=Carbs to Avoid on a Ketogenic Diet=
- All grains—and foods made from grains (yup, even whole grains)—should be avoided.
- Grains contain too many carbs and will interfere with ketosis, slowing weight loss. That includes*:
- Beans provide nutrition for those on a regular diet, but they’re not fit for the ketogenic diet due to their high starch (carb) content. Avoid legumes including*:
- Fruit is no doubt healthy, but that doesn’t mean they’re keto-compliant. Fruit is high in sugar and carbs, so is usually a no-go on the keto diet. That includes tropical fruits, fruit juices, dried fruits, and fruit smoothies.
- If you do have fruit, choose lower-sugar options like blueberries, blackberries, and raspberries, and eat them sparingly.
- Avoid any vegetables that grow beneath the ground and focus on more on the leafy greens.
- The high starch content of some vegetables (like those in the list below) is problematic because—like with beans—high-starch means high-carb*.
- Sugar has many different names on nutritional labels. There are hidden sugars everywhere.
- While there might certainly be better options for overall health, sugar is sugar, and it’ll still kick you out of ketosis. Sugars to avoid*:
=Protein Foods to Avoid on a Ketogenic Diet=
You can eat abundant protein on keto, but low quality proteins should always be avoided.
Milk & Low Fat Diary
- Full-fat dairy products like yogurt, butter, heavy cream, and sour cream are okay on the ketogenic diet, but avoid all other milk and low- and reduced-fat dairy products.
- Not only is it too high in carb content, but pasteurized milk is hard to digest for most people, is lacking in beneficial bacteria, and usually contains harmful hormones. Raw milk is okay in small amounts (start with no more than a serving per day), just don’t forget to account for the carbs.
- Dairy products to avoid:
Factory Farmed Animal Products
- Choose organic, grass-fed animal products.
Following points should be considered during decision of buying good food.
- Avoid grain-fed meats and dairy, as they are lower in nutrients.
- Stay away from factory-farmed fish and pork products, which are high in omega-6s (that are inflammatory in too-large amounts). Plus, factory-farmed fish is usually high in mercury.
- Avoid processed meat like hot dogs and packaged sausages, since they usually contain nitrates that are harmful and possibly even cancerous.
=Fat Foods to Avoid on a Ketogenic Diet=
Unhealthy (Inflammatory) Oils
- Unprocessed and nutritious oils, such as coconut oil, virgin olive oil, and macadamia nut oils are great sources of saturated and unsaturated fat. Avoid harmful processed vegetable oils like:
=Drinks to Avoid on a Ketogenic Diet=
It’s better to avoid drinking your calories on any diet, and stick to water. The keto diet is especially sensitive to dehydration and therefore electrolyte imbalances, so be aware of beverages aside from H20 and smoothies.
- Very few people are immediately willing to sacrifice alcohol. Alcohol can easily slow down fat loss in ketosis. Plus, many alcohol drinks do have carbs to watch out for, such as:
- If you are drinking, reach for hard liquor first (is that the first time you’ve ever heard that suggestion?) Even though it’s also made from carb sources, those sugars are converted to ethyl alcohol during the distillation and fermentation process.
- Alcohol is ethanol, which is readily broken down into sugar. Make no mistake, though: from your cells’ perspective, drinking a glass of wine is like sipping soda.
Sweetened & Sugary Beverages
- It’s best to stay clear of most caloric and sweetened drinks, as they are often full of carbs. That includes:
=Other Red Flags to Avoid on a Ketogenic Diet=
- Not only are the oils mentioned above found in unhealthy processed products, but manufacturers stuff packaged products with extra sugar, trans fats, preservatives, and other junk. Avoid packaged and processed foods like:
- And beware of packaged foods that label themselves as “low-carb” or “zero-carb” (like diet drinks, sugar free gums or candy, and Atkins products). They might be low in carb content per serving, a serving size is likely very small and not satiating, and they may have added gluten or artificial additives or flavors.
Focus instead of whole food ketogenic foods.
- Approach artificial sweetener with caution. People react to them differently, but they can sometimes affect blood sugar levels or cause issues like cravings. Some people even find artificial sweeteners disrupt their ketosis. Artificial sweeteners to avoid/be wary of:
- It’s best to make condiments yourself so you know what’s in them, or use pure herbs and spices. If that’s not an option, avoid condiments that are:
Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Before making any major lifestyle changes, be sure to consult with your doctor to see if these changes are right for you.