The ketogenic diet is a high-fat, moderate protein, and very low carbohydrate diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis where the body starts breaking down stored fat molecules into ketones to use for energy. Even though we know that we have to eat a very low carbohydrate, and high-fat diet, searching for food in a grocery store feels like moving into enemy territory, with hidden carbs everywhere just waiting to make their way into your cart and throw you out of ketosis.
Though numerous people lose weight when on the keto diet, it doesn’t mean that it’s suitable for everyone. As many people on the keto diet eat veritably less fiber which is helpful for the proper digestive and excretory system and heart health.
Therefore, before beginning this diet, it’s imperative to gain knowledge about what foods we should eat and what foods we should avoid.
Dietary foods to avoid when on a ketogenic diet
Grains
Cereals, Crackers, Rice, Pasta, Bread, and Beer are rich sources of carbohydrates. Consider alternatives like spiralized vegetables which are healthier and low-carb options. Sweet baked foods and processed foods not only exceed your carb intake limit but also result in weight gain, diabetes, high blood pressure, etc.
Starchy vegetables and high-sugar fruits
Starchy vegetables like corn, potatoes, and sweet potatoes contain more carbs as compared to fiber. Also limit high-sugar fruits such as bananas, mangoes, raisins, and dates, as they spike blood sugar more quickly.
Sweetened yogurt
Fruit-flavored yogurt can be yummy but can have up to 12 teaspoons of sugar. Instead, Greek yogurt can be an awesome source of protein in the morning. You can add toppings such as berries or other fruits low in sugar and enjoy naturally sweet flavors
Ice cream
A traditional cup of ice cream is made up of only milk, cream, and sugar, so no thanks.
Sugar-sweetened beverages
Sugary drinks such as soda, sports drinks, and juices are rich sources of carbs and sugar. Consuming too many of these beverages can cause the body to redundant to a breakdown carb for energy instead of stored fat.
Beans and lentils
Beans and lentils are the richest sources of carbs in the legume family. Even though they are packed with tons of fiber and substantial amounts of protein, this food should be avoided as they provide 40-50 grams of carbs per serving.
Bacon
Having food items rich in saturated fats, such as bacon, on a regular basis can increase cholesterol levels. However, high cholesterol is not an immediate danger; a long-term diet containing saturated fat can cause cardiovascular disease. So focus on foods high in protein and moderate healthy fat.
Salad dressings
Commercially prepared salad dressings contain high amounts of sugars, unhealthy fats, and sodium, so they are not suitable for health.
Final Thought
The keto diet may have its benefits. While staying low on carbs and sugar isn’t always easy, avoiding the foods listed above can help you reach your goal.