The Daily Nutrition

Ketogenic Diet: What Not to Eat on Keto

Wondering What's Safe to Eat on Keto?

When you hear the word diet, you automatically think of weight loss.

Some people may think that this means you just have to eat less food. Some may think that you have to cut out every “unhealthy” food in your life. There are diets out there that force you to eat significantly less food. For a lot of people, this may not be the best route because you will always be in a state of hunger, especially if you stay disciplined with the diet.

Eating less may cause you to lose weight, but depending on what you actually eat, it could be temporary weight loss. When you work hard to lose weight, you don’t want to gain it back the second you decide to fall off your diet a little bit.

This is part of the reason why a ketogenic diet is so great. You’ll be able to feel satisfied after every meal while losing the weight you want to lose. This weight loss is also weight that should stay off your body if you decide to go away from the diet a little bit.

However, on a keto diet, just like any other diet, there are specific foods that you can’t have if you want it to be successful.

Look here if you want a slightly deeper insight as to what exactly a keto diet is and how it can benefit you.

Foods to Avoid on Keto

You might think it’s unfortunate that there are some foods that you can’t eat while on Keto but it really isn’t. On Keto, many of your old cravings disappear and you begin to love the new foods that you are introducing.

If you are hoping to find some substitutes for the foods that you can’t eat below then check out our post on low-carb substitutes.

Grains and Starches

what not to eat on keto

For all you bread lovers out there, bread is something that you are going to have to cut out of your diet completely.

Carbs are going to have to take a back seat in your everyday eating habits.

I’ll be the first to tell you that carbs are something that played a significant role in my life for so long. I thought it was something I absolutely needed and when I started a ketogenic diet, it was hard to let go of the carbs.

You don’t realize how many foods contain a lot of carbs until you can’t have them anymore. Foods that may typically go with any meal you have.

The reason you need to significantly cut the carbs is that when they are processed in your body, it’s converted into glucose. Assuming your diet hasn’t been the best up to now, it’s safe to assume that your body looks to burn sugars first.

Your body is more than likely a sugar burner at this point. This means that when your body is looking for resources to use as energy, it is going to look for sugars and glucose first. Fat burning comes only after there is no glucose to burn.

So when you are eating all these carbs, your body will look to burn this energy source off before anything else, hence why you might not be losing any fat on other diets.

Keto diets are going to turn your body into a fat burner since it will have very minimal glucose to burn. Your body will start shredding fat once you get into ketosis. You will see not only the weight dropping off your body, but you’ll start to see your shape changing as well along with feeling full all the time too.

No need to worry about eating just a side salad for dinner. Eat your calories and still see the fat drop off.

Below are carb loaded foods that need to stay out of your keto diet:

  • Breads
  • Pasta
  • Rice
  • Potatoes
  • Oats
  • Flour

Alcohol

what not to eat on keto

Don’t worry, there is no need to stay away from alcohol entirely. You just have to know exactly what to avoid while drinking.

The first problem that a lot of people will run into while drinking on a keto diet is the mixers you use for the alcohol. When you drink, you need to avoid the sugary mixers. Remember from before, sugar is not something you want to be consuming if you are trying to lose fat and be successful with this kind of diet.

The alcohols you should definitely avoid on a keto diet are:

  • Beers
  • Ciders
  • Liqueurs

Beers are to be avoided because of their carb content. Carbs are something that you do not want to be consuming very often, especially when you’re drinking since you can probably consume more of that. A low carb beer is okay to have every once in a while, but it’s important to keep track of exactly how much you’re having.

Ciders and liqueurs should be avoided because they are sweetened by other ingredients. And when I say sweetened, I mean they have added sugars to them. Like carbs, sugars definitely need to be avoided so that your body is more likely to stay in ketosis during a night out on the town.

Lucky for you, there are alcohols that you can drink:

  • Tequila
  • Whiskey
  • Rum
  • Scotch
  • Brandy
  • Vodka
  • Gin
  • Cognac

As you can see, this is a somewhat extensive list of alcohols you have to choose from. This should allow you to do all the drinking you want and enjoy what you’re having without worrying about the repercussions. Remember to be aware of the sugary mixers. We recommend you have some sort of sugar-free mixer or seltzer water with a little bit of lemon or lime squeezed in. This will help you enjoy your night out and keep your body on the right path when it comes to the keto diet.

Sugar

what not to eat on keto

If you’ve really been reading this article up to now, this should come as no surprise, you need to avoid sugar. Avoid it all together. Yes, this may be a struggle for those of you with a sweet tooth.

The best thing you can do is toss out anything with sugar in it. Things will be easier to handle if you can avoid seeing your tasty snacks.

Now when I say sugar, this is all forms of sugar. Sugar from candy all the way to some fruits need to be avoided. Your body is going to convert these sugars into glucose and try to become a sugar burner again. You want your body to stay a fat burner no matter what and if that means avoiding a few fruits or candy bars, then so be it.

Nobody said this diet was going to be easy with some of the foods you have to avoid, but the end result is something that will make you much happier and healthier in the long run.

Here is what you should absolutely avoid when it comes to sugar:

  • Fruit Juices
  • Ice Cream
  • Cookies
  • Pastries
  • Sodas

There’s Still More

There are still more foods that you should avoid, but the above foods provide you with a good base.

Everyone needs to start somewhere with a keto diet and the best thing to do is go cold turkey on a lot of these foods. It will be tough at first. It will take some mental toughness.

If you are looking for more foods you should avoid, here you go.

You will also see more foods you can have with this pyramid.

Cutting some of your favorite foods will not be easy. Eventually, you will see that you don’t need those foods in your life. Yes, it’s nice to have them every once in a while. Don’t get sucked into your old lifestyle and enjoy the new you that will be coming soon.

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The Ketogenic Diet has changed our lives. It has turned our bodies from sugar-burners to fat-burners.

We wake up with more energy, less cravings, and a better mood throughout the day.

Our 28-Day Weight Loss Challenge walks you through how to incorporate the Ketogenic Diet into your lifestyle so you no longer have to worry about giving up on diets and gaining back the weight you keep on trying to lose.

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