Introduction
Switching to a keto diet can be a great way to boost your health, lose weight, and even improve your athletic performance. However, just like with any diet, it’s important to follow it properly in order to see results. One common issue people face when starting a keto diet is eating the wrong foods, which can quickly derail their progress and even kick them out of ketosis. In this article, we’ll explore what not to eat on a keto diet, as well as provide tips on how to avoid common mistakes.
6 Foods to Avoid When Following the Keto Diet
Not all foods are created equal when it comes to keto. Here are six foods to avoid:
- Bread: Whether it’s white, wheat, or rye, bread is a major source of carbs and can quickly throw you off track. Instead, try low-carb breads made with almond or coconut flour.
- Potatoes: This starchy vegetable is off-limits on keto, but you can substitute with cauliflower or turnips to satisfy your cravings for a potato-like texture.
- Sugar: This one sounds obvious, but sugar can sneak into all kinds of foods, from savory sauces to salad dressings. Look for sugar-free alternatives or natural sweeteners like stevia or monk fruit.
- Processed Foods: These are often high in unhealthy fats and carbs. Opt for whole, natural foods such as grass-fed beef, free-range eggs, and organic vegetables.
- Fruit: Even though fruit is a healthy choice, most are high in natural sugars and can take you out of ketosis. Stick to low-carb fruits like berries and avocados.
- Sweets: This includes cookies, candy, and other desserts that are high in sugar and carbs. Try making your own keto-friendly desserts with almond flour or coconut flour.
The Ultimate Guide: What Not to Eat on a Keto Diet
While the above six foods are the most important to avoid, there are many more that can affect your ketogenic state. Here’s a comprehensive list:
Grains and Starchy Vegetables:
- Bread (all kinds)
- Pasta
- Rice
- Potatoes
- Corn
- Beans
- Legumes
- Peas
- Sweet Potatoes
- Yams
Sweets and Sugars:
- Sugar (white, brown, honey, agave, etc.)
- Candy
- Chocolate (unless it’s sugar-free or 85%+ cacao)
- Ice cream
- Cake
- Pie
- Cookies
Fruits:
- Bananas
- Mangoes
- Pineapple
- Apples
- Oranges
- Grapes
- Watermelon
- Dates
Dairy:
- Milk
- Yogurt
- Cottage cheese
- Sour cream
- Ice cream
- Regular cheese (some exceptions like brie and feta)
It’s important to note that not all carbs are created equal. Some foods, like vegetables, contain fiber which doesn’t count towards your daily carb limit. Always read labels and pay attention to net carbs (total carbs minus fiber) before eating something.
Avoid These Common Mistakes: Foods to Steer Clear of on a Keto Diet
Even when you think you’re doing everything right, there are still some common mistakes that can sabotage your progress on keto:
- Eating too much protein: While it’s important to get enough protein, too much can actually kick you out of ketosis. Stick to your macro goals and don’t exceed them.
- Drinking sugary beverages: This includes soda, juice, sports drinks, and even some alcoholic beverages. Opt for water, tea, or black coffee instead.
- Not eating enough fat: Many people mistakenly believe that a keto diet is all about protein, but it’s actually more about healthy fats. Make sure to get enough fat in your diet to fuel your body.
- Ignoring hidden carbs: Some foods, like sauces and condiments, contain hidden carbs that can quickly add up. Always read labels and track your carb intake carefully.
Keto Diet 101: Foods to Leave Off Your Plate
At its core, the keto diet is all about eating the right types of foods to keep your body in a state of ketosis. Here are some key principles to keep in mind:
- Focus on healthy fats: Foods like avocado, olive oil, nuts, and seeds should be a big part of your diet.
- Avoid carbs: As we’ve already established, carbs are the enemy of keto. Keep your carb intake to around 20g net carbs per day.
- Eat moderate protein: Too much protein can knock you out of ketosis, so make sure to balance your macros properly.
- Stick to whole foods: Processed foods are often high in unhealthy fats and carbs. Opt for natural, whole foods instead.
What You Can’t Eat on Keto: A Comprehensive List
Here’s a more detailed list of what you shouldn’t eat on a keto diet:
Grains:
| Item | Serving Size | Net Carbs |
|---|---|---|
| Bread (any kind) | slice | 10-20g |
| Pasta (all types) | 1/2 cup | 20-25g |
| Rice | 1/2 cup | 22g |
| Corn | 1/2 cup | 13g |
Sweets and Sugars:
| Item | Serving Size | Net Carbs |
|---|---|---|
| Sugar (white, brown, etc.) | 1 tsp | 4g |
| Honey | 1 tbsp | 17g |
| Candy | 1 piece | 3-10g |
| Chocolate (milk) | 1 oz | 13g |
Fruits:
| Item | Serving Size | Net Carbs |
|---|---|---|
| Bananas | 1 medium | 24g |
| Mangoes | 1 cup | 24g |
| Pineapple | 1 cup | 20g |
| Oranges | 1 medium | 12g |
Dairy:
| Item | Serving Size | Net Carbs |
|---|---|---|
| Milk (regular or low-fat) | 1 cup | 12-13g |
| Cottage cheese | 1/2 cup | 3-4g |
| Yogurt (regular or low-fat) | 6 oz | 9-11g |
| Sour cream | 1 tbsp | 0.5g |
Stay on Track with Your Keto Diet: These 6 Foods Are a Big No-No
Out of all the foods mentioned in this article, there are six that are especially important to avoid:
- Bread
- Potatoes
- Sugar
- Processed foods
- Fruit
- Sweets
These foods can quickly throw you off track and make it difficult to achieve and maintain ketosis. If you’re serious about sticking to your keto diet, make sure to steer clear of them.
Conclusion
Keto can be a powerful diet for improving your health and achieving your goals, but it requires discipline and careful attention to what you’re eating. By avoiding the foods listed in this article, you’ll be well on your way to success on keto. Remember, always read labels, track your macros, and stay focused on your goals.
