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 |