Things You Cannot Eat On A Keto Diet

Not Sure How To Tweak Your Grocery List Now That You’re On Keto These Bloggers Have Tips To Spare

Keto Breakfast Foods | What You Can Eat On The Keto Diet

Who said the ketogenic diet was all about eating bacon and butter? Not these bloggers, who aim to maximize their nutrient intake while eating keto. Sure, itd be easy to focus on high-fat foods, since the keto diet is a strict, high-fat, moderate-protein, and very low-carb plan. While ground beef, coconut oil, and cheese may have their place, focusing on vitamin- and mineral-rich plant foods, as well as eggs, can help you build a diet thats rich in heart-healthy fats, digestion-friendly fiber, and, of course, flavor.

We asked top keto bloggers for their grocery store staples, how they work them into a keto meal plan, and their best tips for using them. Plus, there are nutrition stats, so you can figure out how these foods may work for you and what your body uniquely needs. Remember that net carbs are calculated by the total grams of carbs minus grams of fiber and sugar alcohols. The U.S. Food and Drug Administration doesnt recognize these as an official macronutrient, but people on keto and other low-carb diets tend to count them. As the Atkins diet website points out, they may give a better representation of how a food affects blood sugar.

Given this list is heavy in veggies, nuts, and seeds, youll probably be surprised at whats on here. Happy shopping !

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.

Starchy Vegetables And Sugary Fruit

Since carbohydrates and sugar must be restricted, both of these naturally occurring sources must be limited in tight moderation to maintain ketosis. Starchy vegetables contain more carbohydrates than others, namely corn, potatoes, beets and yams, among others. On the other hand, some fruits are inherently sweet and can impede your progress towards ketosis you’ll need to cut bananas, mangos, pears, and raisins altogether.

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What Not To Eat On A Keto Diet

Now that you know all the tasty low-carb foods you can enjoy on a keto diet, its important to know what is off-limits if you want to stay in ketosis.

Remember that portion size matters. One or two Hersheys Kisses probably wont kick you out of ketosis, but an entire share size bag of Peanut M& Ms likely will.

Desserts And Sweetened Treats

Ketogenic Diet: What Not to Eat on Keto

Sugar isn’t compatible with this diet, and neither are any of its replacements you may usually use in the kitchen honey and maple syrup are also high in carbohydrates and off the menu. Many keto dieters turn to special dessert recipes after realizing that a gluten-free recipe doesn’t necessarily mean a recipe that’s low in carbs, either. Sugar can make its way into many other baked staples you may know and love, like crackers, processed snack bars and foods, which can be low in nutrients.

If you’re tempted to go keto, consult with your doctor before embarking on any extreme weight loss plan. While the ketogenic diet can include some healthful foods , many others get nixed .

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Keto Diet Rules What Not To Eat

This handy guide will tell you what not to eat when you are on a low-carb diet. Just follow these keto diet rules and youll experience the benefits!

I already outlined some guidelines about what to eat when you are on the keto diet. I even made a helpful keto shopping guide and showed you how to meal plan. But sometimes its just easier to understand what not to eat. I get it! Knowing what to avoid and why can help you make better meal planning decisions.

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.

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Foods You Can And Cant Eat On A Keto Diet

As the co-founders of Kraving Keto, we know starting a new diet can be overwhelming! We felt the same way before starting our ketogenic journey however, we hope our blogs will provide you with some helpful tools and resources to get started!

A great place to start is to read our blog titled Understanding a Ketogenic Diet. What is it and how does it work? followed by How to start a Keto Diet for Losing Weight. We believe, education is the key to success by understanding the how of a ketogenic diet. Put simply, you need to restrict the amount of carbohydrates, you consume which is generally under 50g per day.

Reducing carbohydrates, increasing the amount of healthy fats in your meals whilst maintaining an adequate level of protein forces your body into ketosis. Ketosis is a metabolic state where your body burns fat for fuel. Weve found many benefits from following a ketogenic lifestyle such as more energy, less snacking, no more 3pm slump, less sugar cravings and of course losing weight.

Knowing your body and the macronutrients it requires is also essential. Remember, carbohydrates are a limit, protein is a goal and fats are a lever. Carb Manager is a great tool to help you calculate your macronutrients and keep a food diary to help you stay on track!

The Ultimate No Carb Food List


Technically speaking, almost every natural food contains at least a small trace of carbs. The only foods that literally have zero carbs are fats/oils . For this reason, many of the foods on this zero carb list actually have trace amounts of carbs at fractions of a gram.

To make our zero carb list, the particular food, beverage, or ingredient in question must meet these criteria:

  • It contains less than one gram of net carbs per serving.
  • It isnt commonly consumed in large enough quantities for it to make a substantial impact on daily carb consumption.

If a specific item contains more than a gram of net carbs per serving or is typically consumed so much that itll cause carb intake to climb, then it will likely be found on the almost zero-carb list.

Most keto dieters can add these zero carb foods to there diet without worrying about the trace amounts of net carbs. For those of you trying to keep carbs as low as possible, however, make sure you track your servings as trace amounts of carbs can really add up at the end of the day.

Weve broken the list down into multiple categories based on item type and practical use on the keto diet.

Here is a clickable table of contents for your convenience:

Heres a clickable table of contents list for your convenience:

  • Dried meat products

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Keto Condiments And Sauce List

When it comes to sauces and condiments, you’ll want to make sure you account for any added calories or fat.

While many high fat sauces, like ranch dressing and mayonnaise, are keto approved, they can also pack a lot of calories in a small serving, making losing weight a bit more challenging if you aren’t paying attention to what you’re eating.

On the other hand, adding some healthy fat to a lean meal can support your ketogenic diet by helping to keep you satisfied and potentially assist with getting into and staying in ketosis.

It’s a balancing act and depends on what works best for your health goals. Use sauces and condiments for added flavor, just be sure to double check the nutrition label and track what you’re consuming.

  • Mayonnaise
  • Hollandaise
  • Other high fat low carb sauces

You can also easily make your own high fat, home made keto sauces using simple ingredients like oils, nuts, herbs, and vinegars.

Fat Foods To Avoid On Keto

Fat is an excellent food source that helps your body make important hormones and neurotransmitters. Plus, without all those carbs, your body will use more fatty acids to fuel your body and brain.

However, the source and quality of your fats are crucial. Healthy fats are the most keto-friendly food you can imagine.

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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:

  • Follow a standard keto diet for a few weeks to get a baseline of how low I need to keep my carbs to sustain ketosis .
  • Gather relevant info about the food product in question.
  • Figure out what you need to cut out or add in to fit the new food into your diet. What adjustments should you make to stay below the carb limit that tends to keep you in ketosis?
  • If the food is high enough in net carbs that you cannot stay within your carb limit, then it is not keto-friendly and you should avoid it. If you can fit the food into your keto diet while meeting your other nutritional needs , then that food is keto-friendly for you.
  • The Importance Of High Fiber Foods When Cutting Carbs

    Complete Keto Diet Food List: What You Can and Cannot Eat ...

    As you learn to count carbs and balance your ketogenic diet macros, understanding the role of net carbs can make your life so much easier.

    There are many types of carbohydrates in food and not all of them impact your blood sugar the same way. Fiber, in particular, is a type of carb that is not easily digested or absorbed and tends to have little, to no effect on blood glucose. Thus, many will subtract fiber content from their total carbs consumed to get what’s called a “net carb count“.

    Fiber extracts are also commonly used to create no carb breads and other keto diet substitutes you can find in the market.

    This allows you to more easily stay below your carb threshold and can provide various health benefits. not only is fiber associated with better heart health and digestion, but it also tends to be packaged in many naturally nutritious foods.

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    The Keto Food Pyramid

    Similar to phase one of the Atkins diet, the ketogenic diet is a high fat and very low carb eating plan – with total carbs commonly restricted to less than 20 grams of carbs a day .

    Unlike traditional American diets where the bulk of calories typically come from carb based foods like grains, potatoes, beans, and legumes, a keto food pyramid flips this on its head so the majority of your calories come from high fat food choices with little to no carb containing foods at the top.

    The goal of a ketogenic diet is to restrict carbs to such a low level that your body is forced to use more fats as a source of fuel, through a metabolic state called ketosis.

    However, cutting carbs and increasing fat intake is only part of the equation. Switching up your food choices alone won’t result in weight loss – eating a calorie controlled diet is still crucial to your success .

    Who Shouldn’t Do The Keto Diet

    Before starting any new diet, you should always clear it with your health care provider first. This is particularly true for certain groups for whom the keto diet may not be a healthy idea. These include :

    • People with gallbladder or pancreatic issues: Fat is more difficult than other macronutrients for the body to digest, so this may be a strain for those with gallbladder or pancreatic disease.
    • Pregnant and breastfeeding women: While research is in its infancy, early animal models suggest some metabolic changes occur during ketosis that may impact fetal growth. This time of your life is also not the time to risk undernourishing yourself, as nutritional deficiencies and extreme weight loss may reduce milk supply and stunt infant growth.
    • Healthy children: Childhood is never a time for dieting, never mind an extreme diet like the ketogenic diet.
    • People with kidney issues: Those who are prone to kidney stones may want to avoid the keto diet due to the shifts in sodium, potassium and fluid balance.
    • People with a disordered eating history: As previously mentioned, the keto diet is extreme, and any type of diet that severely restricts or limits foods may perpetuate disordered eating thoughts.
    • Bariatric or gastrointestinal surgery patients: Patients with limited digestive capacities should avoid the keto diet, since fat is particularly difficult for the body to digest.

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    How To Portion Keto Foods For Success

    Learning exactly how much protein, carbs, and fat you need on a ketogenic diet is the first step to building your perfect menu. Knowing your exact macro needs will not only help you achieve ketosis, but can also help you control your energy intake to support your fitness goals.

    Use an online keto macro calculator to quickly estimate your nutrition needs. Once you know your macro goals, all you need to do is choose the best keto friendly foods to eat every day that fit these macros.

    Once you understand exactly how much protein, fat, and carbs you should eat, the next step is learning what serving size of each food is appropriate for you. This can take a bit of practice, but tracking your daily food consumption is a great way to learn.

    Tracking your daily food intake on keto is key to hitting your daily nutrition goals and getting the most out of your meals.

    Keto Diet Rules I What Not To Eat

    5 Ketogenic FAT BURNING FOODS you can eat all the time

    You are going to love this guide! Ill outline a few simple keto diet rules that will help you stay on track, so that we can eliminate the guesswork and get you closer to your health goals.

    It can all be summed up by saying you should basically avoid all grains and simple carbs. But what does that mean exactly?

    Heres a closer look at each category of things to avoid:

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    Zero Carb Seafood List

    Seafood is also a great source of protein for keto dieters. It will also help us meet our omega-3 fatty acid needs for the day so that we can experience their benefits to the fullest. This is why many dieticians and doctors recommend eating two or more servings of fatty fish, like sardines and salmon, every week.

    Here is a list of fish that are zero carb when bought fresh and without added ingredients:

    • Cod
    • Catfish
    • Bass

    You can also buy canned, smoked, and other processed varieties of these fish. As with processed meats, make sure there are no added ingredients that contain carbs.

    The healthiest option is to buy wild caught salmon and sardines, canned or fresh without any other ingredients. These two fish tend to have the lowest mercury content along with a substantial amount of omega 3s per serving.

    You’ve Probably Heard Of The Keto Diet Whether It’s Because Of A Friend Who Keeps Writing About It On Social Media Or From Watching Reality Tv Stars Try It Out

    This controversial diet is all about putting your body into a ketogenic state, which happens when your body runs on fat instead of carbs. By eating a diet low in carbs and high in fats, you can burn fat in a process called ketosis.

    The diet is pretty strict, with an explicit list of foods you should be eating and others you should be avoiding. Because the diet eliminates even natural carbs and sugars, a lot of foods that are typically considered healthy are not on the list of items you can have.

    Here are a few of the surprising foods you can’t eat on the keto diet.

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