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
You need to limit your consumption of high-carb foods like: - 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.
What foods will kick you out of ketosis? ›
You need to limit your consumption of high-carb foods like: - 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.
What foods do not break ketosis? ›
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.
Does coffee kick you out of ketosis? ›
If you're asking “is coffee good for a keto diet,” the good news is that coffee is definitely good for a keto diet. Caffeine can increase metabolism and help get to ketosis faster. Still, this can look different for certain people.
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? ›
Yep! Peeps following a keto diet can totally enjoy peanut butter. But it's important to stick with natural, unsweetened PB and be mindful of your portion sizes to maintain ketosis. Lots of manufactured peanut butter products contain added sugars, which increase the carb content.
Can I eat a banana on keto? ›
Keto Fruits to Avoid
Some of the best fruits to avoid on a keto diet include bananas, grapes, mangos, and pineapples since they are all relatively high in carbs. Dried fruits like raisins, dates, and apricots are also generally not keto-friendly since they are very high in carbs and sugar.
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.
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.
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.
Other influences, such as hormonal fluctuations and stress, have been known to throw people out of ketosis. Some people find value in measuring their blood ketones, which can be done at home using a special meter and test strips. But most low-carb diet authors don't recommend bothering with it.
What soda can I drink on keto? ›
You can drink zero-calorie sodas while on keto. These include Diet co*ke, co*ke Zero, Diet Pepsi, and other no-carb options.
What throws me out of ketosis? ›
Processed meats (they often have hidden sugars) Fat-free and low-fat dairy (too much lactose, a dairy sugar) Starchy vegetables like potatoes, sweet potatoes, yams, and certain winter squash. Too much alcohol (read our keto alcohol guide here)
What cancels ketosis? ›
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.
What foods are bad for ketosis? ›
By staying away from grains, sugary foods, high-carb fruits, and starchy vegetables, you set yourself up for a smoother transition into ketosis. Additionally, steer clear of processed foods, alcohol, and condiments that may contain hidden carbs.
What will push me out of ketosis? ›
That's because this diet relies on your body staying in ketosis. To do so, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis ( 2 ).
