50 Foods To Avoid On Keto
Foods To Avoid On Keto
The main goal of the keto diet is to reach ketosis – when your body switches from burning carbs to burning fat and ketones for fuel. Talk about a metabolic shift!
To get into ketosis and stay there, you’ve got to dodge foods too high in carbs. Here’s why:
Carb molecules are super easy for your body to break down into quick energy. So if you eat a lot of carbs – especially all at once – your body will default to using that for fuel instead of turning to fat. Keto is all about tapping into fat. Below are foods to avoid on the keto diet.
| Bread (white, wheat, etc.) | High in carbs |
| Pasta (regular and whole wheat) | High in carbs |
| Rice (white and brown) | High in carbs |
| Potatoes (including sweet potatoes) | High in carbs |
| Corn and corn products | High in carbs |
| Beans (kidney, black, pinto, etc.) | High in carbs |
| Lentils | High in carbs |
| Quinoa | High in carbs |
| Oats (rolled and instant) | High in carbs |
| Barley | High in carbs |
| Bananas | High in carbs and sugar |
| Apples | High in carbs and sugar |
| Oranges | High in carbs and sugar |
| Grapes | High in carbs and sugar |
| Mangoes | High in carbs and sugar |
| Pineapples | High in carbs and sugar |
| Watermelon | High in carbs and sugar |
| Processed snacks (chips, crackers) | High in carbs and often unhealthy fats |
| Cookies, cakes, and pastries | High in carbs and sugar |
| Sugary cereals | High in carbs and sugar |
| Sugary drinks (sodas, fruit juices) | High in carbs and sugar |
| Ice cream | High in carbs and sugar |
| Candy | High in carbs and sugar |
| Honey | High in carbs and sugar |
| Maple syrup | High in carbs and sugar |
| Avoid most fruits | Due to their high sugar content |
| Alcohol | Can interfere with ketosis |
| Most fruit juices | High in sugar |
| High-sugar condiments (ketchup, BBQ sauce) | High in sugar |
| Baked goods with refined flour | High in carbs |
| Flavored yogurt | Often high in sugar |
| Regular milk | Contains lactose (a type of sugar) |
| Sweetened yogurts | High in sugar |
| Low-fat and fat-free products | Often contain added sugars |
| High-sugar salad dressings | High in sugar |
| High-sugar sauces (teriyaki, sweet and sour) | High in sugar |
| Canned fruits in syrup | High in sugar |
| Processed meats with added sugars | Check labels for hidden sugars |
| Starchy vegetables (like peas and corn) | Higher in carbs |
| Trans fats (partially hydrogenated oils) | Unhealthy fats |
| Margarine | Often contains trans fats |
| Vegetable oils high in omega-6 fatty acids | Can be inflammatory in excess |
| Sweetened nut butters | High in sugar |
| Flavored syrups | High in sugar |
| Granola | High in carbs and often sugar |
| Low-fat or diet products | Often contain added sugars |
| High-sugar energy bars | High in sugar |