Not sure as to what to have on a low carb diet? Are you confused about the foods to avoid on a keto diet? We have you covered with a comprehensive list of things which you can have, and things which you should avoid at all costs.
What is Keto Diet?
A keto diet is one that is based on a nutrition plan which is high in fats and low in carbs. The ultimate goal of a keto diet is to achieve ketosis – a metabolic state where your body burns fats for fuels instead of carbohydrates and glucose.
Many people following this diet aim for 20 to 50 grams (g) of net carbohydrates per day. The idea is to switch your body into ketosis, a state where it burns fat for fuel rather than carbohydrates, hence it is important to limit a few food items from your diet.
When you cut down your intake of glucose, the usual energy source for your cells, your body starts drawing energy from fats. For an alternative source of energy, your liver will start to convert fat into ketones, which will then be released into the bloodstream and be used by your cells for energy.
You should aim to score your carbs from high-fiber, water-rich fruits and vegetables to naturally boost hydration and keep your digestive system healthy as well.
Let’s talk about the foods that you need to absolutely stay away from at all costs in order to make Keto work for you!
Foods To Avoid On a Keto Diet
The key to a sustainable diet is to limit your carb intake and get the majority of your calories from fat. But grains are filled with carbohydrates, which can deter your keto diet. Here are a few examples of things you’d want to avoid:
- Flour & corn tortillas
- Sandwich wraps
It’s important to remember that bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains will also result in high carb counts, hence must be avoided at all cost.
It might be surprising to see fruits being something that needs to be avoided, but several fruits are high in sugar and carbs. You can aim for low carb ones like blackberries, blueberries, raspberries, strawberries, and tomatoes. You should try to avoid fruits such as:
- Fruit Juices
- Dried fruits such as raisins, dates, and dried mango
- Fruit smoothies
- All fruit juices (excluding lemon and lime juice)
Olives and avocados are also excellent sources of healthy fat so focus on them.
As far as vegetables are concerned, it is important to avoid veggies that grow beneath the ground. Here are the veggies which you should avoid:
- Sweet potatoes
- Baked potatoes
These vegetables usually have a high starch content, as they contain the most carbs.
Leguminous plants such as beans and peas are typically high in protein and other vital nutrients. But because they are also high in carbs, they are another type of ketogenic diet food to avoid:
- Baked beans
- Lima beans
- Pinto beans
- Black beans
- Black-eyed peas
- Green peas
- Kidney beans
Avoid them on your diet and you’re good to go. 🙂
Dairy is typically a low carb food group when had in moderation.
- Most milk
- Condensed milk
- Creamed cottage cheese
- Fat-free or low-fat yogurt
However, it is important to remember that dairy does contain carbs, so try to limit your intake of the above things.
Many drinks are often a significant source of hidden sugars and carbs. A majority of your liquid consumption should come from water, as you should be drinking 6 to 8 glasses of water daily. The following beverages should be avoided:
- Hot Chocolate
- Ginger Ale
- Grape Soda
- Root Beer
- Tonic Water
- Energy Drinks
- Sports Drinks
- Vitamin Water
- Fruit juices
- Sweetened iced tea
- Non-light beers
- Cocktails such as margaritas, screwdrivers, and piña coladas
Now let’s focus on the things you can and need to have on the Keto Diet!
The Protein Intake
Protein is essential to build muscle cells and burn calories. In the absence of carbs and protein, your body might turn to muscle tissue as fuel. This, in turn, will lower your overall muscle mass, hence it isn’t advisable. On the other hand, an overdose on the protein would put undue strain on your kidneys. Hence, it is very important to maintain a healthy balance.
The Fat Intake
Make sure you focus on consuming a higher ratio of unsaturated fats (flaxseed, olive oil, nuts) to saturated fats (lard, red meat, palm oil, butter). Since you’re consuming a vast majority of calories from fat, it’s crucial to focus on fueling up with options that are healthier.
Foods To Eat
Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. Meats are usually very high in protein, and since keto is a high-fat diet, it’s not necessary to consume too much of it.
Seafood is great for Keto, especially fatty fish like salmon. They’re also high on protein, which is an added bonus.
Eggs are also a great option for people on Keto, as they are low in carbs. There are multiple delicious egg recipes that you can enjoy while on the diet.
Natural High-Fat Sources
Most of the calories on a keto diet should come from fat. You should focus more on natural sources like meat, fish, eggs, butter or coconut oil, and even high-fat sauces, including Bearnaise sauce, garlic butter, etc.
Choose vegetables growing above ground, especially leafy and green items. Favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. Many people end up eating more vegetables than before when starting keto, as veggies replace the pasta, rice, potatoes, and other starches.
Now that you know which foods to avoid on a keto diet, you can prevent these foods from potentially derailing your keto diet. We hope you found all your answers here, and are now sure of what to eat and what not to on a low carb diet.
Do wish to embark on this low carb journey too? This is as easy as it gets, so what is your excuse now? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle.