The Keto Diet has acquired a lot of appreciation recently among patients who are suffering from a variety of illnesses.
According to studies and research, the Keto diet can cure some rare and uncommon malignancies in the long run.
Incorporating a Keto diet into your routine might result in good health and overall body fitness.
A Ketogenic diet, however, has some adverse effects, such as headaches, sugar cravings, nausea, and different symptoms which occur in the early days of this diet as a result of Keto flu.
Keto flu is a peculiar problem for people who are new to this keto diet. However, it could be avoided by obeying some easy guidelines.
When following a ketogenic diet, adhering to the guideline of low carbs and high fats, and not skipping meals, the best results might be obtained.
The primary belief of Keto is the consumption of a low-carb, moderate-protein, and high-fat diet until you have a feeling of satisfaction. The rule which follows this is in staying hydrated.
Try to drink as a lot of water as much as possible as when the body enters ketosis, it loses a huge amount of water molecules. Therefore, drinking more water might be beneficial.
In this article, we will be looking at things that must be avoided if you are doing a keto diet.
Things You Cannot Eat On Keto Diet
Here are a few things that you cannot eat if you are on a keto diet
Drinks High In Sugar
Soda is carbonated sugar water with high carbohydrate content with no nutritional value. For example, a 15-ounce (375 ml) can of Pepsi contains 38 grams of carbohydrates.
Depending on your daily carbohydrate allowance, one drink could easily push you over the limit.USDA shares details about soft drinks and cola here.
If water is not cutting it, you might indulge in a sugarless soda without having to break your keto diet. Still, water or sparkling water infused with cucumber, mint, or lemon are also options.
Sweet and white potatoes are good sources of dietary fiber, vitamin C, and potassium. However, they should be avoided on a keto diet because of their high carbohydrate content.
Corn and peas are two more healthful but high carbohydrate vegetables to avoid. Carrots and beets are starchy vegetables having somewhat fewer carbs per serving.
If they fit into your regular carbohydrate allotment, you might be able to include small quantities of these. If you want starchy vegetables, you might grate them into a salad instead of eating them in the main course.
You could also substitute moderate to small servings of jicama. It has less than 2 grams of carbs per 1/3 cup (35 grams) and it is naturally lower in carbohydrates.
Cauliflower, riced or mashed, might also be used as a substitute for potato-based starchy dishes. As a general rule, vegetables like celery, mushrooms, tomatoes, spinach, and cucumber are better for your keto diet.
Mixed liquor beverages, beer, and liqueurs are poor in nutrients and heavy in carbs. Therefore, they are foods that keto dieticians should stay away from.
Keep in mind that liqueurs, juices, sodas, and purees make up the majority of the carbohydrates in mixed cocktails like coke, vodka, tonic, and rum.
If you want to guzzle up a drink, reduced carbohydrate drinks like hard liquor, white wine or dry red could be your best bet. They contain 6 grams of carbohydrates per normal serving.
It is worth noting, however, that most alcoholic beverages are devoid of micronutrients, such as minerals and vitamins. In general, saving your daily carbohydrate allocation for nutritionally dense grains, legumes, vegetables, and fruits is a better idea.
If you are limiting carbohydrates, the carbs that you consume should be nutritious. This might assist in reducing the risk of nutritional deficits in the long term associated with keto diets.
It is also worth mentioning that studies on the effects of alcohol on a person’s liver who are on a keto diet are limited.
If you consume more carbohydrates than your regular carb allowance, high-carb refined meals, such as pastries, white bread, rice, and pasta could prevent you to enter a ketogenic state.
If you are not on a low carbohydrate diet, these are good to eat in moderate quantities. However, those who are trying to stay in ketosis should limit them.
As a low carbohydrate bread alternative, you might try riced or mashed cauliflower, and also experiment with low carbohydrate bread prepared from seeds, eggs, and almonds.
Sugar is concentrated in syrups and honey, such as maple or agave. They do not have many nutrients in them and could quickly boost your daily carbohydrate intake without offering many nutrients in the way of nourishment.
While they are high in antioxidants and different nutrients, they could trigger sugar increases, which might cause you to exit ketosis.
The carbohydrate content of natural curd and dairy products could vary. When adding dairy to your diet, avoid sweetened or flavored kinds as they might increase your carbohydrate intake.
Cottage cheese and flavored curd are particularly prone to this. In one cup of whole milk, there are 11.4 grams (245 ml) of carbohydrates.
While you might enjoy it occasionally, keep in mind that almond unsweetened milk has only 2 grams of carbohydrates per glass, which makes it a healthier option.
Choose cottage cheese or plain full-fat yogurt. Icelandic skyr and Greek yogurt are wonderful examples of restrained variants.
One can (152 grams) of Greek yogurt contains 15 grams of protein and 5 grams of carbohydrates. Yogurts made with coconut unsweetened milk could also be a good choice.
As they are produced with coconut milk, they are lower in carbohydrates and higher in fat, with 6 grams of carbs and 15 grams of fat per 2-ounce (75 gram) portion.
However, keep in mind what you serve with these items. Coconut oil or MCT, peanut unsweetened butter, or nuts could make this a delicious keto snack, while fruits or cereal might add carbs.
Sugary condiments like sweet chili sauce, ketchup, and barbecue sauce are some examples of sugary condiments which are low in fiber and nutrients.
Per 10 grams, these condiments could include anywhere from 5 grams of carbohydrate for barbecue sauce and 4 to 6 grams of carbohydrate for ketchup. Every 35-gram serving of sweet chili sauce has 15 grams of carbohydrates.
While some of these are not as heavy in carbohydrates as some of the foods on this list, they are nonetheless easy to consume in large quantities.
They could become non-keto friendly if consumed in more than assigned portion sizes. If you want to add flavor to your food without having to increase your daily carbohydrate count, you might opt for vinegar sauces like the spice jar or Tabasco.
Mayonnaise rich in fat or whole-grain mustard is also a good choice. However, remember to see the label to know how many carbohydrates are in each item.
Some Dried Fruits
When fruit is dried, sugar is usually condensed into small serving sizes. A Medjool date, for example, contains 16 grams of carbohydrates. Dates are powerhouses of nutrition. However, they contain a lot of sugar that cannot be included in a keto diet.
Similarly, 1/3 cup (35 grams) of mixed dried fruit has 30 grams of carbs, which could easily knock you out of ketosis.
Chestnuts and cashews could also be avoided due to their high content of carbs.
This mixed dried fruit also contains sugar-coated nuts, candies, and chocolate chips. Therefore, this is another food to avoid as it might easily push you over your daily carbohydrate limit.
For satisfying your sweet taste, you might go for fresh berries. Having less than 3 grams of carbs per 1/3 cup (35 grams), they are quite low in carbs.
Earlier, ketogenic diets were only utilized in clinical settings to treat epilepsy in children. Keto diets were also used for losing weight.
In today’s era, a lot of interest is there in ketogenic diets as they help to treat cardiovascular disease, cancer, diabetes, obesity, polycystic ovary syndrome, high cholesterol, and neurological disorders.
Though you know you should consume a moderate-protein, low-carb, and high-fat diet, deciding what to eat might be difficult.
When following a keto diet, you should know what to avoid if you want to get success in your keto diet.