Maintaining a state of ketosis can be quite challenging, as it often requires you to avoid or significantly limit the consumption of certain foods. This includes refined carbohydrates, starchy vegetables, and various fruits that can increase your carbohydrate intake. The ketogenic diet, commonly referred to as the keto diet, is characterized by an extremely low carbohydrate intake combined with a high fat intake. The primary objective of this diet is to enter a metabolic state known as ketosis, where your body prioritizes burning fat for energy instead of relying on carbohydrates. If you're considering starting or sustaining ketosis, it's essential to be mindful of the foods you consume, especially those that are particularly high in carbohydrates. Typically, individuals on the keto diet limit their carbohydrate intake to approximately 20 to 50 grams (g) per day. Importantly, this total usually excludes the portion of carbohydrates derived from dietary fiber, as these fibers are not digested by the body.

For a standard 2,000-calorie diet, the macronutrient distribution on a keto diet is generally as follows:

• Fat: 55% to 60%
• Protein: 30% to 35%
• Carbs: 5% to 10%

To assist you in your dietary journey, here are 16 specific foods that are advisable to avoid or at least limit while following the keto diet. Some of these might come as a surprise!

Foods to Limit

If you’re adhering to a ketogenic diet, it's essential to limit certain foods to maintain your body's ability to achieve ketosis.

1. Refined Carbohydrates: Bread, Pasta, Rice, and More

Consuming refined high-carb foods can disrupt your ketogenic state, particularly if they exceed your daily carbohydrate allowance. Below is the carbohydrate content per 100g serving of these starchy items:

Consider using mashed or riced cauliflower as a delicious alternative, or try low-carb bread recipes utilizing eggs, nuts, and seeds.

2. Sweetened or Glazed Ham

Honey-baked ham is typically a bone-in ham coated with a honey-butter mixture, baked to create a sweet glaze. Similarly, glazed ham is prepared with a thick sauce made from sweet ingredients like maple syrup combined with mustard or fruit preserves and vinegar. While these hams are undeniably tasty, the sugar content can hinder your ability to enter or sustain ketosis. Instead, choose regular deli ham, which contains fewer carbs, typically around 13.5 g per slice.

3. Starchy Vegetables: Potatoes and More

Starchy vegetables often feature prominently on the keto diet list of foods to limit due to their high carbohydrate content, despite their nutritional advantages. Common starchy vegetables include:

• Potatoes
• Sweet Potatoes
• Carrots
• Beets
• Corn

For those adhering to the keto diet, vegetables with lower carb counts like turnips and zucchini can be included in moderation if they fit within your daily carb limits. Additionally, mashed or riced cauliflower serves as a great substitute in recipes that typically rely on starchy potatoes. Generally, non-starchy vegetables such as spinach, mushrooms, tomatoes, cucumber, and celery are more suitable for those on a keto regimen.

4. Sweetened Dairy Products

The carbohydrate content in yogurt and dairy products can vary significantly. When incorporating dairy into your meals, avoid flavored or sweetened varieties, which can quickly add up to your carbohydrate intake. This is particularly common in flavored yogurts, sweetened milk, and cottage cheese. For example, a single-serving (250 mL) of chocolate milk may contain around 20 g of carbs, while whole cow’s milk has about 12 g. Unsweetened almond milk is a favorable choice for a keto diet, with only 1 g of carbs per serving. Aim for plain, full-fat yogurt or cottage cheese options. Some excellent strained varieties include:

• Greek Yogurt
• Icelandic Skyr
• Unsweetened Coconut-Milk Yogurt

Be cautious about what you pair with these dairy options; for instance, nuts and unsweetened peanut butter can create a satisfying keto snack, whereas toppings like granola or fruits can significantly increase the carbohydrate content.

5. High-Carbohydrate Fruits

Certain fruits may contain more carbohydrates than others, potentially impeding your ability to reach or maintain ketosis. Below is the carbohydrate breakdown for some high-carb fruits per 100g serving:

While these fruits aren’t ideal for a keto diet due to their high carbohydrate content, they do offer a wealth of nutrients and dietary fiber beneficial for digestion and heart health. Therefore, you may choose to consume them occasionally, keeping an eye on portion sizes and your daily macronutrient targets. If you're still yearning for fruit, opt for keto-friendly options like berries, avocados, raspberries, unsweetened açaí puree, watermelon, and coconut.

6. Legumes and Beans

Beans and legumes might pose challenges in a keto diet due to their elevated carbohydrate levels. Nevertheless, they provide dietary fiber, protein, calcium, and other micronutrients, making their inclusion in small amounts potentially worthwhile. Below is the carbohydrate content for common legumes:

Processed legumes can also be included in your ketogenic diet in small portions, such as in hummus made from chickpeas and tahini (a sesame seed paste). Additionally, consider non-bean-based dips like baba ganoush or guacamole for variety.

7. Grains: Quinoa and Others

Grains such as quinoa and millet are high in carbohydrates and may not align well with a ketogenic approach. For instance, a 1/2-cup (93 g) serving of cooked quinoa contains around 20 g of carbohydrates, while a 50 g serving of millet offers about 24 g. If you wish to include quinoa in your keto diet, treat it as a garnish rather than the main component of your meals.

Beverages to Limit

When adhering to a keto diet, it’s essential to be mindful of certain beverages that can hinder your progress.

8. Alcoholic Drinks

Various alcoholic beverages such as beer, liqueurs, and mixed drinks tend to be high in carbohydrates while offering minimal nutritional value. Below is the carbohydrate content for some popular choices:

The majority of carbohydrates found in mixed drinks like vodka tonic or rum and cola derive from sodas, juices, purees, and liqueurs. Instead, consider opting for lower-carb alternatives such as dry wines or spirits without mixers, which contain 5 g of carbs or less per standard serving. It’s important to recognize that most alcoholic beverages are low in micronutrients such as vitamins and minerals, making them less beneficial for your diet.

Overall, it’s prudent to allocate your limited daily carbohydrate intake towards nutrient-dense foods such as fruits, vegetables, legumes, and whole grains. By focusing on these nutrient-rich options, you can mitigate the potential risk of nutritional deficiencies that may arise from a long-term keto diet.

9. Juice

Natural fruit juices are often laden with naturally occurring sugars, and those with added sugars can be even more excessive in terms of total sugar content. Moreover, juice lacks the dietary fiber present in whole fruits, which is essential for healthy digestion. Fiber plays a significant role in regulating digestion, as it helps slow down the food's movement through the digestive system, aiding in better blood sugar control. However, obtaining sufficient fiber can be challenging on a keto diet. Instead of drinking high-carb, low-fiber juices, consider incorporating whole fruits into your meals to help maintain ketosis.

10. Sugary Sodas

Sodas are essentially carbonated sugar water that provide no nutritional benefits and come with a high carbohydrate content. For example, a standard 12-ounce (372-mL) can of Coca-Cola contains approximately 39 g of carbohydrates, most of which are from added sugars. Depending on your daily carbohydrate allowance, consuming just one can could easily exceed your limit.

Alternative beverages to enjoy instead may include:

• sugar-free soda (though moderation is essential)
• sparkling water with a slice of cucumber, lemon, or lime
• still water
• unsweetened tea

Condiments and Sauces to Moderately Enjoy

Incorporating various sauces, condiments, or sweeteners can significantly elevate the carbohydrate content in your meals and beverages.

11. Honey and Syrups

Honey and syrups such as agave or maple are forms of concentrated sugars, which can swiftly elevate your daily carb intake without offering substantial nutritional benefits. For example, honey contains approximately 55 grams of carbohydrates per 100 grams, whereas maple syrup has about 52 grams of carbs per 100 grams. Despite their antioxidant properties and additional nutrients, these sugars can induce spikes in blood sugar levels, potentially disrupting ketosis.

12. Ketchup, Barbecue Sauce, and Other Condiments

Condiments like ketchup, barbecue (BBQ) sauce, and sweet chili sauce are notorious for their high sugar content, providing minimal nutritional value or dietary fiber. Their carbohydrate content is as follows:

• Ketchup: approximately 22 grams per 100 grams
• BBQ Sauce: around 28 grams per 100 grams
• Sweet Chili Sauce: about 30 grams per 100 grams

While some condiments may not be as carbohydrate-dense as others on this list, it’s easy to consume them in large quantities, leading to a swift accumulation of carbs. Instead, consider opting for hot vinegar-based sauces, mayonnaise, mustard, or exploring your spice collection to enhance the flavor of your dishes without significantly increasing your carb intake. Always ensure to review the carbohydrate content on the label to make informed choices.

Low-Fat and Reduced-Fat Foods

Many dietary options are available with reduced fat content, but these may not align well with a ketogenic (keto) diet.

13. Low-Fat Diet Foods

Foods that are labeled as low in fat often compensate for the absence of fat by increasing sugar content. This is an important consideration for those monitoring their carbohydrate intake. It is wise to be vigilant about these products; always examine the nutrition label closely to accurately account for carbohydrates in your daily diet.

Some common low-fat or fat-free items that frequently contain high levels of added sugars include:

• Low-fat yogurt
• Fat-free salad dressings
• Low-fat ice creams
• Reduced-fat cheeses
• Fat-free snacks

Keep in mind that the aim of a keto diet is to be rich in fat, as this provides essential energy, making full-fat options a far superior choice.

14. Light or Low-Fat Margarine

Light or low-fat margarine is often a common ingredient in various weight loss programs. While these options may be low in carbohydrates, they also contain reduced fat, which is crucial for fueling the body during a keto diet and maintaining a state of ketosis. Instead, you might want to opt for unsalted butter or consume regular margarine in moderate amounts.

Here’s a comparison of light margarine with regular margarine and unsalted butter:

It’s important to note that while margarine typically contains more heart-healthy polyunsaturated fats than butter, some varieties may have higher trans fat content, which is associated with negative impacts on heart health.

In 2018, several countries, including India, Canada, and Australia, took action to prohibit the use of partially hydrogenated oils (PHOs) in food products due to their harmful effects on cardiovascular health. Nonetheless, it remains essential to scrutinize ingredient lists for any mention of “hydrogenated” oils, as certain exceptions may still apply.

Snacks to Limit

There are several popular snack options that could potentially exceed your daily carbohydrate allowance.

15. Dried Fruit and Trail Mix

When fruits are dried, the natural sugars become more concentrated, leading to a higher carbohydrate content in smaller serving sizes. For example, while a 100-g serving of fresh figs contains approximately 14.7 g of carbs, the same amount of dried figs dramatically increases this figure to around 64 g of carbs. Similarly, a 100-g serving of mixed dried fruits can pack about 81 g of carbohydrates, which can significantly hinder your ability to maintain ketosis. These dried fruits are often mixed into trail mixes that might also contain chocolate chips, candies, or sugar-coated nuts—foods that are typically laden with sugars and can easily push you beyond your daily carbohydrate limit.

Instead, consider opting for fresh berries, which can satisfy your sweet cravings while keeping your carb intake low, offering less than 11 g of carbs per 100-g serving.

16. Chocolate

Dark chocolate with a cacao content of 70% or higher can be included in your keto diet, but only in moderation. A 100-g serving of dark chocolate typically contains around 50 g of carbs, although it is richer in fats. On the other hand, milk and white chocolates are not keto-friendly due to their higher sugar content.

When selecting chocolate, aim for varieties that contain more than 70% cacao and have lower levels of added sugar. Alternatively, you might explore dark chocolate specifically crafted for keto enthusiasts.

The Bottom Line

The keto diet is characterized by its high fat content, moderate protein levels, and a significantly low carbohydrate intake. The primary objective of this diet is to induce a ketogenic state in the body, where fats are utilized as the main source of energy instead of carbohydrates. To maintain a low carb lifestyle, it is beneficial to reduce the consumption of foods high in carbohydrates, such as dried fruits, refined grains, sugary sauces, and low-fat products. Instead, focus on incorporating non-starchy vegetables and foods rich in protein and healthy fats into your meals.

It's crucial to note that long-term studies on the health implications of the keto diet are limited. Therefore, making gradual dietary adjustments may lead to more sustainable results. Additionally, adhering to a keto diet often requires the restriction of high-fiber foods, which are known to provide significant long-term health advantages.

If you find yourself uncertain about the most suitable dietary approach for your needs, consulting with a healthcare professional or a registered dietitian can be invaluable. They can assist you in crafting a personalized dietary plan that aligns with your health goals.

8 Essential Foods for a Ketogenic Diet

The ketogenic diet, known for its low carbohydrate and high-fat approach, encourages the consumption of specific foods that promote fat burning while maintaining energy levels. Here are eight vital foods that should be on your grocery list when following this popular dietary regimen:

1. Leafy Greens: Vegetables like spinach, kale, and swiss chard are low in carbs and packed with essential vitamins and minerals. They provide a great source of fiber and can be used in salads or sautéed as a side dish.
2. Avocados (Makkhan Phal): Rich in healthy fats, avocados are a staple in any ketogenic diet. They are versatile and can be enjoyed in salads, smoothies, or simply on their own.
3. Fatty Fish: Fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are beneficial for heart health. Including fatty fish in your meals can help you meet your protein needs without exceeding your carb limit.
4. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are nutrient-dense options that provide healthy fats and fiber. They make great snacks or can be added to various dishes.
5. Meat and Poultry: Chicken, beef, lamb, and other meats are wonderful sources of protein. Opt for grass-fed and organic options when possible to maximize nutritional benefits.
6. Cheese: Full-fat cheese is not only low in carbs but also rich in calcium and protein. It can be added to salads, used in cooking, or enjoyed as a snack.
7. Olive Oil: This heart-healthy oil is perfect for cooking or as a salad dressing. It provides monounsaturated fats that are beneficial for overall health.
8. Berries: While most fruits are high in sugar, berries like strawberries, blueberries, and raspberries can be enjoyed in moderation. They are lower in carbohydrates and rich in antioxidants.

Incorporating these foods into your diet can help you achieve the desired nutritional balance while enjoying a variety of flavors. Remember to stay hydrated and consider consulting a healthcare professional before making significant dietary changes.