The keto or ketogenic diet is one of the most used alternatives today to lose weight or define muscle. It is a proposal rich in fat and protein but very low in carbohydrates, so there are many foods that should be avoided with its practice. We tell you what foods are prohibited on the keto diet and how to replace them on a daily basis. Must read this article, What Not To Eat on Keto Diet?
Foods not suitable for a keto or ketogenic diet
To achieve ketosis or the formation of ketone bodies, which is eat what is intended with the keto diet, it is essential to reduce the intake of carbohydrates as much as possible, which constitute 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 is 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. These are recommended as a source of energy along with legumes. However, in the keto diet, they have not allowed even in minimal quantities, we should even avoid whole grains. Thus, no rice, oatmeal, bread, wholemeal or refined flour, barley, or rye. Even pseudocereals such as quinoa are allowed on the keto diet. Due to the elimination of this large group of foods you eat 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 fiber, 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 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.
The Keto diet has 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 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 has allowed on a ketogenic diet.
Milk, vegetable drinks, or sugary yogurts
Believe it or not, milk and yogurt, even plant-based, can be severely limited or banned entirely on the keto diet. Above all, sugary or flavored alternatives, are the ones with the highest proportion of carbohydrates. Unsweetened and natural milk and yogurt have 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 has 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. We can miss eat 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 the 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 used for 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 following a keto diet 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.
A high-fat moderate protein and extremely low carbohydrate diet is the ketogenic diet. Although the body prefers to get its energy from carbohydrates, less than 5% of the calories in a rigorous ketogenic diet come from these sources. The body enters a metabolic state known as ketosis when carbohydrate intake reduced.
Carbohydrate intake on the ketogenic diet is typically limit to 20 to 50 grams per day. Because dietary fiber has not digested by the body, the number of carbohydrates is. It contains is typically not included in this calculation.
Avoid high-carb items like dried fruits, refined grains, sugary sauces, and low-fat diet foods when following the plan. These may offer too many carbohydrates or not enough fat, which would prevent ketosis.
Limit your intake of high-carb vegetables, fruits, and grains. Although they may be ok from time to time, you must still pay attention to your serving size and your daily total calories in order to stay within your keto macro targets.
People frequently mention dates, date syrup, honey, maple, agave, yacon, and blackstrap molasses as healthy sweeteners. Even though they come from natural sources and may have some health benefits, any of these sugars have the ability to cause you to exit ketosis.
Do not resort to eating 50 grams of sugar every day; instead, remember to include fiber and carbohydrates. You might instead divide it in half. You could limit your daily intake to 25 grams of sugar, 25 grams of starch, and zero grams of fiber, for instance.
Vegetables high in fiber help you stay full longer. Squash, sweet potatoes, carrots, and beets are some more delicious keto snacks that might reduce sugar cravings. Your sugar cravings and hunger symptoms can be greatly reduced by eating a high-protein snack.