The ketogenic diet is based upon consuming the least amount of carbohydrates possible. So If you are thinking of embarking on this way of eating, you’re probably wondering what ketogenic diet foods to avoid.
In this regime you should concentrate on a consumption of natural fats, and ingest the appropriate proteins in order to reach the optimal state of ketosis.
Ketosis is a state of metabolism that’s achieved by consuming the minimum amount of carbohydrates. This moderates catabolism, and focuses the body on the metabolization of fats.
Breaking ketosis by consuming more carbohydrates than allowed will cause your body to have to start over from scratch.
Most diets have a number of “no-no” foods, but being on a ketogenic diet, the list of these foods is much larger.
The main reason for this is that the food contains too many carbohydrates, or the wrong kind of proteins, which can alters the state of ketosis, thus decreasing the body’s ability to burn fat.
Anyway, not to worry. In this article you will find the list of ketogenic diet foods to avoid, and the reasons why. We have divided this into macronutrients (nutrients that provide calories) with respect to their usual predominance in foods. There are four sections:
Carbohydrates that you should avoid when you are on a ketogenic diet
Most of the grain family, cereals, food prepared from them, and even whole grains, should be avoided when on the ketogenic diet. The main reason being that they contain excessive amounts of carbohydrates and would interfere with the accumulated fat loss. These grains include the following:
- Germinated grains
Breads that can be cooked with any of the above, pasta that you can cook with any of these grains and cookies and pizza crusts that may contain them.
Beans and legumes
While legumes provide the necessary nutrition in a regular diet, they are not suitable for the ketogenic diet because it contains a lot of starch (carbohydrate). Avoid beans of all kinds, including:
- Common bean
- Black beans
- Green peas
- Broad beans
Most fruits are not recommended when you are on a ketogenic diet, since they have high amounts of sugar and carbohydrates. This includes tropical fruits, nuts, fruit juices, in addition to smoothies and natural smoothies (There are some commercial options of smoothies without carbohydrates).
If you’re not willing to avoid eating fruit, you should make sure you eat the ones with the least amount of sugar possible, such as blueberry, blackberries and raspberries. In addition to that, make sure you eat them in moderation.
These are the fruits that you should avoid in their entirety:
- Any fruit juice
- Fruit smoothies
- Dry fruits such as raisins, dates, dried mango, etc.
- Fruit syrup
- Fruit concentrates
As a general rule, you should avoid eating vegetables that grow under the ground (tubers). This is because most of these foods contain too many calories.
It’s understandable to think that because it’s a vegetable, it’s all systems go with these on a diet. But the reality is, (at least the foods in the following list) may contain more carbohydrates than you think.
- Sweet potato
It may seem harmless, but alcohol, in addition to the many disadvantages it has on the body, has one that we almost do not take into account: it turns into sugar immediately. Therefore, it is completely contraindicated in a ketogenic diet.
This can be very difficult because some people refuse to stop drinking alcohol, but continuing to drink means that your body never reaches uptimal fat burning ketosis, so it’s just one set back after another.
This is not the only reason. We need to emphasize that there are certain alcoholic beverages that contain many calories. For example:
- Wine (especially reds)
- Flavored drinks
If you like to drink, it would be better to take the stronger alcohols. Although they contain many carbohydrates, these sugars are converted to ethyl alcohol during the process of distillation and fermentation.
However do not be fooled, alcohol is ethanol, which is easily broken down into sugar. From the point of view of your cells, drinking a glass of wine is like drinking a soft drink.
Until now you probably know the type of products that have been stuffed with sugars, but whats often ignored are the “natural” sugars that are usually considered not so caloric.
Did you know that sugar has 56 different names on nutritional labels today? There are sugars hidden everywhere.
While it’s true that natural sugars are better than some other options for overall health, sugar is still sugar, and could get you out of ketosis.
- Agave nectar
- Maple syrup
- Turbined sugar
- Corn syrup with high fructose
- Sugar cane
Proteins to avoid
Milk and low fat milk
Whole dairy products such as yogurt, butter, thick cream and sour cream are recommended products when on a ketogenic diet. Even so, it is advisable to avoid taking any kind of low-fat dairy products.
Not only because they contain quite high amounts of carbohydrates, but because pasteurized milk is difficult to digest for most people; It is a product that contains very few beneficial bacteria and may contain harmful hormones.
Raw milk is fine in small amounts, just don’t forget to take into account the amount of carbohydrates they contain.
Dairy products to avoid:
- Milk (unless this is raw and in small quantity)
- Grated cheese (often contain potato starch)
- Low-fat or reduced-fat dairy products such as:
- Non-fat butter substitutes (which are never recommended)
- Low fat cream cheese
- Evaporated skim milk
- Low fat whipped cover
- Low-fat or low-fat yogurts (usually have a large dose of added sugars)
Animal or farm products
As far as possible, choose animal products that are organic and animals that are grass fed. The founder of Perfect Keto has a series on why the animal’s food source is important; and guides on how to buy good foods.
It should not be so difficult, but for some reason it is.
Avoid the meats and dairy products of grain-fed animals, as they have less nutrients.
Try to stay away from pork and fish products that are grown in the factory and are rich in omega-6, these being inflammatory in too large a quantity.
In addition, fish grown in the factory often contain a high percentage of mercury.
Processed meats such as hot dogs and packaged sausages should be avoided most of the time, since they usually contain nitrates that are harmful and possibly cancerous to the body.
Fatty foods or unhealthy (inflammatory) oils
Unprocessed and nutritious oils, such as coconut oil, virgin olive oil and macadamia nut oils, are excellent sources of saturated and unsaturated fats. However, beware of harmful processed vegetable oils such as:
- Soya bean oil
- Canola oil
- Corn oil
- Grape seed oil
- Peanut oil
- Sesame oil
- Sunflower oil
Other Ketogenic Diet Foods To avoid
Processed and packaged foods
The oils mentioned above are often found in processed and packaged products that are not healthy.
In addition to that, manufacturers package products that contain more sugar than they need, along with trans fats, preservatives and other waste. Avoid consuming packaged and processed foods such as:
- Fast food
- Commercially baked products such as cookies and cakes
- Soft drinks and sodas
- Ice creams
- Foods with carrageenan (such as almond milk products)
- Foods with sulfites (such as gelatin and dried fruits)
- Wheat gluten
Be very careful with packaged foods that call themselves “low carb” or “zero carb” such as diet drinks, gums or candy without sugar or Atkins products.
Although they may have a low carbohydrate content per serving, it is likely that the size of a serving is too small and not enough to quench your eventual hunger.
In addition, they may have added gluten, additives or artificial flavors that are not good for your health if consumed in excess. It is best to stay away from these if possible and focus on ketogenic foods instead.
Sweeteners and artificial colors
Artificial sweeteners may seem right since they are not sugar, but should be taken with caution. People react to them in different ways, but for some people, they can affect blood sugar levels or cause problems like extra cravings.
Some people even find that artificial sweeteners alter their ketosis. Artificial sweeteners to avoid are:
It is best to prepare our own condiments and sauces if possible, or simply use herbs and pure spices for your meals, but if that is not an option, avoid the condiments that are:
- Made with unhealthy oils (such as those mentioned above)
- Those that contain added sugars
- Condiments labeled as “low fat”
Use this list as a reference when you need an update on Ketogenic Diet Foods To avoid, but do not let it discourage you.
There are some delicious foods that you can turn to in this diet! And even if it seems that in such a diet you can not eat many things, you will see that there are other foods that you may have thought you would never eat and that are actually delicious.