What Not To Eat On Keto Diet

What Not To Eat On Keto Diet

Staff Writer
5 minute read

What Not To Eat On Keto Diet

To properly follow the keto diet, it is important to know which foods to avoid. In this article, we will discuss the top foods that should be avoided on a keto diet and why they may be detrimental to achieving and maintaining ketosis. By understanding which foods to avoid, you can effectively plan your meals and stick to the keto diet, helping you to reach your health goals.

What Not to Eat on Keto 

There are mainly two types of food to avoid on a healthy ketogenic diet: high-carb foods and processed foods. Such foods include:

  • Grains. Grains, such as wheat, rice, barley, and oats, are high in carbs and should be avoided on a keto diet. This includes bread, pasta, and cereals.

  • Legumes such as beans, peas, lentils, and peanuts are also high in carbs and should be avoided on a keto diet.

  • Fruit. While fruit is a healthy choice on other diets, it is high in carbs and should be limited on a keto diet. Fruits to avoid include apples, bananas, oranges, pineapples, pears, peaches, mangoes, and grapes.

  • Starchy vegetables. Starchy vegetables, such as potatoes, sweet potatoes, yams, and corn, should also be avoided on a keto diet due to their high carb content.

  • Sugary foods. Foods high in added sugars, such as cookies, cakes, and candy, should be avoided on a keto diet as they are not only high in carbs, but are also usually stripped of all the essential nutrients during processing.

  • Alcohol. Alcohol, especially mixed drinks and sweet cocktails, can be high in carbs and should be limited on a keto diet. When drinking on keto, opt for low-carb keto-friendly drinks like vodka, whiskey, brandy, cognac, gin, tequila, and low-carb beers and wines. 

  • Vegetable oil. Many keto dieters choose to avoid vegetable oils such as canola oil and corn oil due to their overly processed nature. 

  • Non-keto sweeteners. Nutritive sweeteners like honey, high fructose corn syrup, and maple syrup aren’t keto-friendly despite not containing table sugar.  

What to Eat on Keto

While it may seem like there are many foods to avoid on a keto diet, there are still plenty of delicious and nutritious options to choose from. These include:

  • Non-starchy vegetables such as leafy greens, broccoli, cauliflower, and bell peppers, are low in carbs and high in fiber, making them a great choice for the keto diet. These vegetables can be enjoyed raw, cooked, or as part of a dish like a salad or stir-fry.

  • Meat and poultry such as beef, chicken, and pork, are high in protein and can be a main component of a keto meal. These foods can be grilled, baked, or pan-fried and served with non-starchy vegetables.

  • Eggs are a versatile and affordable source of protein that can be enjoyed on the keto diet. They can be hard-boiled, scrambled, or made into an omelet with non-starchy vegetables.

  • Avocado is a great source of healthy fats and can be used in a variety of dishes, such as avocado toast, guacamole, or as a topping for salads and burgers.

  • Nuts and seeds such as almonds, peanuts, cashews, hazelnuts, walnuts, pumpkin seeds, and chia seeds, are also high in healthy fats and can be a convenient snack on the keto diet. Just be sure to watch portion sizes as they are also high in calories and some nuts are less keto-friendly than others.

  • Oils and fats such as olive oil, butter, coconut oil, and ghee, are an important part of the keto diet and can be used for cooking and as a condiment.

  • Keto-friendly sweeteners. The debate on which sweeteners are suitable for keto is ever on-going. However, anyone can agree that natural low-carb sweeteners like stevia and monk fruit are wonderful for anyone on a ketogenic diet. 

If you incorporate these foods regularly into your diet, you’ll have yourself a healthy ketogenic diet. The key is to focus on whole foods and avoid or minimize processed foods. If you find yourself without time to prepare meals, try a keto-friendly meal prepping service instead of going for processed foods. 

Another key to success on keto is watching how you prepare or cook your meals. For example, adding barbeque sauce to your meat may make it non-keto. Watermelon, in its fresh form, can be keto-friendly but watermelon juice isn’t. 

FAQs

What veggies can you not eat on keto?

The veggies you can’t eat on keto include sweetcorn, potatoes, sweet potatoes, beets, parsnips, peas, beans, and yams. 

What are the basic rules for Keto?

The basic rules for keto are: avoid high carb foods and instead focus on low-carb and preferably whole foods. 

What fruits to avoid on keto?

Fruits to avoid on keto include pineapples, bananas, oranges, grapes, apples, pears, peaches, dates, and mangoes.

What can I eat on keto every day?

Some of the foods you can eat on keto everyday include eggs, avocado, lemon, berries, healthy keto-friendly oils, and unprocessed meats.

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