Not sure as to what to have on a low-carb diet? Are you confused about the foods to avoid on a ketone-monitored plan? We are here to help you with a comprehensive list of things that you can consume, and things that you should skip at all costs.
What is Keto Diet?
The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that has been shown to help some people lose weight. The goal of the diet is to get your body into a state of ketosis, in which it is burning fat for fuel instead of carbohydrates.
To achieve this, the diet typically involves significantly reducing your intake of carbohydrates and increasing your intake of healthy fats. Protein intake is usually moderate. The idea is that by drastically reducing your intake of carbs, your body will be forced to use fat as its primary source of energy. This can lead to weight loss, as well as other health benefits such as improved blood sugar control and reduced risk of certain diseases.
It’s important to note that the keto diet is not for everyone and may not be safe or appropriate for certain individuals. It’s always a good idea to speak with a healthcare provider before starting any new diet or exercise program.
Scientific fact: The Keto diet is proven to be 2.2 – 3 X more effective in helping you healthily lose weight so it is evident that the Keto Diet is not just a healthy diet but a healthy lifestyle too.
Many people following these food restrictions aim for 20 to 50 grams (g) of net carbohydrates per day. The idea is to switch your body into ketosis, a state where it burns fat for fuel rather than carbohydrates, hence it is important to limit a few edible items from your dietary regime.
When you cut down your intake of glucose, the usual energy source for your cells, your body starts drawing energy from fats. In the lookout for different sources of energy, your liver will begin to convert fat into ketones, which will then be released into the bloodstream and be used by your cells for energy.
You should aim to score your carbohydrates from fiber-rich, water-rich fruits and vegetables to naturally boost hydration and keep your digestive system healthy as well.
Let’s talk about the edible items that you need to absolutely stay away from at all costs in order to make Ketogenic work for you!
Foods To Avoid On a Keto Diet
The key to a sustainable diet is to limit your cellulose intake and get the majority of your calories from fat. But grains are filled with carbohydrates, which can deter your ketone monitoring routine. Here are a few examples of things you’d want to miss:
- Flour & corn tortillas
- Sandwich wraps
It’s important to remember that bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains will also result in high cellulose counts, hence must be avoided at all costs.
It might be surprising to see fruits being something that needs to be sidelined, but several fruits are high in sugar and cellulose. You can aim for low-carb ones like blackberries, blueberries, raspberries, strawberries, and tomatoes. You should try to avoid fruits such as:
- Fruit Juices
- Dried fruits such as dried mango, raisins, and dates
- Fruit smoothies
- All fruit juices (excluding lemon and lime juice)
Olives and avocados are also excellent sources of healthy fat so focus on them.
As far as vegetables are concerned, it is important to avoid veggies that grow beneath the ground. Here are the veggies which you should avoid:
- Sweet potatoes
- Baked potatoes
These vegetables usually have elevated starch content, as they contain the most cellulose.
Beans and peas are Leguminous plants and they are typically rich in protein and other vital nutrients. But because they are also high in carbohydrates, they are another type of ketogenic diet food to push away:
- Baked beans
- Lima beans
- Pinto beans
- Black beans
- Black-eyed peas
- Green peas
- Kidney beans
Skip them on your diet and you’re good to go. 🙂
Dairy is typically a low carbohydrate food group when had in moderation.
- Most milk
- Condensed milk
- Creamed cottage cheese
- Fat-free or low-fat yogurt
However, it is important to remember that dairy does contain lactose, so try to limit your intake of the above things.
Many drinks are often a significant source of hidden sugars and carbohydrates. A majority of your liquid consumption should come from water, as you should be drinking 6 to 8 glasses of water daily. The following beverages should be avoided:
- Hot Chocolate
- Ginger Ale
- Grape Soda
- Root Beer
- Tonic Water
- Energy Drinks
- Sports Drinks
- Vitamin Water
- Fruit juices
- Sweetened iced tea
- Non-light beers
- Cocktails such as margaritas, screwdrivers, and piña coladas
Now let\’s focus on the things you can and need to have on the Ketogenic Dietary regime!
The Protein Intake
Protein is essential to build muscle cells and burn calories. In the absence of carbohydrates and protein, your body might turn to muscle tissue as fuel. This, in turn, will lower your overall muscle mass, hence it isn’t advisable. On the other hand, an overdose of the protein would put undue strain on your kidneys. Hence, it is very important to maintain a healthy balance.
The Fat Intake
Make sure you focus on consuming a higher ratio of unsaturated fats (flaxseed, olive oil, nuts) to saturated fats (lard, red meat, palm oil, butter). Since you’re consuming a vast majority of calories from fat, it’s crucial to focus on fueling up with options that are healthier.
Foods To Eat
For low carbohydrate and ketosis-friendly choices, unprocessed, organic, and grass-fed meat might be even healthier. Meats are usually very full of protein, and since ketosis is a majority-fat intake plan, it’s not necessary to consume too much of it.
Seafood is great for Ketosis, especially fatty fish like salmon. They’re also high in protein, which is an added bonus.
Eggs are also a great option for people monitoring their ketonic compounds, as they are low in cellulose. There are multiple delicious egg recipes that you can enjoy while on this meal plan.
Natural High-Fat Sources
Most of the calories here should come from fat. You should focus more on natural sources like meat, fish, eggs, butter or coconut oil, and even high-fat sauces, including Bearnaise sauce, garlic butter, etc.
Choose vegetables that grow above the ground, especially green and leafy veggies. Favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. As a result, many people eat more vegetables than before they started ketogenic dietary changes, as pasta, rice, potatoes, and other starches are replaced with veggies.
Now that you know which foods to avoid during ketosis, you can prevent these foods from potentially derailing your wellness plans. We hope you found all your answers here, and are now sure of what to eat and what not to on a low-carb diet.
By focusing on whole, unprocessed foods, you can ensure that you’re getting the nutrients your body needs while following a ketogenic diet. It’s also important to drink plenty of water and get regular exercise while following this diet.
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