If you are thinking about commencing on a ketogenic diet, so you need to know you’re going to avoid processed foods and sugar like grains, legumes, pizza, and muffins.
The ketogenic diet is based on a nutrition plan that is high in fat and low in carbs. The goal of the ketogenic diet is to reach in the state of ketosis where the body burns fat for fuel instead of carbs and sugar.
Many foods that are not fit in keto but packed with health-promoting vitamins, minerals, and fiber, but they are a rich source of carbohydrates that is not working on a low-carb meal plan.
What does peopole consist in keto diet?
People on the keto diet aim for 20 to 50 grams of carbohydrates per day, intending to achieve nutritional ketosis.
The keto diet food list is work as a guide for your keto cravings. These diet food lists contains overall keto-friendly foods that you can eat on the low-carb diet.
But here is the list of the foods that you must avoid on the keto diet.
Grains
In keto diet, eat low carbohydrates and get the most calories from fat, this is a simple key to flourishing in the keto diet.
The problem of grains is that they are rich with carbohydrates, which can disturb your keto progress. So, it is best to avoid grains in the keto diet, especially these:
- Pumpernickel
- Oatmeal
- White
- Flour
- Corn tortillas
- Wheat
- Rye
- Sourdough
- Oats
- Corn
- Buckwheat
- Sandwich wraps
- Quinoa
- Sorghum
- Barley
- Rice
Also remember that crackers, bread, pasta, cookies, pizza crusts are made from the grains, and these types of foods also result in high carb count.
Fruits
Maybe it seems a little bit surprising to see fruits in the list of foods to avoid on keto, but there are many types of fruits high in carbs and sugar.
It is good to choose fruits that control your blood sugar levels, such as blackberries, raspberries, strawberries, and tomatoes. Olives and avocados are also a great source of healthy fats. The list of fruits you need to avoid is:
- Tangerines
- Oranges
- Bananas
- Apples
- Pears
- Grapes
- Fruit juices
- Mangos
- Nectarines
- Peaches
- Dried fruits like dry mango, dates, and raisins
- Fruit smoothies
- All fruits juices
Try to avoid frozen fruits, which may have been sweetened as they have higher carbs.
Vegetables
When it comes to veggies, the keto diet rule is to avoid veggies that grow underground. Avoid high starchy vegetables, as they are full of carbs. During the keto diet, make it your aim to consume 12-15 grams of net carbs per day from the vagetables. Here is the list of vegetables you need to avoid:
- Potatoes
- Sweet potatoes
- Baked potatoes
- Yams
- Peas
- Corn
- Artichoke
- Parsnips
- Cassava
Try to avoid any snacks and casseroles which contain these vegetables as they increase the carb count.
Legums
Lentils, Beans, And Peas Are, Fully Enriched With Carbohydrates, And All Of These Legumes Grows Above The Ground. They all are typically high in protein and other nutrients. So they are not a good option for keto.
If you are eating 20 grams of net carbs per day as recommended, then avoid eating them. These Are Rich Source Of Carbohydrates, And Usage Of These Legumes Helps You To abstain from Extra Food In Ketogenic Diet. Here is the list of foods to avoid:
- Baked beans
- Chickpeas
- Lima beans
- Pinto beans
- Black beans
- Black-eyed peas
- Lentils
- Green peas
- Kidney beans
- Cannellini beans
- Great northern beans
- Navy beans
Dairy
Dairy has good and bad aspects over the years as its effect on weight and health. Dairy products are typically low in the carb food group if you eat it in moderation. But it is essential to remember that dairy does contain carbs, so limit your carbs intake and eat only 3 to 4 ounces per day. Here is the list of dairy foods you have to avoid:
- Most milk
- Condensed milk
- Creamed cottage cheese
- Fat-free yogurt
- Low-fat yogurt
Protein
It is necessary to take enough protein on a keto diet for maintaining muscle mass. Some great source of low-carb protein is fish and poultry. During the keto diet, you want to choose a fattier cut of meat like ribeye, steaks, chicken thighs, and some oily fish like salmon. Some recommendations are here about foods you have to avoid:
- Bacon with added sugar
- Breaded meats
- Other processed meat that may contain extra hidden carbs
Oils and other unhealthy fats
Eating a healthy amount of fats is an essential part of keto and any other diet. Maybe these oils are carb-free, but the recommended dose is consumed only 2-4 tablespoon daily.
Do not reach overly high temperatures of any oil when cooking. Use only walnut or sesame oil to dress cooked veggies and salad but not for cooking.
Beverages
So be Keen About Your Drinking Intake, Because Your Intake Of Drinks Helps Your Body To Maintain The Water, Sugar, And Carbohydrate Levels. Many verities of your liquid consumption should come from water, and you have to drink 6-8 glasses of water each day. But there are still some beverages that you have to avoid while following the keto diet.
- Colas
- Hot chocolates
- Ginger Ale
- Grape Soda
- Root beer
- Tonic water
- Energy drinks
- Sports drinks
- Vitamin water
- Fruit juices
- Lemonade
- Sweetened iced tea
- Frappuccino
- Mocha
- Non-light beers
- Cocktails like margaritas, screwdrivers, and Pina Coladas
Summary:
Now you know about the foods you should eat and which one you have to avoid on a keto diet. So now, you can make the correct adjustment to continue your low-carb lifestyle.
Make a keto-friendly food list for low carb guidance and personalized to your lifestyle.