If we strictly speak in the diet concept, there are no foods to avoid on the Ketogenic Diet, but several such as sugar, whose weight is 100% or almost 100% carbohydrates.
My immediate recommendation is that you only use ingredients from our list of foods allowed on the ketogenic diet and our entry into ketosis protocol.
Let’s start this list.
Foods to Avoid on the ketogenic diet # 1: sugar
Sugar has 100% of its weight in carbohydrates, so any food containing sugar such as sodas or sodas, fruit juices, energy drinks, donuts, candy, chocolates, ice cream, and cereals are off your list of ketogenic foods.
Sugar is not only bad for your keto diet but also for your health, so avoiding it will make your body feel and look better quickly.
There are ways to replace sugar as sweeteners on the ketogenic diet. Still, it’s a good idea to take advantage of this eating protocol to remove sweet taste cravings to avoid sugar throughout your life.
Foods to Avoid on the ketogenic diet # 2: starch
Many of the natural ingredients that are high in carbohydrates are because they contain starch.
Among these, we can divide them into some groups, such as:
👉 Tubers: potato or potato, sweet potato or yucca
👉 Cereals: rice, oats, millet, corn, buckwheat, wheat, barley. And its derivatives such as bread, flour, and pasta.
👉 Legumes: beans or beans of all colors, lentils, chickpeas.
Foods to Avoid on the ketogenic diet # 3: fruits
However, it is essential to mention that some fruits can be consumed in the ketogenic diet, and others will be entirely out of your home.
The only fruits allowed with a lot of moderation are raspberries, strawberries, and coconut.
You can see this topic in greater depth in our article on fruits on the ketogenic diet.
Foods to Avoid on the ketogenic diet # 4: the products
Here we can include beer (which we already saw in alcoholic beverages in the ketogenic diet) and other products such as bread, pasta, pizzas, many cold types of meat, chocolates, candies, etc.
As you can see, here many are repeated with something that we have seen, and it is because many products have both wheat derivatives and sugar in mind, so it would be best to eat 100% natural foods and no products.
Sweeteners on the ketogenic diet
Although, as we said, we do not recommend sweeteners of any kind, once you enter the keto world, you will see that there are a thousand proposals, recipes, and sweets presented as “keto” that contain sweeteners.
Therefore, you want to give yourself a recipe for that special day, we have decided to tell you what sweeteners would be that will not get you out of ketosis.
Here is a complete list of sweeteners in the ketogenic diet that will be useful to you.
👉 0 grams is allowed
👉 More than 1 gram is best avoided during the ketogenic diet.
Sweeteners in the ketogenic diet Carb./100gr
- Stevia (drops) 0
- Erythritol 0
- Aspartame 0
- Splenda 11
- Equal (aspartame) 11
- Xylitol 15
- Maltitol 60
- White sugar 100
- Brown sugar 100
- Maple syrup 100
- 100 coconut sugar
- Dates 100
- Honey 100
What sweeteners on the ketogenic diet do we recommend?
Of all the sweeteners that exist, we do not recommend any.
In general, when you want to get into ketosis, getting sweet tastes makes your body anticipate glucose arrival. This dissociation between what arrives and what is expected is not good.
👉 If you need that sweet taste, use a 0 carb sweetener, but skip it if you don’t need it.
Especially since one of the significant advantages of the ketogenic diet is that it will take away your craving for sweets if you continue consuming sweets, this benefit will not be available.
If you want to learn more about the ketogenic diet, you can check out this ketogenic diet guide or our allowed foods list.
Drinks on the ketogenic diet
During the ketogenic diet, it is essential to maintain adequate hydration since many people entering ketosis can lose mineral salts and lose weight very quickly in the beginning due to the loss of water.
This article will learn which are the best drinks to keep you out of ketosis and forbidden ones.
Don’t forget we have a very comprehensive ketogenic diet food list on ingredients.
Remember that if you are looking for alcoholic beverages, you can see our guide to alcoholic beverages on the ketogenic diet.
Here is a complete list of drinks on the ketogenic diet that will be useful and practical because you can see the carbohydrates in a typical serving served in a restaurant.
Attention! When we see the soft drinks, they will be measured in a standard 350ml bottle.
- Recommended foods start from 1 to 4 grams.
- Permitted food start from 5 to 7 grams, you should consume with caution.
- Foods to Avoid on the ketogenic diet range from 7 to more grams.
Carb ketogenic diet drink. in grams Quantity
- Water 0 ml
- Tea 0 ml
- Black coffee 0 ml
- Zero drinks 0 ml
- Coconut water 9 240 ml
- Milk 11 240 ml
- Soy milk 12 240 ml
- Kombucha tea 10 350 ml
- Coffee with milk 14 350 ml
- Orange juice 26 240 ml
- Energizing drink 28 250 ml
- Ice tea (product) 32 350 ml
- Soft drinks or soft drinks 39 350 ml
- Fruit smoothie 36 240 ml
- Frappuccino 50 350 ml
- Milkshake 60 300 ml
What drinks on the ketogenic diet do we recommend?
Of all the drinks, these are my favorites:
👉 Water does not have any carbohydrates and is also essential to maintain good health and activate almost all body metabolic processes. It is doubly important if you are training.
👉 Coffee is a great kick-starter and can be combined with coconut oil and ghee to make fabulous bulletproof coffee for a more energized start to your morning.
👉 Green tea has endless properties that you can enjoy, such as activating the mechanisms to lose weight and the means for regeneration and antioxidation. 100% recommended.
🚫 Zero drinks will not get you out of ketosis. Still, they contain elements that are not beneficial for the organism, such as sweeteners and substances that intervene in bones’ decalcification. It is one of the least recommended things to drink.
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Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.