Part One – The 16 Biggest Mistakes People Make On Healthy Keto

Mistake #1: Not reading ingredients

Mistake #2: Not looking at the serving size

Mistake #3: Judging success by weight loss alone

Mistake #4: Comparing your results with others’

Mistake #5: Not having enough sea salt

Mistake #6: Having a cheat day

Mistake #7: Having too much or not enough fat

Mistake #8: Having too much protein

Mistake #9: Not doing intermittent fasting with keto

Mistake #10: Basing ketosis on urine strips

Mistake #11: Giving up when it’s working

Mistake #12: Changing something when it’s working

Mistake #13: Eating when you are not hungry

Mistake #14: Estimation of effort and time is incorrect

Mistake #15: Hunger vs. time to eat

Mistake #16: Consuming small amounts of carbs

Part One:  The 16 Biggest Mistakes People Make On Healthy Keto.

In part one we will discuss the first eight mistakes.

1. Not reading ingredients (many hidden carbs and chemicals)

It says Keto-Friendly, is it? Check the label. Let us look at a few.

Atkins bars and shakes.   

If you look at the ingredients, some are not keto friendly and worse they are not healthy.

They use a protein blend with soy protein isolates, which is hard in the liver and will increase your estrogen and it is GMO, there could be traces of glyphosate, which is an herbicide.

They also add whey protein, which is the highest on the insulin index. To that they add another protein, sodium caseinate, which is not the best normal source of protein but the combination of those is a very inexpensive protein.

It also contains polydextrose, which is a synthetic fiber. This synthetic fiber can result in bloating and digestive issues.

They also add Maltitol, which is the worst sugar alcohol.  On the glycemic index it a 52, way too high. 

They add vegetable oil, but what type of vegetable? It is soy oil GMO very cheap and very high in omega-6, which creates inflammation.

Also added is artificial flavouring.

Also added maltodextrin; on the glycemic index maltodextrin is one of the sugars that is even higher than glucose. It is the worst sugar that you can consume.


The first ingredient is milk protein concentrate, which is not from organic or grass-fed cows.  They use canola oil, which is GMO. 

They also use maltodextrin and artificial flavours.

They use whey protein isolate, which is very high on the insulin index.

They use fiber called iso multi-oligosaccharides (IMO). It will spike your blood sugars so you do not want to consume anything with IMO.

Hilo Chips.

They have potato starch that is not keto friendly. If you see so potato starch, tapioca starch, tapioca fiber and soluble corn fiber, do not eat it.

V8 Juice.  They put soluble corn fiber in it so they can say it now comes with fiber. The fiber is not from vegetable it is from this soluble corn fiber.

For more information please read Low Carb Guide to Understanding Nutrition Labels.

2. Not looking at the serving size

A salad dressing says 2 grams of sugar but that is per serving size not per bottle, it is per teaspoon.  If you use 6 teaspoons on you salad you have to multiply that 2 grams by 6, 12 grams of sugar.

They use a trick called roundup.  If a carb has .8 carbs, it is less than one so they rounded to zero.  If you increase the serving size you could be getting a lot of carbs but not knowing it because of this rounding little trick.

3. Judging success on weight loss alone

Say you started the Ketogenic plan and you did not lose weight in the first week and you want to quit. Realize that the first fat that is going to be burned is the fat inside your liver. A study that shows that you can reduce 50 % of your liver fat within the first 14 days so your body is going to get rid of that before your belly fat so you may not see much weight loss initially especially since you have to get healthy to lose weight. 

The concept of get healthy lose weight is very important. Do not lose weight and get healthy you have to get healthy then lose the weight.

Focus on your health, the weight will come off as a natural consequence of being healthy and sometimes getting healthy takes a little bit longer especially if you have been eating poorly your whole life.

4. Comparing your results with others’

It is very discouraging especially if you are a woman and you are comparing your weight loss to men because men do not have as much estrogen. Women have estrogen and estrogen makes fat especially around the hips the buttocks the thighs so you cannot really do a good comparison.

5. Not having enough sea salt

When you are on a Ketogenic plan you will lose more salt and if you do not add more salt, (sea salt not table salt) you are going to feel weaker, you are going to feel the keto flu. Add more salt to prevent those two big symptoms.

For more information read KICK ‘Keto-flu,’ ‘Atkins-flu,’ and ‘adrenal fatigue’

6. Having a cheat day

Do not have a cheat day.

For more information read How Long Does it Take to Get into Ketosis After a Cheat Day?

7. Having too much or not enough fat

The Ketogenic diet is about 75 % in fat calories. When you start the diet, focus on fasting longer, not losing weight, so increase the fat. That transition might take two or three days.  But when you start to get into ketosis and your appetite goes away and you are fasting longer and if you are continuing to add all these additional fats like MCT oil, the keto snacks, the keto bombs, extra butter you may find that your weight loss is not as much as it should because if given the choice the body will always burn the dietary fat before your own fat.  So bring it back down to 75 % of your fat calories or less.

Eat the fat that normally comes with the protein and it will help you lose weight a bit faster but if your metabolism is fast just keep getting more fat because it is working.

Which of these keto mistakes are you making?

This Post has been condensed from Dr. Berg’s video, The 16 Biggest Keto Mistakes: DON’T MAKE THEM!

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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