If you’ve ever tried the keto diet, you’ll know that it comes with its fair share of challenges. As the ultimate goal of keto is to enter the state of ketosis, it requires a significant reduction in carbohydrates. By reducing carbs, you’re able to reap all the benefits associated with ketosis.
But benefits asides, the keto diet can be challenging to maintain. But why is the keto diet so hard to follow? And is there any way to make it more manageable? Let’s find out.
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Why is the keto diet so hard to follow?
The keto diet is associated with numerous potential health benefits and incredible weight loss results. As a result, it has become incredibly popular among people looking to lose weight[1].
However, for all its benefits, many people struggle to maintain the diet over the long-term[2]. By speaking with many (many) people following the keto diet, we’ve come up with a list of 9 reasons why the keto diet is so hard to follow. While we recognise these challenges, we’ve also explored potential ways to make adhering to the keto diet easier.
1. Reduced food choices
Why it makes keto hard to follow
A key tenet of the keto diet is carbohydrate restriction. This inevitably means fewer food options. As the saying goes, “variety is the spice of life,” and when it comes to food choices, this is no exception. Therefore the reduction in food choices can make the keto diet harder to follow.
For some people however, this isn’t a big problem. The simplicity that comes with eating a reduced number of foods can be a blessing in a time-pressured world. Similarly, some people are comfortable eating the same foods everyday and benefit from the structure and routine.
However, if you’re like us (and most other people!), completely eliminating carbohydrates from your diet can be a real challenge. This is particularly difficult as most of us have been brought up eating carbs, which include some of our favourite foods.
Most people following keto are able to restrict carbohydrates for a limited period of time, in order to achieve a goal weight or body appearance.
However, the prospect of continually denying themselves carbs often makes the diet unsustainable over the long-term.
How you can make it easier
Get creative with recipes: Following the same boiled chicken and broccoli (please don’t eat like this) can get old fast. But adding new ingredients and combinations can add a lot of variety to your diet.
Take a break: Taking a short break from keto can work wonders and actually improve your adherence over the longer-term. For example, if you’ve been consistently following your keto diet for 3 months, try taking 1 week off in order to give yourself a break. It will take time to re-enter ketosis, but the psychological relief could be extremely beneficial.
Try to be less restrictive: This one is controversial but will depend on your overall goals. If you’re primarily following keto for weight loss, try increasing your carbs from 50 to 100g per day. This should enable you to continue losing weight, but also enable you to eat some carbs.
2. Surrounded by temptations
Why it makes keto hard to follow
Everyone has experienced that enticing aroma when in a bakery or café, which can quickly overwhelm you. Before you know it you’ve eaten a dozen donuts and your dream body seems like a distant dream… You definitely aren’t the first person following keto to smell carb-rich delights and watch your keto resolve quickly dissipate.
Seriously though, these temptations can be a real challenge, as in today’s world, we’re constantly surrounded by unhealthy, carb-rich temptations.
And this isn’t just limited to outside of the house! If you live with someone not following the keto diet, it can make following it yourself that much more challenging.
If you’re constantly having to avoid temptations, it can really impact your chances of successfully sticking to your diet.
How you can make it easier
Avoid triggering foods: Everyone has them, whether its ice cream, donuts or other baked goods. If you know a particular food is likely to derail your diet, try to steer clear of it.
Clear your house of carbs: Often simple moves such as clearing your house of junk food can work wonders. Not having to mentally restrict yourself from eating those chips or cookies in the cupboard, will likely increase your diet adherence.
Find a keto pal: Joining a community or joining forces with another person following keto can make it easier to avoid temptations. Your friend can help stiffen your resolve when you start to experience cravings.
3. Poor palatability
Why it makes keto hard to follow
A common complaint we’ve heard from those following keto is that the food is ‘boring.’
Probing deeper, what many people are saying is that the food is less palatable than carb-containing options.
From our own experience, eating lots of fat and protein helps to make you more satiated, but is often not “fun.” Higher carb foods, especially when combined with fats, are extremely palatable (think French fries). Fat and protein on the other hand are less palatable. This is partially why it’s more difficult to eat large portions of them.
In order for a diet to be successful over the long term, you need to enjoy the foods you eat. If you struggle to eat your meals on a day-to-day basis, it will make following keto that much harder.
How you can make it easier
Add zero-sugar sweeteners: Adding natural sweeteners such as stevia and xylitol can increase the palatability of some foods, offering sweetness without the carbs.
Experiment with high-fat sauces and spices: Utilising different keto-friendly sauces can help increase variety and add new flavours to your diet.
Try different protein sources: If you’re like many people on keto, you stick to high-fat meats like beef and lamb. Try adding new meats like chicken thighs, turkey, mutton and fatty fish (e.g. salmon), to add new textures and flavours.
4. Limited options when eating out / travelling
Why it makes keto hard to follow
While it’s easier to control your diet when preparing your own meals, eating out is much more challenging on keto.
Many people find it quite difficult to follow keto when going to restaurants, cafes or while travelling; and it’s easy to see why. If you visit your local café or restaurant, you’ll find that most of the options include lots of carbs. What’s more, it’s often quite difficult to spot those sneaky carbs that are often added to increase flavour.
It’s bad enough being surrounded by temptations, but when the keto options are few and far between, it becomes a real challenge. While a salad is always an option, it’s not the most filling option. This often results in people ‘cheating’ on their keto diet.
If you often travel for work, you’ll know how much more difficult it is to maintain your diet. This can significantly impact your diet as ‘one-off’ cheat meals become ever more frequent. As consistency is the key to a successful diet, its unsurprising travelling frequently is associated with weight gain.
How you can make it easier
Keto-friendly restaurants: If you plan on going out for a meal, try to pick a restaurant that has a good number of keto-friendly options; for example, a steakhouse.
Pack a lunch: This will take a bit more preparation, but you can’t argue with the results. Packing a lunch can save you time and money, while ensuring you stick to your diet.
Go for the salad: This may be a boring option, but it’s a safe bet when you’re out and about. Watch out for salad dressings though, as they can often be packed with sugar – try opting for vinegar or mayo-based sauces.
5. Challenges during social occasions
Why it makes keto hard to follow
Socialising often takes place around food and drinks, which can be more complex on the keto diet. Whether it’s going to a party, BBQ or heading out for dinner, there’s no doubt that keto reduces your options.
If you’re headed out to a new restaurant, don’t be surprised if there are very few keto options available. For example, heading to an Italian restaurant can seriously limit your options, which can lead to cheating on your keto diet.
Of course, as we recommend in our guide to eating out on keto, you can always check the menu ahead of time. However, the added pressure of having to prepare can make following keto much more difficult.
If you’re based in the UK, you’ll know that after work drinks is a common ritual, and is often one of the most difficult things to change on keto. Having a beer or two after work may be considered the norm, but on the keto diet you’ll need to be more careful.
Beer contains a significant amount of carbs due to hops and barely, so you’ll definitely want to avoid it while on keto[3].
If you don’t want to put a damper on your social life, you’ll often be in places that are not conducive to sticking with keto. Taken together, this is a common reason why following keto can be so difficult.
How you can make it easier
Talk to your friends: It’s easiest to be open with your friends and suggest meeting at a location that has more keto-friendly options. Good friends will be supportive of your diet, and happy to accommodate your needs.
Embrace the keto options: While finding keto options may be more tricky, it’s usually possible with a little extra effort. Stick to options like salad and meat options at restaurants, and consume low-carb alcohol in moderation.
>> Check out our guide for the best alcoholic drinks to consume on keto
>> Avoid hidden carbs when dining out by checkout out this guide
6. Side-effects (Keto-flu)
Why it makes keto hard to follow
As mentioned in our guide about the short-term side effects of the keto diet, starting keto is often associated with unpleasant side effects, commonly referred to as the ‘keto flu.’ These symptoms are generally self-limiting but can cause people to give up before their keto journey has really begun[4].
Common side effects include headaches, low energy, irritability, digestive issues and brain fog. Many people consider these symptoms as a sign that the keto diet is ‘not right for them’ or that it’s causing them harm[4].
What’s important to remember is that these symptoms are self-limiting and usually resolve within a few weeks.
How you can make it easier
Gradually lower your carbs: If you’re used to eating lots of carbs, your body is going to be in for a shock if you go cold turkey. Try to slowly reduce the amount of carbs you eat over a few weeks, giving your body time to adapt.
Drink plenty of water: Keto can be dehydrating which can lead to further side effects or exacerbate existing symptoms of the keto flu. By drinking plenty of water, you can avoid dehydration and give yourself the best chance of adapting to the new diet.
Take some over-the-counter medications: It’s not uncommon to have a headache when first transitioning to the keto diet. Taking some over-the-counter pain killers can help over the first few days.
Note: Please consult a healthcare professional before taking in medication or embarking on a new diet.
7. Digestive issues
Why it makes keto hard to follow
Whether you opt for traditional keto, Atkin’s or carnivore, there’s no denying that keto can do a number on your digestive system.
Somewhat paradoxically, this impacts both ends of the spectrum; Some people experience diarrhea while others get severely constipated[4].
When changing your diet, the microbiota in your gut also changes in composition. This can lead to the digestive issues commonly associated with keto[5]. Further, consuming excessive quantities of certain foods can make this worse. For example, over-consuming zero-calorie sweeteners can lead to diarrhea and bloating, as they cannot be digested and tend to have a laxative effect[6].
While these symptoms are often self-limiting during the initial changeover, some people experience more frequent diarrhea, months after starting keto. As you can imagine, experiencing persistent digestive discomfort adds to the challenge of keto adherence.
How you can make it easier
Drink lots of water: Drinking water will keep you optimally hydrated and reduce the chances of constipation.
Eat your fibre: Eating fibre is great for your gut health and can help you avoid constipation associated with keto.
Limit non-nutritive sweeteners: Eating natural sweeteners can be great to keep you motivated on keto, but ensure you don’t overdo it. Certain sweeteners have strong laxative effects and can cause digestive distress.
8. Low energy when working out
Why it makes keto hard to follow
Intense physical activity places a high energy demand on the body. As you may know, carbs are the primary source of fuel utilised during high-intensity exercise. This is because they are easily broken down into glucose, and provide a ready supply of energy to perform physical activities[7].
Switching to keto is often accompanied by a feeling of lethargy and low energy in workouts.
This is partly due to the transition from burning carbs to burning fat, but can sometimes persist over the longer term. But why?
The reason has to do with fat-adaptation. There is well documented evidence that restricting carbs for a period of months induces fat-adaptation. However, in order for this to occur, a person often has to tolerate lower-energy workouts and poorer performance until the adaptation is complete[8].
As someone who enjoys working out, decreased workout quality and energy can make sticking to keto really challenging. Short of quitting, people will often increase their carbs. While this may help in the short-term, it can prevent you from becoming fully keto-adapted.
How you can make it easier
Slow the transition: Switching from a high to low-carb diet overnight will be a greater shock to your body, and will negatively impact your workouts. Try easing into keto, allowing your body time to adjust.
Practice patience: Easier said than done, but it will take time for your body to adapt to keto. Going in with the right expectations can make it easier to keep your workouts on track.
Measure your success: In addition to watching the scale, it’s important to measure your performance in the gym. While you may initially see your numbers worsen, they will steadily improve over time. This can give you added motivation to stick with keto.
9. Increased cost
Why it makes keto hard to follow
As keto focusses on higher fat meats and fish, the price of your weekly shopping can quickly increase.
With all the challenges facing you with the keto diet, one that might not immediately come to mind is the financial impact. Carbs are a cheap source of nutrition, with staples such as rice, pasta and bread, being extremely affordable. However, when you eliminate these foods, the alternatives are more expensive.
Of course everyone’s financial situation is different, but the increased cost can make it more difficult to follow keto over the long-term.
How you can make it easier
Prepare your own meals: Buying the raw ingredients and preparing your own meals is more affordable than purchasing pre-made / prepared meals.
Get creative with ingredients: Keto is strongly associated with certain foods that tend to be more expensive. For example, red meat, salmon and avocados are seen to be keto staples, all of which are quite expensive. Instead, consume these in moderation and focus on more affordable proteins and fats, such as eggs and cheese.
Final thoughts
So, why is the keto diet so hard to follow?
The keto diet is associated with numerous challenges, including a lack of food variety, unpleasant side-effects and issues with affordability.
So should you follow keto? The benefits from keto, especially from a weight loss perspective, are undeniable. Like with any diet, there are both pros and cons associated with keto. However, if you follow the tips that we’ve provided in this article, we’re confident the pros will outweigh the cons.
Following a certain diet is a very individual choice, and everyone will respond slightly differently to different foods. Ultimately, it will depend on your health and weight loss goals and what you’re willing to sacrifice in order to attain them.
