When starting the ketogenic diet, it can get confusing on what one can and cannot eat.
See the ketogenic diet is not a standard “calorie counting” diet. In fact, I tell people to not pay a lot of attention to the calories, pay attention to the macros.
With the ketogenic diet you change your bodies chemistry and how it feeds itself from a carbohydrate (carb) based diet to a fats base diet (ketones – keto)
Out goal when doing a ketogenic diet is to assist putting our bodies into a state called ketosis.
What is ketosis?
Ketosis is a state where your body / liver stops converting carbs into sugar and instead produces ketones that feed on fat.
When you are in ketosis or trying to get in ketosis any food that you should NOT eat can hold you back or prevent you from going into ketosis. If you are new and not fully fat adapted, eating foods that you should not, could also kick you out of ketosis.
SO… being a beginner with the keto diet, you really must stick to the rules so that your body will go into ketosis.
Now, how does one get in ketosis? Simple, drop your carb intake to about 20 grams of carbs total daily. Do that for a few days and your liver will start producing ketones that will in turn feed off the fat and really give your body some energy you are going to enjoy.
The Bad List of Foods You Can’t Eat While Starting Keto
FIRST AND FORMOST Any Type of Sugar
That includes the following…
White, brown, cane, raw and confectioner’s sugar
Syrups like maple, carob, corn, caramel and fruit
Honey and agave
Any food made with ingredients such as fructose, glucose, maltose, dextrose and lactose
All of these sugars will knock you out of ketosis very quickly!!!
Any and All Grains
This is a HUGE list and one that a lot of people trying to cheat on. If you eat high carbs when you are starting out your body, which is NOT fat adapted yet, will see these and jump on these carbs and then convert them to sugar. This WILL kick you out of ketosis.
What you need to remember is that your body is literally addicted to carbs so that it can turn them into sugar.
So the following are big No – No’s…
Wheat, oats, all rice (white, brown, jasmine), quinoa, couscous, pilaf, etc.
Corn and all products containing corn, including popcorn, tortillas, grits, polenta and corn meal
All types of products made with flour, including bread, bagels, rolls, buns, muffins, skones, pasta, biscuits, twists, steam rolls, bread sticks, noodles, top ramen … getting the idea?
Beans Beans the Wonderful Fruit
Yep, Beans and other Legumes are not allowed. Any and pretty much all beans are nixed because they are REALY high in carbs.
SO that means no….
- Green beans
- Soy beans
If it is a bean, you really shouldn’t have it. You will see your carbs go thru the roof if you do.
Almost ALL Fruits Are Not Keto Friendly
What we need to remember is that the ketogenic diet is not a diet at all, it is a lifestyle. It is what our great grandparents ate, and they were in great health right? One of the things that they did eat ON OCCATION was fruit. It is believed that our ancestors were in a constant state of ketosis and were so fat adapted that some fruit now and then was ok.
Fruit was also a luxury and not everywhere had fruit. Remember those catalogs you see around Christmas time telling you to send a box of beautifully raised fruit? Those companies are carry-overs from those days gone by.
So ALL FRUIT is bad ju-ju for those starting out on keto.
Tropical fruit like pineapple, mango, banana, papaya, guava
High-carb fruit like tangerine, grapes, pears, watermelon, apples, etc
Fruit juices – yes, even 100% fresh juices!
Dried fruits like dates, raisins, dried apricots, peaches, etc All these have sugars and in fact, the dried versions are high because they are concentrated sugars due to the drying effect.
DON’T Eat Your Veggies!
All our lives we have been told “Eat your veggies!”
Well, with the ketogenic lifestyle there are a lot of veggies that we really do not want to eat. Why? Because most contain high amounts of sugar, carbs or both.
Most Squash’s – Zucchini and Yellow Squash are ok
Potatoes, Sweet Potatoes (yams) Yucca, Jicama – tons of starch = carbs = sugars.
Tomatoes – Well, ripe tomatoes. Yeah, who would have guessed? Tomatoes are high in sugar and when you cook them down into a sauce, that concentrates the sugars.
Almost anything grown underground / root vegetable is high in carbs, sugar & starch. The exception being red radishes. Cook these up in bacon grease and they are incredible.
Most onions, but white onions have the lease amount of sugar, but yellow and red have higher amounts.
Sweet Peas — the “sweet” part should have triggered you there.
If you are looking at veggies, you want leafy greens, and veggies that grow on top of the ground. 99% of veggies grown underground are No Bueno (no good)
Nearly All Processed Foods
Processed foods are bad no matter what diet or food regiment we are on. Most of this stuff is what I call “Franken Food” and the ingredients that they are made of are chemicals with names I can barely pronounce.
Crackers, chips, pretzels, etc.
All types of candy
All desserts like cookies, cakes, pies, ice cream
Pancakes, waffles and other baked breakfast items
Oatmeal and cereals
Snack carbs, granola bars, most protein bars or meal replacements, etc.
Canned soups, boxed foods, any prepackaged meal
Foods containing artificial ingredients like artificial sweeteners (sucralose, aspartame, etc.), dyes and flavors
Sweetened and Caloric Beverages
Soda of all types, diet or not. There are hidden sweeteners in these diet drinks that will blow you out of ketosis. It is not worth the risk.
Alcohol – beer, wine, liquor. NOW, believe it or not, if you are going to drink adult beverages, vodka and scotch are safe. Both are carb free.
Sweetened teas or coffee drinks
Milk and dairy replacements (cow’s milk, soy, almond, coconut, lactaid, cream, half and half, etc.)
The “Wanna-Be” Diet Foods
If it says “Low-fat”, “low-carb” and “zero-carb” products then put them back where you found them. That is unless you read the label with a magnifying glass and ensure all the ingredients are not anything that will knock you out of ketosis.
ALSO, Atkins products are NOT Keto Friendly, even though Atkins is a low carb diet, most of their stuff will blow you out of ketosis as well.
Diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc.)
All Those Cooking Oils We Were Told Were Good For us? Yeah, They Lied
Many of today’s oils are so processed and refined with chemicals. Just think about it for a moment. What vegetables have oil in them? None of them do. What the produce companies have done is chemically alter the vegetables to a point that they are now “franken food” risen from the veggi dead and some how they get some sort of oils out of them. Again, where I have no idea and that is the scary part.
Refined fats / oils
Canola << One of the worse oils you can cook with
Grapeseed << Is on many keto friendly lists, but it is refined, so I would use with caution
Trans fats such as margarine
I hope that this list has you thinking.
Finally, if you are new to keto, do not try to cut the corners. You will end up stalling your momentum or you will knock yourself clean out of ketosis. If you do that, you will need to get back on the keto wagon and it will probably take several days to a week to get your body back into ketosis.
WHY? You ate some of the foods above, they need to cycle thru your body’s system. Some foods may take 24 – 26 hours, others may take 72 hours. Do you know that trans fats like Margarine take 25 days for your body to fully process? That is going to really demotivate you, having to wait that long to get back into ketosis.
So really pay attention to this list and try not to cut corners. The goal is to lose weight, look good and feel good. Just avoiding these foods in and of itself, you are helping your body.
If you have any questions and you are not sure about a food item, contact us at …
Continue Reading – HELP!! I Need Fats! – A Quick Cheat List
Learning The Keto Way with Ray & Tracye is about teaching, mentoring and encouraging people to eat and live a healthier life through the Ketogenic way of eating.