7 Foods to avoid on Keto Diet

7 Foods to avoid on Keto Diet:

There are certain foods that should be avoided or limited on a ketogenic diet in order to maintain a state of ketosis and support overall health. These include:

1. Grains - Grains, such as wheat, rice, and oats, are high in carbohydrates and should be avoided or limited on a ketogenic diet. One cup of cooked rice contains approximately 216 calories and 44 grams of carbohydrates, while one cup of cooked oats contains approximately 303 calories and 27 grams of carbohydrates.

2. Legumes - Legumes, such as beans, lentils, and chickpeas, are also high in carbohydrates and should be avoided or limited on a ketogenic diet. One cup of cooked black beans contains approximately 227 calories and 41 grams of carbohydrates, while one cup of cooked lentils contains approximately 230 calories and 40 grams of carbohydrates.

3. Fruit - Most fruit is high in carbohydrates and should be limited on a ketogenic diet, with the exception of small amounts of low-carb options such as avocados, olives, and berries. One medium apple contains approximately 95 calories and 25 grams of carbohydrates, while one medium banana contains approximately 105 calories and 27 grams of carbohydrates.

4. Processed foods - Processed foods, such as chips, crackers, and cookies, are often high in carbohydrates, artificial additives, and unhealthy fats, and should be avoided on a ketogenic diet. One serving of chips (1 ounce) contains approximately 150 calories and 15 grams of carbohydrates, while one serving of cookies (2 cookies) contains approximately 160 calories and 20 grams of carbohydrates.

5. Sugary drinks - Sugary drinks, such as soda and fruit juice, are high in added sugars and should be avoided on a ketogenic diet. One can of soda (12 ounces) contains approximately 140 calories and 39 grams of carbohydrates, while one cup of orange juice contains approximately 112 calories and 22 grams of carbohydrates.

6. High-carb vegetables - Some vegetables, such as potatoes, sweet potatoes, and winter squash, are high in carbohydrates and should be limited on a ketogenic diet. One medium baked potato contains approximately 161 calories and 37 grams of carbohydrates, while one cup of cooked sweet potatoes contains approximately 103 calories and 24 grams of carbohydrates.

7. Alcohol - Alcohol, especially mixed drinks and sweet cocktails, can be high in carbohydrates and should be limited on a ketogenic diet. One glass of wine (5 ounces) contains approximately 123 calories and 4 grams of carbohydrates, while one serving of a mixed drink (1.5 ounces of spirits) contains approximately 97 calories and 0 grams of carbohydrates (however, mixers such as juice and soda can be high in carbs).

It is important to note that while these foods should be avoided or limited on a ketogenic diet, it is still possible to include small amounts of some of them in moderation as part of a well-rounded, nutrient-dense eating plan. It is also important to consult with a healthcare professional before starting any new diet or making significant changes to your current eating habits.