1. Eating carbs in excess

A low-carb diet doesn’t have any strict definition. So, anything below 100–150 grams per day is considered low-carb. This amount is lower than the standard Western diet.

You may achieve high results within this range, mainly if your diet is based on natural, unprocessed foods.

However, if you want to achieve ketosis — which is vital for a ketogenic diet, an intake within this range may be excessive.

To achieve ketosis, you may want to go below 50 g daily. However, understand that you may not have a lot of carb options except berries in small amounts and vegetables.

2. Eating protein in excess

Protein is an essential macronutrient. However, many people are deficient in it.

Protein improves satiety (feelings of fullness) and causes fat to burn better than other macronutrients (1).

Protein is designed to enhance weight loss and improve body composition. But then, low-carb dieters whose diet is loaded with lean animal foods may end up eating protein in excess.

When you overeat protein, your body will convert some of the amino acids in the protein food into glucose. This happens via a process known as gluconeogenesis (2).

This can be problematic on ketogenic diets and prevent the body from ketosis.

According to researchers, a well-planned low-carb diet should be rich in fat but moderate protein content.

You can aim for something between 0.7–0.9 grams per pound of body weight.

3. Insufficient vitamins and minerals

Being deficient in micronutrients can cause many health issues ranging from poor wound healing to dry skin, weight gain, depression, and fatigue.

A well-planned keto diet should consist of plenty of nutrient-dense, low-carb foods. Of course, that includes plenty of vegetables.

Note, most foods do not have the same nutrient value. For example, reducing carbs and adding more coconut oil to your coffee may trigger ketosis, but that doesn’t mean your body is well-furnished with the nutrients required for your survival.

The way out is to eat foods with a wide range of micronutrients and also vary your diet as much as possible.

It would help if you also ate according to the season. Load up with summer squash and leafy greens during the hot months. You can tale veggies such as mushrooms, pumpkins, and leeks during the cold months.

4. Failure to replenish sodium

One of the primary mechanisms behind keto diets is reduced insulin levels (3, 4).

Insulin plays several roles in the body, like instructing fat cells to store fat and signaling the kidneys not to excrete sodium (5).

When you are on a ketogenic diet, your insulin levels will decrease, and your body will begin to excrete sodium in excess — together with water. This explains why bloating often reduces drastically within a few days on the ketogenic diet.

But then, sodium is an essential electrolyte. A sodium deficiency can cause problems when your kidney excretes it in excess.

This explains the side effects experienced by people on a low-carb diet, such as fatigue, light-headedness, constipation, and headache.

There’s no better way to circumvent such an issue than by increasing your diet’s sodium content. Of course, this can be achieved by salting your foods — but if you’re not ok with that, you can gulp a cup of broth daily.

5. Not creating a meal plan

It is easier to stick to your keto diet when you have some planning in place. For example, stocking up on keto-friendly foods is better than not having anything in your fridge at the beginning of the week.

This is very important during the start of your keto journey when there are many cravings. Pick a day or two for grocery shopping, prepare your meals and store them in your fridge so you can use them within the week.

When you have healthy foods stocked up, your chances of ordering a pizza or driving to the nearest taqueria will be minimal — very minimal.

6. Depriving yourself of sleep

Poor quality sleep can drastically increase stress hormone levels in your blood.

Also, high cortisol can trigger cravings, unwanted fat build-up, and severe disruption of sex hormone production.

It would help if you got adequate sleep. It is crucial for anyone looking for more energy, recovering from workouts, or losing weight.

The quality of sleep you get is as important as the number of hours you sleep. Here are some ways to enjoy a more profound and restful sleep:

· Sleep in a cool room — 65–70 degrees is recommended.

· Your room should be completely dark.

· Take sleep aid supplements like magnesium and melatonin

· Turn off all screens at least an hour before you go to bed

Takeaway

Ketogenic or low-carb diets have immense health benefits. Moreover, these benefits are all supported by science (6, 7, 8).

But then, just limiting your carb intake is not enough to boost health or lose weight.

Ensure that you eat a well-balanced diet and exercise well enough to achieve optimal health.