Foods to Avoid on Keto Diet

The keto diet is often chosen to promote weight loss. It's popular but controversial, and it may or may not be the right choice for you. But if you've checked with your doctor and decided to give it a try, you're probably wondering if there are foods to avoid on a keto diet.

There are! To properly follow the keto diet, it's important to know which foods to bypass or limit. In this article, we'll discuss the top foods to avoid and why they may be detrimental to achieving and maintaining ketosis. By understanding this, you can effectively plan your meals and stick to the keto diet, helping you reach your health goals with ease.

What Not to Eat on Keto

The most important foods to avoid are refined grains (whole grains are better, but still limited) and those with added sugar. In addition to these foods, it's important to limit all high-carb choices so you can stay in ketosis.

A simple explanation of the eating pattern is this: you consume very few carbs, moderate protein, and a lot of healthy fats to promote weight loss. Let's review the foods that contain the most carbs per serving to help you navigate what works. The options listed below should be limited to small servings or avoided entirely:

Whole grains such as wheat, brown rice, barley, and oats are high in carbs and should be limited on a keto diet. Refined products made from grains—white bread, white rice, regular pasta, and dry cereals—should be avoided completely. Even a single slice of bread can contain 15+ grams of carbs, which is a significant portion of your daily allowance on keto.

Legumes such as beans, peas, and lentils are also high in carbs and should be limited on a keto diet. While they're nutritious foods in other eating patterns, a half-cup of black beans contains around 20 grams of carbs—too much for most keto plans.

Fruit is an important part of a balanced diet, but the natural sugar in fruit can make it challenging to fit into a keto diet plan. A medium banana has about 27 grams of carbs, and an apple around 25 grams. Choose keto-friendly fruits (lower carb) like raspberries, strawberries, and blackberries more often—a half-cup of raspberries has only about 3 net carbs.

Starchy vegetables such as potatoes, sweet potatoes, yams, and corn should be limited. A medium potato contains about 37 grams of carbs. Lower carb options like leafy greens, broccoli, and cauliflower are much better choices.

Sugary foods such as cookies, cakes, and candy should be completely avoided on a keto diet, as they're high in simple carbs and lack important nutrients. These are the foods that will knock you out of ketosis fastest.

Alcohol, especially mixed drinks and sweet cocktails, can be high in carbs and should be limited or avoided on a keto diet. A margarita can contain 30+ grams of carbs. Opt for low-carb, keto-friendly choices like dry wine, light beers, vodka, whiskey, gin, rum, and tequila when you choose to indulge.

Other natural sweeteners like honey and maple syrup aren't keto-friendly despite not containing table sugar. A tablespoon of honey has 17 grams of carbs. It's best to avoid these on a keto diet.

If you're looking for comprehensive guidance on foods that support weight loss across different dietary approaches, our complete guide to the best foods for weight loss covers what works and why.

What to Eat on Keto

Let's get to the good stuff and talk about what you can eat on a keto diet. While it may seem like there are many foods to avoid, there are still plenty of delicious and nutritious options to choose from.

Non-starchy vegetables like leafy greens, broccoli, cauliflower, zucchini, 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. They're also packed with vitamins and minerals your body needs.

Meat, poultry, and fish 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. Fatty fish like salmon also provide beneficial omega-3 fatty acids.

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. At virtually zero carbs each, eggs are one of the most keto-friendly foods available.

Cheese is a source of protein and fat and can fit nicely into a keto diet plan. Make sure to choose natural cheese and avoid highly processed products like American cheese slices.

Avocado is a great source of healthy fat and can be used in a variety of dishes. It works great as a topping for salads and burgers, or simply eaten on its own with a sprinkle of salt.

Nuts and seeds such as almonds, cashews, hazelnuts, walnuts, pumpkin seeds, and chia seeds are also high in healthy fat and can be a convenient snack on the keto diet. Just be sure to watch portion sizes to prevent the intake of excess calories.

Oils and fats (such as olive oil, butter, coconut oil, and ghee) are used for cooking and flavoring on a keto diet. It's important not to overdo saturated fat sources while on keto for heart health—prioritize olive oil and other unsaturated fats when possible.

Keto-friendly sweeteners are used by many who choose to follow a keto diet. The debate on which sweetener is the best choice is ongoing. However, use of these products can help with variety, which can be difficult long-term. It's recommended to discuss your choice to use these with your physician.

Making Keto Work Long-Term

The key to success on keto is focusing on whole foods, avoiding or minimizing processed foods, and using caution with what you add during cooking. For example, adding barbeque sauce to your meat may make it non-keto, as this sauce often has sugar in it. Always check labels for hidden carbs.

Meal prepping can make a significant difference in sticking with keto long-term. When you have keto-friendly meals ready to go, you're far less likely to grab something high-carb out of convenience. Our complete meal prep guide can help you build a sustainable system.

Final Thoughts

Navigating a keto diet requires careful attention to the foods you consume. By limiting high-carbohydrate foods and sugar-laden treats, you allow your body to remain in a state of ketosis, where it burns fat for energy. Consistency and balance are crucial for long-term success on this diet.

Whether keto is right for you depends on your individual health goals, preferences, and lifestyle. It's one of many effective approaches to weight management. Busy adults can benefit from our weight loss meal delivery service when trying to find that balance—whether you're following keto or another eating pattern.

FAQ

What veggies should you limit on keto?

The veggies that should be limited on keto include those that are starchy (higher in carbs per serving), such as corn, potatoes, sweet potatoes, yams, beets, and parsnips.

What are the basic rules for keto?

The basic rules for keto are to limit high-carb foods and instead focus on low-carb, whole foods. You consume very few carbs (typically under 50 grams daily), moderate protein, and a lot of healthy fats.

What fruits should be limited on keto?

Fruits to limit on keto include pineapples, bananas, oranges, grapes, cherries, apples, pears, peaches, dates, figs, and mangoes. Avoid all dried fruit. Stick to lower-carb options like raspberries, strawberries, and blackberries.

What can I eat on keto every day?

Some of the foods you can eat on keto every day include eggs, cheese, avocados, nuts and seeds, berries, non-starchy vegetables, olive oil, fish, and unprocessed meats.

Can you drink alcohol on keto?

Some alcohol can fit into keto in moderation. Avoid mixed drinks and sweet cocktails as they're high in carbs. Opt for low-carb choices like dry wine, light beers, vodka, whiskey, gin, rum, and tequila.