The keto diet or ketogenic diet pushes the body toward a process called ketosis. This occurs when the body uses the fat present in the body as the energy source instead of carbohydrates or glucose. It is essentially a diet that is higher on fats and proteins and low on carbohydrates. To give you a better idea of the dos and don’ts, here is a list of foods to avoid on a keto diet.
Foodgrains and products that are made from them are items to avoid on a keto diet. This is because they are rich in carbohydrates. This includes oats, oatmeal, wheat, wheat flour, whole wheat flour, rice, quinoa, rye, corn, barley, and foods made from them such as bread, biscuits, etc.
Fruits are also foods to avoid on keto diets as they are rich in glucose and carbohydrates. However, some options can be consumed, such as olives, berries, and avocados. These are rich in the required nutrients and proteins. However, other fruits such as bananas, grapes, apples, mangoes, dates, raisins, pineapples, and so on are to be avoided.
Many vegetables that we consume as a part of our everyday life are rich in carbohydrates. This is particularly true of root vegetables. They should be avoided as part of the diet. Potatoes, corn, peas, sweet potatoes, yams, and carrots are some examples of vegetables to leave out of meal plans.
4. Beans and legumes
Beans and legumes are rich in carbohydrates, putting them on the list of foods to avoid on a keto diet.
Most health-conscious people avoid beverages that contain added sugar and hidden carbohydrates. This weight loss plan requires the same of you. Most aerated drinks, fruit-based beverages, protein shakes, energy drinks, iced tea, frappuccinos, lemonade, and other drinks rich in carbohydrates and sugars must not be consumed. Unsweetened tea and coffee are allowed.
6. Low-fat dairy
It may seem counterintuitive to a person who has tried other diets to learn that low-fat dairy is one of the foods to avoid on keto diets. This is because they may also contain carbohydrates.
7. Low-calorie and gluten-free goods
Gluten-free foods could also be just as high in carbohydrates as regular items. They are thus to be avoided. Low-calorie foods also need to be eliminated from the diet.
8. Honey, sugar, and artificial sweeteners
Sugar and honey are not allowed on a keto diet. But, if you are missing the sugar in your diet, do not reach for artificial sweeteners. They are harmful and full of additives. Instead, opt for natural forms of sweetness such as jaggery.
In some cases, the initial days of starting the diet result in the keto flu, leading to nausea, headache, and sugar cravings. This diet is not recommended for people with underlying health issues. It is best to consult with your physician before starting any new diet.