We all know how the ketogenic diet works by this point, right?
Eat more fat, eat hardly any carbs.
There are way too many factors to consider before going or continuing on a keto diet. I’ve gone over many of them in the hundreds of articles I’ve written on the keto diet.
So, I want to try to make going on a ketogenic diet easy on you, so before I tell you the #1 food to avoid on a ketogenic diet, I’m going to list a few foods you should typically avoid.
Then, I’m going to blow your mind with a NON-CARB food you should avoid that will ruin your ketogenic diet and keep you from burning fat.
Foods To Avoid On Keto
The key to a successful keto diet is simple—limit your carb intake and get the majority of your calories from fat. The problem with grains is that they are filled with carbohydrates, which can hurt your keto progress. It’s best to avoid grains altogether if possible, especially these:
- Flour & corn tortillas
- Sandwich wraps
Pro tip: It’s important to remember that bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains will also result in high carb counts.
While it may seem a bit surprising to see fruits appear on a “foods to avoid on keto” list, several fruits are high in sugar and carbs. Your best bet is to reach for low glycemic fruits such as blackberries, blueberries, raspberries, strawberries, and tomatoes. Olives and avocados are also excellent sources of healthy fat. It is best avoid fruits such as:
- Fruit Juices
- Dried fruits such as raisins, dates, and dried mango
- Fruit smoothies (carb count will vary by fruits used)
- All fruit juices (excluding lemon and lime juice)
Pro Tip: Avoid frozen fruits that may have been sweetened as they tend to have higher carb counts.
The 3-Week Ketogenic Diet is the fastest and healthiest to start a ketogenic diet – it’s helping thousands lose 9-21 pounds in just 21 days.
When it comes to vegetables, the keto rule of thumb is to avoid any veggies that grow beneath the ground. Avoid vegetables with a high starch content, as they contain the most carbs. It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid:
- Sweet potatoes
- Baked potatoes
- Cassava (Yuca)
Pro tip: Watch out for casseroles and other types of pre-made foods that contain these vegetables, increasing the carb count.
Leguminous plants such as beans and peas are typically high in protein and other vital nutrients. But because they are high in carbs, they are another type of ketogenic diet food to avoid:
- Baked beans
- Lima beans
- Pinto beans
- Black beans
- Black-eyed peas
- Green peas
- Kidney beans
- Cannellini beans
- Great Northern beans
- Lima beans
- Navy beans
Dairy is typically a low carb food group when eaten in moderation. However, it is important to remember that dairy does contain carbs, so try to limit your intake to no more than 3-4 ounces per day. Here are some dairy foods to avoid on keto:
- Most milks
- Condensed milk
- Creamed cottage cheese
- Fat-free or low-fat yogurt
Having adequate protein intake on a keto diet is critical for maintaining muscle mass. Fish and poultry are two great sources of protein that are low in carbs. Typically on a keto diet, you want to opt for fattier cuts of meat like ribeye steaks, chicken thighs, and fatty fish like salmon. Our recommendation would be to avoid or limit processed meats, specifically:
- Bacon with added sugar
- Breaded meats
- Other processed meats that may contain hidden carbs
Oils and other unhealthy fats
Consuming a healthy amount of fat is an integral part of Atkins and any keto diet. Although these oils may be carb free, the recommended intake for added fats is 2-4 tablespoons daily.
Pro tip: Do not allow any oils to reach overly high temperatures when cooking, and only use walnut or sesame oil to dress cooked veggies or salad (but not for cooking).
Pay close attention to what you drink, as drinks are often a significant source of hidden sugars and carbs. A majority of your liquid consumption should come from water, as you should be drinking 6 to 8 glasses of water daily. The following beverages should be avoided while following Atkins keto:
- Hot Chocolate
- Ginger Ale
- Grape Soda
- Root Beer
- Tonic Water (Not sugar-free)
- Energy Drinks (Not sugar-free)
- Sports Drinks
- Vitamin Water
- Fruit juices
- Sweetened iced tea
- Non-light beers
- Cocktails such as margaritas, screwdrivers, and piña coladas
Now that you know which foods to avoid on keto, you can make the correct adjustments to continue living your low carb lifestyle. You can also check out our keto friendly food list for more low carb guidance and explore different Atkins plans personalized to your lifestyle.
The #1 Keto Killer To Avoid
– Corn, soybean, sunflower, safflower, flaxseed, peanut, grape seed, canola, etc…are all mostly unsaturated and should be avoided like the internal plague that they cause. Pour these oils down the sink or on your weeds, because they are anti-life promoting and will kill your weeds. These “foods” will kill cells, cause hypothyroidism, accelerated aging, and prevent you from burning fat.
The oils I am referring to are known as PUFA.
Polyunsaturated Fatty Acids (PUFA) are bad news when it comes to health.
5 quick facts about PUFA:
1.) PUFAs inhibit glucose from entering the cell, causing cell damage= accelerated cell aging (i.e. free radicals
2.) PUFAs slow down your metabolic rate = hypothyroid and lowered metabolism
3.) PUFAs cause insulin resistance = diabetes
4.) PUFAs are used by 99.9% of restaurants in the US in the form of soybean, peanut, or canola oil.
5.) PUFAs increase the amount of estrogen in the body, leaving consequences for both men and women.
Why should you avoid them?
The primary issue with PUFAs is that they are highly unstable. All fats have a temperature with which they oxidize (i.e. become unstable, go rancid, become toxic). For PUFAs that temperature is very low. An easy way to remember this is that UNsaturated fats are UNstable and Saturated fats are Stable. Unstable fats are prone to oxidation. Oxidation lead to free radicals. Free radicals lead to cellular damage in your body that can manifest both internally in the form of damaged organs/glands and externally in the form of rapidly aging skin. In addition, many of these fats can become unstable before they even enter your body. During processing, many of these “seed” oils are exposed to high heat (imagine trying to extract oil from a grape seed), which can often make the oils go rancid. In addition, these oils may be exposed to high heat during travel which can also lead to a damaged and unstable product. This is one of the reasons many of these oils are shipped in dark containers and are required to be refrigerated.
The Benefits of Following low PUFA Diet:
- Blood Sugar – PUFAs can damage the cells in your pancreas that produce insulin. If you want to lose body fat and achieve a high level of health, you want a very effective blood sugar handling system. PUFAs can damage this system. For those with blood sugar handling issues the primary focus is usually reduced sugar intake, however, I believe it makes more sense to reduce PUFAs from your diet.
- Skin health – PUFAs are closely linked to age pigment formation. In addition, a high level of PUFA in your body means when you are exposed to the sun, free radical damage is more likely.
- Metabolism – PUFAs can stress various systems in your body, particularly the rate at which your cells produce energy (i.e. your metabolism). This has numerous implications for thyroid health and general hormonal balance.
- Digestion / Immune System – PUFAs can impair protein digestion. Digestion problems are rampant in this day and age, eliminating PUFAs are an often overlooked and very effective way at supporting digestion. Your immune system is closely linked to your digestive system, a problem with digestion almost guarantees a poorly functioning immune system.
- Detoxification – The liver plays a major role in detoxification, PUFAs can overburden the liver. That sluggish feeling you feel after eating out? You may have just consumed PUFAs.