The ketogenic diet is a plan that consists of markedly reduced carbohydrates and increased fat intake. The objective is to get your body into a ketosis state, wherein fat is primarily used as a fuel source, rather than carbohydrates.
The keto diet is not suitable for everyone, however there are indications that it may cause weight reduction along with short-term positive effects, such as enhanced blood pressure.
If you want to get into and remain in a ketogenic state, there are certain food items you should steer clear of – mostly those containing an excessive amount of carbohydrates.
The composition of carb molecules is basic, which makes them effortless for your body to metabolize. Thus, they’re an efficient source of energy. If you give your body an abundance of carbohydrates, particularly all at one time, it will do what is most economical: turn to the carbs instead of fat for energy.
In the keto diet, usually only 20 to 50 grams of carbohydrates are allowed each day. Generally, this total does not take into account the amount of carbohydrates in the form of dietary fiber, since these are not broken down by the human body.
A 2,000-calorie keto diet is typically made up of approximately 55-60% fat, 30-35% protein, and 5-10% carbohydrates.
Consuming refined, high carbohydrate items such as white bread, rice, pasta, and baked goods may stop ketosis if the individual exceeds their daily recommended carbohydrate limit.
If you are eating a low carb diet and trying to enter ketosis, you should not consume these items very often. However, if you are not following a low carb diet, eating them in moderation is not a problem.
Consider using mashed or riced cauliflower instead, or give low carb bread created from eggs, nuts, and seeds a go.
Alcohols such as beer, liqueurs, and mixed drinks with liquor should be avoided when following a keto diet because of their high carbohydrate content and lack of nutritional value. Here’s an example of the amount of carbs in some common choices.
Remember that the majority of carbohydrates in alcoholic beverages such as vodka tonic or a rum and coke primarily originate from sodas, fruit juices, purees, and flavored liquor.
Rather than choosing higher-carb drinks, dry red or white wine or hard liquor could be the more ideal choice for people that plan on having one drink, as these have about 5 grams or less of carbs per standard measure.
It is noteworthy that the majority of alcoholic beverages offer very little in terms of vitamins and minerals. It is typically recommended to conserve your limited daily carb intake for items that are filled with nutrients such as fruits, vegetables, legumes, and grains.
If you’re limiting the amount of carbohydrates you consume, the carbs you do eat should be packed with nutrients. This could reduce the chances of experiencing nutritional imbalances that are associated with following keto diets for a long period of time.
It’s significant to say that not a lot of research has been conducted to discover the effects of alcohol on the liver while being on a ketogenic diet.
Sugars such as honey and syrups like agave or maple are very condensed. They only have minimal content and can quickly add to the amount of carbs you take in every day without bringing significant nutrition to the table.
Honey provides 17 grams of carbohydrates in a single tablespoon (21 grams), while maple syrup contains 13 grams each tablespoon (20 grams). Although these items may have antioxidants and other nutritional benefits, they can lead to a sudden rise of blood sugar levels and put you out of the ketosis state.
Fruit juice contains more nutrients than honey and syrups, but it is still full of natural sugar. It also lacks dietary fiber. This is an issue, as dietary fiber is essential for appropriate digestion and it may be difficult to obtain the correct amount on the keto diet.
Fiber is significant because it draws out the journey of food through your digestive system, thus providing support for maintaining blood sugar levels.
In order to stay in ketosis, it is crucial to dodge the consumption of high carbohydrate, low fiber products such as juice that provoke suddenly high glucose levels.
Soft drinks are basically carbonated sugar water that has no nutritional value and is full of carbohydrates. A single 12-ounce (372-mL) can of Coca-Cola contains an impressive 39 grams of carbohydrates.
According to Dr. Herrmann, if your goal is to shed some pounds, it would be best for you to abstain from alcohol completely. He explains that the body tends to prioritize metabolizing alcohol, resulting in a lack of water and vital nutrients, which can be very dehydrating.
If you make the decision to consume alcohol, the least advisable one to pick would be a frozen margarita, which typically contains a large amount of sugar and carbohydrates.
For instance, the USDA reports that a single tiny piña colada contains 32 g of net carbs. For certain individuals, that is equal to one and a half days of the amount of carbs they are allowed to consume.
When following the keto diet, sometimes it is acceptable to have a small drink, but only on rare occasions and in carefully measured amounts. To get the fewest carbohydrates, select a shot of hard liquor and combine it with soda water that has not been artificially sweetened. According to the United States Department of Agriculture, a vodka soda contains no carbohydrates per serving.
Depending on how many carbs you are allowed to have in one day, just a single beverage can end up taking you over your daily limit.
If plain water isn’t what you want, choose a diet soda to still remain in ketosis. It is disputed what the long-term health outcomes of consuming these beverages are, however, this should not be a cause for concern when consuming one occasionally.
You can also experiment with sparkling or plain water flavoured with mint, lemon, or cucumber.
A few condiments, such as ketchup, barbecue sauce, and sweet chili sauce, are extremely high in sugar, but very low in nutrients and fiber.
Ketchup can have 3 grams of carbohydrates and barbecue sauce has 4 grams of carbohydrates in each 9-gram packet. A 35-gram portion of sweet chili sauce contains 15 grams of carbohydrates.
Although these foods aren’t as full of carbs as some of the other choices here, it’s still easy to consume large quantities. Consuming larger amounts than usual could easily make the meal not suitable for a ketogenic diet.
Choose to use hot condiments containing vinegar like Tabasco or an assortment of spices if you want to increase the taste of your meal without increasing the carbohydrates.
Mayonnaise or mustard with a high-fat content or whole grain varieties can be tasty choices. Be sure to take a look at the amount of carbs indicated on the label.
Honey-glazed ham is typically a bone-in piece of meat cooked with a combination of creamy butter and honey, with the mixture spread both on top and in between the layers. Once the ham is done cooking, a combination of spices and sugar is spread over the outer area and then briefly broiled until a crunchy outside layer forms.
Glazed ham is akin to other dishes, but is cooked with a thick sauce composed of a mix of sweet and spicy ingredients such as maple syrup and mustard, or fruit jam and vinegar.
The sugar added to these hams may make them tasty, however, it can prevent you from either entering or staying in ketosis. Consider selecting deli ham on a regular basis, as it contains fewer than 1 gram of carbohydrates per slice (13.5 grams).
Certain weight loss plans involve the consumption of light or reduced fat margarine. Although it is lacking in carbs, it is lacking in fat as well- a primary energy source while on the keto diet.
Opt for unsalted butter or moderate amounts of standard margarine in order to get sufficient fat to enter and remain in a ketogenic state.
Traditional margarines that were made with solid fats had a high content of trans fats, which are linked to a higher risk of heart problems, as reported by Harvard Health. Today, margarine is created using oils such as soybean, palm, or palm kernel, which are not beneficial for a keto diet.
Nasar provides the advice of utilizing extra-virgin olive oil, as a plethora of scholarly studies validate the benefits it provides for heart health. Olive oil contains a high amount of monounsaturated fatty acids which are helpful in lessening inflammation and increasing circulation, as stated in an evaluation that came out in Endocrine, Metabolic & Immune Disorders in 2018.
It should be noted that margarine contains more polyunsaturated fat than butter, which is beneficial for the heart. However, some margarine also has higher amounts of trans fat, which research has shown to be bad for the heart.
Avoid buying products with “hydrogenated” listed in the ingredients to reduce your intake of trans fats.
9. Bananas
As stated by the United States Department of Agriculture, one banana contains more than 20 g of carbohydrates, so you may be using your entire allocated allowance for a single banana. Burnison suggests that those on a low-carb diet should avoid eating bananas, especially when trying to slim down.
Once you have achieved the desired weight loss and are in maintenance mode, you can consider eating bananas on occasion if you wish to raise your carbohydrate goals.
If you are looking for ways to keep your carbohydrates low, berry fruits are a good option to consider. You still need to watch how much you eat, since fruits naturally contain more carbohydrates. Raspberries are full of fiber, making them an excellent choice. ¼ cup of the food has 1.7 grams of carbohydrates not including fiber, according to the United States Department of Agriculture.
10. Cow’s Milk
Whole milk contains a higher quantity of fat than low-fat or fat-free milk, but this does not mean it can be consumed on a ketogenic diet. According to the United States Department of Agriculture, there are 11.3 g of carbohydrates in a single cup of unprocessed grains. If you’re blending a smoothie, this could hinder your objectives.
If you want a liquid to use in a smoothie or to drink, almond milk is a great choice. According to the United States Department of Agriculture, one cup of this dairy-free option contains one gram of net carbohydrates, making it ideal for ketogenic diets. Make certain to examine the components and select an option without added sugar.
11. Trail Mix
Check out what’s in your trail mix. Are there raisins and other dried fruit? Pretzel pieces? Chocolate candies? If so, that mix is off-limits. A 1 oz portion representing a relatively small amount has in excess of 12 g of carbs, as referenced by the United States Department of Agriculture.
Salted nuts, either in their plain form or roasted, are a superb snack. Nuts contain carbohydrates although they contain fiber which reduces the total number of carbs they have. According to the USDA, one ounce of almonds provides 2.6 grams of total carbohydrates.
12. Carrots
Although they are a good source of vitamin A which can be beneficial to your eyesight according to the National Institutes of Health, USDA notes that one carrot of regular size contains 5 grams of carbohydrates. If you consume more than one carrot in one sitting, that small amount of carbohydrates could easily take you over the limit.
It is advantageous for you to receive your A from non-starchy sources such as red bell peppers. These can be just as delicious as carrots but contain fewer carbs. According to the United States Department of Agriculture, a small pepper has only 2.9 grams of carbohydrates left after deducting the fiber content.
13. Soda
Many individuals find themselves having to severely alter their diets and beverage selections when transitioning to a keto diet. For those who consume soda, Herrmann recommends kicking the habit or opting for a diet variation as an alternative.
It can be challenging to start, however soda is packed full of sugar, and taking in less of it will help enhance your wellbeing, regardless of whether or not you are on the keto diet. The US Department of Agriculture states that a 12 oz can of cola contains 35 grams of sugar.
In March 2019, a research paper released in Circulation suggested that consuming soda was more likely to cause death due to cardiovascular disease.
In the long run, you are striving for a diet that is more nutritious, and an expert dietitian can assist you in understanding how to limit or substitute these drinks from your plan.
Diet soda is acceptable as it does not contain any carbohydrates. When looking to add some effervescence to your drink, sparkling water is the superior option, since it doesn’t have any of the sweeteners that artificial diet beverages do.
Despite containing no sugar, the Harvard Health has indicated that the use of artificial sweeteners may prompt appetite and possibly lead to putting on weight. Opt for seltzer waters that have been infused with natural flavorings and are unsweetened, such as the LaCroix or Waterloo varieties. Both have zero carbs.
14. Butternut Squash
Butternut squash is an extremely nutritious vegetable, but has too many carbohydrates for the ketogenic diet. According to the USDA, a single cup of cut up squash contains more than 15.3 grams of net carbs.
It’s disappointing when products that are packed with nutrients (Mount Sinai states squash has a great deal of beta-carotene), flexible, and yummy have to be forbidden, however, the fact of the keto diet is it does get rid of some normally beneficial foods.
Spaghetti squash can be included as part of your diet as long as you don’t consume too much of it. For example, according to the USDA, ½ cup of cooked spaghetti squash, used as a substitute for pasta, contains only 3.9 g of carbohydrates when not combined with sauce.
