Avoid These Foods For Better Success On The Keto Diet
The keto diet has become very popular today, with millions of people integrating a ketogenic diet into their own lives to enjoy the vast number of benefits that such a lifestyle has to offer. Unfortunately, many fail to do proper research and end up swapping the regular junk foods that you would eat with keto-friendly junk foods, reducing the efficiency that the diet has in producing weight loss results. Understanding the principles of the ketogenic diet, how the diet works, what foods to eat and, of course, what foods to avoid, is a good starting point to success with such dietary habits.
The ketogenic diet was developed to change the way the body generates energy. By default, the body uses carbohydrates in order to generate energy. With the ketogenic diet, however, fat becomes the main source of energy. This is essentially a low-carb high-fat diet, with a moderate amount of protein added to the diet as well. In most ketogenic diets, fat will make up around 70% of the daily caloric intake, but may sometimes be as high as 80%.
In this post, we will consider a few important foods that should not be part of your diet if you wish to adopt a ketogenic lifestyle. When you add such foods into your diet, your results may be significantly compromised, and you will prevent your body from effectively entering a state of ketosis – which really is the goal of this diet.
Why Follow A Ketogenic Diet?
Various scientific studies have been performed in order to determine the efficiency and safety of the ketogenic diet. While longer-term studies are still underway, many of the benefits that the diet may produce have already been discovered.
The fact that the ketogenic diet can assist with reducing body weight and burning fat is one of the main reasons why many people turn to this lifestyle. People often experience rapid weight loss within the first few weeks when they start to follow a ketogenic diet.
In addition to the weight loss benefits provided by the ketogenic diet, it is also important to note that this diet has been shown to assist in reducing appetite. When your appetite is reduced, this will further assist in your weight loss goals, as you will be less likely to binge eat and you’ll consume fewer calories during the day. With a lower consumption of calories, it becomes easier to achieve a caloric deficit in terms of diet versus exercise.
Other benefits that have been associated with the ketogenic diet include:
- A significant reduction in triglyceride levels, which can assist in reducing your risk of developing heart disease.
- HDL cholesterol levels, also known as “good” cholesterol, become elevated. This helps to keep the arteries throughout your body clean and fights off heart disease.
- Blood sugar levels are reduced, which is definitely beneficial for people who are diabetic. Insulin levels also start to decline. This is because the body does not need to process carbohydrates like before, due to the ketosis state it is in.
- Some people may experience a reduction in their blood pressure levels.
Foods To Avoid When Following A Ketogenic Diet?
When following a ketogenic diet, it is important to understand that consuming high-carb foods will cause your body to go out of ketosis and start utilizing carbohydrates again in order to produce energy. This is something that needs to be avoided, which is why it is crucial to understand which foods should be regarded a definite “no” on the diet.
With the ketogenic diet, there are essentially five different types of carbohydrates that need to be avoided for best results. Carbohydrates are divided into multiple categories, and the ones that should be mostly avoided include grains, beans and legumes, sugar, and starchy vegetables, as well as a relatively large number of fruits. Let’s take a closer look at each of these categories.
Grains are usually very high in carbs, yet extremely low in fat. This is why most grains should be avoided on the keto diet, or at least extremely limited. Examples of grains that you should avoid include:
- Sprouted Grains
Beans are another category that should be mostly avoided, along with legumes. Similar to grains, beans are usually also high-carb foods that contain little, if any, fat. Some examples of beans that you should avoid if you wish to be ketogenic include:
- Kidney beans
- Black beans
- Pinto beans
- Lima beans
- Fava beans
- Black-eyed beans
- Cannellini beans
- White beans
Yes, sugar deserves its own category, as there really are different types of sugars – and most varieties of sugar should be avoided as far as possible. Sugars do not contain any protein or fat but are rather made up of carbs alone. Here are a few examples of sugars to avoid:
- Raw sugar
- Maple syrup
- Cane sugar
- Turbinado sugar
- Corn syrup
- Agave nectar
Fruits are generally considered healthy – most experts recommend eating several cups of fruits and vegetables daily to stay healthy. The problem, however, is that many fruits are loaded with carbs, yet contain almost no fats.
Examples of fruits that should not become part of a ketogenic diet include:
- Dried fruits
Additionally, it is also important to avoid fruit juices, as well as fruit smoothies. While they might be deemed healthy, they do contain a lot of carbs, yet no fat at all in most cases. Fruit syrups are also bad for you on the ketogenic diet, along with fruit concentrates, which may contain as much as 29 grams of carbs per two ounces of fluid.
People following the ketogenic diet often experience relatively fast weight loss in the first few weeks, combined with a reduced appetite, improved blood sugar levels, and a lower risk of heart disease. The benefits of the keto diet only become present when an appropriate ketogenic diet is followed, which is why it is crucial to understand that some foods should be eliminated or at least avoided as much as possible.
Happy Keto’ing boys and girls – and a Happy New Year. Make 2019 your best one yet 🙂