What NOT to eat with Keto Diet?
Foods NOT to eat with Keto Diet...
Grains: If you’re going to get into ketosis quickly, you
need to limit your carb intake. All grains are mostly made of carbohydrates, so
the easiest and best way to stay low-carb is to avoid grains completely. Some
carbs, like rice and corn, contain enough carbs in one serving to hit your
entire day’s carb allotment.
Beans and Legumes: Beans provide some fiber and other nutrients, but they’re not a great fit for the keto diet due to their high starch (carb) content. An exception is green beans, as they’re younger and less starchy than dried beans. Avoid legumes including…
Most Fruits: Fruit is healthy, right? Sure, but that doesn’t mean they’re Keto-compliant. Fruit is high in sugar and carbs, so they’re usually a no-go on the Keto diet. That includes tropical fruits, fruit juices, dried fruits, and fruit smoothies (for the most part). If you do have fruit, choose lower-sugar options like strawberries, blueberries, blackberries, and raspberries, and eat them sparingly.
Your smoothies should be mostly veggies, healthy fats, protein like collagen powder or nut butter, and sugar-free liquids like almond milk or hemp milk. For an additional omega-3 boost, add flaxseed or chia seed to your smoothies.
Starchy Vegetables: Avoid any vegetables that grow beneath the ground (like carrots, turnips, potatoes, and sweet potatoes) and focus more on non-starchy vegetables. This includes brassicas like Brussels sprouts, broccoli, kale, and collards. Other veggie options include leafy greens, like chard, spinach, and lettuce, and non-starchy veggies including bell peppers, eggplant, and zucchini.
The high starch content of some vegetables (like those in the list below) is problematic because — like with beans — high-starch means high-carb*.
Sugars: Sugar has 56 different names on nutritional labels. There are hidden sugars everywhere.
While there might be better options for overall health like raw honey, sugar is sugar, and it will still kick you out of ketosis. Sugars to avoid*
Milk and Low-Fat Dairy: Full-fat versions of certain dairy products like Greek yogurt, butter, heavy cream, cottage cheese, and sour cream are fine on the ketogenic diet. However, you should avoid all other milk and low- and reduced-fat dairy products that contain more carbs and sugar. Other considerations include how much lactose is in the cheese you eat. Younger cheeses like mozzarella have more lactose than aged cheeses like cheddar, parmesan, romano, and asiago.
Not only is low-fat and non-fat dairy higher in carbs, but pasteurized milk is hard to digest for most people. It also lacks beneficial bacteria, and usually contains harmful hormones. Raw milk is OK 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, see list…
Fat Foods to Avoid on Keto: Fat is an excellent food source that helps your body make important hormones and neurotransmitters. Plus, without all those carbs, your body will use more fatty acids to fuel your body and brain.
However, the source and quality of your fats are crucial. Healthy fats are the most keto-friendly food you can imagine.Not all fats are created equal, and processed vegetable oils are by far the worst for you.
Other considerations include how much lactose is in the cheese you eat. Younger cheeses like mozzarella have more lactose than aged cheeses like cheddar, parmesan, romano, and asiago.Not only is low-fat and non-fat dairy higher in carbs, but pasteurized milk is hard to digest for most people. It also lacks beneficial bacteria, and usually contains harmful hormones. Raw milk is OK in small amounts (start with no more than a serving per day). Just don’t forget to account for the carbs.
Inflammatory Vegetable Oils: Your Keto meals should focus on using high-quality, healthy fats. Unprocessed and nutritious oils, such as coconut oil, virgin olive oil, pasture-raised ghee, butter, and macadamia nut oils are great sources of healthy fats. If you choose healthy sourcing for your animal proteins, lard and tallow can also provide you with healthy fat. Other great sources of healthy fats are small fatty fish (like mackerel and sardines), avocado oil, pasture-raised egg yolks, and avocado-based mayonnaise. Avoid harmful processed vegetable oils like these four offenders:
Packaged and Processed Foods to Avoid: 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 — even if they’re marketed as “low-carb” or Keto.”
If you’re in need of an easy, portable snack, choose nuts and seeds instead: Brazil nuts, pistachios, pecans, hazelnuts, almonds, pumpkin seeds, or sunflower seeds. Avoid packaged and processed non-ketogenic foods like:
Sweeteners to Avoid: Avoid artificial sweeteners. They’re unhealthy and some can spike blood sugar. Again, natural options like stevia and erythritol are OK. These are the worst offenders:
Condiments to Avoid on Keto: It’s best to make salad dressings and condiments like ketchup yourself so you know what’s in them. Some exceptions are avocado-based mayo and other sugar-free mustard products. In general, ketchup has a ton of sugar, so definitely avoid it or make it using natural sugar alternatives. If the DIY route isn’t an option, avoid condiments, see list…