Foods to Avoid on Ketogenic Diet

Foods to Avoid on Ketogenic Diet

The ultimate objective of a keto diet would be to attain nutritional ketosis – a metabolic condition where your body burns stored fat for fuel rather than carbs and sugar. we are here to help you reach your goals using a list of foods to avoid when observing a keto diet:

Grains

The trick to a successful keto diet is straight forward – restrict your carbohydrate intake and find the vast majority of your calories from fat. The issue with grains is they are full of carbohydrates, which may damage your keto progress. It is Ideal to prevent carbs intake entirely if possible, particularly the following:

  • Wheat
  • Rye
  • Sourdough
  • Oats
  • Pumpernickel
  • Oatmeal
  • White
  • Flour & corn tortillas
  • Corn
  • Buckwheat
  • Sandwich wraps
  • Quinoa
  • Sorghum
  • Barley
  • Rice

Pro advice: It is important to not forget that bread, pasta, biscuits, crackers, or pizza crusts generated from at least one of these kinds of grains may also bring high carbohydrate counts.

Fruits

While it might appear somewhat surprising to find fruits on a “foods to avoid while on keto” list, many fruits are high in sugar and carbohydrates.  The best fruits for low sugar and carbs are listed in our article “16 Foods you Can Eat on a Ketogenic Diet”. It’s best to avoid fruits like:

  • Fruit Juices
  • Mangos
  • Nectarines
  • Peaches
  • Tangerines
  • Oranges
  • Pineapples
  • Bananas
  • Apples
  • Pears
  • Grapes
  • Dried fruits such as raisins, dates, and dried mango
  • Fruit smoothies (carb count will vary by fruits used)
  • All fruit juices (excluding lemon and lime juice)

Pro advice: Prevent frozen fruits which might have been sweetened since they have a tendency to have higher carbohydrate counts.

Vegetables

When it comes to vegetables, the keto guideline is to prevent any veggies that grow under the ground. Prevent vegetables with a high starch content, because they contain the most carbohydrates. It’s best for those who aim to eat around 12-15g net carbohydrates from vegetables per day, and here would be the keto diet foods to avoid:

  • Peas
  • Potatoes
  • Sweet potatoes
  • Baked potatoes
  • Yams
  • Corn
  • Artichoke
  • Parsnips
  • Cassava (Yuca)

Pro advice: Watch out for casseroles and other kinds of pre-made foods which contain these veggies, raising the carbohydrate count.

Legumes

Leguminous plants like peas and beans are usually high in protein and other nutrients that are essential. However, since they’re high in carbohydrates, they’re just another Kind of ketogenic diet to avoid:

  • Black-eyed peas
  • Lentils
  • Green peas
  • Kidney beans
  • Baked beans
  • Chickpeas
  • Lima beans
  • Pinto beans
  • Black beans
  • Cannellini beans
  • Great Northern beans
  • Lima beans
  • Navy beans

Dairy

Dairy is generally a low-carb food group when consumed in moderation. But, it’s very important to keep in mind that milk does include carbohydrates, so try to restrict your consumption to no more than 3-4 oz every day. Here are some dairy foods to avoid while on keto:

  • Creamed cottage cheese
  • Fat-free or low-fat yoghurt
  • Most kinds of milk
  • Condensed milk

Protein

Possessing sufficient protein consumption on a keto diet plan is essential for preserving muscle mass. Poultry and fish are two excellent sources of protein which are low in carbohydrates. Usually, on a keto diet, you would like to select fattier cuts of meat such as ribeye steaks, chicken thighs, and oily fish such as salmon. Our recommendation is to prevent or restrict processed meats, especially:

Bacon with Additional sugar
Breaded meats
Other processed meats which may contain hidden carbohydrates

Oils and other unhealthy fats

Consuming a wholesome quantity of fat is an essential component of the keto diet. Even though these oils might be carbohydrate-free, the recommended intake for additional fats is 2-4 tbsp daily.

Pro advice: Don’t allow any oils to reach too high temperatures when cooking. Consume only cold extracted oils like olive oil, avocado oil, walnut oil and sesame oil.

Drinks

Pay careful attention to everything you consume, as beverages are often an important source of hidden sugars and carbohydrates. The vast majority of your liquid intake should be water since you ought to be drinking 6 to 8 glasses of water every day. The following drinks should be avoided while on keto:

  • Sports Drinks
  • Vitamin Water
  • Fruit juices
  • Lemonade
  • Colas
  • Hot Chocolate
  • Ginger Ale
  • Grape Soda
  • Root Beer
  • Tonic Water (Not sugar-free)
  • Energy Drinks (Not sugar-free)
  • Sweetened iced tea
  • Frappuccino
  • Mocha
  • Non-light beers
  • Cocktails such as margaritas, screwdrivers, and piña coladas

Now that you know which foods to stay away from while on keto, you are able to make the right adjustments to keep on living your low carb lifestyle. You could even have a look at our keto-friendly foods to get more low carb advice.

 

 

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