What not to eat on a ketogenic diet

The ketogenic diet was designed to reduce body fat and restore the proper functioning of the cardiovascular system.

It is based on a change in the diet, which radically affects the metabolic processes in the human body. According to the principles, in the ketogenic diet, carbohydrates are replaced by fats, from which the body receives energy, thus reducing fat stores.

This phenomenon is called the state of ketosis. Therefore, it is important to know what foods are allowed and what should not be consumed. Even a small excess of carbohydrates in the diet can disrupt the ketosis process and stop weight loss.

What foods to avoid on a keto diet

According to the recommendations, foods containing many carbohydrates are removed from the diet. First of all, it is:

• Bakery and pasta;
• Cereals;
• Ready-made cereal or cereal breakfasts.

Many fruits contain many carbohydrates. Only those in which the minimum amount of sugar is allowed, for example, raspberries and blackberries.

Sweets are also banned:

• Cookie;
• Bars;
• Sweet and salty snacks;
• Chocolate;
• Candies.

These foods are calorie bombs that contain many empty calories and provide no useful nutrients to the body.

Do not eat starchy foods, such as potatoes.

Prohibited foods list

Here is a list of foods that should be eliminated or drastically reduced.

Fruit:

• Bananas;
• Apples;
• Oranges;
• Grape;
• Watermelons;
• Peaches;
• Melons;
• A pineapple;
• Cherries;
• Pears;
• lemons;
• limes;
• Grapefruits;
• Mango

Etc.

A piece of lemon or lime is allowed to be added to water or tea.

All types of dried fruits are prohibited, including prunes, dried apricots, and dried figs.

Cereals:

• Wheat;
• Rice;
• Rye;
• Oats;
• Corn;
• Quinoa;
• Barley;
• Millet;
• Bulgur;
• Amaranth;
• Buckwheat;
• Quinoa.

Roots:

• Potato;
• Sweet potato;
• Carrot;
• Parsnip;
• Beet;
• Turnip.

Flour and cereal products:

• Bread;
• Pasta;
• Cereals;
• crackers;
• Pizza;
• Popcorn;
• Muesli;
• Flour.

Legumes:

• beans;
• Beans;
• soy;
• Peas;
• Chickpeas;
• Lentils.

Sweeteners:

• Sugar;
• Honey;
• syrups;
• Saccharin.

Sweets:

• Candies:
• Zephyr;
• marmalade;
• Chocolate;
• Cakes;
• cakes;
• Cookie;
• Pies;
• cupcakes;
• Ice cream;
• puddings

Etc.

Some oils:

• Rapeseed;
• soy;
• grape seeds;
• Peanut;
• Sesame;
• Sunflower.

Alcohol:

• Beer;
• Cider;
• Sweet wines;
• Sweet alcoholic cocktails.

Beverages:

• Juice;
• juice drinks;
• Smoothies;
• cocktails;
• Sweetened carbonated drinks;
• Sweetened tea and coffee.

Dairy:

• Skimmed milk and other low-fat foods;
• Low-fat mozzarella;
• low-fat yogurt;
• Cream cheese.

Sauces:

• Ketchup;
• Barbecue sauce;
• Tomato sauce.

Foods high in carbohydrates

Cereals, crackers, rice, pasta, bread, and beer are high in carbohydrates. Even whole-wheat pasta and legume-based pasta.

Sweet breakfast cereals and healthy whole grain cereals are also rich in carbohydrates and should be avoided or minimized.

A slice of bread has an average of 11 grams of carbs, so you could technically eat one slice a day. Depends on how many carbohydrates you adhere to, 30 or 50 grams per day.

Sugar

Most addictions are related to sugar. Contained in:

• carbonated drinks;
• Juices;
• sports drinks;
• candy;
• chocolate;
• Ice cream.

That is, in all prepared and processed foods. Therefore, any sweets should be avoided.

Even a minimal amount of sugar can bring you out of ketosis, slowing down the progress of weight loss and negating the results.

Hidden sugars and carbs can be found in keto-friendly foods like mayonnaise.

Therefore, carefully check the composition on the label and nutritional value.

There are alternative sugar options on the ketogenic diet, such as:

• erythritol;
• Stevia;
• Xylitol.

These sweeteners do not significantly affect blood sugar levels and, as a result, do not cause insulin spikes.

Starchy foods

These foods are rich in carbohydrates and will not help you achieve ketosis.

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited to a ketogenic diet. These include:

• Corn;
• Potato;
• Sweet potato (yam);
• Beet.

This category also includes:

• Bread;
• Rice;
• Pasta;
• Cereals such as quinoa;
• Cereals from cereals and cereals;
• French fries

Etc.

Whole grains are not recommended.

Recently, there has been a surge in the food industry of “possible” ketogenic-friendly foods, from keto flatbreads to low-carb bread.

We need to beware of fake marketing tactics that trick consumers into buying such products that have nothing to do with the ketogenic diet.

Check the composition to know if such products are useful for a diet.

Sweetened yogurts

Only natural yogurt is allowed on keto. Containing fruits are usually sweetened with syrup or sugar.

Juices

Whether natural or not, fruit juice is rich in fast-digesting carbohydrates that raise blood sugar levels. It is better to replace the decoction of herbs with water.

Gluten-Free Baking

Gluten-free does not mean carb-free. Many gluten-free pieces of bread and muffins contain the same amount of carbs as traditional baked goods. As a rule, there is also not enough fiber.

Unhealthy fats

Not all fats are the same. This is the most controversial issue in the ketogenic diet. Although it is believed that any fat can lead to ketosis, trans fats should be avoided.

Trans fats are produced chemically. They are present in almost all finished products, as they extend the shelf life. First of all, it is margarine, which is also used in home baking and cooking.

What sauces can and cannot be

Sauces, gravies, and condiments have many pitfalls. As a rule, if you decide to strictly adhere to the rules, you should exclude ready-made gas stations:

1. First, they may contain hidden sugar;
2. Secondly, a banned sweetener may have been used in the production.

For homemade sauces and dressings, you must buy guar or xanthan gum. These thickeners are used in cooking and food production. Virtually no carbohydrates, allowing you to thicken sauces.

If you don’t have time to make your own, here’s a list of condiments that are allowed on keto:

• Ketchup (choose with little sugar or no sugar);
• Mustard;
• Spicy sauce;
• Mayonnaise (if possible from olive oil, avocado oil);
• Sauerkraut (no or little added sugar)
• Horseradish;
• Worcestershire sauce;
• Salad dressings (choose fatty ones like Caesar).

When buying, check the label’s composition and amount of carbohydrates, fat, and protein. You must also check ready-made keto seasonings, which may contain hidden carbohydrates.

What to replace sugar

Sugar is an industry driven by addiction. Many studies show that sugar stimulates the brain’s reward centers.

When we constantly consume, dopamine is released in the brain, causing addiction and increased tolerance. Over time, you want to eat more and more sugar to continue the secretion of dopamine.

When you switch to a keto diet, your cravings for sweets may increase. Nutritionists and keto experts recommend giving up sugar for the first 30 days. This usually leads to getting rid of sugar addiction and, ultimately, to the disappearance of cravings for sweets.

In addition to sugar, sometimes the body craves food due to a lack of nutrients. The cravings subside as soon as the body receives the necessary nutrients.

However, if the body requires something sweet, there are several options to choose from.

When buying sweeteners, choose liquid versions as they do not contain binders such as maltodextrin and dextrose.

You should also choose sweeteners with a low glycemic index. Generally, high GI sweeteners contain maltitol.

Many “sugar-free” candies contain sweeteners with the above ingredients. The body recognizes them in the same way as sugar. The higher the glycemic index, the higher the spike in blood sugar will be.

Below is a list of sweeteners that are recommended for use on a ketogenic diet.

1. Stevia. One of the most common sugar substitutes used on the market today. Sweet, no glycemic impact. The liquid form is preferred.
2. Sucralose. A very sweet sugar substitute that has a lot of misinformation around it. Many people confuse it with Splenda, but sucralose is a pure sweetener. A liquid version is also preferred.
3. Erythritol. Sugar substitute with zero glycemic impact. It passes through the body undigested and is excreted without absorption of carbohydrates.
4. Monk fruit. A less common sweetener and is usually used in combination with others. Although rare, if you can find a great balanced natural sweetener.

You can use xylitol. It tastes like sugar but has a low glycemic index – of 13 units. However, it can increase insulin levels.

Spices

Even ingredients added to meals can accumulate carbohydrates.

Besides condiments and sauces, herbs and spices are a complex part of the ketogenic diet foods that are used regularly to add flavor to food.

There are many condiments and low-carb products on the market, and it is impossible to list them all. Some are fine, but most use high-glycemic sweeteners that should be avoided.

Spices also contain carbohydrates, so be sure, to sum up when calculating carbohydrates.

Here is a list of commonly used spices and seasonings on the keto diet:

• Cayenne pepper;
• Chili powder;
• Cinnamon;
• Caraway;
• Oregano;
• Basil;
• cilantro;
• Parsley;
• Rosemary;
• Thyme.

As a rule, the amount of carbohydrates in spices is minimal. Carbs can build up quickly if a recipe uses a lot of spices.

Sea salt is preferable to table salt.

Keto Foods

Keto cookies, chocolate bars, and similar products are highly processed. Although they may contain less sugar and flour than their high-carb counterparts:

• Possess low nutritional value;
• It may cause cravings for sweets
• Slow down the weight loss process.

Better to avoid or limit. Instead, use whole foods that are rich in nutrients.

Where can hidden carbohydrates be found?

Sticking to a keto diet plan at the very beginning can be difficult. It’s hard to remember what you can and can’t eat. Some foods are harmful. Some cleverly hide carbohydrates.

Here is a small list of foods that may contain hidden carbohydrates:

1. Foods low in carbohydrates. Even those foods that are meant to be keto can contain high glycemic sweeteners;
2. Spices. As mentioned above, spices have carbohydrates, but some contain more than others. These include onion powder, cinnamon, garlic powder, allspice, and ginger. Always read the ingredients and make sure there is no added sugar in the mixture;
3. Fruits and berries. Most fruits are forbidden because of their high sugar content. Many people eat berries. However, it is worth knowing that cranberries and blueberries can quickly accumulate carbohydrates;
4. Tomato products. Many people use tomato sauces and canned tomatoes. Be sure to read the label to make sure there are no hidden sugars;
5. Seasonings. Adding sauce to a dish is almost a tradition. Sometimes condiments and sauces can have tiny serving sizes that misrepresent the actual carbohydrates contained within;
6. Paprika and chili. Be careful when using pepper. Sometimes there can be 3-4 grams of carbs in tiny chili pepper. When buying sweet peppers, choose green ones, as red and yellow bell peppers will have more carbohydrates.
7. Chocolate. Not banned on keto, but be careful with portion sizes. The content of cocoa beans should be 90% or higher since such chocolate has much fewer carbohydrates.
8. Medications. Cold medicines, cough syrups, and flu remedies are often high in sugar. Some of the over-the-counter cough medicines contain 20 grams of carbs per serving. There are sugar-free or diabetic alternatives.

Many foods contain hidden sugars and carbohydrates. You need to know what you are buying and try to cook as much as possible yourself.