The ketogenic, or keto, diet is a low-carb, high-fat way of eating that promotes weight loss. It has long enjoyed the reputation of being one of the most effective weight loss diets in the world. If everyone around you is dropping serious pounds by following the keto diet, but you’re not, it might just mean that you’re making some basic mistakes that keep you from losing weight. Let’s check out some common keto mistakes people make and how to avoid them.

You’re consuming too much protein

People tend to associate low-carb diets with a high-protein intake, but keto doesn’t work that way. Keto is a moderate protein-intake diet, and the Harvard School of Public Health recommends that your protein consumption should not be more than 20 percent. If you eat too much protein, your body will actually convert it into sugar, which is another source of carbohydrates. So, make sure you get about 15 to 20 percent of your daily calories from protein, and prefer nutrient-dense, high-quality foods like seafood, meat, poultry, and eggs.

Your calorie consumption is high

Although the keto diet doesn’t emphasize counting calories, not being mindful of your overall calorie intake is a mistake that can keep you from losing weight. While consuming fats, you must be aware of the fact the fat has twice the number of calories per gram compared to carbohydrates and protein. However, you don’t need to get caught up in counting the numbers. If you’re eating calorie-dense foods, make sure you compensate with low-calorie snacks like low-carb fruits or non-starchy vegetables.

You’re not drinking enough water

When you’re focusing so much on what you’re eating, getting dehydrated is certainly a possibility. Also, did you know that carbohydrates are stored along with water in your body? Keto mistakes that keep you from losing weight is the drastic reduction in carb consumption, meaning you’re also avoiding all those extra fluids and minerals. You must ensure to drink at least 8 cups of water each day. And to replenish those lost electrolytes, eat plenty of potassium and magnesium-rich foods like avocado, spinach, salmon, nuts, and tomato sauce.

You aren’t eating nutrient-dense foods

Whether it’s keto or any other diet plan, if you’re serious about achieving long-term, sustainable weight loss, the key is to eat more and more nutritious, whole foods. Eating snack bars, keto desserts, and other packaged foods can add too many extra calories to your diet and affect your health negatively. It’s very important that you only choose foods that are loaded with vitamins, minerals, and antioxidants, such as unprocessed, whole foods. These include foods like full-fat dairy products, fish, avocados, mushrooms, and broccoli.

You’re snacking too frequently

Constant snacking is yet another common mistake that can keep you from losing weight when on keto. Although snacking on healthy foods is necessary to prevent hunger pangs and overeating, eating frequently can significantly increase your total calorie intake. When snacking more than once, replace high-calorie foods like nuts, nut butter, cheese, and jerky with low-calories options. Consider non-starchy vegetables as it keeps you fuller for longer without the calories. Also, you can add some flavorful yet healthy snacks to your diet, such as celery sticks and cherry tomatoes dipped in guacamole.