What NOT To Eat On A Keto Diet

Just as important, or maybe even MORE important than what TO eat on a Keto Diet is what NOT to eat!

It might just be easier to have success on a low-carb, ketogenic diet knowing, FIRST, what not to eat and then figuring out how to use what IS allowed and turning those ingredients into delicious recipes and meals.

Below I’ve listed, in picture-form, some of the foods that you will definitely want to avoid in order to experience weight-loss success on a keto diet. But to be clear, I’ll list categories and specific items you want to avoid here:

NOT ALLOWED

NO GRAINS

  • This includes –
  • Wheat and ALL Wheat Products (bread, bagels, pizza, tortillas, noodles & pasta, cookies, cakes, crackers, cereals, etc.),
  • Oats – That’s right…NO OATMEAL or oats of any kind in any fashion…raw, cooked, granola, bars, etc.
  • Rice – You got it…No Brown Rice, White Rice, Sushi Rice, Basmati Rice, Wild Rice, etc. No Rice Cakes, either.
  • Corn – No Corn Tortillas, Corn Chips, etc. Many people think of corn as a vegetable and not a grain. But it’s a grass…just like the other grains listed above…and very high in starch and sugar. So, no cooked or raw corn, either. No corn starch, no corn syrup.
  • Rye, Barley, Millet, Bulgar, Quinoa, either. Stay away from grains of all kinds.

NO STARCHY VEGETABLES

  • This includes –
  • Potatoes – of all kinds, shapes, and colors. So, no Russet, Yukon Gold, Baby Red, Fingerlings, Yams, Sweet Potatoes, etc.
  • Root Vegetables – Most vegetables that grow underground have a very high sugar and starch content. Stay away from all of them, including; Beets, Carrots, Parsnips, Rutabagas, Turnips, etc.

NO LEGUMES, LENTILS, PEAS

  • This includes –
  • Pinto beans, Black beans, Garbanzo beans (hummus), Navy beans, Lentils (any color), Peas (fresh or dry, yellow or green), or any other starchy bean/legume.

NO SUGARY FRUITS

  •  This includes –
  • Pretty much all fruit EXCEPT FOR; lemons, limes, avocados, tomatoes, and very limited berry consumption (boysenberry, blackberry, strawberry, raspberry, cranberry, blueberry, etc.)
  • So NO; apples, bananas, cantaloupes, dates, figs, grapes, grapefruit, guava, honeydew melons, mangoes, nectarines, oranges, papayas, pears, pineapples, plums, tangerines, watermelons, etc.
  • No fruit juices or smoothies (except for the allowed fruits mentioned above in very limited quantities), no fruit leathers, dehydrated fruits – such as raisins, figs, dates, craisins, etc.
  • NO SUGAR OR CANDY – NO EXCEPTIONS.
  • No refined sugars or calorie-based sweeteners of any kind, including but not limited to; cane sugar, beet sugar, table sugar, white sugar, brown sugar, coconut sugar, turbinado sugar, molasses, pure maple syrup, pancake syrups, maple sugar, agave nectar, corn syrup, etc.
  • No candy bars, chocolate bars, jelly-candies, hard candies, toffee, taffy, caramels, licorice, red whips, chews, sugar-based gum, etc.
  • No power bars, granola bars, or other bars that have non-allowed ingredients and/or significant carb content.
  • A little 85% Dark Chocolate may be tolerated by some…but no more than 2 squares a day.

NO SUGARY BEVERAGES

  •  This includes –
  • Soda Pop (Diet soda is fine)
  • Milk Shakes made with sugar and non-allowed ingredients
  • Mixed Alcoholic Cocktails  OR BEER!!! NO BEER!!! Some can tolerate a little dry wine…but you’ll have to see if it stalls your progress or throws you out of ketosis. If so, omit it from your diet until you achieve your desired weight-loss results.

NUTS ARE ALLOWED ON A KETO DIET – IN LIMITED QUANTITIES.

  •  This means –
  • ALLOWED; Raw or roasted – Walnuts, Pecans, Almonds, Coconut (and coconut products such as; oil, flour, milk, cream, etc.)
  • NO SUGARED NUTS OR nuts with ingredients that are on the not_allowed_list.
  • NO PEANUTS OR CASHEWS – Peanuts and Cashews are not really nuts. They are legumes.

ALSO POSSIBLY ALLOWED…

  • FRUITS – Lemons, Limes, Avocados, Tomatoes, and Berries (boysenberry, blackberry, strawberry, raspberry, cranberry, blueberry, etc.)
  • 85% Dark Chocolate – no more than 2 squares a day…if at all
  • Dry Red Wine – no more than 6 ounces a day…if at all
  • Nuts – as above.

Remember that if including any of the “Allowed In Limited Quantities” foods stall your weight-loss or throw you out of ketosis then you will want to eliminate them or cut back on them until you achieve your desired weight-loss goals.

I think that about covers it.

Read this post WHAT TO EAT ON KETO and watch the video for a more detailed breakdown of what you DO want to be eating on Keto.

Bon a petit!

Tracy

Author: Tracy

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