The keto diet is a hyper-specific niche nutrition program with minimal to no carbohydrates and a relatively low total daily calorie intake. In recent years, the ketogenic diet — or “keto eating” — has become extremely popular, and its potential effectiveness continues to be widely studied. Ultimately, if you are considering or have decided to go down this diet path, knowing what not to eat can affect how well your body adapts and changes according to the results you are seeking, if at all.
“Some of the benefits of the diet are that people lose weight, and often quite quickly,” explains Amy Goodson, MS, RD, CSSD, LD, and Board-Certified Specialist in Sports Dietetics. “While many people lose weight on the keto diet, that doesn’t necessarily mean it’s good for you. Many lovers of the keto diet eat very little fiber, which is essential for good gut and heart health.”
Prioritizing fiber is great and can contribute to a healthy and well-functioning digestive system. That being said, balancing nutrients like protein and healthy fats is most important during the ketogenic diet to give your body what it needs. Foods high in protein facilitate your body’s fat burning process as more calories are burned for digestion. And on the flip side, eating more healthy fats (in moderation, of course) can keep your body feeling full for longer, which is a great resource when trying to lose weight the healthy way.
Before embarking on this type of diet, it’s beneficial to know which foods don’t fall under the umbrella of acceptable ketogenic foods. So, without further ado, these are 8 foods to avoid when sticking to the keto diet.
Corresponding news medicineTo get into ketosis — a metabolic state that allows the body to ultimately burn fat instead of carbs for energy — you should only eat about 20-50 grams of carbs per day. Sugary drinks like sodas, sports drinks, juices or fruit-flavored drinks, and sweet teas tend to be high in added sugars and carbohydrates. When attempting to follow a ketogenic diet, consuming too many of these types of beverages can cause the body to break down carbs again for energy instead of using stored fat.
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Before you reach for a sweet pumpkin muffin or a fluffy croissant, remember that these will counteract your ketogenic efforts.
“You have to limit carbs to a very small amount to maintain ketosis,” she explains Julie Upton, MS, RD, CSSD, nutrition communications expert and co-founder of Appetite for Health. “That means any high-sugar treats or processed foods are pretty much off-limits on keto,” she continues.
Pastries and baked goods won’t just push you beyond your daily carb intake while on the keto diet. But the excess calories and added sugars in the sweet treats can lead to health problems like weight gain, high blood pressure, diabetes and heart disease.
Upton recommends only buying plain, unsweetened, or low-sugar brands of yogurt. This allows you to avoid sweetened or fruit-flavored yogurts, which can contain up to 12 teaspoons of pure sugar, according to SFGATE.
A bowl of Greek yogurt in the morning can be a wonderful source of protein that’s especially great on a keto diet. According to the USDA, 100 grams of plain, non-fat Greek yogurt contains about 10 grams of protein, 0.5 grams of fat, and only 4 grams of carbohydrates, making it a great keto-friendly snack — when consumed in moderation. It can also be a wonderful source of protein in the morning, which is especially good on a ketogenic diet.
A keto yogurt parfait doesn’t have to be boring; You can add toppings to boost flavor and add texture without sacrificing your dieting efforts.
“[For] For low-carb alternatives in your diet, you would opt for berries and other low-sugar fruits,” says Upton. You’ll be able to enjoy naturally sweet flavors while still staying on the keto calorie plan.
The keto diet is not for the faint of heart, especially those with a sweet tooth. Realistically, a traditional sundae consists of just a few key ingredients: milk, cream, and sugar. As of 2022, the FDA recommended that serving size for regular ice cream should be no more than two-thirds of a cup.
Several ice cream brands have popped up at the grocery store these days offering keto-friendly ice cream options. These products are typically low-carb with little or no sugar and are often made with healthy sweetener alternatives like stevia, monk fruit, and sugar alcohols.
After starting the ketogenic diet, Goodson says some people find that “most of the sources of fiber in the diet and many of the nutrients in high-fiber foods are eliminated.” Beans and lentils happen to fall into this category, especially as they are the most carbohydrate-dense of the legume family. Despite being packed with tons of fiber and significant amounts of protein, these foods can be difficult to fit into a keto-focused diet, as they top out at between 40 and 50 grams of carbs per 100-gram serving.
Sugar intake actually has a major impact on keto diet compliance, but it’s not the only macronutrient to look out for.
“If eaten regularly, foods high in saturated fat, like bacon, can contribute to elevated cholesterol levels,” explains Goodson.
In a short period of time, high cholesterol may not put the body in immediate danger. However, a long-term diet high in saturated fat sources can put you at risk for cardiovascular disease or even heart attacks.
When eating keto, it’s best to focus on foods that are high in protein and have a moderate amount of healthy fats. But also remember that according to Goodson, “Not all fats are created equal.”
Many commercially made salad dressings on the market have high levels of added sugars, unhealthy fats, and sodium. While all of this isn’t generally good for you, it’s especially important to be aware of these factors when attempting to follow a ketogenic diet.
“[All of these] should be limited and not consumed regularly,” says Goodson.
Topping nutritious salads with dressings that contain far too much sodium can also cause blood pressure to rise. In addition, “two tablespoons of Italian salad dressing can contain up to 350 milligrams of sodium,” said Kathy McManus, director of nutrition at Harvard-affiliated Brigham and Women’s Hospital Harvard Health. Additionally, this amount of sodium reportedly exceeds that of a medium-sized order of McDonald’s fries Harvard Health Article.
Protein and healthy fats play an important role in the ketogenic diet. While ultra-processed meats — like sausages, hot dogs, and sausages — contain no carbs or sugar, they’re high in nitrates and not good for your heart’s health in the long run. So if you’re planning meals high in protein and healthy fats, try to choose leaner meat choices to help maintain healthy cholesterol levels.
“Choose lean meats to avoid high cholesterol intake,” he recommends Brittany Dunn, MS, RDN, CD, and chef specializing in sports nutrition. “[Eating more lean meats can also] Limit saturated and trans fats in processed foods and meats.
Final Thoughts
The ketogenic diet may have its benefits, but one can only take advantage of them if they stick to the diet’s requirements. And while it won’t always be easy to go low-carb and low-sugar, your best bet is to avoid the types of foods listed above. Focusing on high-protein and high-fat foods is also key when committing to this eating plan.
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