A ketogenic diet is a low-carb, high-fat, and moderate-protein diet. The diet works by burning fat as the primary source of energy, and in the process, it makes you lose weight. The Keto diet focuses on reducing carb consumption as opposed to other diets that stress reducing calories.
While a keto diet can help one get desired results, it comes with a lot of food restrictions that can be challenging to navigate. That’s why you need a detailed list of food that you should avoid at all costs.
After consulting with a few dieticians, we have compiled a list of food items that you cannot eat on keto. Keep reading for more.
Here Are The Foods You Can't Eat On Keto:
On a ketogenic diet, you should avoid high-carb foods like grains, sugars, and some fruits. Consuming these foods can kick you out of ketosis and hinder your weight loss progress.
Cook Unity Keto Meal Delivery Service
Cook Unity's keto meal delivery service can be helpful in adhering to a ketogenic diet by providing pre-made meals that are specifically designed to be low in carbs and high in healthy fats, making it easier to stay in ketosis and reach your health goals. With Cook Unity, you can enjoy delicious, convenient, and healthy keto meals delivered right to your doorstep.
Related: Net Carb Vs Total Carb: Differences & Why It Matters?
Ready to discover keto meals that suit your tastes? Take our Keto Quiz now, answer a few quick questions, and get personalized meal suggestions to enhance your keto diet experience!
Prohibited Foods On A Keto Diet: Take A Note
While on keto, you’re prohibited from having refined carbs, processed food, and any sugary drinks. A dietician will ask you to limit your carb consumption to almost 20 to 50 grams a day. I know this sounds a little too much, but that’s how this diet works to help increase your metabolism and burn fat faster.
Below is an extensive list of food items you should bid farewell to while following ketosis:
1. Food High In Carbohydrates (Plain & Refined)
You need to limit your consumption of high-carb foods like:
- Grains: Rice, wheat, oats, barley, rye, quinoa, buckwheat, etc.
- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc.
- Legumes: Beans, chickpeas, lentils, etc. (don’t avoid entirely but limit the consumption)
- Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc.
Due to the high-carb content of these food items, they are not keto-friendly. Having these foods can increase blood sugar levels and prevent the body from entering ketosis. Most of these food items contain over 15 grams of carbs in a single serving, and eating them more than once a day can hamper your diet routine.
Related: Whole30 Diet vs Keto Diet - The Key Differences
2. Processed Foods
All processed or packaged foods are red flags during a keto diet. These are not only high in carbs but also contain lots of unhealthy fats, sodium, sugar, preservatives, etc., which not only restricts you from losing weight but is also harmful to your overall health.
Processed foods to avoid during a keto diet are:
- Snacks: Chips, crackers, pretzels, and any packaged munchies you can think of. - Fast Foods: Fries, burgers, pizza, burritos, muffins, sandwiches, etc.
Apart from these, you must avoid processed food like packaged sausages, salami, and similar items that contain increased sodium. Increased sodium intake causes water retention; hence, it’s best to avoid sodium intake from processed foods.
3. Sugary Drinks, Juice & Sweet Syrups
Freshly squeezed fruit juice contains a lot of natural sugar and lacks dietary fiber. Packaged fruit juice has lots of added sugar, so both varieties are a big no in the keto diet.
Other sugary drinks like flavored soda, soft drinks, mocktails, and any other packaged drinks contain high amounts of carbs and sugar. For instance, a can of coke contains 39 grams of sugar, and 8 ounces of a fresh lime mojito contains 26 grams of sugar which is way too much to have on a keto diet.
Besides these, a ketogenic diet prevents the consumption of honey or other sweet syrups like maple. Apart from sugar, these also have carbs, which can cause a blood sugar spike and derail you from your diet.
4. Alcoholic Drinks
Avoid consuming alcohol like beer, sparkling wine, dessert wine, mixed drinks, and cocktails. Alcohol is made from grains and fruits (especially grapes) containing carbs and sugar. And by now, you already know why you should not have food/drinks with high sugar and carb content.
5. Trans & Hydrogenated Fats
Food containing trans & hydrogenated fats like:
- Margarine
- Processed oil like canola, sunflower, sunflower, soybean, etc.
- Vegetable shortening
- Refrigerated doughs like rolls and biscuits
- Non-dairy coffee creamer, etc.
These contain unhealthy fats that contribute towards gaining weight and not vice versa. Better alternatives to processed oils would be olive oil, avocado oil, coconut oil, etc.
6. High-carb Condiments & Sauces
The Keto diet does not allow you to have:
- BBQ sauce
- Ketchup
- Honey mustard
- Sweet chili sauce
- Teriyaki sauce, etc.
These condiments are hidden sources of sugar, carbs, sodium, and unhealthy fats. These substances are again a red flag when one is following a keto diet.
Related: What Fruits Are Keto-Friendly? 8 Healthy Options
Foods To Enjoy On Keto: Have Them Guilt-Free
Even though there is a long list of items that you can’t have while on keto, you don’t have to starve yourself. There are low-carb veggies, fruits, and lean meat, which are completely safe to eat during the diet.
Here is a list of foods to add to a ketogenic diet:
1. Low-Carb Vegetables & Low Sugar Fruits
ou can have these low-carb veggies like:
Leafy greens vegetables: You can eat spinach, kale, lettuce, mustard greens, arugula, bok choy, cabbage, etc. You can also have herbs including, basil, thyme, rosemary, lemongrass, cilantro, mint, sage, parsley, etc.
Besides the leafy greens, you can include other low-carb, non-starchy vegetables like - jalapeno, bell peppers, zucchini, green beans, asparagus, tomato (in moderation), broccoli, cauliflower, cucumber, mushrooms, turnips, radishes, okra, celery, eggplant, etc.
The leafy greens contain very few carbs and provide the body with essential nutrients, vitamins, and minerals while keeping your diet intact.
Low-Sugar Fruits: Berries, avocado, coconut, olives, etc., contain very less natural sugar, making them suitable for keto.
2. Healthy Fats & Oils
Healthy fats to include in a ketogenic diet are-
- Olive oil
- Avocado oil
- Coconut oil
- Ghee and butter Nuts & seeds (almonds, walnuts, macadamia nuts, chia seeds, flax seeds, pumpkin seeds, etc.)
- Cream and half & half (in moderation)
- Plain greek yogurt
- Various other kinds of cheese like cheddar, blue cheese, feta, cream cheese, goat cheese,
- mozzarella, swiss cheese, cottage cheese, etc.
Cheese is very low in carbs but contains high amounts of healthy fats and protein, making it a good addition to a ketogenic diet. However, you should have it in moderation and not go overboard with it.
3. Lean Protein
The following protein sources are safe to have during keto:
- Poultry (chicken, turkey, duck, etc.)
- Grass-fed meat (beef, goat, lamb)
- Eggs
- Fish (salmon, tuna, cod, etc.)
- Seafood (shrimp, lobster, crab, etc.)
So there you have it, a long list of foods that are all keto-friendly. These are tasty, low-carb, contain good fat, and provide you with the necessary nutrients your body needs.
Important Note: The food list may vary from person to person. What an individual can eat depends on their preference, nutritional needs, and ultimate goal.
Related: Paleo vs. Keto for Inflammation: Which One Works Better?
Ready to discover keto meals that suit your tastes? Take our Keto Quiz now, answer a few quick questions, and get personalized meal suggestions to enhance your keto diet experience!
Explore the most popular Keto meals on CookUnity.
1. Seared Steak with Arugula Pesto
Chris Massiah
This juicy seared steak is topped with my peppery homemade arugula pesto and served with a simple radish, cucumber, and celery salad for a cool, refreshing crunch. Light yet super satisfying!
2. Coconut Lime Hanger Steak
Ruben Garcia
This "bangin'" dish from Chef Ruben is a must-try. Sweet and savory and tangy, tender hanger steak is packed with flavors of nutty coconut and zesty lime, with just a kick of spice thanks to red pepper flakes. To pair with the steak, Chef adds his signature chimichurri sauce, plus a side of simply sautéed green beans and mushrooms.
3. Traditional Greek Salad with Herb Grilled Chicken
Ruben Garcia
Light and refreshing, yet packed with protein and flavor. A traditional Greek salad with all the components you love—tomato, cucumber, bell pepper, Kalamata olives, and feta—gets bulked up with some herb-marinated and grilled chicken breast. A zesty red wine vinaigrette completes the dish, which is perfect for a lighter dinner or more filling lunch, and certainly satiating enough to keep you energized on busy weekdays!
4. Tangy Parmesan-Crusted Tilapia
Andres Mendez
Light and refreshing, yet packed with protein and flavor. A traditional Greek salad with all the components you love—tomato, cucumber, bell pepper, Kalamata olives, and feta—gets bulked up with some herb-marinated and grilled chicken breast. A zesty red wine vinaigrette completes the dish, which is perfect for a lighter dinner or more filling lunch, and certainly satiating enough to keep you energized on busy weekdays!
5. Tuscan Butter Shrimp
Andres Mendez
Warning-- this dish may have your family wondering if you hired an Italian chef. Inspired by the hills of Tuscany, this creamy shrimp dish features a rich, buttery white wine sauce enhanced by sweet cherry tomatoes and served with garlicky broccolini and spinach on the side. Mangia!
Related: What Can You Eat on the Atkins Diet? The Ultimate Guide
What Can't You Eat on Keto FAQs
1. Which Are Keto-Friendly Fruits?
Avocado, watermelon, strawberries, raspberries, and star fruits are keto-friendly fruits.
2. Can You Eat Rice On Keto?
No, you can’t have white rice on keto. Rice is a high-carb grain, so it’s not allowed while following keto.
3. Can You Have Bananas On Keto?
Even though bananas have so many health benefits, you can’t have them on keto. One banana contains 24 grams of carbs, and if you have one banana, you can’t have any other carb sources for the whole day.
Related: Keto vs Calorie Deficit: Which Diet Is Better?
Conclusion
A keto diet keeps you away from eating a variety of foods. Therefore, individuals who want to follow keto must have strong self-control over food temptations. Educate yourself about the ingredients and nutritional content of different food items to make the right eating choices.
A certified dietician can guide you better and will even prepare a diet chart for you keeping your unique dietary needs in mind. They may even advise you on a more suitable diet plan, be it the Paleo or the Mediterranean one. Follow it religiously, and you’re sure to meet your fitness goals!
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