What Foods Should Be Avoided on the Keto Diet?

The ketogenic diet aims to maintain a state of nutritional ketosis by limiting carbohydrate intake to roughly 5% of total calories. For many people, this means eating a diet that is vastly different from what we have been told to eat our entire lives. Guidelines for the standard American diet recommend making carbohydrates 45 to 65% of total calories, so switching to a low-carb diet can be confusing at first.

There are a few important points to keep in mind when planning your keto diet. The first is that low-carb does not mean no-carb. You will still eat some carbohydrates on your keto diet, mostly in the form of non-starchy vegetables.

The second thing to remember is that your macronutrient calculations should be based on net carbs, not total carbs. Since the body doesn’t digest fiber, fiber grams can be deducted from your total carbohydrates. This makes it much easier to stay within your 5% carbohydrate limit.

The keto diet is a low-carb, high-fat diet that has been shown to be effective for weight loss and other health benefits. However, as with any diet, there are certain foods and ingredients that should be avoided in order to maximize the benefits and minimize any potential negative effects.

One of the most important things to avoid on the keto diet is refined carbohydrates, such as white bread, pasta, and rice. These foods are high in simple carbs, which can quickly raise blood sugar levels and cause an insulin spike. Instead, focus on eating complex carbs from whole, unprocessed sources, such as vegetables, nuts, and seeds.

Another thing to avoid on the keto diet is processed and packaged foods, which are often high in added sugars and unhealthy fats. These foods can be tempting because they are convenient and readily available, but they are generally low in nutrients and can be detrimental to your health. Instead, focus on eating whole, unprocessed foods that are rich in nutrients and beneficial for the body.

It is also important to avoid drinking too much alcohol on the keto diet, as it can interfere with ketosis and inhibit weight loss. Alcohol is high in calories and can quickly derail your progress, so it is best to limit your intake or avoid it altogether.

In addition, you should avoid certain high-fat foods that are not considered healthy, such as processed meats and fried foods. These foods may be high in fat, but they are also high in unhealthy saturated and trans fats, which can increase the risk of heart disease and other health problems. Instead, focus on eating healthy fats from sources like avocados, nuts, and olive oil.

Overall, the key to success on the keto diet is to focus on eating whole, unprocessed foods and avoiding refined carbohydrates, processed and packaged foods, alcohol, and unhealthy fats. By following these guidelines, you can maximize the benefits of the keto diet and achieve your health and weight loss goals.

High-Carbohydrate Foods

Some foods should absolutely be avoided on a keto diet because they are too high in carbs. These include grains of any kind, starchy vegetables such as corn, potatoes, rice, and legumes.

Foods containing derivatives of these -- such as corn syrup and potato starch -- should also be avoided.

Get in the habit of reading nutrition labels and ingredient lists on any packaged foods. Even if an item appears to be low in carbohydrates, it could still contain additives that should not be included in a keto diet.

Most Fruit

Most types of fruit are too high in sugar to be included in a keto diet. However, once your body is adapted to the keto diet, you can consume small quantities of berries and tomatoes. Cucumbers and avocados are also allowed.

All Forms of Sugar

Any type of sugar should be avoided. In addition to regular sugar, this includes additives such as brown sugar, sucrose, fructose, maltose, dextrose, high-fructose corn syrup, cane juice, cane syrup, fruit juice concentrate, and molasses.

Other Food Additives

Watch out for other ingredients that can cause inflammation or interfere with your body’s insulin response. These include MSG, partially hydrogenated oils, refined oils, autolyzed yeast, and hydrolyzed vegetable protein. As a general rule, if you don’t recognize something or can’t pronounce it, don’t eat it.

Artificial Sweeteners

Some people opt to continue using artificial sweeteners while on a keto diet. Be aware, however, that if your goal is weight loss, artificial sweeteners may make it difficult to lose weight. Avoid products that contain Equal, Splenda, aspartame, sucralose, and acesulfame potassium. Instead, look for products that use sweeteners such as sugar alcohols (such as erythritol, xylitol, and maltitol), stevia, or monk fruit.

The healthiest foods to eat are those that don’t contain any ingredient lists: non-starchy vegetables, nuts, seeds, and high-quality meats such as grass-fed beef. Although this way of eating may be an adjustment for you, it will become easier in time, and the benefits are worth it!