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
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.
What foods can you eat unlimited amounts of on keto? ›
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.
What ingredient kicks you out of ketosis? ›
In some cases, artificial sweeteners can disrupt ketosis. Artificial sweeteners to look out for include Equal, Splenda, acesulfame, aspartame, saccharin, and sucralose.
Can toothpaste kick you out of ketosis? ›
The diet is also very restrictive that even the sugar in mouthwash and toothpaste can throw your body out of ketosis and affect your results. The bottom line is, health experts advise talking with your doctor if you want to give the ketogenic diet a try.
What puts you in ketosis fastest? ›
Fasting for 12 hours is the fastest way to get into ketosis. 3 When you're initiating a very low-carbohydrate ketogenic diet, the fewer carbs you eat in the first 24 hours and the next few days, the more quickly your glycogen reserves will get depleted and the faster you'll get into ketosis.
Does coffee kick you out of ketosis? ›
“Both coffee and tea are low in carbs and can be enjoyed on a keto diet as long as they are unsweetened,” says Winnifred, noting that adding a bit of dairy milk or cream is fine as long as you stay within your daily carb limit. For those following a keto diet, feel free to drink unsweetened plant-based milks, too.
Is peanut butter keto friendly? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Can I eat popcorn on keto? ›
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
What drink keeps you in ketosis? ›
Your morning cup of joe or pick-me-up cup of afternoon tea is 100% keto friendly. Black coffee and all types of tea contain less than 1 gram of carbohydrates per serving. If you want milk, go for unsweetened options such as almond or coconut milk.
Does apple cider vinegar stop ketosis? ›
ACV is a flavorful vinegar for salad dressings and marinades. At just 1 gram of carbs per tablespoon (15 mL), it's perfectly keto-friendly. Still, white vinegar and rice vinegar work just as well in the kitchen and are carb-free. Thus, you may want to consider other vinegars instead.
All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.
Does drinking water stop ketosis? ›
For the human body to turn fat into ketones, it needs plenty of water, as this process doesn't just occur in the digestive tract—the body's stores of fat are also converted to ketones, providing an extra energy boost between meals. Water is an essential tool for getting the most out of your keto diet.
Can you smell ketosis? ›
Some people say that their breath has a fruity smell when they're in ketosis, while others say that they didn't notice this issue. Well, you know, everyone is different, but ketosis body odor is no fun.
What foods break ketosis? ›
Bread, pasta, rice, and other refined carbs
Eating refined high carb foods like white bread, pasta, rice, and pastries could prevent a ketogenic state if you end up getting more than your daily carb allowance.
What will push me out of 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.
How to get out of ketosis quickly? ›
Foods that will knock you out of ketosis pretty quickly are:
- Grains.
- Sugar/sugar-sweetened beverages.
- Too much fruit.
- 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.
Coffee mixed with medium-chain triglycerides (MCT) oil, butter, coconut oil, or ghee: These added fats can help curb hunger but won't break ketosis.
