There are thousands of weight loss programs, and one of them is the keto diet.
We know how this diet is a full-proof diet for losing weight.
We know what exactly we need to eat in the keto diet.
Now, we will see which food to avoid on a ketogenic diet.
Disclaimer: This article is just a personal assistance with efforts on my part, to help you in this regard, so please consult your doctor before proceeding with anything. Thank you
It is straightforward to be successful while on a keto diet.
There are only two major rules to follow, and that is to restrict your carb intake and gain most of the calories from fat.
The problem comes when you consume grains as they contain carbohydrates.
It can disturb your keto routine and its progress.
It is highly recommended to avoid grains, especially the following ones:
- Flour and Corn Tortillas,
- Sandwich wraps,
- Oatmeal and,
Important: It is better to avoid bread, pasta, cookies, crackers, and even pizza crusts, which are made from the above-mentioned grains. It will eventually result in high carb counts.
It must be a surprise to see fruits on the list of avoiding food on a keto diet.
The critical point is not every fruit comes in this list, but a few of them need to be avoided.
The thing is some fruits contain high sugar, and they are high in carbs.
It is recommended to find those fruits, which are low glycemic fruits like all the berries and tomatoes.
Besides, you can also enjoy olives and avocados as they both are an excellent source of healthy fat.
The following are the fruits to avoid:
- Fruit Juices,
- Dried fruits like raisins, and dates
- Fruit smoothies as their carb count depend on the fruits,
- All kinds of fruit juices (eliminating lemon and lime juice).
Important: It is essential to avoid frozen fruits because these fruits may have been sweetened with time, and they will include higher carb counts.
For those who wish to start this diet, it is essential to know a rule of thumb when you need to avoid vegetables.
The rule is to prevent any kinds of vegetables which grow under the ground.
It will be easy to remember. It is best if you avoid those vegetables which have a high starch content.
The sole reason is that they have a lot of carbs in it.
The rule is to consume only 12-15grams of net carbs of vegetables
The following are the vegetables to avoid
- Potatoes along with Sweet potatoes and Baked potatoes,
- Artichoke and,
- Cassava (Yuca)
Important: Make sure to avoid casseroles and all the types of pre-made foods which have the above-mentioned vegetables as it can increase your carb count.
Leguminous plants, like all the beans and the peas, which are mainly high in protein, are not suitable for a keto diet. They already have other essential nutrients in it.
The only reason to avoid legumes is that they are high carbs.
The following are the food that needs to avoid
- Baked Beans,
- Pinto Beans,
- Lima Beans,
- Black-Eyed Peas,
- Black Beans,
- Kidney Beans,
- Cannellini Beans,
- Green Peas,
- Great Northern Beans,
- Navy Beans and,
- Lima Beans
Dairy is considered a low carb food item but only when you eat in moderation. However, it is crucial to understand that dairy does contain a lot of carbs in it.
Take only 3-4 ounces daily.
The following are the dairy foods that you need to avoid:
- Most kinds of milk
- Creamed cottage cheese
- Condensed milk
- Fat-free or low-fat yogurt
The crucial stage of the kept diet is when you have an adequate protein intake so that you maintain your muscle mass.
We all know that fish and poultry are the two great sources of protein, and they are also low in carbs.
When on a ketogenic diet, it is recommended to include fattier cuts of meat.
These meats include ribeye steaks, chicken thighs, and fatty fish like salmon.
It is essential to avoid or even limit the processed meats, like:
- Bacon which has sugar in it
- Other processed meats may have hidden carbs
- Breaded meats
7. Oils and Other Unhealthy Fats
An integral part of the keto diet is to consume a healthy amount of fat, especially in the interest of Atkins.
We know that these oils are carb-free. However, the recommendation says to have only 2-4 tablespoons of fats daily.
Important: Make sure when cooking, your oil should not reach overly high temperatures. You must only use walnut or sesame oil if you want to dress cooked vegetables or even salad. Do not use these LAtter for cooking.
You mist take notice of everything especially what you are drinking.
All the beverages contain a significant amount of hidden sugars, and they have carbs too.
The recommendation is that the liquid consumption of yours must include only water.
Drink at least 6 to 8 full glass of water in a single day.
Below are some beverages you need to avoid:
- Hot Chocolate
- Grape Soda
- Root Beer
- Ginger Ale
- Energy Drinks (Not sugar-free)
- Sports Drinks
- Tonic Water (Not sugar-free)
- Fruit juices
- Vitamin Water
- Sweetened iced tea
- Non-light beers
- Cocktails includes margaritas, screwdrivers, and Pina Coladas
The “Keto Flu”
According to a nutritionist from a renowned university claims: most of the people who start a keto diet report that they suffered from sickness.
They felt low and ill. They sometimes vomit and felt gastrointestinal distress.
These people indulge in having Seattle’s best organic coffee to feel better.
Even then, they suffered from a lot of fatigue and even felt lethargic—this the first stage of Keto Flu, which usually passes for a few days.
Another great doctor of natural medicine estimates that almost 25% of people who start this keto diet may also experience all the symptoms mentioned above. However, fatigue is the most common one.
The sole reason all this happening is because your body demands sugar so that it can burn the energy.
Besides, it starts using fat. Your body may feel tired most of the time in that first phase of the keto diet.
A nutritionist suggested that you can minimize the effects of the keto flu.
You need to drink a lot of water, and you need to sleep a lot. It is also recommended to incorporate all the natural energy sources to win the battle against fatigue.
You can have matcha green tea, Seattle’s best organic coffee, or apoptogenic herbs.
when you are in the first phase of your keto diet, you will notice that you will notice thatmost of your time will be in bathroom.
If you do some surfing on the internet, you will see that you are not alone in this. You will also see the tweets of random people on keto diarrhea.
When you are on a low carb dash diet, you will suffer from diarrhea. The reason is simple that it is due to the gallbladder.
The main organ that helps in producing bile to break down fat in your diet, you will feel overwhelmed.
Owing to the lack of fiber in the keto diet, you can suffer from diarrhea.
Being on a low card dash diet is not easy. It would help if you kept yourself motivated all the time.
Reduced Athletic Performance
The majority of the people, when starting this weight loss programs of a keto diet, they experience a reduction of athletic performance.
If you ask from any athlete, you will be amazed to see how they feel when they start this diet.
One university says that the body of an athlete becomes more acidic when they are in the ketosis stage.
It may restrict their ability to perform at the highest levels.
Most of the athlete confirms that the weight loss program of the keto diet is excellent, but they also faced their performance getting reduced.
The type 1 or type 2 diabetes is dangerous. You must not even think about starting the keto diet.
The phase of ketosis is helpful for those people who have the issue of hyperglycemia. However, you need to maintain your blood sugar level all the time.
People with diabetes can trigger a dangerous condition in the diet called ketoacidosis.
Your blood becomes overly acidic, and it can damage your liver, kidneys, and even brain.
Keto diet is a restrictive diet, and you cannot follow it for the long-term.
Most people regain their lost weight the moment they start taking carb. It is a back-and-forth position of weight fluctuating.
Those people who have the issue of portion-control they may never be able to maintain their weight for a long time.
Many nutritionists argue that they have seen people starting a keto diet, but after a few month, their old weight comes back because they cannot survive this restrictive diet.
It takes a lot of os momentum to stay on this diet for a long time. However, many of us loose our stamina often.
Less Muscle Mass, and Decreased Metabolism
You will see that your muscle mass is getting decreased day by day, which is another consequence of the keto diet.
This stage comes then you eat more fat than protein.
You will experience losing weight, but the truth is it is a lot of muscle.
The reason is that your muscle burns way more calories than your fat. It will affect your metabolism gradually.
The moment a person takes off from this ketogenic diet and regains all the original weight, then it is not always in the same proportions.
As an Alternative, you will not recover the lean muscle, but you will regain all fat you have already burned. Your metabolism will face decrement. You will often suffer tiredness.
The source of energy becomes a lost thing for those who are in the ketogenic diet.