What Foods Are Not Allowed on Keto Diet
Are you on the ketogenic diet? I would love to know the motivation behind the decision to adopt this diet plan. This is a plan that has been in existence for many years, though there has been a surge in popularity recently. I believe you are here because you want to facilitate weight loss. If this is the case, then you have to be careful with what you consume. In general, keto requires a large intake of fat, moderate proteins and low carbs. These essential nutrients are supposed to be taken in the right proportion. For instance, it is strongly recommended that you obtain 5% of your total calories from carbs, 20-30% from proteins, and 70-80% from fat.
What happens when you violate this requirement? You cannot lose weight! For so long, individuals have mistaken ketogenic diet, and this is very serious. Many think it is a high protein diet plan. As a result, they consume a relatively higher amount of protein. Usually, with lower carbs, the body converts protein to sugar. This means glucose will still be used as the main fuel, and so losing weight becomes a dream that cannot come true. Simply put, more proteins end the process of ketosis. However, a keto diet supplemented with mct oil is very effective. Find out more here simpleketotest.com
People fail to cut weight while on a keto diet for different reasons. The two main reasons include; eating a lot and not eating enough. When you eat too much, there are high chances of not sticking to your daily body calories requirement. Do not be surprised you can gain weight instead. Limiting the amount of food can as well lead to failure. You don’t have to over-limit yourself because if you do that, the body assumes it is under starvation and converts proteins to sugars.
In this light, it is imperative to pay attention to your eating habits. There are some foods that are essential for keto. Similarly, there are those not allowed. Today let us focus on foods not allowed on the keto diet.
Even though apples are very healthy, they are not allowed on the keto diet. Why? A medium apple contains at least 20g net carbs. This is enough to outweigh the daily carbs requirement for individuals on keto. If you are the kind of person who really loves sweet, it may be challenging to avoid such a fruit. Nevertheless, you can gain all the nutrients it contains from vegetables.
It is also challenging to avoid sugary drinks, but you have to do that if you want to maintain ketosis. You must avoid all types of soft drinks, fruit juice and all sports drinks. Additionally, you must also avoid vitamin water. All these are just sugar water. Taking these drinks will drive you away from ketosis, and that is something probably don’t want.
What is more, shun cakes, cookies and chocolate bars because of the sugar content in them. You must also avoid donuts frozen treats along with breakfast cereals. You have to be careful enough to read the labels to know the hidden sugars. This is especially the case with packaged products and drinks. Other examples of sugars you need to avoid include honey and agave.
There are so many food products you need to stay away from in this category. Avoid rice, both white and brown rice. So why brown rice? For a simple reason – the fact that it is a whole grain makes it unwholesome in the keto diet. It contains a very high amount of carbs. In fact, if you supplement a half-cup to a veggie brown, you will be nearing 24g of carbs already.
Avoid potatoes completely. It is quite obvious that a white potato is not keto-friendly since they contain too much starch. However, even sweet potatoes are starchy. Just a medium-sized sweet potato may contain around 23g of net carbohydrates. So, shun it also if you want to remain in ketosis. Also, avoid potato chips and porridge. Try your best to avoid whole-grain commodities. Also, the following are other types of grains and starches you must avoid in your keto diet plan:
- Sprouted Grains
You may be wondering how you can substitute these products. There are so many potential replacements, including keto bread, pasta and rice.
You have to stay away from some legumes such as beans and lentils. They contain too much fiber and antioxidants. Even though they are essential sources of fiber aiding digestion, black beans contain up to 12g of net carbs per half- a cup a serving. You will just have to look for other alternatives for fiber in your nutrition plan. Other products in this category include:
- kidney beans
- pinto beans
- Navy beans
Sorry if you are a fan of liquid bread. It is not keto-friendly, and so you have to avoid it. It contains too many carbs that are often absorbed rapidly. But there are other types of beer with fewer carbs.
It requires effort to avoid all these foods. However, you should be motivated by the desired results to do that. We have repeatedly mentioned net carbs. What do we mean by these terms? Well, this is simply the amount of carb your body has the capacity to absorb from a total amount of dietary fiber contained in a certain food. Because fiber cannot be absorbed in a manner to carbs, it must be lessened from the gross carbs to determine the quantity of carbs in a food that potentially inhibits ketone production. Now you know what we mean by “net carbs.” But what do we mean when we talk of keto-friendly diet? This is any food that contains fewer net carbs. To get to a state of deep ketosis, most individuals need to limit the intake of net carbs to a maximum of 25g. An amount higher than this makes it difficult to sustain the process.
The Bottom Line
If you want to lose weight effectively, a ketogenic diet is the best strategy. However, it requires a lot of efforts to maintain the state of ketosis. For instance, we have discussed a lot of food substances not allowed on a keto diet. You may be feeling scared. Nonetheless, it is not as hard as you may think. Many have been successful, and you can be successful as well. We wish you the best. Thank you!