It is very important to know the type of foods to avoid on keto diet to lose weight faster.
Not all foods are best for you on keto diet, there are certain foods that may contain unhealthy fats, high in carbohydrates or high in calories.
Some diet may also contain low fats that are not good with ketogenic diet.
Therefore, this article provides you with the foods to avoid if you are on ketogenic diet.
Actually, avoiding these foods will enable you get into ketosis faster and safely.
Why to avoid these foods on keto diet
These foods contain high calories and unhealthy fats.
They are also high in carbs that is not good for keto diet.
Therefore, they can cause unhealthy weight gain and leads to complications during keto diet.
Actually, most of them can result on keto flu. You need to practice healthy eating habit during keto diet plan.
What are the side effects of foods to avoid on keto diet?
Foods to avoid on keto diet can lead to certain side effects such as chronic illnesses such as nausea, diarrhea, stomach pain and many others(1).
They can also make you not to get into ketosis faster as you may wish. They reduce the metabolic rate and increase your appetite.
This can make you eat too often going contrary to keto goals.
Foods to avoid on ketogenic diet can make you gain weight instead of losing weight.
This is the worst you can experience on keto diet. You may keep complaining over time because of these foods.
Common foods to avoid on keto diet plan
There are several foods to avoid on the keto diet.
The most common food to avoid on a ketogenic diet are well explained in this article.
They can hinder you from reaching into ketosis and lose weight faster within few weeks.
Here are foods to avoid if you are on ketogenic diet
Avoid starchy vegetable
Starchy vegetables are very high in carbs and low in fiber, therefore, they can hinder you from getting into ketosis.
These foods include sweet potatoes, rice, pasta, cereal, beets, corns, and yams.
You can replace these foods with non-starchy vegetables like broccoli.
Starchy vegetables like sweet potatoes, rice, pasta, cereal, beets, corns, and yams are very high in carbs and low in fiber. They can make you not to get into ketosis
2. Limit highly processed foods
Processed foods contain transfats, saturated fats, and added sugar that are unhealthy to your body.
The presence of unhealthy fats and added sugar in processed foods are not healthy for ketosis.
In fact, unhealthy fats are very difficult to digest, while added sugar can increase your calorie intake leading to unwanted weight gain.
They can cause several chronic illnesses including cancer, diabetes, and hypertension among others.
Furthermore, processed foods can make you not to get into ketosis as you may wish.
Therefore, processed foods are the types of foods to avoid if you are on ketogenic diet.
Processed foods contain transfats, saturated fats, and added sugar that can hinder you from getting into ketosis. You should always avoid them.
3. Avoid Refined flour in your ketogenic menu
Refined carbs contains high carbs and low fiber that are not required in your ketogenic diet(10).
They also contain unhealthy fats and high in calories. Therefore, for a serious person like you who want to get into ketosis and lose weight, you need to avoid refine flour during your keto diet.
Here are examples of refined grains that you should avoid wheat, rice, barley, bread, cereal, and pasta.
Also, avoid refined vegetable oils like soybean or corn oil.
Avoid refined carbs like wheat, rice, barley, bread, cereal, and pasta as they contain high carbs and low fiber. They can make you gain weight instead of losing weight.
Avoid certain Fruits
Most of fruits contain high carbs and calories, however, few of the fruits are best for you to include in your ketogenic diet.
These are some fruits to avoid in your ketogenic diet like bananas, mangos, pear, dates, and raisins(14).
They contain high carbs at around 27-36 grams per serving. This is not recommended on keto diet(15).
Therefore, they are some of the fruits to avoid if you are on ketogenic diet.
Most fruits like bananas, mangos, pear, dates, and raisins contain high carbs and calories thus you should avoid them. They contains around 27-36 grams of carbs per serving not good for weight loss.
Avoid added sugar foods and beverages
Sweetened foods contain high calories and carbs that can limit your chances of achieving your ketosis goal.
They can increase you blood sugar level and your insulin resistance.
This can result in diabetes and hypertension.
They can also cause other chronic diseases like cancer, heart disease, obesity, and overweight.
Always avoid drinking soda, fruit juice, smoothies, cake, ice cream, and candy in during your ketogenic meals.
Avoid sweetened foods and juice as they contain high calories and carbs that can lead to weight gain. They can make you not to get into ketosis.
6. Avoid certain Beans or legumes
Legumes are good for your health, however, some beans and legumes contains high carbs that is not recommended on ketogenic diet and low-carb diets(17).
As they can lead to unwanted weight gain and also make you not to achieve your weight loss goals.
They include peas, kidney beans, lentils, chickpeas, black beans, and pinto beans.
Generally, beans and legumes contain high fiber and are nutritious.
They can help prevent heart issues and excess body inflammation.
To stay safe when following ketogenic diet, you can limit legume intake.
Despite the health benefits of legumes and beans, during keto diet you need to avoid peas, kidney beans, lentils, chickpeas, black beans, and pinto beans as they contain high carbs that can not make you get into ketosis.
Avoid excess consumption of alcohol (beer)
Alcohol contains high amount of carbs and calories, therefore, drinking alcohol can lower your chances of getting into ketosis.
As you know that alcohol can cause diabetes and is not good for excessive consumption, you need to avoid it for your overall health benefits.
In fact, alcohol can lead to several health complications such as muscle mass loss, diabetes, heart disease, and cancer(20)
You should always avoid alcohol at all costs.
Alcohol contains added sugar and high carbs as well as harmful chemicals that can cause death. You need to avoid it while in ketosis and even for the betterment of your life.
Avoid chips and crackers
You may like chips and crackers. However, with ketogenic diet, you are not supposed to eat chips and cracker.
They contain high carbs and calories that can make you gain weight.
Furthermore, crackers and other grain snack foods are processed foods that may contain unhealthy fats that can limit you from getting into ketosis(21).
In addition, most of processed foods are not good for health; they can lead to high blood sugar level and reduce insulin sensitivity that may cause other health complications.
Avoid crackers and chips during ketosis. They can lead to unwanted weight gain and make you not to achieve you weight loss goals.
9. Limit Low-fat foods
Low-fat diets such as commercial dressings contain high carbs and calories that can cause heart diseases, hypertension, and diabetes.
They are not good for weight loss and, therefore, limiting eating the low-fat foods can be a better way to enable you get into ketosis faster and lose weight safely at home.
Actually, fat-free and low-fat salad dressings are not good for general health as well as in low-carb diet.
Therefore, avoid them in your keto menu to get into ketosis.
Low-fat foods are not good for overall health, they can lead to chronic illnesses. They also contain high carbs and calories not recommended during ketosis.
10. Avoid saturated fats and transfats
Saturated fats and trans fats may increase blood triglycerides levels, “bad” LDL cholesterol, insulin resistance, and blood sugar level.
All are linked to a wide array of chronic illnesses and can lead to sudden death.
It is true that most processed foods are hydrogenated to increase their self-life, which is a beneficial to the business sector but not good for health.
More so, eating excess saturated fats and transfats on purchased processed foods and refined carbs are unhealthy for your living.
They are also difficult to digest and can lead to unhealthy weight gain leading to obesity and overweight.
For that matter, you should avoid eating transfat-rich foods to induce into ketosis quickly.
Transfat and saturated fats are not good for ketosis and for overall health. They can lead to several chronic diseases like blood pressure, heart attach, which may lead to sudden death.
Summary of a list of foods to avoid on keto diet
Here is a list of foods to avoid on your ketogenic diet to lose weight faster
- Grains such as rice, pasta, oatmeal Oats, Corn, Buckwheat, Sandwich wraps, Quinoa, Barley and Rice
- Low-fat dairy products
- Added sugars and sweeteners
- Sugary beverages, including juice and soda
- potato chips
- Most fruits except for lemons, limes, tomatoes, and small portions of berries
- Starchy vegetables, including corn, potatoes, and peas
- Trans fats, such as margarine
- Other hydrogenated oil
- Refined carbs
- Processed food
- Creamed cottage cheese
- Fat-free or low-fat yogurt
- Bacon with added sugar
- Breaded meats
- Other processed meats that may contain hidden carbs
- sweetened cocktails
Certain foods can negatively affect your dream goals with ketogenic diet.
They contains high carbs, high calories, and unhealthy fats that are not good for ketosis.
Eating them can make you not to get into ketosis quickly for faster weight loss.
Some of them can lead to chronic diseases like diabetes, heart attack, cancer, blood pressure, high cholesterol level, and many other health problems.
Therefore, you need to avoid the foods that have been listed in this article for better health.