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On a ketogenic (keto) diet, you should avoid or limit foods that are high in carbohydrates because the primary goal of the diet is to enter a state of ketosis.

Where your body burns fat for fuel instead of carbohydrates. Here’s a list of foods and food groups to avoid or limit on a keto diet:

  1. Sugary Foods: Avoid all forms of sugar, including table sugar, high-fructose corn syrup, and foods with added sugars. This includes candies, cakes, cookies, soda, and sugary cereals.
  2. Grains and Starches: Steer clear of grains and starchy foods, as they are high in carbs. This includes bread, pasta, rice, cereal, and most grain-based products.
  3. Fruits High in Sugar: Limit or avoid fruits that are high in natural sugars, such as bananas, apples, grapes, and most tropical fruits. Small amounts of berries like strawberries, raspberries, and blackberries can be consumed in moderation.
  4. Legumes: Beans, lentils, and peas are relatively high in carbs and should be minimized on a keto diet.
  5. Root Vegetables: Starchy vegetables like potatoes, sweet potatoes, and carrots are high in carbohydrates and should be limited.
  6. Processed and Fast Foods: Many processed and fast foods are loaded with hidden sugars and unhealthy fats. Avoid foods like french fries, potato chips, and most fast-food items.
  7. Low-Fat or Fat-Free Products: These often contain added sugars to compensate for the lack of fat, making them unsuitable for a keto diet.
  8. Sugary Condiments and Sauces: Be cautious with ketchup, barbecue sauce, and salad dressings, as they often contain added sugars.
  9. Certain Dairy Products: While dairy can be part of a keto diet, choose full-fat dairy options and avoid or limit sweetened yogurt and milk.
  10. Alcohol with High Carbohydrate Content: Avoid sugary cocktails, beer, and sweet wines, as they can be high in carbs. Choose low-carb alcoholic beverages in moderation.
  11. Processed Meats with Fillers: Some processed meats, such as sausages and hot dogs, may contain fillers and additives that can add carbs. Check labels for hidden sugars and carbs.
  12. High-Carb Snacks: Avoid high-carb snacks like chips, crackers, and popcorn. Opt for keto-friendly snacks like nuts, seeds, or cheese.

Remember that the key to a successful keto diet is to keep your carbohydrate intake low (usually around 20-50 grams of net carbs per day) and focus on consuming healthy fats, moderate protein, and plenty of low-carb vegetables. Additionally, it’s essential to prioritize whole, minimally processed foods and stay hydrated.

Before starting a keto diet, consult with a healthcare professional or registered dietitian to ensure it aligns with your health goals and dietary needs. They can help you create a balanced and sustainable meal plan tailored to your specific circumstances.