Reaching ketosis means not just knowing what should be eaten but also, what shouldn’t. Keto is all about minimizing carbs and increasing good fats. Which is why knowing which foods to avoid becomes so important.
What is ketosis? Its your body choosing to burn fat instead of burning carbohydrates. To achieve this the important rule of thumb is to get 20-30% from protein, 65-75% of calories from fat, and 5-10% from carbohydrates.
Getting too many carbs is extremely easy to do and that can prevent ketosis from happening. Watching the diet is imperative and keep low carb counts is essential. To help make this happen, this article will show 8 food groupings that should be avoided so that ketosis can be achieved. With more knowledge, comes more success.
Keep reading to find the 8 foods that should be avoided.
Beverages
The best keto liquid is water. However, people want more. Unfortunately most of the options available today are high in, you guessed it, carbs and sugar.
Cocktails
Colas
Energy Drinks
Frappuccino
Fruit juices
Grape Soda
Ginger Ale
Hot Chocolate
Lemonade
Root Beer
Tonic Water
Sports Drinks
Vitamin Water
Non-light beers
Dairy
It is a not something widely discussed, but low-fat dairy products are processed and contain extra sugar. Naturally, as with everyting else, taken in moderation, dairy is typically a low carb food group. Dairy is popular on the keto domain, just be sure to avoid the low-fat options.
Condensed milk
Creamed cottage cheese
Fat-free or low-fat yogurt
Most milks
Fruits
Diabetics are well aware that a number of fruits have to be avoided. Fruits are naturally high in carbs, not to mention sugar. Of course that is not a firm rule for all fruits. There are low glycemic fruits such as the “berries” (strawberries, blueberries…) to consider. Taken in moderation these berries can easily serve the keto diet. Avocados, tomatoes, and olives are great as well and are wonderful sources of fat. With that said, the list below shows foods to avoid.
Apples
Bananas
Dried fruits
Fruit Juices
Fruit smoothies
Grapes
Mangos
Nectarines
Oranges
Peaches
Pears
Pineapples
Tangerines
Grains
Having a successful keto diet isn’t difficult at all. The primary rule is lower carb intake while picking up calories from fat. Grains are tasty but are loaded with carbohydrates and that works against the keto lifestyle. Limiting the following grains will help, while avoiding them all together if possible is better. Also keep in mind that foods made from these grains will inherently be high carb foods. This is not an all inclusive list but it will put you on the right track knowing which foods to avoid.
White flour & corn tortillas
Wheat
Rye
Oats
Corn
Oatmeal
Buckwheat
Sandwich wraps
Quinoa
Rice
Sourdough
Barley
Legumes and Beans
Although tasty and have many health benefits, legumes and beans are high in carbs.
Baked beans
Black beans
Black-eyed peas
Cannellini beans
Chickpeas
Green peas
Kidney beans
Lentils
Lima beans
Pinto beans
Navy beans
Oils
Here is a list of good oils (be sure to to overheat) Virgin olive oil, coconut oil, MCT oil. Check out the list below to see waht should be avoided.
Canola Oil
Corn Oil
Grape Seed Oil
Peanut Oil
Safflower Oil
Sesame Oil
Soybean Oil
Sunflower Oil
Protein
First rule here is to avoid the low quality proteins such as processed. Try to select fattier meats such as salmon, chicken thighs, ribeye steaks. Don’t forget poultry and fish. Also, watch out for protein drinks. They often contain a large amount of sugar.
Bacon with added sugar
Breaded meats
Processed meats (lunch meats, frozen patties, hot dogs)
Vegetables
When it comes to vegatables, starch is a real problem. They have far to many carbs. Other than that, vegatables are easy to consider. Remeber the keto slang, if you can’t see them,don’t eat them. Meaning, of course, vegetables grown underground should be avoided.
Artichoke
Baked potatoes
Corn
Parsnips
Peas
Potatoes
Sweet potatoes
Yams
So as you can see, there are so many things to consider when looking into the Keto Diet. While carbs are not bad, they don’t fit within the confines of this lifestyle. Knowing what to look out for goes along way towards making real strides towards success. Knowing what foods to avoid is the information, but as always, it is the application of this knowledge that makes the real power.
