In case you have missed it, Keto Diet is one of the latest fads that is taking over the weight-loss world by the story. This diet is known worldwide today due to its extreme nature and followers such as Halle Berry and the Kardashian Clan; due to their claim that low-carb and high-fat diet has helped them in shedding pounds right away.
Wouldn’t you be interested in a diet that lets you lose pounds without cutting out good ole’ bacon and cheese? By nature, keto is not a fully balanced diet and is famous for its extremes. So if you want to know about this diet and what entices people, then the basic premise is very simple especially if you know what food products to avoid during it.
I would highly recommend you take a look at the article we wrote The Best Keto Diet Cookbook for Beginners if you are new to this diet. It can help greatly to have book of recipes and foods you can eat when starting out.
For the food you should avoid on the keto diet keep reading.
Foods to Stay Away From On a Keto Diet
Sugar And Sugar Replacement
Sugar may feel like a single product, but in fact, it has around 56 different names on various nutritional products and labels. Almost every product you buy will contain hidden sugars in it. Now even though you do have other options like raw honey and maple syrup, this will kick you out of your ketosis and will ruin your keto diet. These sugars are also high in carbs but provide you with low nutritional value.
The main sugar you must avoid include sugar along with sugar replacements as well. These replacements are honey, maple syrup, turbinado sugar, raw sugar, agave nectar, cane sugar, and high fructose corn syrup. When you limit the carb intake, it is essential that you choose high and nutritious fiber-carb sources.
When on a keto diet, avoiding refined starch is the key. Wheat and corn are the biggest sources of starch when it comes to today’s food supply which is why it is vital to keep a look out for the main primary offenders.
In order to avoid starch, you have to stay away from all kinds of grains and flour except nut flour. You must also avoid starchy vegetable including tubers and beans as well. You must also avoid starchy vegetables and focus on leafy greens and cruciferous veggies.
These starchy vegetables include yams, peas, carrots, sweet potatoes, corn, and cherry tomatoes.
Not all fats are created the same way, and it is essential that you review the ingredient list when buying products at the supermarket. This will help you in focusing on more healthy fat that occurs naturally and avoids processed vegetable oils and artificial trans fat.
It is encouraged that you completely avoid artificially manufactured trans fat which is usually known as vegetable oil and partially hydrogenated oil. Moreover, we also suggest that you reduce the consumption of margarine and the following processed vegetable oil:
- Rice Barn
Now these refined oils are mentioned in many products present at the supermarket, and you may struggle to find specific items such as salad dressing that are without these oils, but if you go for homemade sauces for salad dressing, you might find some.
Also having naturally occurring trans fat in meat and butter is something you do not have to worry about instead you must avoid artificial trans fat.
Large Amounts Of Fruits
Fruits are extremely healthy, right? Yes, but this does not mean that they are keto compliant. Fruits are usually very high in carbs, and so they usually are a no on the keto diet. This also includes fruit juices, tropical fruits, fruit smoothies, and dried fruits.
If you have to eat fruits and all, then you must go for a low sugar option such as raspberries, blueberries, and blackberries but eat them carefully. Some fruits you must avoid include pineapples, bananas, apples, papaya, oranges, grapes, mangoes, dried fruits such as raisins, dates and even tangerines.
What About Taking Carbs During Exercise?
You may be questioning if you will need more carbs in order to support your workout, but the reality is that the importance of carbs during exercise is often exaggerated. However, for competitive athletes such as bodybuilders that focus on building large muscles might require carb intake.
In cases like this, a targeted keto diet can be used where you can increase the carb intake slightly during working out. Otherwise, you will not need any extra carbs.
Processed And Packed Foods You Must Avoid
When on a ketogenic diet you will also have to limit some packed food items. The goal behind this is not only the oils mentioned above but also the fact that manufactured add in trans fat, extra sugar and other junk. You may also have to avoid products that clearly say low-carb or keto item because they are not low in carbs.
Packed products such as margarine, ice creams, baked goods such as cakes and cookies and even wheat gluten must be avoided. Keep in mind that many packaged foods are also very high in artificial additives and gluten that can add to your inflammatory load.
With this article, you may be thinking that Keto is a difficult diet. However, this is not the case. This is a very simple and easy diet if you grab a good hold on the food you must avoid; once you do that, you can go ahead and eat whatever you want without any problem.
Hi I’m James and I’m a self confessed fitness fanatic. When I’m not personal training I enjoy multi discipline endurance events, mma and hitting the gym. I also love to write about my passion and I’m a firm believer in healthy body healthy mind.