Things You Should Never Eat On The Keto Diet

Starting a keto diet can be challenging. The high fat, low carb keto diet has helped many people reach their health and weight goals, but it has to be strictly in order to maintain ketosis. Understanding what you should and shouldn’t eat is crucial for success, as consuming the wrong foods, even in small amounts, can take you out of ketosis and halt your progress.

One of the most important aspects of the keto diet is consistency. Since the goal is to switch your body’s primary energy source from carbohydrates to fat, even occasional consumption of high carb foods can disrupt this process. Many common foods contain hidden sugars and starches, making it essential to read labels carefully and be mindful of your choices.

In this guide, we’ll show you the foods to avoid on a keto diet and offer keto friendly alternatives, ensuring you can enjoy satisfying meals while staying within your carb limits.

Foods You Must Avoid When Following A Keto Diet

When following the keto diet it’s important that you keep away from high carb foods like sugars, grains, starchy vegetables and many types of fruit. You should also keep away from refined carbohydrates, processed foods and any type of sugary drink (including fruit juices).

You should restrict your carb intake to no more than 50 grams per day. This might seem extreme but removing carbs from your diet is how the keto diet works. You’re training your body to burn fat instead of glucose and to do that you need to stop loading with carbs that turn to glucose in the body.

What follows is an extensive list of the foods that you should avoid completely whilst following a keto diet.

High Carb Foods (Grains & Refined Carbs)

Carbohydrate rich foods can take you out of ketosis and make it difficult for your body to burn fat for fuel.

Foods To Avoid:

• Rice
• Wheat
• Oats
• Barley
• Rye
• Quinoa
• Buckwheat
• Potatoes
• Sweet potatoes
• Sweetcorn
• Parsnips
• Carrots
• Legumes (beans, lentils, chickpeas, peas)
• Bread
• Pasta
• Pastries
• Tortillas
• Crackers 

Keto Friendly Alternatives

Here are a few suggestions for replacing foods that can’t be consumed on keto with keto friendly alternatives;

• Replace grains with cauliflower rice, almond flour, coconut flour, or flaxseed meal.
• Swap starchy vegetables for leafy greens, cauliflower, courgettes, aubergines, and asparagus.
• Instead of pasta, try spiralised courgettes or shirataki noodles.

Processed Foods

Highly processed foods are often packed with added sugars, unhealthy fats, and preservatives that can stall ketosis and negatively impact health.

Foods To Avoid:

• Crisps
• Crackers
• Pretzels
• Packaged foods (with hidden carbs and sugars)
• Burgers
• Fries (chips)
• Pizza
• Sandwiches made with high carb bread and unhealthy oils
• Some packaged sausages (check the labels)
• Deli meats
• Salami ( often contains added sugars and high levels of sodium)

Keto Friendly Alternatives

Instead of reaching for processed foods for snacking or processed meats for meals, you should try the following;

• Opt for homemade keto friendly crisps using cheese or kale.
• Make your own lettuce wrapped burgers or keto pizzas using cauliflower crust.
• Choose grass fed meats, nitrate free bacon, and natural sausages without fillers.

Sugary Drinks, Fruit Juices & Sweet Syrups

Sugary beverages can rapidly raise blood sugar levels, making ketosis difficult to maintain.

Foods To Avoid

• Fruit Juices (even freshly squeezed juice contains high amounts of sugar)
• Soft drinks
• Energy drinks
• Flavoured waters  (these often contain hidden sugars)
• Honey
• Maple syrup
• Agave nectar

Keto Friendly Alternatives

There are several alternatives you can drink instead of sugary drinks including;

• Swap sugary drinks for sparkling water, herbal teas, or black coffee.
• Sweeten drinks with stevia sweetener.

Alcoholic Drinks

Many alcoholic beverages contain sugars and carbs that can interfere with ketosis.

Drinks To Avoid:

• Beer (high in carbs due to grain fermentation)
• Sweet Wines & Cocktails (mixed drinks, dessert wines, and pre-made cocktails often contain added sugars)

Keto Friendly Alternatives

If consuming alcohol, opt for:

• Dry wines
• Whisky
• Gin
• Rum
• Tequila
• Vodka with sugar free mixers.

Unhealthy Fats (Trans & Hydrogenated Fats)

Not all fats are created equal. Some unhealthy fats can contribute to inflammation and stall weight loss.

Foods To Avoid

• Margarine 
• Vegetable Shortening
• Vegetable oils (like rapeseed, sunflower, corn oil and soybean oil)

Keto Friendly Alternatives

Choose healthy fats like:

• Extra virgin olive oil
• Avocado oil
• Coconut oil
• Butter
• Ghee

High Carb Condiments & Sauces

Many condiments contain hidden sugars and carbs, which can quickly add up and disrupt ketosis.

Foods To Avoid

• Ketchup & BBQ Sauce  (these often contain high amounts of sugar)
• Honey Mustard & Sweet Chilli Sauce (packed with added sweeteners)
• Teriyaki Sauce  (contains large amounts of sugar and carbs)

Keto Friendly Alternatives

Use:

• Mustard
• Sugar free mayonnaise
• Hot sauce (or make your own keto friendly sauces)

Keto Friendly Foods To Enjoy

While many high carb foods are off limits, there are plenty of delicious, low carb options to enjoy. These include;

• Spinach
• Kale
• Courgettes
• Bell peppers
• Cauliflower
• Mushrooms
• Berries
• Avocado
• Coconut
• Olives
• Olive oil
• Butter
• Ghee
• Nuts
• Seeds
• Poultry
• Grass fed meats
• Eggs
• Fish
• Seafood
• Full fat cheese
• Double cream
• Greek yoghurt (in moderation)

Stay On Track With Keto Friendly Choices

By making mindful choices and opting for keto friendly substitutes, you can enjoy a varied and satisfying diet while staying in ketosis. Stick to whole, unprocessed foods and experiment with creative keto recipes to make your journey enjoyable and sustainable.

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SEE ALSO: Keto Friendly Vegetables – The Veggies You Can Eat On Keto.

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