The Keto diet sounds excellent, and it can provide some fantastic results if you stick to it. But on the other hand, it comes with its fair share of restrictions. You need to know what foods to eat and which foods to avoid. In this article, we will focus on those foods that shouldn’t be a part of your Keto diet. So you have to stay away from these foods at all costs.
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I will also include what alternatives you can have when you are avoiding the ‘must not have list’.
Beans and Lentils
What we noticed in the case of most people that use the Keto diet is that they stay away from peanuts, peas, lentils, and beans. They are not compatible with this diet, so you should do whatever it takes to stay away from them.
Peanut Alternatives that are Keto-Approved
You can however have certain nuts while on Keto. Since “handfuls” vary by the size of your hand, I am going to give you an idea of how many of each nut you can have for 3 1/2 oz OR 100 grams.
- 65 pecan halves (4 carbs)
- 20 Brazil nuts (4 carbs)
- 40 macadamias (5 carbs)
- 70 hazelnuts (7 carbs)
- 25 walnuts or 50 walnut halves (7 carbs)
- 80 almonds (9 carbs)
- 3/4 cup of pistachios (15 carbs)
- 3/4 cup of pine nuts (9 carbs)
- 60 cashews (22 carbs)
Alcohol and Sugary Beverages
Yes, sweetened cocktails, beer, and wine are not suitable for you if you choose the Keto diet. That might be an issue, but once you switch up your lifestyle with the Keto diet, you won’t feel those cravings anymore.
You need healthy fats, but no trans fats. Hydrogenated fats, margarine, and other stuff like that are not suitable for you. They might sound OK now, but they will end up being a problem, and that’s certainly something that you need to avoid all the time.
It’s a good idea to stay away from oatmeal, pasta, rice, and so on. Grains will not serve any purpose during your Keto diet, which is why you want to avoid this as much as possible. And if you do that right, the payoff will be second to none every time.
You can substitute zoodles by using a spiralizer to make zucchini ‘noodles’ instead of pasta.
Starchy vegetables such as potatoes, sweet potatoes, corn, beets are the top no-no vegetables on the list. Carrots are ok in moderation but contain natural sugar that could mess with your ketosis. Just a half a cup of beets boiled serves up almost 7 grams of sugar. So when in doubt remember “if it’s grown underground, put it down”. Pretty catchy wouldn’t you say?
Veggies sound okay for the Keto diet, but these particular ones are not good. So yes, you do need to adapt and customize your menu a little bit, which might be a tad tricky. Yet it will work well for you.
So What Vegetables Can I Have?
Avocados are an excellent vegetable and can be used in so many ways. Use one in your shake to thicken it up much like a banana would do but without the sugars/carbs.
Bell Peppers are another excellent vegetable that will keep you inline. They are great incorporated into your salad or a Keto-friendly bell pepper meal.
Spinach is another great vegetable and even though it might not taste the best as a snack, added to your salad it is delicious. It also is a good protein source.
Broccoli is another green vegetable that falls into the “delicious vegetable” that is not only good for you but tastes good too. Best friends with cauliflower they make a great pair.
Zucchini is a great substitute for fans of potatoes. 100 grams of zucchini has 2.1 grams of net carbs and packed with Vitamin C. You can also use a spiralizer to make zoodles in place of noodles/pasta.
Cauliflower makes a great exchange for rice and comes in handy in many different dishes that you have used rice in before.
Asparagus has always been a favorite of many. The good news is you can enjoy asparagus on the Keto diet as 100 grams has 1.8 g of net carbs and is a good source of vitamin A. You can eat it boiled, fried, baked…so many choices. You can also wrap it in bacon for an added serving of protein
Celery although not the tastiest vegetable on the block does do well IN dishes. You can add it to soups, stews, and stir-fry. With 1.8 g of net carbs, it will help you get your veggies.
Kale is one of those vegetables you aren’t apt to sit and eat while watching TV but if you make Kale chips they could help with the missing your potato chips. One cup of kale has 5.5 g of net carbs and is a great source of vitamins, K, C and A.
Lettuce is perfect for ketogenic meals and salads. It is wonderful for your vision and only has 1.4 net carbs in 100 grams. You will also find lettuce is perfect as a replacement for hamburger buns, wraps or tortillas. (and much less carbs!)
Brussels Sprouts (or otherwise known as mini-cabbages in our household). These are super tasty fried with oil, boiled or in the microwave bag with a little butter and a little vinegar. Just perfect.
Green Beans are wonderful in stir-fry, added to soups or stews. They can be also fried if you choose. A bit of Salt enhances their flavor too.
Tomatoes (Cherry or Grape) are low in carbs hailing 2.8 g for 100 grams. So if you are looking for something sweet so to speak, these will do the trick.
Olives are a Keto approved snack. Green Olives are amazing to keep on hand. They are wonderful as a “side” added to your dinner or lunch. In 100 grams of olives, there are only 3.1 grams of net carbs, so they are wonderfully Keto approved.
Last but not least is the famous Eggplant. Although a different kind of vegetable 100 grams of eggplant only has 3 grams of carbs. You may find a new love if you give it a chance.
Not a lot of people know this, but the Keto diet isn’t necessarily okay with fruits. Not friendly with fruits means just about all fruits aside from berries, tomatoes, limes, and lemons are forbidden. Staying away from fruits is one of those things a lot of people find it hard to stay away from because of the natural sugars found in them. But it will be worth it once you get going on the keto because it works.
Hidden Sugars are the Culprits
These are the culprits when it comes to people getting fat. What you want to do is to start eliminating sugar from your diet, and you will be healthier. The Keto diet focuses on removing all sugar from your diet, and that’s why you get to stay healthy!
It’s vital to know what foods you should avoid during the Keto diet. It will require some time to get used to these requirements, especially if any of these foods are a part of your diet. But it will work great if you stick to the meal guides provided by a professional. Adapting those to your lifestyle will be the key as you try to lose weight with the Keto diet.