What If You Have A Cheat Day
Cheat days are not recommended on the ketogenic diet.
They can easily kick you out of ketosis and make it tough for you to get back into ketosis. That means less fat-burning and fewer benefits from all your hard work. It could also mean a repeat of the keto flu every time you get back into ketosis.
Over time, youll get used to knowing which foods you can eat a little of and which ones you should avoid completely.
Bottom line: Whether your goal with the keto diet is weight loss or preventing a disease, the stricter you are in avoiding these foods, the better your chances are of seeing results.
If you do slip, heres a handy guide that will help you get back into keto: Cheating on Keto: Heres What Happens & How to Get Back In.
You Have Diabetes Or Other Serious Blood Sugar Issues
Many people following the keto diet will deal with bouts of hypoglycemia or low blood sugar, at least initially. This can become dangerous if your blood sugar is not stable to begin with and/or youre taking medication to control diabetes.
Theres lots of evidence showing that the prevention of diabetes and/or slowed progression of the disease can be achieved through healthy diet and exercise changes. However, to be on the safe side, people with a history of hypoglycemia, diabetes, or prediabetes should not attempt the ketogenic diet without being monitored closely by their doctor.
Weight loss and dietary changes might also mean that diabetes medication dosages need to be adjusted, so its best not to follow any restrictive diets without supervision.
Foods To Avoid On The Keto Diet
The keto diet is an extremely low carb, high fat diet.
The goal is to achieve a metabolic state of ketosis, in which your body burns mostly fat instead of carbs for energy .
While controversial and not for everyone, the keto diet has been linked to weight loss and potential short-term health benefits like improved blood pressure .
If youre looking to begin or maintain ketosis, there are some foods to avoid specifically, foods that are too high in carbs.
The structure of carb molecules is simple, making them easy for your body to break down. Thus, theyre an efficient source of energy. If your body is provided a lot of carbs, especially at once, it will do whats most efficient: use carbs instead of fat for energy .
On the keto diet, carbs are typically restricted to 2050 grams per day. Generally, this total doesnt tally the portion of carbs made up of dietary fiber, as these arent digested by your body .
On a 2,000-calorie diet, a keto diet will typically be composed of 5560% fat, 3035% protein, and 510% carbs .
Here are 16 foods to avoid or limit on the keto diet, some of which might surprise you.
Eating refined high carb foods like white bread, pasta, rice, and pastries could prevent a ketogenic state if you end up getting more than your daily carb allowance.
Heres the carb count per portion of these starchy foods (
|36 grams||2.5 grams|
|1 drink||36 grams|
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The Diet Could Change The Way You View Food
Maurishire comes from a first generation African-American family, meaning her parents immigrated from Africa. Many of the dishes she eats are cooked by relatives with love, but oftentimes, without measurements. There are a bunch of African foods where Im like, I have no idea how many grams of fat are in this specific soup that my grandma just made in her pot, she says. Meals like that are part of her heritage and historyand she wasn’t willing to give them up. Im not about to stop eating that for any sort of lifestyle change. Id maybe eat it with quinoa instead of rice, Maurishire says. But feeling like she had to choose between her culture and her diet was a deal breaker.
About a month into the diet, the 26-year-old also began struggling with the strict restrictions on a more ethical level, too. It just felt ridiculous for me to limit myself in that way considering all the limitations other people go through, she says. “I still do have limitations brought on me by my own finances and society, but it felt silly to add limitations. And also to feel so sad,” she says. While on the diet, it was hard for her to enjoy food, and that’s when she decided to stop.
Keatley often warns his clients to be mindful of the way the diet not only makes you look , but also how you feel. “If you find it to be very unenjoyable you should stop. If the keto diet is ruining your relationship with food and other people, you should stop,” he says.
Calories Still Matter So Reduce Them
Cut out a bit of cheese, a bit of oil, a bit of fat on your steak. It can be easy to overeat on calories when keeping carbs low. If you dont have that much weight to lose, then it could be that your calorie needs a lower than you expect. Check the calculators in the getting started section of this website.
So if youre worried about weight gain after stopping keto, this is the place to start.
Understand your calories and the rest fall sinto place.
If youre struggling to work out calories and carbs and its all getting a bit overwhelming , Ive got a 21 Day Keto Kick Start Meal Plan just for you. Everything checked, counted and tested to ensure it WORKS.
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There Is No Weight Loss
It’s no secret that people are joining in on the keto diet to help them lose weight. So, if you’re not getting that type of outcome, it probably isn’t working for you.
“Many people will start a ketogenic diet in order to lose weight,” Roussell told INSIDER. “If you are not losing weight, but are in ketosis, you will need to eat fewer calories. Most likely the cause of this is eating too much fat. While ketogenic diets are high-fat diets , fat still contains calories. It is easy to over pour oil and cream or eat more fat than you realize on a fattier cut of meat. Fat and protein are very satiating, which helps curb appetite on a ketogenic diet but you still need to focus on eating less.”
Sweetened Yogurt Or Dairy
Natural yogurt and dairy products can vary in their carb content.
When adding dairy to your diet, steer clear of flavored or sweetened varieties, which will add to your carb count. This is especially common in flavored yogurt and cottage cheese.
Whole milk has 11 grams of carbs per cup . While you can enjoy it occasionally, know that unsweetened almond milk has just 3 grams of carbs in the same serving size, making it a more keto-friendly substitute .
Aim for plain full fat yogurt or cottage cheese. Strained varieties like Greek yogurt or Icelandic skyr are a good fit. For example, 1 tub of Greek yogurt has about 6 grams of carbs and 16 grams of protein .
Unsweetened coconut milk-based yogurts can also be a good option. Because theyre made from coconut milk, they generally have more fat and fewer carbs, around 16.5 grams of fat and 7.5 grams of carb per 3-ounce serving .
Be mindful of what you pair with these foods. Nuts, MCT or coconut oil, or unsweetened peanut butter can make this a filling keto-friendly snack, while granola or fruits can increase their carb count.
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Sugary Ice Cream And Gelato Heavy Cream Coconut Milk And Keto Sweetener
The best-tasting frozen desserts feature high-fat keto ingredients But, they are often accompanied by excessive amounts of sugar as well.
The simplest solution is to make it yourself using heavy cream and/or full-fat coconut milk as the base and natural keto sweeteners/flavorings instead of sugar.
If youd like to learn how to make your favorite flavors keto-friendly, our top ten keto ice cream recipe list has got you covered.
Calculate Your Macros With The Keto Calculator
Too many carbohydrate-rich foods can bring you out of ketosis and slow down your bodys fat-burning capabilities. To ensure you stay on track, use the free Perfect Keto macro calculator.
Youll also want to bookmark this page so you get familiar with non-ketogenic foods to avoid when youre trying to get into or stay in ketosis.
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Quinoa And Other Grains
While loaded in nutrients, grains like quinoa and millet are too high to become a staple in your keto diet.
For example, 1/2 cup of cooked quinoa packs 20 grams of carbs, only 2 of which are dietary fiber .
If you still want to include quinoa in your keto diet, consider it a garnish rather than a central part of your meal.
|8 grams||8 grams|
Look for chocolate that has more than 70% cacao and is low in added sugar. Or opt for dark chocolate made especially for keto diets.
You’re Underweight Or Have A History Of Eating Disorders
The keto diet can bring about rapid weight loss. Though this may be a good thing for people who have a lot of weight to lose, it’s not smart for people who are already underweight.
If you have a nutritional deficiency or need to gain or maintain your weight, the nutrients provided by the keto diet are not enough to keep you healthy.
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You Dont Need To Lose Weight
Sometimes our expectations of the number on the scale are not aligned with reality. Sure, you used to weigh 60kgs when you were 17, but you might not be 17 anymore.
Your body requires and therefore produces more fat as you get older, and your natural healthy weight range will increase.
If this might be you, focus on body recomposition instead take your measurements.
Foods To Avoid On The Keto Diet: Unhealthy Low
Not all high-fat, low-carb foods are healthy. Just because a food is low in carbs doesnt mean it is good for your keto diet or your health.
Here is a list of some fats we recommend avoiding on keto:
- All partially and fully hydrogenated oils/fats
- Processed oils that are high in omega 6s
- Foods that are cooked any of these three fats/oils
Your fats should come primarily from fatty plant foods like avocado, coconut, and macadamia nuts and high-fat animal foods like high-fat diary, pasture-raised meats, and wild-caught fish.
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Who Should Try The Keto Diet
The keto diet may be an effective way for some people to manage their weight. This eating pattern may also improve certain health conditions.
For instance, the National Center for Health Research note that the diet may help reduce the frequency of seizures in children with epilepsy, as well as controlling insulin levels and improving insulin sensitivity for people with diabetes.
However, people with other health conditions should not follow the keto diet or should discuss it with a doctor first. According to the Academy of Nutrition and Dietetics, these people include those living with the following conditions:
- pancreatic disease
Top Keto Foods Questions
How low carb is keto?
Keto is a low-carb diet, not no carb. How many carbs can you eat in a day on keto? This can differ depending on you and what your health goals are, you may want to stay below 20 grams of net carbs per day. Learn about how many carbs can be appropriate for you
How much fat do you need to eat?
There is actually no amount of fat you need to eat, even on a keto diet. However, aim at adding enough fat for flavor and enjoyment and to keep calories from going too low. Guide: How much fat should you eat on keto?
Can I eat a vegetarian keto diet?
Yes. Especially if you eat eggs and dairy , its definitely doable. Vegan keto is more difficult Learn more and find inspiration here
Can I eat a dairy-free keto diet?
Sure. Its not necessary to eat dairy to successfully eat keto . A dairy-free keto diet can be very effective. Learn more and find recipes
Can I drink alcohol on a keto diet?
Yes. But make sure its an alcoholic drink that is low in carbs, like dry wine. Check out our full guide to keto alcoholic drinks
Can I eat fruit on a keto diet?
Sometimes if you choose low-sugar fruits and keep portions small. The best keto fruits are blackberries, raspberries and strawberries. Enjoy about one-half cup of any of these, either alone or with a bit of cream. Delicious! Full guide to keto fruits
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Benefits Of The Keto Diet
One thing many people will notice first on the diet is weight loss. But much of that is water weight. Sugar is stored in your body and bonded with water. So, when you start cutting carbs, your body uses the sugar and releases the water, creating the appearance of weight loss.
Aside from dropping pounds, other benefits of the keto diet include:
Blood sugar control. The diet is linked to lower blood sugar.
Heart health. The keto diet can improve total cholesterol levels and sometimes boost the level of good cholesterol. This may help lower the risk of getting heart disease.
Retaining lean body mass. As we age, it’s common to lose muscle and sometimes feel weaker. The keto diet may help you keep muscle longer, which is likely because youd be getting more protein and limiting unhealthy foods.
What Happens When Eat Vegetables That Are Not Keto Friendly
Falling out of ketosis doesnt sound great. It means falling back in your progress. It happens when you eat carb-rich foods, including vegetables not allowed in keto. You can get back on your feet after falling out of ketosis.
Some people feel terrible when they overeat carbohydrates, but if you eat unknowingly, you may not feel any guilt. You cannot enjoy the benefits of ketosis working out also does not seem to give you any results. The benefits include:
- You do not feel hungry between meals. The cravings also reduce and therefore ensure you do not take unnecessary calories.
- It enhances your metabolism and leads to quick fat burning. This helps you lose weight.
- Your endurance increases. You can work out for longer than before without running out of breath, you do not need any carbs to keep you running or working out. All your body needs is to ketosis. Eating the wrong foods and especially severally will compromise the fat-adapted state in your body. However, if you have been following the diet strictly, a few pieces of anti-keto vegetables will not destabilize you.
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How To Determine If A Food Is Keto
One of the most important parts of the keto diet is personalizing it to your lifestyle, goals, and preferences. When we are able to adjust our diets to fit these aspects of our lives, it makes it so much easier to achieve and maintain the results we want.
To make the keto diet easier to follow, we must choose foods that are accessible and enjoyable, foods that make it is easy for us to meet our fat and protein needs while keeping net carbs low. When you consider the foods you eat from this perspective, it makes it easier for you to figure out what is keto-friendly for your diet.
On a practical level, here is a step by step process you can use to figure out if you can fit a specific food or product into your keto diet:
Foods You Can Eat On The Keto Diet
When you’re on the keto diet, youll eat a high-fat, moderate-protein, low-carb diet. If you do this carefully and consistently for 2-3 weeks, your body will enter into a state of ketosis.
The keto diet uses a ratio of macronutrients . Typical ratios used are 4:1 or 3:1, meaning your diet will be made up of 4 or 3 grams of fat for every 1 gram of protein and carbohydrate combined. This equals about 70% to 80% fat and 20% to 30% protein plus carbohydrate. For a typical 2000-calorie diet, this amounts to roughly 165 grams fat, 75 grams protein, and 40 grams carbohydrate.
The foods you can eat on a keto diet include:
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