Keto is simple in theory but easy to trip up in practice. If something isn't working, it's usually one of these.

1. Not enough salt and electrolytes

This causes most of the early misery (the "keto flu"). When you cut carbs, you lose sodium, potassium, and magnesium, and that brings headaches, fatigue, and cramps. The fix is simple — salt your food, sip broth, eat leafy greens and avocado. See electrolytes on keto.

2. Hidden carbs

Sauces, dressings, condiments, processed meats, and "keto" packaged snacks sneak carbs into your day. Track honestly for a few days and you'll often find the culprit (net carbs vs total carbs).

3. Eating too little protein

Out of fear of "too much protein," some beginners eat too little — and lose muscle or feel constantly hungry. Adequate protein is important. See how to set your macros.

4. Forgetting that calories still count

Keto staples — oil, cheese, nuts, cream — are calorie-dense. Eating them freely can stall fat loss even with carbs low (why keto weight loss stalls).

5. Too few vegetables and fiber

Cutting carbs shouldn't mean cutting vegetables. Low-carb veg, nuts, and seeds keep your fiber up and prevent constipation (keto and constipation).

6. Building keto on bad fats

Bacon and butter at every meal isn't the healthiest version of keto. Favour unsaturated fats — olive oil, avocado, nuts, fatty fish (Harvard).

7. Quitting during the rough week

The keto flu peaks early and usually passes within 1–2 weeks (Cleveland Clinic). Many people quit right before it gets better. Push through with good hydration and salt.

8. Expecting a straight line

Weight loss isn't linear. Water-weight shifts can hide fat loss for weeks. Use photos and measurements, not just the scale.

If you've fixed the basics and still feel unwell or stuck, talk to a doctor or dietitian.

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