A ketogenic diet is a high-fat diet with moderate amounts of protein. The high-fat helps burn the fat stored in your body more efficiently. The benefits of this diet are weight loss, brain function, and heart health.
During the ketogenic process, the fat stored in the body and the fat consumed mix together to burn off the body at a faster rate. But to make this process happen to avoid carbs as much as possible is very important.
While on a keto diet, more foods need to be avoided than you might have thought. Below are sections of food groups and specific items that need to be avoided.
Almost all grains have a high percentage of carbs. Given that there are options specifically made for keto diets, such as Franz Keto White to replace bread, you might normally eat. For the best results in the ketogenic process, avoid carbs, and replace your calories with fats.
These are the grains that should be avoided:
- Flour tortillas
- Corn tortillas
- Any bread
- Pizza crusts
Franz Keto White
There are plenty of other options to substitute bread, pasta, cookies, crackers, and pizza crusts. One of the best options for bread replacements is Franz Keto White.
- Zero net carbs
- 4g of protein per serving
- Excellent source of fiber
This bread can be used in any way that you might have used bread before. Sandwiches, toast, or even eating it plain. It tastes like normal white bread but without the carbs.
Genius Gourmet Protein Chips
A great option for a snack is Genius Gourmet Protein Chips. These are a keto-based snack with great taste, just like a normal tortilla chip. Perfect for an everyday snack.
- Each bag contains less than 1 gram of sugar and 3 grams of carbs.
- Delicious protein chips
An easy way to remember what to avoid is any veggie that grows beneath the ground should be avoided. The best range of net carbs from vegies for you to aim for is 12-15g per day. It might seem weird to avoid vegetables when we are told to eat them so often, but when it comes to low carbs, they can catch up to you. These are vegetables to avoid:
- Sweet potatoes
- Cherry tomatoes
Anything frozen or pre-made contains high amounts of carbs, avoid as much as possible. Freshly made meals are the best in the keto diet because you know everything is being put in your body. There will be no processed or hidden carbs in your food.
Keto Diet Cookbook for Beginners
The best way to make delicious fresh meals that follow the ketogenic rules are with the Keto Diet Cookbook for Beginners. There are 550 fun and easy recipes for your keto diet journey: great value and a great experience.
Fruits are surprisingly high in sugar and carbs, but berries and tomatoes are the best if you want a fruity treat. Avocados are a great source of fat and very popular in the keto community, but overall, these fruits should try to be avoided.
- Dried fruit
- Lemon juice
- Lime juice
- Frozen fruits
Jimmy Keto-Friendly Bar
Generally, eating 20-50 grams of carbs per day is recommended in the keto diet. But if wanting a fruity snack that will hold you over until lunch or dinner, JiMMY Keto-Friendly Bar is the best bet. It is packed with all the good stuff.
- 15 grams of fats
- 5 grams of net carbs
- 9 grams of protein
Strawberry Nut is the fruity taste you’ll be wanting, but Macadamia Nut has an amazing taste as well. This low sugar, clean snack will satisfy your sweet tooth.
Beans and peas are high in protein but high in carbs. All beans and peas have amazing nutritional value, including protein, folate, soluble fiber, and carbs. Since the high carb count and to not risk getting out of the ketosis state, avoiding legumes is HIGHLY recommended. These are the high carb legumes to avoid:
- Lima beans
- Baked beans
- Pinto beans
- Black beans
- Black-eyed peas
- Navy beans
- Kidney beans
- Great northern beans
- Cannellini beans
BRAMI Lupini Bean Hummus
Almost all leguminous plants need to be avoided on the keto diet, but not many people know that BRAMI Lupini Bean Hummus is keto-friendly. This is a unique dip and spread that is very versatile and doesn’t need to be used just like hummus.
- 0G net carbs
- 0G sugar
- Perfect for all diets, including keto
BRAMI can be used as a dip, spread, salad dressing, and pasta sauce. Mixing it with oil and spices or different flavors creates a delicious sauce for your favorite dishes.
It is very too loose weight and muscle mass if the diet isn’t done correctly. Receiving the right amount of protein will help you maintain the muscle while losing fat. Fatty cuts of meat such as brisket and ribeye are great for the keto diet. Fish and poultry are good sources of fat and protein as well.
Watch out for processed meat with hidden carbs:
- Breaded meats
- Bacon with sugar
- Pre-made burgers
Orgain Keto Collagen
One of the best ways to intake protein while in ketosis is with protein powder. Orgain Keto Collagen is a great substitution for protein.
- 10g collagen peptides per serving
- Zero added sugar
- Provides 2:1 protein to fat ratio
Mix into your water, coffee, tea, or smoothies to add flavor and provide great protein intake. This is a great keto supplement for breakfast or a snack drink. Not only does it provide a protein fix, but it supports strong grams hair and nails, healthy bones, and radiant skin.
Limit your dairy intake to 3-4 ounces per day. Even though it can be a low carb food group, there is still some food you want to limit or avoid. The other cons of eating dairy on keto are the sugar content and the risk of bloating or diarrhea. To keep strict to the keto diet, watch out for:
- Creamed cottage cheese
- Ice cream
- Most milk
- Fat-free or low-fat yogurt
- Condensed milk
It is important to also avoid GI issues. Not enough exercise or a diet of low fiber can cause these gastrointestinal disorders. Dairy affects every person differently but full-fat; low dairy products can reduce inflammation and heart disease risk.
Anything that is absorbed into the body, including liquids, should be monitored when on the keto diet. Water should be your main liquid consumption, which should be around 8 glasses of water per day. Below are the beverages that should be avoided on keto:
- Sports drinks
- Ginger ale
- Hot chocolate
- Grape soda
- Tonic water
- Sweetened iced tea
- Root beer
- Fruit juices
Zevia Zero Calorie Soda
One of the best supplements of your favorite soda drink is Zevia. Zevia is a naturally sweetened keto and vegan-friendly canned soda. This includes flavors like cola, ginger root beer, cream soda, black cherry, Dr. Zevia, orange, grape, and more!
- 0 calorie
- 0 sugar
- 0 glycemic impact
- No preservatives
- Sodium free
- No artificial colors
This is the smarter choice of soda with a memorable taste. Made with all clean ingredients to give you a pep in your step.
Oils and Fats
Fats are the primary source of calories in the keto diet. Eat fats to lose fat. Oils are a type of fat, but they are added. The recommended dose of added fats each day is 2-4 tablespoons.
The healthy fats to consume on keto are saturated fats, monounsaturated fats (MUFAs), and some polyunsaturated fats (PUFAs). But the unhealthy fat sources to avoid are:
- Corn oil
- Peanut oil
- Grapeseed oil
- Canola oil
- Sunflower oil
- Vegetable shortening
- Soybean oil
- Safflower oil
- Rapeseed oil
Although you might avoid these, there are plenty that still can be used, such as extra virgin olive oil or Avocado Oil.
BetterBody Foods Avocado Oil is keto-friendly cooking oil. This avocado oil is best for cooking. It adds a naturally smooth flavor that complements other foods. It can be added to salads and veggies as well.
- Great for cooking
- High smoke point
- Flavor enhancer
- Naturally refined
- Multipurpose oil
- 100% pure avocado oil
- 10g monounsaturated fat per serving
A ketogenic lifestyle is a popular and effective weightless diet. It is difficult to keep and figure which foods you love and which ones you can’t have.
The keto diet is a high-fat, low-carb diet that follows a specific list of foods. While on the diet, your favorite food from before might be gone, but you can find your new healthy favorites from the substitutes recommended above.
These foods and drinks listed should guide you on what to base your diet on. It will help you reach your ketosis goals!