Common Pitfalls to Avoid When on the Keto Diet

Photo by The Castlebar

The keto diet has become a popular choice for those looking to lose weight effectively and improve their health. But like any diet, it comes with its own set of potential pitfalls. In a conversation on Health Check Podcast, Dr Lim Su Lin, chief dietitian at the National University Hospital, highlights some common mistakes that people make when on the keto diet. Let’s take a look at what they are so you can avoid them on your keto journey.

According to Dr Lim, a common mistake that people make when going on a keto diet is thinking that they can eat as much fat as they want as part of going keto – because that’s what they learnt from the internet about the diet.

It’s often believed that one of the core principles of the keto diet is to consume higher amounts of fat. However, this doesn't mean that you don’t need to limit your intake! Consuming too many calories from fats can lead to a caloric surplus, resulting in weight gain instead of weight loss. In addition, high fat intake can also sabotage the long-term plan of weight maintenance after you have achieved your weight loss goal. Aim instead for healthy fats in controlled portions to maintain a balanced diet.

Another mistake is assuming that all fats are created equal. Consuming unhealthy fats, like those found in animal fat, ultra-processed snacks, deep fried foods (especially those purchased while eating out) and certain oils, can have negative health impacts. These foods contain high saturated fats which can raise your bad cholesterol levels and increase the risk of heart disease.

Because fatty foods such as butter, ghee, coconut oil, coconut milk, fatty meat, bacon and luncheon meat are popular ingredients in our local cuisines, it’s easy to go overboard with them. “These are the food that is definitely harmful if taken excessively,” says Dr Lim. Instead, you can focus on healthy fats from sources such as avocados, nuts, seeds and olive oil. 

When on the keto diet, it’s easy to prioritise high-fat and high-protein foods and forget about fibre. Fibre is essential for gut health and can help prevent constipation. So, make sure to include plenty of fibre-rich, low-carb vegetables like leafy greens, mushrooms, broccoli and cauliflower in your meals.

When you restrict carbs, your body excretes more water and electrolytes as part of ketosis, which can lead to dehydration. Drinking enough water helps maintain electrolyte balance, supports kidney function and can help you avoid the dreaded "keto flu".

Dehydration is a common cause of headaches among people who are new to the keto diet. According to Dr Lim, some individuals get headaches two days into their keto journey and think that the diet is not for them. As a result, they quit the diet, when the problem could have been solved by drinking at least two litres of water daily.

Photo by Karolina Grabowska

5. Consuming too much protein

Protein is an important part of the keto diet, but too much of it can interfere with ketosis. Excess protein can be converted into glucose through a process called gluconeogenesis, although this is probably not a major contributor of blood glucose. This can prevent your body from staying in ketosis. A good gauge of the amount of protein foods to consume is about 1 palm-size of lean meat or alternatives.

The importance of a healthy keto approach

As many of us live very busy lives where our food choices often boil down to the most convenient options available, it’s no surprise that we can commit these mistakes. If reading about the pitfalls makes you wonder whether the keto diet is even worth your time, all hope is not lost. It is possible to have a healthy and balanced approach to the diet.

Dr Lim designed the Healthy Keto Diet to help people combat these pitfalls and achieve their health goals safely and effectively. “The Healthy Keto Diet is an effective diet to help people who are overweight [or] obese to lose weight in a safe manner without causing their cholesterol to rise or causing higher risk of cardiovascular disease,” she explains on the podcast.

The Healthy Keto Diet focuses on low-carbs, adequate lean protein, moderate healthy fats, and high-fibre foods. When done right, the diet can be an excellent tool for weight loss and health improvement. Like most things in life, the key to success is following a well-balanced approach to ensure long-term results.

If you find sticking to a balanced keto diet too difficult and time-consuming, why not give HealthFull’s meals a try? Every HealthFull dish is carefully crafted to meet the requirements of the Healthy Keto Diet, so you can focus on living your life while still reaping the full benefits of the diet.