If you’re following the keto diet, you’ll know that eating the right foods is essential for success. However, it can be hard to know which foods are best to avoid and what is off-limits on the keto diet. In this blog post, we’ll discuss the 10 worst foods to eat on a keto diet and why they should be avoided. We’ll also provide some healthier alternatives to these foods so you can still get the nutrients you need while following your keto diet. Read on to find out more about the 10 worst foods to avoid on the keto diet.
1) Grains
Grains should be avoided when following a keto diet as they are high in carbs. This includes wheat, rye, barley, oats, and corn. Rice, pasta, bread, and couscous are also out of the question. The same goes for cereal, crackers, and granola.
2) Legumes
Legumes, such as beans, lentils and peanuts, are high in carbohydrates and should be avoided on the keto diet. These can easily spike blood sugar levels, leading to increased cravings. However, small amounts of legumes are acceptable for some people, as long as you stick to your daily macro goals.
3) Dairy
Avoid milk, yogurt, cheese, cream, and butter as they are high in carbohydrates. Also stay away from sweetened and flavored varieties. Swap dairy products for full-fat, unsweetened varieties like heavy cream and full-fat cream cheese. But use sparingly, as dairy products are high in fat, which can make you feel full faster.
4) Processed meats
Processed meats are high in saturated fat and sodium and should be avoided when following a keto diet. These include hot dogs, bacon, and lunch meat. Instead, opt for whole cuts of fresh meat or fish. The saturated fat and sodium in processed meats can increase your risk of developing diabetes, high cholesterol, and other health problems.
5) Sugar
Sugar is off-limits on a keto diet, as it can quickly lead to overconsumption of carbohydrates. Avoid any foods that contain added sugars, such as candy, soda, and pastries. Even natural sweeteners like honey and maple syrup should be avoided. Also watch out for products labeled “low-fat” or “light”, as these often have added sugar.
6) Vegetable and seed oils
Vegetable and seed oils, such as corn oil, soybean oil, and sunflower oil, are high in Omega-6 fatty acids. These can disrupt the balance of Omega-3 and Omega-6 fatty acids, and should be avoided on a Keto Diet. Not only are these oils bad for your health, but they also can cause a spike in blood sugar levels, making them unsuitable for the low carb requirements of a Keto diet.
7) Alcohol
Alcohol is off-limits on the keto diet, as it’s high in carbs and sugar. Even alcoholic beverages that contain no carbs will still slow down ketosis. So if you’re following a keto diet, stay away from beer, wine, spirits, and cocktails. Avoid these beverages completely for the best results.
8) Sweeteners
Avoid artificial sweeteners like sucralose, aspartame, and saccharin. Natural sweeteners such as honey, maple syrup, and stevia are not recommended on the keto diet. High fructose corn syrup should also be avoided. Even natural sweeteners can throw off your keto goals, so it’s best to keep your consumption of them to a minimum.
9) Unhealthy fats
Fats such as margarine, vegetable shortening, and fried foods should be avoided on a keto diet. These fats are high in saturated fats and trans fats, which can raise your cholesterol levels and increase your risk of heart disease. Butter, avocado oil, and olive oil are all much healthier choices.
10) Processed foods
Foods that have been pre-packaged and processed, like frozen dinners or ready-made meals, are often high in unhealthy fats, sugar and preservatives. These can be detrimental to your keto diet plan and should be avoided. Processed foods are often high in carbs, so make sure you read labels before purchasing any products.
