One thing you should know about the keto diet is that it's all about limiting carbs. Instead, you focus on eating lots of food with healthy fats and protein. In fact, you'll be pleased to know that a low-carb diet can help you control health conditions such as diabetes and in addition help you lose weight.
Diet or no, It's important to avoid some high-carb foods, especially cake, candy, and sugar-sweetened drinks. However, understanding which main foods to limit can be difficult.
A low-carb diet while on the keto diet consists of around 20 carbs per day, based on personal tolerance. Specifically, here are 7 foods to avoid while on the keto diet:
Bread and Grains
Bread is a staple food in many cultures. It comes in many forms, including bread loaves, rolls, bagels and flatbreads, such as tortillas.
Unfortunately, all of these are high in carbs. This is true for whole-grain bread as well as bread made from refined flour.
Chips and Crackers
Chips and crackers are popular snack foods, but their carbs can add up quickly.
One ounce (28 grams) of tortilla chips contains 18 grams of carbs, only one of which is fiber. This is about 10–15 average-size chips.
Crackers vary in carb content, depending on processing. However, even whole-wheat crackers contain about 19 grams of carbs per ounce, including 3 grams of fiber.
Yogurt is a tasty, healthy and versatile food. Although plain yogurt is fairly low in carbs, many people tend to eat fruit-flavored, sweetened low-fat or nonfat yogurt.
Unfortunately, sweetened yogurt often contains as many carbs as a dessert.
It's well known that sugary breakfast cereals contain a lot of carbs.
However, you may be surprised at the carb counts of healthy cereals.
For instance, one cup of cooked regular or instant oatmeal provides 32 grams of carbs, only 4 of which are fiber.
Gluten-Free Baked Goods
Gluten is a protein found in wheat, barley and rye.
Gluten-free diets have become very popular in recent years, and are required for people who have celiac disease.
Celiac disease is an autoimmune condition in which the gut becomes inflamed in response to gluten.
Because gluten may also be linked to a few other diseases and symptoms, some people without celiac disease may feel better if they avoid gluten
A high intake of fruits and vegetables has consistently been linked to lower cancer and heart disease risk (5, 6, 7).
However, many fruits are high in carbs and may not be suitable for low-carb diets.
A typical serving of fruit is one cup or one small piece. For instance, a small apple contains 21 grams of carbs, 4 of which come from fiber.
Low-Fat and Fat-Free Salad Dressings
A wide variety of salads can be enjoyed regularly on a low-carb diet.
However, commercial dressings often end up adding more carbs than you might expect, especially low-fat and fat-free varieties.
For example, two tablespoons of fat-free French dressing contain 10 grams of carbs. An equal portion of fat-free ranch dressing has 11 grams of carbs
The bottom line is when you're sticking with a low-carb diet such as ket, it's vital to select foods that are packed full of nutrients and are also low in carbs. Some foods you should eat less of while others are best to avoid altogether. Based on how well your body tolerates carbs once you're on the keto diet, that will come into play as to how many grams you consume per day. Remember, your body will be getting its energy from fat as opposed to carbohydrates, so you may need to reduce or increase your carb intake accordingly.
There are more carbs to avoid that are further mentioned on Healthline.
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