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To make sure you’re experiencing the maximum fat loss potential on the keto diet, there are certain foods you absolutely MUST avoid.
These foods will downright slow down your fat loss and cripple your efforts on the keto diet.
These include foods that contain hidden carbs and sugars, sweeteners and starches.
If you’re interested in starting the keto diet and doing it right, you simply must reduce your carb intake to about 20 -30 gram of net carbs per day. This may sound difficult, but, if you avoid the foods listed below, you’ll find that staying below your daily carb range is a lot easier than you think.
Also, you need to ensure that you’re truly eating a moderate amount of protein.
Many people mistakenly believe that the keto diet is a low carb, high-fat diet. While completely ignoring the fact that this diet also has a moderate protein component. This means that eating too many eggs, meats, and so on can affect your weight loss.
This happens because having too much protein will turn the protein into blood sugar in your liver through a process called glucogenesis, which could spike your insulin levels. Your body can then use this for energy instead of fat and this can stall your weight loss.
Therefore, ensure that you’re not eating too much protein.
Why you should reduce your carb intake on the keto diet:
A typical daily diet of about 1400 calories contains anywhere between 225 -325 grams of carbs each day. Eating this way and ingesting this many carbs will make it very hard to lose weight or to get into ketosis.
However, cutting carbs down to 20-30 grams per day will induce ketosis — a metabolic process where the body uses fat instead of carbs for energy. Which in turn causes more rapid fat loss. This is why thousands of people see great results doing the keto diet.
However, this way of eating is very restrictive as you’re mainly able to have meat, seafood, eggs, vegetables that grow above ground, nuts and seeds, fats and oils, and some dairy products.
Nonetheless, knowing what you can’t eat on the keto diet helps you take one step closer to achieving your health goals.
If you’re getting started taking it step by step is the best way to go and this list will be very helpful. Eventually, you’ll become well adjusted to this lifestyle and eating less than 30 grams of net carbs will become a no brainer!
Here is a list of foods you must avoid on the keto diet if you really want to see success.
75 + Foods To Avoid On The Keto Diet:
Fruits to avoid on the keto diet:
The consumption of most fruit should be greatly reduced on the keto diet, with the exception of a few- like strawberries, blueberries, and blackberries. Most fruits, although healthy and highly recommended in traditional diets, are very sweet naturally which makes them extremely high in carbs and sugars.
Therefore, you’ll find that by simply eating 1 cup of just about any fruit, you would have gone over your carbs macros for the day.
Of course, you can get away with nibbling really small bits of fruit every now and then, however, if you really want to see results with keto, avoid these fruits as much as possible.
Here is a list of fruit that you need to avoid if you want to stay in ketosis with carbs, protein and fat macros.
Similarly, you should avoid things like fruit syrups, fruit concentrates, fruit smoothies and fruit juices as well as they are very high in carbs and sugars.
Vegetables to avoid on this diet:
Again, while most vegetables recommended in the traditional diet, this list below should be avoided if you’re wanting to start a keto diet lifestyle.
These vegetables below should be removed from your diet as they contain carbs that add up quickly and they will prevent you from being in ketosis and losing weight.
Grains to avoid on the keto diet:
Like fruit, grains are also very high in carbs. Because the keto diet works best if you stick to a minimum of 20- 3o grams of net carbs daily, having grains will not be beneficial to your keto journey. Below are 11 grains that contain too many carbs and thus won’t work on the keto diet.
Products made from grains to stay away from on the keto diet:
All products made from grains are to be avoided on this diet. These include various kinds of cereals, bread, pastries and other foods made from flours, rice, oatmeal, crackers, cookies, and the list goes on.
Legumes & Beans you can’t eat on keto
While legumes and beans are great for a regular diet, they don’t make the cut for the keto diet. It’s very easy to see why since they tend to be super high in carbs as protein.
Sweeteners to avoid on the keto diet:
Most people love their sweeteners and although many of them are lower in calories, they contain too many carbs to make them safe for ketosis. So, even though things like honey are great whole foods, they will quickly kick you out of ketosis. Avoid these sweeteners at all cost!
Other foods to avoid on the keto diet include:
- Sweets: Candies, chocolates, sweets, ice creams, etc.
- Alcohol: Sweetened alcoholic drinks, beers.
- Drinks: Sweetened teas, coffees, sodas.
- Some oils: Soya bean oil, grapeseed oil, peanut oil, sesame oil, sunflower oil.
- Milk and low-fat dairy
Wanna know what you can eat on the keto diet? Click this link to be taken to a great keto grocery list.