There’s not a lot of research to back up the benefits promised by the keto diet, so it might get a little difficult to predict the results. Plus, there are a lot of restrictions when on a ketogenic diet, so it can also be difficult to get it right at times. That said, making simple mistakes can bring down the effectiveness, so avoid making these common keto diet mistakes to get the best results.

1. Being wary of eating too much fat
Many following a ketogenic diet find it difficult to stick to the fat proportion because they feel they’re consuming too much fat. This is because we’ve been conditioned into believing that consuming too much fat will lead to weight gain, irrespective of the physical activities we take up or what we consume apart from fats. That said, the keto diet makes up for the calories that are cut down from other nutrients with fat intake, and lower calorie intake can affect the body’s hormone function and impair metabolism, causing lethargy and weakness. Making fats the main source of energy for the body is called ketosis, and this process must be quicker for beginners, so they might need more fats than people following a keto diet for longer.

2. Not drinking enough water
The body loses a lot of water because you do not consume enough carbohydrates regularly, so you must drink more water than usual to prevent dehydration. Also, constipation is one of the side-effects of following a keto diet because carbohydrates make the body hold more water. You must consume enough water to enable the body to carry out vital functions like digestion, so drink 64 ounces of water a day at the start of a keto diet. This quantity must increase as you progress. A simple indication of drinking less water is yellow urine, so keep an eye out for this and up your water intake accordingly.

3. Eating too much dairy
Dairy is pro-inflammatory for some people and can obstruct weight loss. Besides, high protein levels can hinder your weight loss journey, and dairy has high fat, protein, and carbohydrate content, which means it can interfere with your keto diet. For example, if you rely on cheese for its fat content, you’re also getting proteins and carbohydrates. While dairy does not cause a problem for many, not ensuring moderate consumption is one of the common keto diet mistakes.

4. Not sleeping enough
Quality sleep is critical for healthy weight loss, so ensure that you’re getting adequate sleep when on a diet. A good night’s sleep is important for the body to digest food effectively, burn fat, and rejuvenate. That said, starting a keto diet can cause sleep issues in some people due to low serotonin and melatonin levels. You can take a cool shower, keep your bedroom cool, and keep away all electronics a few hours before hitting the bed to help overcome this.