As easy and convenient as the keto diet is, here is a list of the top 10 worst foods to eat. Yes, you read that right. The keto diet is by far one of the easiest diets to follow as it allows you to eat a combination of lots of different foods. However, that does not mean you can consume everything. The keto diet will enable you to incorporate the maximum amount of fats, moderate protein, and minimum to no carbs into your eating habits.
Here is the list of the top worst foods to eat and you should stop consuming them immediately.
As much as we all love to consume bread and make a meal out of it, bread is actually on the top of the 10 worst foods to eat. Now, you might wonder why. This is because most types of bread contain a high amount of carbohydrates that will disturb ketosis.
Although there is one way to eat bread, that is keto-friendly or low carb bread. This includes various types of bread like cloud bread, Ezekiel bread. Also, you can always use alternatives for bread to make wraps or sandwiches. Lettuce, cabbage, and zucchini are some top options you can consider when eliminating bread from your diet. Furthermore, you can add bread to your diet if it is made from almond flour and not regular flour.
2. Fried Foods
If you ask about what to avoid while being on a ketogenic diet or any other diet the answer will always be to omit fried items. The reason being, in addition to being totally unhealthy for the body, deep-fried items do not comply with keto guidelines. That means they contain an elevated number of saturated fats that becomes one of the core reasons for high bad cholesterol. Apart from that, habitual eating of fried items can lead to chronic diseases like cholesterol problems, obesity, and diabetes.
Fried French fries, deep-fried chicken, or any other eatable is full of trans fats that do not absorb in the blood once they reach the body. Therefore, you should avoid eating deep-fried items as they are among the top 10 worst foods to eat.
As an alternative, you can always blanch, boil, or steam the food items like chicken. In this way, you do not exceed the daily amount of carb intake and stay healthy. Moreover, you can also try to oven-bake or air-fry the food items to reduce the intake of saturated fats.
3. Processed Meats
You might ponder why processed meat is on the list of the top 10 worst foods to eat when meat is a good source of protein. There is a difference you need to understand. Fresh meat is a source of nutrients and proteins. Simultaneously, processed meat contains preservatives and refined sugar that leads to inflammation in the body.
Processed meat gives rise to starch and sugar consumption that completely disrupts your ketogenic diet. There is the incorporation of salt, too, that increases the unnecessary intake of sodium chloride. Hence, you should avoid eating processed meat like sausages, hot dogs, ham, canned meat, or anything that is not fresh.
If you ask what can you eat instead? Then the answer is simple: add fresh meat to your lifestyle as it provides proteins and healthy fats and can lead to an improvement in the quality of your life.
4. Starchy Vegetables
With most vegetables being healthy to consume on a keto diet, there are some vegetables that you should avoid. These vegetables are on the top 10 worst foods to eat because of the unhealthy nutritional contents. Now, what are the names of these vegetables?
Potatoes, peas, corn, sweet potatoes, carrots, and yams, to name a few. All of them are high in carbohydrates. Avoid those meals containing these vegetables, like a casserole that is primarily made from potatoes.
Are you having a hard time analyzing which vegetable to consume and which to avoid? Then follow a simple rule, avoid eating vegetables grown underground. That is as easy as it gets. This still leaves you with a lot of vegetables to make a part of your keto lifestyle.
If you are looking for alternatives to starchy vegetables then add cruciferous vegetables to your diet like spinach, broccoli, cauliflower, and more. Other keto-friendly vegetables are avocado, cabbage, and brussels sprouts.
5. Certain Fruits
There is a long list of fruits you can enjoy while being on keto; there are certain fruits that are on the top 10 worst foods to eat list. Yes, you need to be very careful of what you feed your body throughout the ketogenic diet.
You might consider all fruits healthy, but that is not the case. Certain fruits are not keto compliant as they possess high levels of sugar and carbs.
Fruits like bananas, apples, pineapples, oranges, grapes, mangoes, and papaya include more carbs than your daily intake amount. Therefore, you should avoid eating them if you want to enjoy positive keto results.
On the other hand, there is a list of fruits you can add to your diet, like blackberries, strawberries, watermelon, lemon, and tomatoes. Besides, you can also consume plums and kiwifruit.
All of them are keto-friendly fruits as they are very low in carbs and a good source of fiber. This means they keep you feeling full for longer periods.
6. Sweet And Sugary Items
There is no doubt why these types of foods are on the top 10 worst foods to eat radar. It is because you are restricted from eating sugar while on a ketogenic diet. But what if you do not stop eating sugar?
Well, let us rewind to the process of how ketosis works. While following the keto diet, you deprive your body of carbs, so it burns fat to produce energy. However, if you incorporate sugary items with high carbs, then your body will process those immediately as it is not used to consuming carbs anymore.
Similarly, you will lose all the gains from the keto diet if you do not stop eating sugar and high-carb foods. What are these foods? To be honest, the list is long. It includes candies, donuts, cakes, pastries, frostings, ice-creams, desserts, chocolates, sugary cereals, cookies, and much more.
Furthermore, other types of sugars you should completely omit from your diet are honey, agave nectar, raw sugars, and other syrups with hidden sugar levels.
This might be sad news for you because let us be honest, who does not like pasta? But in truth, it is among the top 10 worst foods to eat. The reason being is it is high in carbohydrates. Traditional or regular pasta contains more than 50 carbs in a single serving. Also, there is a chance you can exceed your daily intake of carbs if you add to your pasta items like cream and other trans fats. Therefore, you should avoid eating it if you really want your body to enter ketosis and burn fat.
The types of pasta you should eliminate from your diet are wheat flour-based pasta, rice-based pasta, and egg noodles.
However, some brands have come out with low-carb pasta you can try occasionally to satisfy your cravings. Apart from that, pasta is a no-no on the keto diet.
Although beans and legumes are high in protein and fiber, they do not fit well with the keto guidelines. The reason being is they are high in starch content along with carbs. Some legumes and beans that are off the charts are green peas, lentils, black-eyed peas, peanuts, and kidney beans. So, as a matter of fact, they should not be eaten if you are following a keto diet or generally wanting to live a carb-free life.
Just like beans and legumes, grains are forbidden on a keto diet. If you want your keto diet to yield effective results, make sure you eliminate all sorts of carbs and instead live off proteins and fat.
Therefore, some carbs you should skip eating are oatmeal, flour or corn tortillas, barley, rice, corns, or oats.
You might argue some food items are staples and healthy, like oats and oatmeal. But the truth is anything high in carbs does not go well with keto. So, it is advised you do not include these grains in your diet.
10. Low-Fat Dairy Products
If you are following the ketogenic diet for some time now, you would know full fat cream milk and other dairy products are fine to consume. In comparison, low-fat products contain a higher level of carbs and an increased level of sugar too.
While you can enjoy cheese, butter, cream, and full-fat milk, you need to give up on certain dairy products. These products are fat-free butter substitutes, evaporated skim milk, fat-free yogurts.
To make them taste better, a higher amount of sugar is incorporated that boosts the level of carbs you consume.
This is the list of the top 10 worst foods to eat and you should eliminate from your ketogenic diet.
Drinks You Should Avoid
It is not just foods that mess with your ketosis journey, but there are certain drinks too. Some of them are:
- Energy drinks
- Sports drinks
- Fruit juices
- Iced tea (sweetened)
- Hot chocolate
All the above-mentioned drinks contain a whopping level of carbs you need to avoid. Furthermore, they contain high levels of sugars and other preservatives that can be damaging to your heath.
Want to know what drinks you can have while not disturbing the keto guidelines? You can enjoy tea or coffee. Additionally, ensure plain water is a major source of hydration for you. Apart from it, bone broth, coconut water, and smoothies can be your best friends on low-carb and keto diets.
What Are the Benefits Of Skipping The Top 10 Worst Food To Eat?
Before you give up on something or adding it to your diet, it is essential you know why you are doing it. In this case, here are some reasons why you should cross the worst 10 food items from your eating list:
- It helps in getting rid of stubborn fat. So, if you are looking to get to the ideal weight, make sure you do not consume the top 10 worst foods.
- Increased triglycerides become the core cause of many problems; the keto diet helps in keeping them in check.
- It has proven to be effective for people with diabetes. It helps to control blood sugar levels.
- It helps to lower blood pressure. If you are someone with hypertension problems, make sure you make a habit of living without these top 10 worst foods.
- It helps support heart health.
- Ideal for people with acne problems or women facing PCOs.
The vast benefits are clear-cut examples of the effectiveness you will experience if you cut out these top 10 worst foods to eat from your diet.
Following a low-carb diet or ketogenic diet, to help you maintain a healthy lifestyle, it is important you keep track of your food consumption. What you feed your body, what exercise you are doing, how active you are, and your daily water intake. Together all of them will give you the desired results with fewer health-related issues.
There is no doubt the foods mentioned above can be very addictive, and you might crave them now and then. The real challenge is how you substitute these unhealthy options with healthier foods and manage to live a healthy life.
What do you think about the top 10 worst foods? Are you habitually eating these types of food, or are you able to go without them? Remember to share what you think are the healthier food options for people on the keto diet in the comment section below!