Things to Watch Out for on the Keto Diet

The keto diet is extremely safe and effective when done correctly. But there are some critical points to watch during the adaptation period and over the long term. Starting without knowing them creates unnecessary struggles.

1. Keto Flu — The First 2 Weeks' Test

When you cut carbs, your body loses water and electrolytes. You may experience headaches, fatigue, irritability, and trouble concentrating. This is temporary and can be eased with electrolyte supplementation:

• Sodium: add a little salt to your water, drink bone broth
• Magnesium: magnesium glycinate or malate supplements
• Potassium: get it from avocado and leafy greens

2. Cholesterol Monitoring

Keto can raise LDL cholesterol in some people. However, HDL rises and triglycerides drop — which is positive for overall cardiovascular risk. Still, get bloodwork done every 3 months.

3. Kidneys and Liver

High protein intake can strain the kidneys. Keep your daily protein intake to 1.2–1.6g per kg of body weight. Keto is not recommended for people with liver disease.

4. The Most Common Keto Mistakes

• Not eating enough fat — a protein-heavy diet blocks ketosis
• Missing hidden carbs (read labels on sauces, ketchup, packaged foods)
• Neglecting water intake — at least 2.5–3 liters a day
• Eating too many small meals — 2 meals are enough when combined with IF
• Neglecting stress and sleep — cortisol raises blood sugar
• Starting keto alongside an aggressive calorie cut — can increase the risk of hair loss