Are you following a ketogenic diet? The journey toward success on a ketogenic diet heavily relies on the food choices you make. Every bite you take can either propel you towards ketosis and optimal fat burning or veer you off course.
That’s why it’s crucial to be mindful of the foods you consume. Certain low-carb foods are acceptable, while others should be strictly avoided. Let’s explore some examples in detail.
Grains
Grains are a no-no on the keto diet. There are several reasons for this, but the biggest one is that grains contain too many carbohydrates and not enough protein or fat.
Grains include wheat, oats, corn, rice, and barley/rye. They’re also rich in fiber which makes them feel soft on your stomach when eaten raw or cooked.
Sugar
Sugar is a carb, which means it’s not actually a nutrient. Carbohydrates are broken down into glucose by your body and used for energy, but sugar does not provide this benefit. Instead, it can lead to weight gain and increase your risk for heart disease and diabetes.
Sugar also causes cavities because it hardens the teeth when you eat too much of it over time! That’s why most dental professionals recommend avoiding sugary foods altogether. Even if they’re healthy options like fruit or vegetables because they’ll just end up making everything else taste bad anyway!
Most Fruits
Fruit is high in sugar and fructose, which can lead to elevated levels of blood sugar. The body converts these sugars into glucose and glycogen, both of which are used by the body for energy. The liver stores this glycogen as fat cells when there isn’t enough energy available from other sources (such as fats).
Fruits are the most common food to be restricted on a ketogenic diet. These foods are high in sugar and are definitely not allowed. But some fruits can be eaten as long as they fit into your macros, like berries and cherries. If you want to eat fruit with your meals but still keep things low carb/high fat / moderate protein, try eating half of your daily portion at lunchtime instead of dinner time.
Starchy Vegetables
Starches (potatoes, sweet potatoes, carrots) are a no-go on the keto diet. These foods are high in carbs and will kick you out of ketosis if you eat them regularly. Instead of going for the starchy stuff, opt for veggies or even fruit as a snack instead!
Potatoes are one of the worst offenders when it comes to carbs: they have anywhere from 12-21 grams per serving—and that’s not even counting all their added sugars! Sweet potatoes may be slightly better but still contain about 20 grams per serving. Carrots are an acceptable option (about 7g), but keep in mind that these veggies aren’t very filling so don’t make them your only meal unless you’re really hungry—you’ll be left starving without any energy left over after eating them!
- Potatoes
- Cassava (also known as manioc) and plantains are also very low in carbohydrates, which means they’re good sources of fiber as well. However, it’s important to note that these foods are also high in sugar—which is why you need to limit your intake of them if you want to avoid ketosis.
High-Fat Dairy Products
High-fat dairy products, such as cheese and cream, are excellent at preventing ketosis. The high-fat content of these foods prevents your body from entering ketosis because you’ll be able to use up all of the stored fat for energy. A serving of cheese has about 20 grams of protein (about half an ounce) as well as a lot of calories—more than enough to prevent ketosis in most people who eat it regularly.
Cheese also contains many different vitamins and minerals like calcium and potassium that support good health when eaten with other foods like vegetables or grains.
Beans, Peas, and Lentils
They have the tendency to be high in carbs. You cannot eat enough of these foods to prevent your body from going into ketosis.
The reason why beans, peas, and lentils are not recommended for people who want to lose weight is because they have a high amount of carbohydrates. If you’re trying to lose weight or keep the pounds off once you reach your goal weight then eating too much food like this will make it difficult to achieve those goals because all that extra energy stored as fat will be released into the bloodstream causing insulin resistance which leads to inflammation and increased risk for disease development.
Beans, peas, and lentils also don’t provide any nutritional benefits either so even though they might taste good when cooked they could still contribute towards obesity due to their high caloric content per serving size (about 100 calories). If we consider that 1 cup serving size equals approximately 250 grams (cooked), then just counting the total calories consumed over time during meals containing beans/lentils alone would amount to over one thousand calories per day!
Booze
Alcohol is a great way to kick your body out of ketosis, and it can also cause you to gain weight. Alcohol contains calories and will dehydrate you while in the process. If you want to prevent this from happening, enjoy your beverage slowly over time by alternating between drinking water and sipping on it throughout the night.
If you want to avoid ketosis, don’t eat these foods.
- High-carbohydrate foods include:
- bread, rice, and pasta
- fruits like apples, oranges, and bananas
- starchy vegetables such as potatoes and sweet potatoes (but not in large amounts) * High-sugar foods include: -fruit juice -sweets * High-fat foods include: -nuts and seeds (limit these to no more than 10g per day)
Conclusion
The ketogenic diet mimics the effects of fasting on insulin levels by maintaining a very low carbohydrate intake. This approach switches the body’s utilization of stored carbohydrates to fatty acids, resulting in weight loss for many individuals in the short term.
By consuming fatty foods without feeling hungry, people can benefit from this diet. However, entering ketosis, a common occurrence, can lead to side effects such as tiredness and cravings for sweet foods. To circumvent these problems, consider incorporating low-carb vegetables into your diet instead.
Ketosis offers an excellent means to promote weight loss and regulate blood sugar levels. Nevertheless, adhering to this plan can be challenging due to the plethora of food choices available. While some foods are permissible on a ketogenic diet, others should be avoided at all costs.
