating the same amount of all fats. You need more polyunsaturated fats and less saturated fats.

3. Overeating

Restricting carbs doesn’t mean you can have as much protein and fat as you like. It is still important to be eating until you are 80% full and not uncomfortably full. While focusing on calories is not a good habit, calories are still calories. if you are having lots more calories than you are burning, it makes sense that you will burden your body, not lose weight and certainly not gain full KD benefits.

4. Not drinking enough water

Carbs are stored with water. So the KD is a dehydrating diet. Get ready for lots of peeing when you first jump on the diet! We don't want you dehydrated though, so it’s very important that you keep an eye on your daily water intake.

You will need good mineral and electrolyte balance on top of lots of fluids, in order to keep well hydrated. in addition, toxins are stored in fat cells. Your body doesn’t like toxins circulating in your blood. So if you are not drinking enough water to flush those toxins out, your body will not get rid of fat cells (and toxins)!

5. Consuming hidden carbs

Most people underestimate how many carbs are found in certain foods, for example, dairy contains some carbs (it’s not plain protein and fat), in the form of lactose. Usually, the less fat in the dairy, the more the sugars. Also, coconut yoghurts, even unsweetened ones, do contain quite a few carbs. Relying mainly on vegetables for carbohydrate intake increases the chances of a successful KD.

6. Eliminating too many carbs

... like completely eliminating fruit and certain vegetables from the diet. Like any other diet, the KD should be a varied diet. With time, you will be able to tolerate more carbs than when you begin.

7. Restricting calories

You can't restrict both calories and carbohydrates. Your body will be starving and you will wreak havoc on your metabolism. The moment you stop the KD, you will gain all your weight back and much more. You should be eating roughly as many calories as your BMR requires.

8. Relying on non-caloric and 'light' products

Such as artificial or even natural non-caloric sweeteners and other processed similar products. These products are quite processed and slow down the burning of fat. Also consuming such sweet products, without calories, triggers the brain to ask for something sweet, and here come the cravings!

9. Giving up too soon due to the 'keto flu'

Finally, some people give up after only a few days on the diet. This usually happens because they experience what is commonly known as the 'keto flu'. If you don't drink enough water and don't get enough electrolytes, you risk ending up with an electrolyte imbalance (feeling ill, as if you have the flu, brain fog, dizzy, fuzzy-headed, faint, anxious and often having a metallic taste in the mouth).

For this reason, it is very important that you increase your sea salt (or Himalayan salt) intake while on the diet. If you feel dizzy or unwell, and after sweating, add 1/4 to 1/2 tsp of salt to water and drink immediately. Some people, especially those who exercise a lot, might need some extra supplemental electrolytes or a homemade electrolyte drink. 

The ketogenic diet can offer significant health benefits when done correctly, but success requires careful planning, proper guidance, and a personalised approach. Always consult a qualified nutrition expert before starting the diet to tailor it to your needs and avoid potential risks.

By focusing on quality foods, balanced macronutrients, and staying well-hydrated, you can make the most of the keto diet while minimising side effects.