Thinking of going on the Ketogenic Diet?
I’ve put together a list of the products in 10 food groups you need to AVOID on the Keto Diet.
Granted, it’s going to be hard at first to follow this checklist of foods to avoid. But do your best and start slowly. If you’d like more info on the Keto Diet read my article here.
With family and work commitments you may find it overwhelming at first to stay on the Ketogenic Diet. In addition, you can even eat out and still follow the Keto Diet with these tips, too.
But, believe me, after time you’ll get used to your new way of eating. Most importantly, as you see the pounds drop off you’ll feel it is all worth it.
Ketogenic Diet Foods to Avoid
TABLE OF CONTENTS ->>
1. All sugars
Foods to avoid in this group to follow the Ketogenic Diet:
- White sugar
- Brown sugar
- Powdered sugar
- Any food with added sugar
- Processed food with added sugar
- Junk food with added sugar
- Jams and Preserves
- Some sauces (check nutritional label and ingredients)
- Fructose (sugar in fruit)
- Some Salad Dressings (check nutritional label and ingredients)
- Cocoa mix
- Molasses
- Honey
- High-fructose corn syrup and foods made with it
- Syrups
2. Baked goods and sweets
Foods to avoid in this group to follow the Ketogenic Diet:
- Cookies
- Cake
- Pie
- Brownies
- Donuts
- Pastries
- Muffins
3. Candy/Sweets
Foods to avoid in this group to follow the Ketogenic Diet:
- Chocolate Bars
- Hard Candy
- Milk Chocolate
- Cotton Candy
- And all others made with sugar
4. Packaged/processed snacks
Foods to avoid in this group to follow the Ketogenic Diet:
- Flavored Nuts
- Pretzels
- Rice Cakes
- Breakfast Bars
- Cheese and Crackers Snacks
- Raisins
- Potato Chips
- Tortilla Chips
- Popcorn
- Pop-tarts
- Granola Bars
- Twinkies
- Cupcakes
- And other boxed snacks and products
You may also like:
- How to Lose Weight on the Keto Diet Checklist
- 10 Keto Diet Tips Every Newbie Needs to Know
- 10 Keto Diet Hacks You Need to Know When Eating Out
5. Dairy products
Foods to avoid in this group to follow the Ketogenic Diet:
- Flavored Dairy
- Added Sugar Dairy
- Fruit At The Bottom or Sugar Added Yogurt
- Whole and Skimmed Milk
- Soy Milk
- Ice Cream
- Margarine
- Pudding
- Cottage Cheese
Check out the new Mediterranean Diet Cookbook
6. Sugary and starchy fruit
Foods to avoid in this group to follow the Ketogenic Diet:
Medium Sugar Fruit
- Blueberries
- Coconut Meat
- Cantaloupes
- Watermelons
- Nectarines
- Papaya
- Peaches
- Apples
- Grapefruit
- Honeydew Melons
- Guavas
- Apricots
High Sugar Fruit
- Oranges
- Kiwifruit
- Pears
- Pineapple
- Plums
- Cherries
- Grapes
- Figs (starchy)
- Bananas (starchy)
- Mangos
- Tangerines
- Pomegranates
- Dates
- Apple sauce
- Dried fruit (worst choice as it has very high concentrations of sugar from the drying process)
7. Starchy vegetables
Foods to avoid in this group to follow the Ketogenic Diet:
- White Potatoes (French fries and potato chips)
- Sweet Potatoes or Yams
- Corn
- Peas
- Squash
- Root vegetables not advised for very low carb diets (beets, carrots, parsnips, rutabaga, turnips, butternut squash, and winter squash)
Want to save yourself a lot of time and effort? Check out these Ketogenic Cookbooks.
8. Grains and starches
Foods to avoid in this group to follow the Keto Diet:
- All Fried Food
- White Rice
- Bread, Bagels and English Muffins
- Croissants
- Tortillas
- Pasta
- Cold Breakfast Cereals
- Oatmeal
- Porridge
- Barley
- Amaranth
- Millet
- Quinoa
- Spelt
- Couscous
- Bulgur
- Rye
- Muesli
- Crackers
- Pizza
- Corn Starch
- Pancakes
- Waffles
- French Toast
- White Flour
- Whole-Wheat Flour
- Rice Flour
- Corn Flour
- All Whole Grains
9. Legumes
Foods to avoid in this group to follow the Keto Diet:
- Pinto beans
- Black beans
- Kidney beans
- Chickpeas
- Navy beans
- Lima beans
- Baked beans
- Lentils
10. Drinks
Foods to avoid in this group to follow the Keto Diet:
- Soda
- Juice
- All Sweetened Drinks
- Sweetened or Flavored Tea
- Sweetened or Flavored Coffee
- Frappuccino Coffee Drinks
- Milk Shakes
- Root Beer Floats
- Malts
- Frozen Coffee Drinks
- Sports Drinks (unless zero-calorie)
- Beer
- Sweet cocktails – (Pina Colada, Daiquiri, Mai Tai, Bloody Mary, Margarita, Screwdriver, White Russian, Rum drinks)
- Wine coolers and Alcopops
Start cooking ketogenic meals for yourself
Cooking ketogenic meals for yourself means you know exactly what you are eating and more importantly, help you enjoy the many benefits the keto diet has to offer.
If you need some inspiration to cook your own ketogenic meals then do check out The Everything Ketogenic Diet Cookbook by Lindsay Boyers.