Almost everyone makes some of these. Knowing them in advance saves weeks.
1. Hidden carbs
Salad dressings, glazes, sauces, marinades, mixers and “healthy” bowls are packed with sugar. Check labels and ask restaurants. See the dining-out navigator.
2. Trusting “keto” labels
The word is not regulated. A “2-carb” bar may subtract a lot of sugar alcohol that your body still partly absorbs. Read the nutrition panel and use the net carb calculator.
3. Not enough salt and water
Many early symptoms ease with fluids and salted food. See the keto flu lesson.
4. Eating too little
Cutting carbs and calories sharply together leaves you exhausted and hungry. Eat satisfying meals.
5. Too few vegetables
Non-starchy vegetables give you fiber, minerals and volume. Aim for two or three servings a day.
6. Grazing on nuts and cheese
They are low-carb but calorie-dense. Portion them out.
7. Chasing perfection
One off-plan meal does not matter. A way of eating you can repeat matters more than a perfect week you cannot.
Quick self-audit
Log three typical days in the tracker. If your net carbs are higher than expected, look for sauces, drinks and snacks first.