Keto Diet

7 reasons why most people fail on the Keto Diet

And even when you do everything by the book, the weight doesn’t go down anyway? You must have heard about the mouth-watering Keto diet and its weight loss miracles.

No hunger, No cravings, No belly fat…

You can have it all! But only if you can avoid these 7 major Keto dieting mistakes. Make sure you don’t miss a word as what you are about to read will determine whether you will lose weight on Keto, or not.

#1 Mistake. Rushing into KETO

Yes, a high-fat, low-carb Keto diet can melt 20lbs per month. Or even more, if you are doing it right! You likely heard Keto stories in which people regained their confidence and health, and completely lost flabby arms, big thighs or belly fat. So it’s only natural you’d want to try it out as soon as possible.

But you can end up worse than you were before.

Here’s why

We talked about this to health & wellness expert Dr. Alexander H. Blackwell
Keto is a very knowledge-based diet,” Alexander says.
“Rushing in without a plan is short-sighted as it will most likely fail.”

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

Instead, he recommends getting a custom plan created by professionals for your body type.“Look for support and ideas on how to manage the diet correctly,” he says.
“Your health is the number one priority. Invest in it now so you could save money in the future.”

#2 Mistake. Not getting enough B vitamins

Vitamin B

“B vitamins are mostly found in whole grains,” explains Alexander—and lacking them can make you feel tired, which can then lower your energy levels and slow down your weight loss progress.
Fortunately, you can still get plenty of B vitamins from keto-friendly foods like meats, eggs, and dairy products, seeds and nuts, and dark, leafy vegetables like spinach and broccoli.
If you’re still feeling passive, talk to your doctor about taking a B vitamin supplement to boost your energy levels.

#3 Mistake. Eating too many carbs

Carbs

Why don’t people lose weight on the Ketogenic diet?
They’re consuming too many carbs. Without even realizing it!

To reach Ketosis — a metabolic state in which your body intensely burns fat for energy instead of glucose — carbohydrates must be cut down drastically.
In fact, only around 5% of your total calories should come from carbs (like fruits).

Struggle

It’s okay to struggle with carbs reduction when first adjusting to the Keto diet. However…

To reach and maintain Ketosis (that rapidly burns fat), carbs must be decreased to the recommended range.
But here’s the problem: “Many people might not realize how many carbs are in common foods,” says Dr.  Alexander H. Blackwell.
Wellness education specialist Nare Davoodi, RD, adds: “It is a common misconception to think you are in ketosis after doing the Keto diet for 7-14 days. But what often happens is people are not calculating their intake correctly.”

To make sure you reach your intake goals, consider tracking your macronutrients through an app like Keto Cycle.

#4 Mistake. Eating too much protein

Protein

Those keto macronutrients come into play again here, too.
“When our body digests protein, a small amount is converted to glucose,” says Alexander, which can then slow down your body’s ability to go into ketosis, he adds. (Glucose is a sugar; sugar is a carb).

Instead of using the keto diet as an excuse to eat as much bacon and steak as you’d like, remember that your main goal on keto is enjoying healthy fats (nut butters, olive oil, avocados).

So lower the protein intake a bit and make sure to have some form of healthy fat with every meal.

#5 Mistake. Not eating enough fiber

Fiber

Since the keto diet focuses on a super low-carb lifestyle, you might not be eating as much fiber as you were before.
(There’s tons of fiber in fruits and whole grains—two things you can’t have much of on keto.)

“Fiber is essential to help regulate hunger and fullness cues, and to provide long-lasting energy and a steady blood-glucose level,” says Alexander.
“A low-fiber diet is less satisfying, which can lead to overeating later.
Another thing about a low-fiber diet:
You might be messing with your gut bacteria.
“Diets lower in fiber will have a lower diversity of good bacteria, which can also contribute to weight gain,”
It is recommended to eat more vegetables (the darker color, the better) or refresh your body with fiber supplements.

#6 Mistake. Leptin resistance

Leptin resistance

To put it simply: leptin is a fat-controlling hormone.

It tells your brain when your body is satiated, so it can know when to stop eating. Leptin is produced by your fat cells – and it is mostly responsible for regulating how many calories you consume, how many you burn, and how much fat you carry on the body.

Leptin resistance appears when you have plenty of leptin, but your brain doesn’t receive the messages anymore.
That creates snacking habits and overeating that eventually leads to excessive weight gain.
The major causes of leptin resistance include:

– Funky sleep patterns
– A diet full of processed foods
– Overeating
– Stress 

You can fix leptin resistance with a Keto diet since Keto meals mostly consist of whole foods.

“Healthy sources of protein, fat, and fiber are proved to help sleep better, decrease sugar pangs, and minimize constant-snacking possession.”

#7 Mistake. The “Google curse”

Google Search

Most people rush into Keto after researching it on Google.
Reading three articles or having a cookbook usually is a great indicator the diet will fall flat.
It is essential not only to know Keto allows bacon, butter, and dark chocolate but also to understand:

– How much calories one should consume to lose weight
– Which foods are disguised sugar bombs and which foods are sugarless yet heavenly delicious
– Vegetables, dairy, and nut butter are on the Keto list, yet the grams of carbs add up fast if you’re not tracking
– A great Keto meal plan improves sleep quality and provides all the minerals and vitamins the body needs

The Solution to Not Losing Weight

So, how do you successfully lose weight on the Keto diet?
And how to make a diet enjoyable, so you wouldn’t stop it after a few weeks of torture?
We are all different; therefore, our bodies will react individually to each variable.

Understanding which habits and foods work best with your body will take some trial and error, but in the end it’s worth it. Run through the reasons above, and you will be ready to begin the journey to your dream body.

Here are people results that did try this personalized Keto meal plan for at least 28 days.

Margaret
Margaret, 40
Debra
Debra, 43
Virginia
Virginia, 47

Take a 2-minute quiz and find out how much weight you can lose in 28 days.


64 Comments

  1. Very informative article on how to succeed on the Keto diet.

  2. I lost a few pounds, but found l had no energy after a week! Got into ketosis, but so easy to fall out of it.

    1. If you don’t have enough energy you may not be getting enough salt or better, electrolytes. Look for substitutes to the things you crave. There are many wonderful recipes for bread (made with coconut and nut flours), cakes and puddings. After a while you will love the food, the energy and general ‘wellness’, that you won’t be tempted to fall off the wagon.

      1. Walmart(and probably other grocery stores) sell bottled water containing electrolytes.

      2. Thanks for your comment! I see so many people who don’t succeed that it makes me worried and your comment is what I was thinking about doing to help me succeed! Thanks for the support!

    2. Fight through it. It’s worth it. Soon you won’t even be hungry

  3. Been on Keto about 2 yrs lost 25 lbs and now maintaining my weight. Once in a while give in to a craving of French fries…,,but back on Keto the next day.

  4. I’m 66yrs & have been ion Keto for 1 month on 9/24. I weighed in at 245, now down to 237 but I just can’t seem to eat 1500-2000 calories daily. I do watch my carbs & protein intake. I purchased the Keto shakes with more fat grams than protein/carbs. I feel like I am still missing something. Are there any places that prepare Keto meals to purchase? I hate cooking do to arthritis so my daughter does all the Keto cooking now, she loves it (she has lost weight very well). I’m slowly getting there. Help!!

    1. Factor 75…tasty too!

      1. Too many carbs in Factor 75. I tried them

    2. I used to have reumitoid arthritis really bad & in so much pain I couldnt even enjoy anything in my life. God led me on a journey to natural foods and healthy fats everyday. I am now 65 and I feel great. No pain. On the keto diet I get healthy foods and a lot of healthy fats each day.Thank God there is a way to live without pain. I feel good everyday. Please let this help someone else who is dealing with pain.Thank You! LouAnn Kline

      1. That is one thing I loved about the keto diet , my joints felt great. Also felt like I had more energy and the brain fog went away, almost as if someone turned on the lights . It suddenly became not so much about the weight ,but how good I felt on keto.

    3. Smart bun sandwiches, tuna salad with zero calorie Mayo, shirataki noodles, light Alfredo sauce and spaghetti squash, light Caesar dressing, bolthouse cilantro avocado dressing, spinach and pepper salad and keto cabbage soup. That is what I’ve been eating everyday for a couple of weeks while doing intermittent fasting 8:16. It’s tough but when you see the weight fall off you get motivated to do it. I’ve lost 8 pounds so far. I also bike and or run at least 500 cals and do some light weight training. Get yourself a fit track scale. That thing will tell you literally everything about your body. BMI, water rate, how many calories your body burns while at resting rate, bone mass and muscle mass, subcutaneous fat, protein rate, etc. hope this helps

  5. Hi there,

    I’m on keto since May this year ( 5months)
    I enjoy the food and the feeling after eating a meal. However I haven’t lost any weight and I struggle with energy. I didn’t have enough fat to start with but increased and I felt a bit better. Then I did a blood test as my iron results were super low- however with a supplement it got back to normal. Waiting for my keto meter to start measuring my ketones. Can ayone recommend an electrolyte powder in Australia? Also, has anyone experienced very very deep sleep? I have that quite often… When I wake up in the morning I Dont know where I am.
    I track my carbs 20g and proteins not to over do it… Not sure what else to change. Any help would be appreciated. I should lose about 5kg (not too much but enough to feel comfortable )

    1. Me too !
      I’m not loosing weight
      But I feel better without all those carbs
      I would love to loose 15 lbs
      I’m 5’2 and 143 lbs
      But being 60 doesn’t help .
      I need help!

      1. Track your micros. I use an app that tells me the exact nutrient in everything and eat. I would also increase your steps…. walk an extra 20 min a day. It will make a HUGE difference.

      2. You guys!!! It’s not always about loosing weight….loosing inches of fat is more important. Weigh yourselves when u start and weight once a month. Take arm, thigh, chest, hip, upper and lower abdomen measurements. Check those every 2 weeks.

      3. Maria

        I feel your pain I have the same issue and nothing I have tried seems to work.

      4. You have to take the calories into account as well. I wasn’t losing as much as I thought I would until I read an article about the calories in the butter/nuts/fat/meat. Started eating more veggies and salad (which I hated until I added a small handful of pumpkin seeds, sunflower seeds and crushed nuts sautéed in butter, yum!) cut down on the meat as I’m a female and that’s a factor in Keto too. So far I’ve lost 10kgs 😁 good luck 👍

    2. Best electolyte powder is Ultima – absolutely love Raspberry. I found when i counted absolutely everything went into my mouth for a few weeks, i was consuming more calories then i should have – i started weighing and measuring everything. After a while you get better at ‘eyeballing’ what you should be having but still, even a tiny calorie surplus will create a negative affect. I always err on the side of caution and tally my calories each week. Means when i get to my last day of the week (monday’s – as it’s easier to drop calories on Monday then end of week and weekend), i reign it all in based on how my total week went.

      Work out your calories by entering details into TDEE calculator.

    3. Hello. Do intermittent fasting along with KETO that will help a lot. I do IF from 8 pm to 12 noon the next day. All is Can have during those hours is plain water plain tea black coffee ☕️ no sugar substitute is allowed try it For at least three or four days a week and you will see the results. 30 minutes Of exercise !! That will help tremendously!! Even just walking. Between 12 noon and 8 pm I do two low carb meals and one snack !! Hope this helps.

      1. SO helpful! Thank you!!!

    4. Use the app keto cycle and buy a personalized meal plan for 1 year on it. .and follow the app only.

    5. I’ve struggled for years and still do intermittent keto/low carb lifestyle. I have hypothyroidism so my weight doesn’t come off as quickly as everyone else’s BUT I finally figured out that even though I was supposed to be eating 1600 calories a day it was too much for me. It just made me maintain. I figured it out by having a Samsung gear watch and tracking my activity in addition to taking my food. Eating breakfast for me was where I consumed the most calories and I would be hungry all day. So now I skip breakfast which not everyone should do but I’m ok. I have a light snack a few hours later lunch and dinner and maybe a small keto dessert or snack later like peanut butter and celery. It wasn’t what I was eating but how much.

  6. I lost 40 lbs but Keto alone didn’t work 100%. You need to incorporate intermittent fasting and some type of exercise.

    1. Yes I do the same. It had helped me so much

    2. While exercise is good for you and all, I been at keto for 3 years and lost 140 lbs on diet alone, I’m no couch potato, but I don’t work out. I have maintained and am 40 lbs from goal.

      1. I started January 1st and have lost 9#’s so I’m pleased with that. I really thinking to be successful you need to also watch your calories as well. I tried keto a year ago and didn’t do well because I think my mental state was that anything without carbs were free so I was consuming way to many calories!! I suffer from arthritis and notice that my pain is lessened eating this way. So many hidden sugars in our foods today which cause many health issues!!

  7. This is very helpful

  8. I have no energy I feel like I’m okay and the diet’s working but I’m not in ketosis after 2 and 1/2 weeks and I’m eating and all the foods that are required for me I’m older and I’ve dieted all my life I’m really worried that I’m just messed up and can’t lose anymore I need help.

    1. Try some ketones! You will have alot of energy with them!

    2. I read if you don’t add enough salt and/or electrolytes when on Keto you can get really tired and feel terrible – Keto flu! In a ‘ normal ‘ diet there is a lot of salt in breads, pastas and processed food, try more salt, especially if you are getting leg cramps ( but don’t pile it on, salt is an additive, not the main flavor!) I just do the salt as I can’t afford electrolytes and I’ve lost 10kgs, good luck

  9. So very helpful reading all the comments and reply – thank you

  10. Very interesting reading all the comments. Will definately help me throughout this program.

    Thanks very much.

  11. I first started keto by accident. I was diagnosed with fatty liver and googled what foods I should be eating. I found Eric B. and he said eat 5-7 cups of raw vegetables a day and small amounts of fatty proteins. I chose roast chicken and smoked salmon and coleslaw packs. The weight started to fall off and I felt so much better. More reading and I found I was on keto. I now do intermittent fasting (IF) and it’s easy once I eliminated all grains and starchy vegetables. 3 months in and I’m down to 1 – 2 meals a day, blood pressure is normal for a 20-30 year old (I’m 67), I’ve lost 15kg (33lbs) and I feel great.

    1. Another plus – after 6 months on Keto, a liver scan showed that my NAFL was healed. The Fibro Scan CAP score (fat) before Keto was 390 and is now 226 (normal). The kPa score (stiffness) was 13.5 and is now 6.2 (normal is 5.5). My doctor and I believe that Keto is the reason for my healthy liver.

  12. Thats my plan! (Only no snack) I went from 156 to 133 in five months. Went down from size13 pants to size 6.

  13. Have just started intermittent fasting,only have about 4 kilos to lose. Am interested in incorporating keto so have been doing a bit of research on the subject, have found everyone’s comments very useful. Thankyou!!

  14. I am down 17 pounds in 3 weeks. I’ve been doing intermittent fasting as well as Keto. I’ve tried many other apps and diets. This app was a game changer for me. So easy to use and easy to click through the recipes to find another meal or snack if you don’t have the ingredients for it. Highly recommend to take the guess work out.

  15. I am 78, lowered my blood pressure on keto, are on half-strength blood pressure tablets thanks to keto diet

  16. 14 months “Keto for Life” at 58 and 60! Lost 20 pounds, husband lost 35 of middle age pudge in the first 60 days… I advocate for it as a lifestyle change vs a “diet”. Healthier than ever 🙂

  17. Try drinking ketones(it gets you in ketosis in under an hour) while on the keto diet along with the intermittent fasting and exercise… I’ve lost over 30pnds so far in 2 months and have lots of energy!!

  18. It starts as soon as you wake. Having ghee and mct oil in your coffee is how hubby succeeded at Keto. Drinking lots of water. Fiber. Calories.

  19. I went from 190 pounds down to 135-139 (I fluctuate day to day), BUT, not in 28 days… I started 4/22/20 and achieved my goal (140 pounds) in 10/2020 – I wouldn’t have wanted to do it in 28 days, but doing it over 6 months, I allow myself cheat days every now and again and I am happy, healthy and have TONS of energy…. Yes, Keto is hard, but, if you can do it and stick to it, it’s so worth it.

  20. such great information,and ideas from the comments.Tells me how much everyone is different,and body reactions ,exercise,and not just to jump into it all.I lost 20 #, 5 years ago ,my goal for the New Year,loose 20 more,retire and even become more active and dedicated to KETO,,I learn something new all the time..Thank you!

  21. I learned about keto from my daughter. She lost 50lbs. So I researched keto and started my keto journey. 77. 5.4 weight 200 lbs. Lost 50lbs in 8 months. Doing keto and fasting. Went from size 16 to size 10 and 6.
    My A1c went from 6.6 to 5.5. No meds .just turned 78 today and feel great. Walking 🚶‍♂️ daily and climb and decent 96 stairs. Keto really is good for your health and weight loss. Fasting is not that hard if you are already in ketosis.
    God bless you on your journey 🙏

  22. Been on keto since Sept 1st 2020. I had gained some weight with the gyms closed and working from home.
    I’ve lost 18.6 pounds. Feel fantastic. Only want to lose another 8.. the first 2 weeks were tough but now it’s much easier… I also sell Candy for a living so when I read my sugar craving would go away I didn’t believe but holy crap I haven’t had a sour cola bottle or Maynard wine gum in months… 💪🏻☺️

  23. I’ve been on keto since November 2020…. I eliminated sugar which I had withdrawals …I can now walk past candies cookies without a craving ….my goal for my weight was always to get down to 150….I started at 178 lbs… my sugar came down my blood pressure and my weight.. i’m down to 157,2 ….now i’m at a panic about my cholestol and tryercides….they were always high in 300 and 400s now i’m ready to fall of the wagon with fear….I don’t really want to quit this way of eating cause i’ve never had low sugar or blood pressure

    1. Usually the lipid profile straightens out once you’ve done “good” keto for a while. Meaning, not tons of fatty meats. Choose skinless chicken breast, round steak, well trimmed center cut sirloin, well trimmed pork loin. Organ meats once a month. If you do this and stay low in the carbs intake your numbers should convert and you will be able to breathe easier.

  24. Been on Keto 9 months lost 40 lbs. feel great, never going back to bad eating habits went from a size 14 to 9-10 love it and I’m 63 years old so proud of ME!!!!

    1. EXCELLENT!! Keep it up. 🙂

  25. Interesting reading all the comments. Starting keto journey Monday 1-4-21

  26. I’m 58 years old. Have been on the keto diet for exactly 6 months and i have lost 60lbs. I have 40 more to go in my one year commitment. I can handle 10 lbs a month. Feel great and doesn’t seem to restrictive. I eat to live now not live to eat. Keto ice cream curves any sweet tooth for me.

    1. Very helpful and encouraging! Thank you!!!

  27. Went on the keto diet after much research last February (2020) and have lost 70 lbs….it is the best diet I have ever tried and believe, I have tried them all. Switched to Weight Watchers back in Nov and as of today 1/8/21, back on Keto for a time….to get down even more. I never had so much energy as I did when on the keto diet. I make sure to take multi-vitamins and also ketones/electrolytes. Cannot believe the difference! I love it! By the way, I am 58.

  28. I’ve been a vegetarian since 1970 (old hippie) and have been on Keto for a few months.. without meat/poultry or fish, leaves precious little. Even many of the vegetables I lived on for all those years are gone. Oat meal gone. Pasta and rice, gone. I’m making it work, tho. Dropped 7 lbs. so far. 13 to go.

  29. Sweeten your coffee with a little low carb Atkins drink. It tastes great.

  30. Thankful for the useful information. One comment was to drink Ketones. What is it? Lost a little by nothing compared to my husband, and do know men loose faster. My biggest problem is artificial sweeteners. Can’t drink my coffee or tea without them. But, what else can I try?

  31. David: It has been 5 days for you….how are you doing?

  32. Hello all, I started my keto journey back on March 29 2020 at 263 pounds. Today it’s January 11 and I’m at 192. When I first started, I started with 20 minutes walks and little by little I started jogging. Now I jog 5 miles every other day and intermit fast. I eat at 12 and 6. I feel great! It’s a tough road but if I can do it everyone can. Please google this Dr and read his book and you will succeed. Best of luck!

  33. Take out of your diet, sugar and rice potatoes bread.
    Eat fruits nuts oats ( gluten free grains) (salad with lynch and dinner) vegetables lunch and dinner.
    Make soups ( bake instead if fry) 20 % meat or fish.
    Do 30 minutes cardio daily biking eliptical. Include high repetition light weights. Get ankle weights. There is examples of ankle weight exercises on internet.
    Drink plenty of water.

  34. I am almost 64 and started a KETO diet just over2 months ago. I have lost almost 15 lbs. Other ” diets ” didn’t work but I have finally found something that is giving me the results I am looking for. I don’t feel hungry and am finding great variety in what I can make. I have stocked my freezer with pre made meals ready to go. I have dropped down a size in pants and heading down to the next. Remember to drink lots of water as well. Good Luck to all .

  35. Can someone tell me how to do a ketogenic diet that includes intermittent fasting? Thanks!

  36. I started the diet on 11/30, in a goal to get from 196 lbs. to 170 lbs. by my 55th, which was yesterday. According to the Dr’s scale, I weighed in at 168, so made my goal with Keto (and no beer!). I feel good, use the elliptical trainer every day for 25-30 minutes, walk & enjoy outside with a puppy. I am restating my goal to make it 160 lbs., by 2/15/21. I think the absence of alcohol calories has helped, and being aware of “ketone breath” in my mouth when I wake up in the morning helps me gauge what might have stopped it during the previous day/night. Best of luck to all!

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