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Home Keto Diet 5 Reasons Why Most People Fail On the Keto Diet

5 Reasons Why Most People Fail On the Keto Diet

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Is it really possible to eat whatever, not watch calories, and melt away stubborn fat at home without much strenuous exercise at the gym?

What to do in these cases of “stubborn” fat?

According to health & wellness experts, the ketogenic diet is a great solution for the transformation.

5 most common keto fails

The ketogenic diet allows you to enjoy delicious meals and lose weight, and feel more energized even while avoiding sugar and carbs.

One of the main reasons so many people fail on the ketogenic diet is that they try to cut out too many carbs and sugar too fast, which then puts the body into shock.

If you want to transition into a keto diet and lose fat faster smoothly, keep reading as our medical team explains what 5 mistakes to avoid that can help you be successful on your keto journey.

#1 Rushing into the ketogenic diet

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Surely you’ve heard of the stories of people slimming down with keto (when doing it right). 

Thousands of men and women, all over the world, have used this eating strategy. It’s proven, and the results speak for themselves. Many people are able to lose flabby arms, big thighs, and stubborn body fat. The ketogenic diet is perfect for those who want to burn fat and improve their overall health.

But before you get too excited, look at this change with responsibility. 

According to health and wellness expert Dr. Alexander H. Blackwell, “Low carbohydrate diet is a very knowledge-based diet.” 

“Rushing in without a plan is short-sighted as it will most likely fail,” Blackwell says.

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If you rush in without a plan, here’s what might happen: 

  • You will keep craving sweets because you won’t know enough about healthy dessert substitutes.
  • You will keep snacking on unhealthy food because you won’t have a well-thought-out meal plan that keeps you pleasantly full.
  • The weight won’t go down. It might even go up!

Instead, Dr. Blackwell recommends a professional, custom plan based on your body type, age, and eating preferences.

“Look for support and ideas on how to manage the diet correctly,” he says. “Your health is the number one priority – take care of it!”

#2 Not getting enough nutrients

Vitamin B

People report reducing carbs and then feeling tired. Nutritional imbalances might be the reason why this happens.

“If you choose to do keto without professional guidance, you run the risk of not getting enough nutrients, for example, vitamin B, which is mostly found in whole grains,” explains Blackwell. 

“Lacking them can make you feel tired, reduce your energy levels, and slow down your weight loss progress.”

Fortunately, you can still have a nutritious and balanced diet with keto-friendly foods. You just need to eat the right stuff.

Try upping your seeds, nuts, and leafy vegetable intake.  However, not all fruits and vegetables are suitable for such a diet, so always check the nutritional information if you are not sure.

If you still feel like you’re not getting enough of something, speak with a professional to get your diet tailored to your needs. Most keto dieters fail because they tend to go on this journey on their own instead of consulting with a professional. Weight loss is only possible when you eat in balance.

#3 Eating too many carbs


The reason why the ketogenic diet can be so effective for many people is ketosis.

Ketosis is an intense, fat-burning state. Instead of using carbohydrates for energy, our body starts to use our fat as fuel. This can double our weight loss results. 

But to enter ketosis, we need to limit carbohydrate intake. 

And here’s the problem. “Many people don’t realize how many carbs are in common, healthy foods,” says Dr. Blackwell.

Eating too much fruit is a common example. You think you’re doing a great job, but actually, you’re blocking yourself from entering ketosis. Keep reading to see how to avoid such mistakes.


The recommended carb intake is around 5% of our total calories. Finding this carb reduction tough when first getting started on the ketogenic diet is normal. Too low carb intake can also have unpleasant side effects so be mindful about tracking your food and nutrients.

Avoid processed foods as much as possible. It’s not easy, but try to prepare meals in advance.

However, it is essential if we want to reach and maintain ketosis. That’s the way to start burning off fat and achieving the body of your dreams. 

And thankfully, things get easier after the first week or two because our body starts to adapt. 

#4 Not being in control of your food

Keto diet cravings

Sometimes the scale stops moving because we unknowingly lose control over our food. 

“There are so many reasons why the number on the scale won’t move. If you ate out at a restaurant,” explains Blackwell. “You’re not in control of your food.”

With low carb diets, it’s very important to know exactly what you’re consuming, so, try to eat at home whenever possible. This is a moderate protein diet, so you can eat meat, but remember that the fuel for your body comes from healthy fats: avocadoes, olive oil, olives, nuts, and fatty fish.

However, it doesn’t mean that you absolutely cannot eat out. There are ways to stay lean AND enjoy a restaurant dinner.  And they don’t involve bothering the waitress with questions like “Is this keto-friendly?”.

All you need to do is be aware of what’s in your meals and simplify your choice-making process.

A great way to do that is to have a handy tool with an eating-out guide, which will make your keto weight loss journey smooth and temptation-proof. Download an app for proper calorie intake counting.

Various keto diets offer different approaches, so choose the one which suits your needs and lifestyle. You can even combine this diet with intermittent fasting for the best results.

#5 The “Google Curse”


With a bit of light research on Google, you’ll find thousands of keto weight loss transformations. The proof is everywhere, and it’s easy to get excited. 

Many people read a few articles, note a few keto recipes, then try to get started on their own. 

But this can be ineffective. Just knowing you need to reduce carbohydrate intake is not enough. Often, the meals you find online are good by themselves yet may cause nutritional imbalances when combined. Eating keto means eating healthy, nutritious food full of healthy fats. Your food intake has to be properly counted for this diet to work.

Don’t start the ketogenic diet without help, especially if you don’t know the answers to questions like these: 

  • “How many calories should I eat to achieve weight loss?”
  • “Which healthy foods are sugar bombs?”
  • “Which foods are sugarless yet delicious?”
  • “How will I get enough fiber without exceeding my carb limit?”
  • “How will I get enough minerals and vitamins to sleep well and have more energy?”


Keep in mind that you can avoid all the mistakes mentioned above and improve your health with this popular diet. All you need is a good program and the right mindset. Eating keto might be difficult at first, but once you are in ketosis, it becomes easier.

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

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Comments (1)

  1. avatar
    Claudia Blaha
    1 Sep, 2022 at 5:22 pm

    Need to loose weight fast


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