Foods not suitable for a keto or ketogenic diet
To achieve ketosis or the formation of ketone bodies, which is what is intended with the keto diet, it is essential to reduce the intake of carbohydrates as much as possible, which constitutes the main energy fuel of our body.Thus, carbohydrates , which are the nutrient that contributes the most calories to a healthy diet and that is why they are so popular, cannot be present in amounts greater than 10% of the calories of the day.
Therefore, among the foods prohibited in a keto diet are the main sources of carbohydrates, such as the following:
Sugars and everything that includes it
Of course, one of the main sources of carbohydrates in the current diet are sugars , therefore, everything that includes them should be avoided on a keto diet .
From sugar as a sweetener to sugary drinks, fruit juices, sweets, buns, commercial ice cream , sauces, commercial snacks, cookies and the like are foods that are not suitable for a keto diet and, of course, unhealthy too.
Cereals and derivatives (including whole grains)
Grains are one of the great sources of carbohydrates in our diet and are recommended as a source of energy along with legumes. However, in the keto diet they are not allowed even in minimal quantities, we should even avoid whole grains .Thus, no rice, oatmeal, bread, wholemeal or refined flour , barley, rye, or even pseudocereals such as quinoa are allowed on the keto diet.Due to the elimination of this large group of foods that are so popular in our diet, the keto diet is not easy to carry out .
Although they have a lot of vegetable protein and fibre, legumes are also a great source of carbohydrates. Therefore, except for peanuts , which have very little carbohydrates and rather provide proteins and fats , the rest of the legumes are not allowed on the keto diet.
Of course, derivatives of legumes such as soy flour, textured soy or chickpea flour, or vegan legume-based "cheeses" are also not accepted on the keto diet due to their richness in carbohydrates.
Fresh and dehydrated fruits
Fruits are generally a good source of carbohydrates, especially natural sugars as well as other beneficial components for health. Therefore, they are not allowed on the keto diet.
Sometimes we can use a minimum of fresh tomato, which is a low-carbohydrate fruit, or a little fruit rich in water such as lemon or lime. But in general, they are not allowed on the keto diet, except for oily fruits that are very low in carbohydrates, such as olives, capers or avocado .Of course, dehydrated fruits that concentrate their carbohydrates or sugars even more are not allowed on the keto diet at all .
Vegetables (especially starchy vegetables)
Vegetables , like fruits , are a source of excellent quality carbohydrates. However, most of them exceed 5% carbohydrates and therefore are not allowed in the diet.
Ketosis can be maintained and therefore eventually allow yourself to eat a small amount of zucchini, lettuce or aubergines, which are vegetables rich in water and low in carbohydrates. However, its presence in the usual diet should generally be avoided.
Because alcoholic beverages provide ethanol that is used primarily as an energy source, its intake hinders ketosis or what is the same, fat burning, which is the ultimate goal of the keto diet. Therefore, no drink with alcohol inside is allowed on a ketogenic diet.
Milk, vegetable drinks or sugary yoghourts
Believe it or not, milk and yoghurt , even plant-based, can be severely limited or banned entirely on the keto diet. Above all , sugary or flavoured alternatives, which are the ones with the highest proportion of carbohydrates, are not allowed.Unsweetened and natural milk and yoghourt can be included in small proportions because they are also a source of natural sugars, as is the case with fruit.For this reason, the dairy product that always predominates in keto diets is cheese in all its variants .
As we can see, the diet is limited to meat and fish in general, eggs, cheese, nuts, seeds, oils and avocados, olives, peanuts and capers.
The best replacements for a keto diet
Given that we will miss cereals at breakfast , or derivatives of these such as bread, as well as we can miss eating fruit or vegetable salads, the ideal is to look for replacements for them that are suitable for the keto diet .
So, for example, some suggestions are:
Cloud bread or cloud bread : it is ideal to replace traditional bread rich in carbohydrates and have an option to make sandwiches or spread with peanut butter at breakfast.
Chocolate and almond nougat with olive oil : it is a good option to calm the anxiety that the absence of sweets or chocolates with sugar can generate , especially if we are used to their consumption.
Avocado truffles : it is like the previous option, a "sweet" alternative , suitable for the keto diet
Hake salad : for those who miss salads , this is a good protein alternative in which we recommend reducing the vegetables and fruits present among the ingredients by half or more.
Lettuce wrap or tacos with sautéed beef : to replace wheat or corn tortillas, we can use fresh lettuce leaves that in the small amounts used do not interfere with ketosis . Of course, we recommend reducing the vegetables used in the recipe.
Toasted pumpkin seeds or pips : ideal as a snack or snack between meals and ideal to replace chips or other commercial options with flour and sugar included.
We already see that to follow a keto diet and that it is not difficult for us given the large number of prohibited foods that it includes, it is important to be creative and go to the kitchen.