The ketogenic diet is the process of incorporating high fat, low carbohydrate meals in order to deplete the body's carbohydrate stores, causing the body to burn fat for energy. This causes the body to enter a ketosis state. To avoid being thrown out of ketosis, watch out for the following foods.
1.Wheat (refined carbs)
Wheat and wheat products contain starches and gluten. Starches are complex sugars or complex carbohydrates, whereas gluten is a protein.
Consuming wheat and its products in a ketogenic diet proves to be detrimental to the entire ketosis process. This is because it introduces a high level of carbs (and hence glucose), which is essentially what is being reduced in this diet.
White bread, rye bread, sourdough bread, cakes, biscuits, cookies, pastries, muffins, and other wheat products should be avoided to maintain ketosis.
2.Fruits and fruit juices
While fruits appear to be healthy and beneficial, not all of them are suitable for the ketogenic diet. Some fruits, have a high carbohydrate content and should be avoided entirely.
Fruits contain natural sugars, which contribute to an increase in carbohydrate levels in the body. These fruits include mangoes, bananas, apples, oranges, pineapples, peaches, and tangerines, to name a few.
Their juices and other processed juices contain artificial sweeteners, which are sugars in and of themselves and these contribute to kicking out of ketosis.
3.Legumes and vegetables
Considering ketosis, confusion may arise when it comes to legumes and vegetables, because vegetables are the main dishes recommended in the ketogenic diet. When it comes to carbohydrate concentration, vegetables can be divided into two categories: high-carb and low-carb vegetables.
To avoid being kicked out of ketosis, we should avoid the high-carb vegetables. These include pumpkins, sweet potatoes, peas, corns, potatoes, yams, and sweet corns are some examples of high-carb vegetables.
Examples of legumes to avoid include green peas, peanuts, navy beans, baked beans, kidney beans, Lima beans, Pinto beans, black-eyed peas.
4.Processed meats and Dairy Products
Most processed meats contain carbohydrate-rich preservatives. Consuming such processed meats is often counterproductive, despite the fact that protein is recommended to maintain muscle mass.
Some of the preservatives used on these meats may include artificial sweeteners, gluten, or sugars. Sausages, bacon with sugar, and glazed ham are just a few examples of processed meats that can knock you out of ketosis.
While many dairy products are high in healthy fats and protein, others are high in carbohydrates. Animal milk, in particular, is high in carbs and should be avoided entirely on a ketogenic diet.
Some of the dairy products to avoid include flavored or sweetened yoghurt, smoothies, condensed milk, and creamed cottage cheese.
Conclusion
Ketosis is not a one-day process; rather, it is a journey that requires patience and perseverance. The ketogenic diet focuses on increasing fat intake while lowering protein intake and drastically reducing carbohydrate intake. As a result, keeping an eye out for the foods listed above will help you stay in ketosis.
FAQs
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
What foods will kick you out of ketosis? ›
Foods to Limit on the Keto Diet
- Grains.
- Starchy vegetables and high-sugar fruits.
- Sweetened yogurt.
- Juices.
- Honey, syrup or sugar in any form.
- Chips and crackers.
- Baked goods including gluten-free baked goods.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Can too much cheese kick you out of ketosis? ›
In metabolic terms, this process is called ketosis. One of the perks of a keto diet, followers say, is that cheese is not off-limits. In fact, cheese is basically the perfect keto food: high-fat, moderate-protein, and low-carb.
Can caffeine kick you out of ketosis? ›
Caffeine is low in sugar and carbs and completely Keto-kind. But any caffeine product combined with high carbs and/or sugar is bad news for Keto-fans. You can continue to enjoy all the benefits of caffeine - and there are many for promoting ketosis - but you may need to change the way you drink it.
Does eggs stop ketosis? ›
Eggs are keto and you can surely eat eggs on keto, as they contain almost zero carbs and fit well with a low-carb diet like the ketogenic diet. Eggs contain essential vitamins, minerals and other micronutrients, including choline and selenium. And the best part is that they are packed with protein.
Is peanut butter keto safe? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
What is forbidden in the keto diet? ›
- Grains: Rice, wheat, oats, barley, rye, quinoa, buckwheat, etc. - Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.
What are the top 10 keto foods? ›
These are the top 10 keto foods you should include if you're on...
- Cauliflower. ...
- Greens. ...
- Avocado. ...
- Nuts. ...
- Olive oil. ...
- Zucchini. ...
- Snack bars. If you are on the go and unable to prepare a keto-friendly meal, grabbing a bar may be your best option. ...
- Chia seeds. Remember these superfoods!
Eating more than 50 grams of carbs may disrupt ketosis.
With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.
Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.
Can I eat bacon on keto? ›
Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.
Can you eat mayo on keto? ›
Mayonnaise is the perfect condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. It also has many health benefits that can help you maintain Ketosis and achieve your weight loss goals on the Keto diet.
How can I speed up ketosis? ›
7 tips for reaching ketosis faster
- Significantly reducing the carbohydrate intake. ...
- Increasing physical activity. ...
- Fasting for short periods. ...
- Increasing healthful fat intake. ...
- Testing ketone levels. ...
- Checking protein intake. ...
- Consuming more MCT oil.
Managing Keto-Adaptation
Athletes and heavy exercisers often can eat more than 50 grams of carbs and still stay in ketosis. Other influences, such as hormonal fluctuations and stress, have been known to throw people out of ketosis.
Do energy drinks ruin ketosis? ›
A keto lifestyle means avoiding sugary drinks like juices, flavored coffees or anything that can take you out of ketosis. The good news is that sugar-free energy drinks are perfectly acceptable on the keto diet.
What throws me out of ketosis? ›
Sugar and sweetened beverages. Too much fruit. Processed meats (these often have hidden sugars) Fat-free and low-fat dairy (too much lactose, which is a dairy sugar)
What is the best way to exit ketosis? ›
Start with unprocessed carbs.
Rather than going straight for pasta, doughnuts, and cupcakes, go for plant-based carbs when you first break up with keto. "I would reintroduce whole grains, beans, legumes, fruits, non-starchy vegetables first versus processed foods and sugar-sweetened beverages," says Hughes.
What puts you in ketosis fastest? ›
Fasting for 12 hours is the fastest way to get into ketosis.
