14 Foods to Avoid While On a Ketogenic Diet

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foods to avoid on ketogenic diet

There are many questions buzzing up on Ketogenic Diet like, What is Ketogenic Diet? Why its been trending these days? Is this that relevant? How to follow? What foods to avoid while on a ketogenic diet? so on and so forth.

How about getting all those answers in one place in a single article? Confusion strikes off right? Yes, here we go.

Probably, many of you ask yourself these types of questions. By the end of the post, you will get all the answers to your queries.

While on a keto diet, you need to load up on protein and fat and must stay away from carbohydrates. Well, truly figuring out what is keto-friendly and what foods to avoid while on a ketogenic diet can be a tricky one.

So, In this article, I’m going to cover a quick list of foods to avoid while on a ketogenic diet. Check out the complete list and this will help you on your low-carb diet!

 

What is a Ketogenic Diet?

The Ketogenic Diet, a Low-carb and a High-Fat diet, which helps to lose weight and control diabetes. It is the latest and widely spread diet plan to attain weight loss.

Keto diet involves extremely reducing carbohydrates intake and replacing them with useful fatty matters.

When carbs are reduced, your body enters into a metabolic state called Ketosis. When this happens, your body is good at burning fat for energy.

The ketogenic diet also involves a massive reduction in blood sugar and insulin levels.

 

Why its been trending these days? Is this that relevant?

Due to changes in daily routine or working schedules weight gaining is the main issue revolving. Obesity turned taking lives in high potential. Obesity can cause several diseases like Heart attack, Cardiac arrest, Respiratory problems, etc.

Obesity is nothing but an accumulation of waste cholesterol than the required amount and that can block the valves of heart which can make the heart disfunction.

As electronic media helping to spread awareness on these threats, People are more engaged in taking care of their health.

Diet plan is the first important factor one needs to take care of to avoid heavyweight. For this reason, the ketogenic diet has gained its prominence.

And finally Yes! It is very much relevant. As only in America 45 million people follow a ketogenic diet yearly. These stats sum up the relevancy of the ketogenic diet.

 

Foods to Avoid on a Ketogenic Diet:

 

1. Grains:

All grains, cereals, and including whole grains like Quinoa, Oats, Rice, Pasta, Bread, Crackers should be avoided while on the Keto diet. All these are rich in carbs and may affect or slow down your weight loss goal.

Sugary breakfast cereals and healthy whole-grain cereals are high sources of carbohydrates and should be avoided or minimized while on the Keto diet.

 

2. High Sugar Fruits:

Tropical fruits like Bananas, Mangoes, Papaya, Pineapple, Pears are high in carbohydrates and are high-sugar fruits too.

Though they may be healthy, the high-sugar content in those fruits will spike your blood sugar level.

Better to consume low-sugar fruit options like all types of Berries and Avocados. But make sure to eat them in low quantities.

 

3. Starchy Veggies:

Starchy vegetables include Potatoes, Sweet Potatoes, Beets, and Corn. These starchy veggies contain high digestible carbohydrates than fiber and should be limited or avoided while on the keto diet.

Replace them with some veggies like Broccoli, Cauliflower, Cabbage, Broccoli, and Leafy greens. These are ketogenic friendly vegetables which will make you full up.

 

4. Milk:

Milk should be avoided on the keto diet whether it is full-fat or low-fat milk. Although it contains several nutrients, it is fairly high in carbs.

Still, you can use cream instead of milk in small amounts, if you consume coffee more frequently you could be induced more with caffeine so try to avoid to maximum potential like if you have a habit of sipping coffee twice a day restrict it to one time.

If you love to drink milk by the glass or use it to smoothies, unsweetened almond and coconut milk are the best options.

 

5. Juice:

When you’re on a keto diet, just avoid juices. Although it provides more nutrients, fruit juices are high in carbs and probably increases your blood sugar level.

Moreover, the juice is another example of liquid carbs and lead to increase your hunger. So, there might be a chance for more food intake.

Avoid other sweetened drinks like Soda, Smoothies, Sweetened Tea or Coffee, and others.

 

6. Beans:

Beans contain good fibers and nutrients, but due to their heavy starch(carb) content, they are not fit to a keto diet.

Still, you can include green beans in small amounts, as they contain fewer starch amounts compare to dried beans.

People with acidity must immediately stop eating beans as beans have the tendency to increase gas and intestinal discomfort.

 

7. Sweetened Yogurt:

Sweetened yogurt contains high amounts of carbs as a dessert. Many people eat fruit-flavored, sweetened yogurt for taste.

Instead, stick to plain yogurt which is fairly low in carbs and is the best alternative to avoid added sugars.

Also, use Greek yogurt which is high in proteins and low in carbohydrates compared to regular yogurt. Many diet planners choose greek yogurt in their diet plan.

 

8. Legumes:

Lentils, Kidney Beans, Pinto Beans, Peas, Chickpeas, Soya Beans, Peanuts, etc all these come under the legumes category.

Legumes are the nutritious foods for overall health. But these are not keto-friendly because of their high starch amounts.

But you can add these legumes in your diet in limited amounts depending on your daily carb limit.

 

9. Vegetable Oils:

Your keto diet must focus on heart-healthy and high-quality fats. Unprocessed and healthy fat oils like coconut oil and olive oils are keto-friendly.

But unprocessed oils like Sunflower oil, Soya bean oil, Sesame oil, Peanut oil are not good for you while on a keto diet.

 

10. Sugar And its Forms:

Avoid Sugar, Honey, Maple syrup, Agave nectar, and other forms of sugar, all these are high in carbohydrates and low in nutrients.

Foods high in sugar such as cookies, candy, and cake are to be in limits when you’re on a keto diet.

To sweeten the foods and drinks, choose a healthy sweetener like stevia instead.

 

11. Chips:

Chips are the best free time snack. But these are not at all keto-friendly as they contain high carbs content.

Their carb content varies on type processing. But it’s better to avoid processed snacks, while on a low-carb diet.

Chips should add in your immediate elimination list as it not only contains high fat and calories they have the potential to cause cancer due to acrylamide present in them as they are burnt with stored oil.

 

12. Beer/Alcohol:

Beer is fairly high in carbs. Replace beer by alcohol to enjoy in moderation on a low-carb diet. Moreover, studies suggest that liquid carbs promote weight gain than carbs from solid food.

Hard liquors, Champagne, and Dry wine stays under keto guidelines but one should restrict themselves to one glass or two hardly.

 

13. Processed Sweets:

Avoid all types of processed sweets like Candy, Chocolates, Cakes, Buns, Pastries, Icecreams, Cookies, and many more.

These are all processed unhealthy foods, stuffed with extra sugars and toxic preservatives which are not good to you and your health.

Refined or artificial sugars always increases the risk of Obesity, Diabetes, and also heart diseases.

They can also help to push you in Depression, Dementia, and also some types of cancer. So choose wisely.

 

14. Artificial Sweeteners:

While avoiding the sugar and its forms, don’t stick to use artificial sweeteners for sweetening the recipes. These are not a healthy substitute for you when on the keto diet.

They are chemically made with a sugar taste and will increase your glucose and insulin levels. Increased glucose and insulin levels will make you gain weight.

These chemicals present in artificial sweeteners can cause indigestion problems and can also increase your sugar carving through which you can eventually intake more sugar and you know the results of high sugar intake.

 

Related Stuff:

Easy To Digest Foods-15 Best Picks For Upset Stomach.

14 Super Foods That Control Diabetes.

13 Best Foods To Lower Your Blood Pressure.

 

EndNote:

When following a keto diet, it is important to choose the right foods that are highly nutritious but low in carbs. So, make sure about the food whether it is keto-friendly or not.

According to a Newyork Times article, While being on a keto diet some people may experience stomach and gastrointestinal distress. This situation can be deemed as ‘KETO FLU’. By this, you can face Insomnia, Amnesia, Shivering, Headache, fatigue, etc.

Without proper hydration, you can lose all your fluids and dehydrate yourself. This can dry up your skin and can form wrinkles.

Very low carb diet can cause bad breath known as Halitosis, Take care of your carb count and keep your mouth fresh to avoid accumulating germs.

Hope this list may guide you to make the right decisions and helps you to stick on a low-carb diet.

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