Starting a keto diet can be tricky, especially when you’re figuring out which foods will knock you out of ketosis. The key is to keep your carb intake low and focus on healthy fats and proteins.
Here are 15 foods to avoid on a keto diet and what you can enjoy instead.
1. Potatoes
Potatoes might be versatile and delicious, but they’re loaded with carbs. A single medium potato can have more carbs than your daily allowance on keto. Instead, swap them out for mashed cauliflower or roasted turnips for a lower-carb alternative.
2. Bread
As comforting as bread is, it’s a carb-heavy no-go for keto followers. Even whole-grain varieties pack too many carbohydrates to keep you in ketosis. Opt for keto-friendly bread made from almond or coconut flour instead.
3. Rice
White, brown, or wild—rice is high in carbs and best avoided. A single cup of cooked rice can contain more than 40 grams of carbs. Try cauliflower rice as a fantastic substitute that keeps your meals low-carb.
4. Pasta
Traditional pasta is another keto diet breaker, with a single serving containing upwards of 30 grams of carbs. Fortunately, there are plenty of keto-friendly options like zucchini noodles (zoodles) or shirataki noodles. They’re light, versatile, and won’t derail your keto goals.
5. Sugary Snacks
Candy, cookies, and other sugary treats are high in carbs and sugar—a definite keto deal-breaker. Look for keto-friendly desserts sweetened with erythritol or stevia. These alternatives let you satisfy your sweet tooth without the sugar spike.
6. Bananas
Bananas are a quick and easy snack, but their natural sugars make them unsuitable for keto. A single banana can contain 20-30 grams of carbs. Stick to lower-carb fruits like raspberries, blackberries, or strawberries.
7. Milk
While nutritious, milk is rich in lactose, a natural sugar that can add up quickly. One cup of whole milk contains about 12 grams of carbs. Unsweetened almond or coconut milk makes a great keto-friendly substitute.
8. Beans
Beans and legumes are high in carbs despite their reputation as healthy plant-based proteins. A cup of cooked beans can contain up to 40 grams of carbs. Replace them with lower-carb options like tofu or tempeh for your protein needs.
9. Beer
Beer’s high carb content makes it a poor choice for keto enthusiasts. A single pint can contain over 20 grams of carbs. Opt for low-carb alcoholic beverages like dry wine or spirits mixed with soda water.
10. Sweetened Yogurt
Flavored yogurts often come with added sugars that can sneakily increase your carb intake. Some varieties contain as much as 20 grams of sugar per serving. Choose plain, full-fat Greek yogurt and sweeten it yourself with a few berries.
11. Snack Foods
Chips, pretzels, and crackers are typically high in carbs and low in nutritional value. Swap them out for keto-friendly snacks like cheese crisps, pork rinds, or a handful of nuts. These options are just as satisfying and won’t mess with your carb count.
Read More: 30 Ways to Get More Protein in Your Diet
12. Sugary Drinks
Sodas, fruit juices, and energy drinks are sugar bombs that can ruin your keto progress. A single can of soda can contain more carbs than you’re allowed all day. Stick to water, unsweetened tea, or coffee with a splash of heavy cream.
Read More: 10 Extreme Diets You Should Stay Away From
13. High-Carb Condiments
Ketchup, barbecue sauce, and honey mustard often hide added sugars that add up quickly. Some condiments have up to 5 grams of sugar per tablespoon. Look for sugar-free versions or make your own at home to stay on track.
Read More: The 10 Foods and Drinks Most Likely to Dehydrate You
14. Granola
Granola might seem like a healthy option, but it’s often packed with carbs and sugar. Even “low-sugar” granola can contain more carbs than you’d expect. Opt for keto granola made from nuts, seeds, and coconut flakes.
Read More: 10 Popular Foods That Are Surprisingly Low in Nutrients
15. Fruit Juices
Fruit juices might be natural, but they’re concentrated sources of sugar and carbs. A glass of orange juice can contain over 20 grams of sugar. Stick to infused water or sparkling water with a splash of lemon or lime for a refreshing keto-friendly drink.
By avoiding these carb-heavy foods and embracing their keto-friendly alternatives, you can stay on track and enjoy delicious, satisfying meals while maintaining ketosis. Happy keto-ing!
Read More: 10 Foods You Didn’t Know Were Keto-Friendly