The ketogenic or “keto” diet has become one of the most popular diets for weight loss and overall health. The diet focuses on eating high amounts of fat, moderate protein, and very low carbs in order to reach a state of ketosis.
Ketosis occurs when your body switches from using carbohydrates as its main source of energy to using fat and ketones instead. This metabolic state has been shown to promote weight loss, reduce appetite, lower blood sugar levels, and improve heart health markers among many other benefits [1].
However, in order to reap the benefits of ketosis you must choose the right foods and avoid the wrong ones. There are many common foods that can easily kick you out of ketosis and stall your progress on keto.
What Foods Should You Avoid on Keto?
Here is an overview of the main food groups to limit or avoid on the keto diet:
Sugary Foods
Sugar and high carb foods are the most obvious ones to avoid on keto. Consuming sugar will instantly spike blood glucose and insulin levels, pulling your body out of ketosis. Foods high in sugar include:
– Soda, juice, sports drinks, and other sweetened beverages
– Candy, chocolate, ice cream, and baked goods
– Cereals, granola bars, and some protein bars
– Sugary sauces like barbecue sauce, sweet chili sauce, and teriyaki
– Many packaged snacks and desserts
Basically any food containing large amounts of added sugars should be avoided. Always check labels for carb and sugar counts.
Starchy Vegetables
Most vegetables can be enjoyed on keto, but high carb starchy veggies are exceptions. Vegetables to moderate or avoid include:
– Potatoes
– Sweet potatoes
– Corn
– Peas
– Winter squashes like butternut squash and pumpkin
– Beans and legumes including lentils, kidney beans, chickpeas, and baked beans
Grains
All grains are very high in carbs so are off limits on keto. Avoid foods made with:
– Wheat including breads, pasta, crackers, baked goods
– Rice
– Oats
– Quinoa
– Barley
– Rye
– Corn
– Millets
– Amaranth
– Buckwheat
Look for low carb grain substitutes like cauliflower rice and cloud bread made with almond or coconut flour.
Starchy Fruits
While most fruits are too high in natural sugars for keto, these fruits are particularly starchy and carb-heavy:
– Bananas
– Mangoes
– Apples
– Pears
– Watermelons
– Papayas
– Persimmons
Berries can be enjoyed in moderation on keto while fruits like lemons and limes are great low carb choices.
Starchy Vegetables
Most vegetables can be enjoyed on keto, but high carb starchy veggies are exceptions. Vegetables to moderate or avoid include:
– Potatoes
– Sweet potatoes
– Corn
– Peas
– Winter squashes like butternut squash and pumpkin
– Beans and legumes including lentils, kidney beans, chickpeas, and baked beans
Alcoholic Drinks
Most cocktails, beer, wine, and other alcoholic drinks tend to be very high in carbohydrates. Some keto-friendly alcoholic options include:
– Dry wines like Sauvignon Blanc and Pinot Grigio
– Spirits like whiskey, vodka, gin, and tequila without sugary mixers
– Light beers and hard seltzers
– Dry champagne or prosecco
In moderation, these are acceptable on keto. But be cautious as alcohol can also slow ketosis.
High Carb Nuts and Seeds
While most nuts and seeds can be enjoyed in moderation on keto, these contain more carbs and should be watched:
– Pistachios
– Cashews
– Chestnuts
– Pumpkin seeds
– Sunflower seeds
Stick to fattier nuts like macadamia nuts, pecans, walnuts, Brazil nuts, and nut butters. And limit portions to a small handful.
High Carb Dairy
Dairy products can contain naturally occurring sugars like lactose. The highest carb dairy products to avoid include:
– Flavored yogurts with added sugars
– Sweetened condensed milk
– Milk-based desserts like pudding and ice cream
– Flavored creamers for coffee
Opt for full fat, unsweetened dairy like cheese, plain Greek yogurt, heavy cream, and butter.
packaged and Processed Foods
One of the keys to succeeding on keto is avoiding convenience and packaged foods. Read ingredient lists and nutrition facts carefully. Watch out for:
– Packaged snacks like chips, pretzels, and crackers
– Store-bought salad dressings and sauces
– Frozen prepared meals
– Fast food menu items
– Foods with added sugars and unhealthy fats
Stick to whole, minimally processed foods as much as possible. This ensures you know exactly what you’re eating.
Carb Substitutes
Some common low carb baking staples and sweeteners can negatively impact ketosis including:
– Maltitol syrup or other sugar alcohols ending in “-tol” like xylitol and erythritol
– Nutrition bars made with these sweeteners
– Allulose
– Inulin-based sweeteners like chicory root fiber
Try monk fruit, stevia, and erythritol in moderation. But avoid other sweeteners and low net carb baked goods, at least at first.
Foods to Eat on Keto
Now that we’ve covered foods you can’t eat on keto, let’s discuss the delicious whole foods that should make up your diet:
Healthy Fats
– Avocados and guacamole
– Nut butters
– Olives and olive oil
– Coconut oil or MCT oil
– Butter and ghee
– Full-fat salad dressings and vinaigrettes
– Nuts and seeds
– Fatty fish like salmon and sardines
– Bacon fat and duck fat for cooking
– Full-fat cheese and heavy cream
Proteins
– Fatty cuts of meat like brisket or ribeye
– Chicken thighs and wings
– Pork chops and pulled pork
– Salmon, tuna, halibut, trout
– Shellfish like shrimp, crab, lobster, and scallops
– Whole eggs
– Bone broth or collagen peptides
– Tofu and tempeh
Non-Starchy Vegetables
– Leafy greens like spinach, kale, Swiss chard
– Broccoli, cauliflower, Brussel sprouts
– Asparagus, green beans, zucchini
– Peppers, onions, garlic, mushrooms
– Tomatoes, cucumbers, eggplant
– Spaghetti squash, cabbage, bok choy
– Artichokes, hearts of palm, celery, radishes
– Jicama, rutabaga, turnips, celeriac
Herbs, Spices, Condiments
– Sea salt, Himalayan pink salt, pepper
– Garlic, basil, oregano, thyme
– Mustard, hot sauce,low carb ketchup
– Lemon juice, lime juice, red wine vinegar
– Mayonnaise, mustard, and oil-based dressings
– Soy sauce, sesame oil, fish sauce
Sample Keto Meal Plan
To give you an idea of what a day on keto could look like, here is a sample menu:
| Meal | Foods |
|---|---|
| Breakfast | Fried eggs with avocado and bacon |
| Lunch | Tuna salad wrapped in lettuce leaves with tomato and onion |
| Dinner | Grass-fed beef burger topped with cheddar on a lettuce “bun” plus side salad |
| Snack | Low carb protein shake made with almond milk and collagen |
As you can see, you can still enjoy tasty and satisfying meals on a ketogenic diet. The key is focusing on whole, nutrient-dense foods that are low in carbs and avoiding processed convenience products.
Tips for Sticking to Keto
Here are some tips to help you avoid non-keto foods and stay on track:
– Read labels carefully and check carb counts
– Meal plan ahead of time and grocery shop accordingly
– Cook more meals at home instead of eating out
– Always have keto-friendly snacks on hand like nuts, seeds, cheese, and avocado
– Limit alcohol or drink low carb options like dry wine or spirits with zero carb mixers
– Drink plenty of water and opt for unsweetened iced tea, coffee, and mineral water instead of fruit juice or soda
– Look for recipes from keto-focused blogs, cookbooks, YouTube channels, etc.
– Join online keto communities for recipe ideas and support
Potential Health Benefits of Keto
The keto diet is associated with impressive health benefits beyond just weight loss. Following a ketogenic eating pattern may help:
– Reduce risk for type 2 diabetes by lowering blood sugar and insulin levels [2]
– Protect heart health by improving cholesterol ratios and lowering triglycerides [3]
– Decrease inflammation which could protect against chronic disease [4]
– Stabilize energy levels and mood by leveraging ketones as a steady fuel source [5]
– Support brain health as ketones can act as an alternative energy source for the brain [6]
Research also indicates the keto diet may have therapeutic effects for conditions like metabolic syndrome, PCOS, neurological disorders, cancer, and more [7].
Potential Side Effects of Keto
However, the keto diet may also come with some potential drawbacks and side effects including:
– Keto flu – Headaches, fatigue, nausea, dizziness, and GI issues when first starting keto as the body adapts to ketosis
– Constipation – Due to lower fiber intake on keto
– Nutrient deficiencies – Potentially lowered intake of certain vitamins, minerals, and phytonutrients due to food restrictions
– Disordered eating patterns – Possibility of developing unhealthy relationships with food due to restrictive nature of keto
– Long term safety unknown – Effects of sticking to strict very low carb diets for more than 2 years is uncertain
Ways to minimize potential downsides include staying hydrated, supplementing if needed, planning balanced nutrient-dense meals, and working with a healthcare provider, especially if managing any medical conditions.
Conclusion
The ketogenic diet can be an effective way to lose weight, regulate blood sugar, and support many aspects of health when carbohydrate sources are restricted and healthy fats and proteins are emphasized. But in order to maintain the state of ketosis, it’s important to avoid common high carb foods like grains, starchy vegetables, sugars, and highly processed snacks and meals.
Focus on eating whole, nutrient-dense foods that are naturally low in carbs like meat, seafood, eggs, non-starchy veggies, healthy fats, herbs and spices. Read labels carefully, meal prep, and stick to keto-friendly recipes. With some adjustments to your normal diet and lifestyle, you can successfully reap the potential benefits of ketosis.
