Foods to avoid on the ketogenic diet

As you already know, this diet focus on high healthy fat, moderate protein and very low carbohydrates. There is certain rules to follow and the most important thing is to avoid high carbs food and sugar. In this post I will give you examples what not to eat, so you can reach your goal easier.

Sugar and fruits

Most important to avoid sugar as much as possible, also in high sugary fruits, like watermelon, peach, grapes, mangoes, etc.. So this is why we limit fruits only to berries and rhubarb.

Bread, pasta, rice and other refined carbs

You can always make your own bread, using keto approved flours. If you looking for them in the store, and it's says "keto friendly", please make sure you read the ingredients and the macros! Refined carbs can be in pastries, pastas and tortillas.

There is great pasta and rice replacements available to purchase. They are usually made from konjac and shirataki mushrooms (usually 0 g net carbs) and the closest to real noodle textures made from hearts of palm (usually 2 g net carbs).

Sodas

That's include diet as well. Be careful with diet drinks, they might not have sugar added, but artificial sweeteners. Drink instead Zero sugar sodas, if you really crave it or make your own soft drinks from electrolytes.

Beans

Unfortunately beans and legumes are high in carbs. Please avoid them as much as you can.

Honey, syrups and dressings

Some of the syrups, like maple and agave are made from concentrated sugar. Condiments like dressings, ketchup, bbq sauce or marinating juices often has very high added sugar or corn syrup in them.

Starchy or higher sugar vegetables

Potatoes, corn, beets, peas, carrots, parsnips are also suggested to avoid. Remember to eat as green vegetables as possible. More color it has, more carbs. Please check my post "Feeling lost?" for the list of vegetables!

Grains

Even if they are loaded with nutrients, like quinoa, wheat, oats, barley, rice, rye or millet, they have very little fiber in them and high in carbs.

Beer and mixers

If you like to consume alcoholic beverages, have hard liqueurs with no sugar content, like vodka, rum, tequila or whisky (0 g net carbs). Substitute mixers to club soda or nothing at all. You may drink wine as well. A glass of wine, 8 oz is only 4 g net carbs.

Bottom line is, if you are doing a ketogenic lifestyle, you want to reach a state of ketosis as often as possible. Sugary and higher carbs foods will kick you out from ketosis and you will burn sugar instead of fat. Make sure to always read the labels and decide if they will fit into your daily intake!