Knowing what foods you can and cannot eat on a Keto Diet can be really difficult. Technically, you can have anything you want as long as it fits within your carb allotment for the day. If you are on a more flexible Keto diet you might allow yourself to have certain things that a strict Keto person might not allow themselves to have. However, there are certain foods that I personally stay away from because they are too high carb to really enjoy.
Foods to avoid on the Keto Diet can be mostly broken down into four categories: Grains, High Carb Vegetables, High Carb Fruit, and High Carb Dairy. On a keto diet, these types of foods are how you can quickly eat too many carbs and not give your body the right fuel it needs.
Here are my top foods to avoid on the Ketogenic Diet:
Potatoes – Potatoes are a high starch vegetable, which equates to a high-carb vegetable. Replace your mashed potatoes with mashed cauliflower or find a new veggie to enjoy with your dinner.
Milk – Milk has a ton of carbs! It’s confusing because butter has no carbs and most heavy whipping creams have no carbs and those come from milk. The process of turning milk into butter removes all of the carbs and leaves us with just the fat which makes it zero carbs. Have a glass of almond milk if you usually have milk with dinner.
Yogurt – Yogurt has a lot of carbs because it comes from milk and it usually has a lot of added sugar! There are keto yogurts on the market, but if your go-to snack was a yogurt try grabbing some cheese instead.
Bread – This should be a given, but bread is off-limits. It’s high carb and contains grains that are not keto-friendly. You’ll have to find different meals from sandwiches if that is something you ate a lot or had a piece of toast with your breakfast. This is a hard one for people to give up, but once you get in the habit it becomes easier.
Bananas (basically all fruit) – Fruit has an extremely high amount of sugar in it which makes this “healthy” food very carb-heavy. If you are losing weight avoid all fruits – sugar turns into fat if you are not expending a lot of energy.
Rice – Like bread, rice should be a given. This grain is very carb-heavy. All grains are off-limits because of their high carbohydrate content. Try cauliflower rice if you enjoy rice.
Ketchup (and other sauces) – Ketchup is a sugary, tomato-based sauce that is not Keto Friendly at all. Most sauces are actually not Keto Friendly. Always check the carbs on the back because this is an easy way to break out of keto if you are eating sauces without reading labels. Cream-based condiments are usually okay but look at the label to play it safe.
Corn – Corn is a classic American side, especially in the summer. You can technically have a few kernels of corn and still be in ketosis, but not enough to really enjoy the corn. Popcorn is off-limits too.
Pizza – This should be a given, but just in case you thought the cheese and toppings on a Pizza made it keto, I’m here to tell you that you can’t have pizza. I love pizza, but that crust will kick you out of keto and some marinara sauces contain sugars. There are lots of Keto Pizza-like recipes. It won’t replace pizza, but it’s still yummy!
Oats – While oats are typically seen as a heart-healthy breakfast to have, they are very carb-heavy. I haven’t found a keto replacement for Oatmeal, but I’m sure you can find a new favorite breakfast.
Tortillas or Wraps – If you are someone who likes to have quesadillas or a sandwich wrap, this is not something you can enjoy on Keto. There are low-carb tortillas, but I personally don’t eat anything like this on keto.
Smoothies – I mentioned fruit earlier, but just in case you think smoothies or juice is okay, it’s not. Juice actually tends to spike your blood sugar more than a smoothie because there is no fiber. Fiber helps your body to regulate the sugars you are intaking.
Peas – One vegetable that I really enjoyed before keto are peas and sadly these are not keto-friendly. Like corn, you can technically have a few peas, but it’s not worth it.
Beans and Legumes – While beans and legumes are known for their high protein they also contain a lot of carbs. Stay away from those baked beans (and not only from the beans but also the sugar sauce on them!).
Soda – If you have a soda habit you are definitely going to be kicking that habit to the curb on keto! Soda has a ton of sugar. Diet soda has no carbs, but aspartame is not an ingredient that I would personally consume.
Starbucks – If you are a coffee drinker and enjoy a cinnamon dolce latte you are going to have to find a keto version of that! The milk and syrups are really the issues here. Google Keto-Friendly Starbuck drinks and you can find ways to still enjoy Starbucks.
Beer – I love beer, but beer is loaded with carbs and no nutrition! If you are a beer drinker you’ll lose your beer belly on keto! But when you drink beer again you will get a lot drunker than before.