Anyone who’s tried the Ketogenic diet knows it’s tough at the beginning.
It means avoiding lots of carbs. You get hangry (angry and hungry!) when you can’t satisfy your cravings. On top of that, you have to eat protein and LOTS of fat from healthy food sources. You’re constantly checking your meals to hit the right macros.
Basically, it can get overwhelming.
When you’re new to this diet, it’s very important to know which foods to avoid. There’s actually a list of at least 108 foods you shouldn’t eat when you’re on the Keto Diet. Staying away from these foods keeps you in ketosis so your body releases stored fat for energy.
We know keeping track of your food choices can be hard. But don’t worry! To help you out, here’s a list of top 10 foods you should seriously avoid on the Ketogenic Diet.
Top 10 Foods You Should Never Eat on the Ketogenic Diet
Fruit is healthy, right? Sure, but that doesn’t mean they’re good on the Ketogenic Diet. Most fruits are sugary and will surely disrupt ketosis. Foods high in sugar usually mean they’re high in carbohydrates too. Mangoes make it first on our list because it packs around 50 grams of carbs. It also scores high on the glycemic index, so don’t be surprised if your blood sugar increases.
Bread is a common staple in every meal. Some people can’t give it up, so they look for another diet once they learn bread is banned on Keto. However, eating lots of bread and grains is harmful for the body. A high-carb diet is linked to lots of health problems like type 2 diabetes and heart disease. A piece of bread also has 46 grams of carbs and can seriously stop ketosis.
3. White Rice
White rice doesn’t fall behind with 45 grams of carbs per cup. Again, when you cut out grains, you’re removing loads of carbs. Carbs turn into glucose that turns into fat reserves. Need your rice fix? Keto followers made a great alternative! You can eat cauliflower rice to satisfy your fluffy rice cravings.
Eating mashed potatoes and fries on the Ketogenic Diet can cause your downfall. Potatoes are very carb heavy at 28 grams per serving. Consider getting healthier alternatives like sweet potatoes if you’re really craving it. A serving of sweet potato contains less carbs at 18 grams.
You might think margarine is a good source of fat when you’re on Keto. But stop right there! There’s a huge difference between healthy fats and bad fats. Margarine primarily has trans fats that increase your risk of heart disease and cancer. It’s bad for your gut and worsens inflammatory conditions like arthritis. When you’re on the Ketogenic Diet, you should stick to organic grass-fed butter instead.
6. Low-fat Yogurt
Don’t be fooled by the ‘low-fat’ label! Whole milk yogurt usually has 11 grams of carbs, while low-fat yogurt packs up to 16 grams of carbs. Low-fat yogurt, especially the flavored ones, contain more sugar than regular yogurt. Some low-fat vanilla yogurts even have up to 31 grams of carbs. It’s definitely bad news for your Keto Diet.
7. Soy-based Foods
Soy products like tofu, soy sauce and soy milk may seem like great low-carb foods. However, most soy is highly processed. They contain phyto-estrogens that actually affect your hormone levels. Soy is also rich in phytates that prevent nutrient absroption. When you’re on Keto, you definitely want to make sure you get all the nutrients you need. Otherwise, you’ll start feeling weak.
8. Processed Vegetable and Seed Oils
Don’t forget to remove all sorts of processed vegetable and seed oils on your grocery list. Beware of products like corn oil, canola oil and sunflower oil. These oils are usually stored for YEARS in plastic bottles. They contain unstable fats that turn rancid even before you cook them. Moreover, they have way too much omega-6 that causes inflammation and heart disease. Instead of processed oils, go for olive oil or avocado oil instead.
9. Grain-fed Processed Meat and Dairy
When it comes to meat and dairy, only choose organic grass-fed animal products. Stay away from factory-farmed beef, chicken and pork that have less nutrients. Processed meat like canned beef and hotdogs are packed with harmful preservatives. Even commercially farmed fish is usually high in mercury. The bottom line: low quality meat can’t give you a healthy body.
10. Most Alcoholic Drinks
Drinking alcohol slows down fat loss when you’re on Keto. Most alcoholic drinks are high in carbs and packed with lots of calories. Sweet wine, for instance, contains 14 grams of carbs per glass. Beer packs around 12 grams of carbs per bottle. If you really can’t avoid alcohol, just get one glass of clear hard liquor. Sugars in hard liquor are turned into ethyl alcohol, so it usually doesn’t have as much carbs.
Planning Keto meals can be a hard if you’re not sure which foods to avoid. Just keep this list in mind the next time you go grocery shopping. Staying away from these foods should help you maintain your macros and achieve a healthier body.
Have you tried the Keto Diet? If so, what other foods did you avoid?
Talk to us in the comments!