Keto mistakes you didn’t know you were making: 8 foods to avoid

The ketogenic diet, known for its high fat, moderate protein and low carbohydrate composition, requires careful selection of foods to maintain a state of ketosis. However, many individuals new to this lifestyle often make the mistake of including certain foods that may inadvertently impede their progress.

Keto dieters beware!

In an interview with HT Lifestyle, Rahul Kamra, Keto Coach and Founder of Ketorates, highlights five common foods that should be avoided on a ketogenic diet, especially for those following a keto plan –

1. Dairy products: While dairy products can be a valuable source of fat, products like milk and yogurt should be consumed with caution. Even small amounts like 50 to 75 grams can contain enough carbohydrates to knock you out of ketosis. It’s important to keep a careful eye on dairy intake to avoid derailing your keto efforts.
2. Coconut water: Coconut water, often praised for its hydrating properties, is rich in carbohydrates. A serving of 250 to 300 ml can contain enough carbohydrates to disrupt ketosis. Despite its health benefits, those strictly following the keto diet should avoid coconut water.
3. Some vegetables: Legumes and starchy vegetables such as peas, corn and carrots are surprisingly rich in carbohydrates. These commonly eaten vegetables are easily mistaken for keto-friendly, but they may contain more carbohydrates than the amount allowed on a ketogenic diet.
4. Traditional Indian Flour: Flours like ragi, bajra and jowar are often recommended for low-carb diets, especially for diabetics. However, they are not keto-compliant and should not be consumed on a ketogenic diet. These grains, while nutritious, have more carbs than the amount acceptable in a keto lifestyle.
5. Processed Items: Ingredients like xanthan gum, tapioca starch, and vital gluten are commonly used as binders or thickeners in gluten-free and low-carb recipes. However, they can contribute hidden carbs that add up quickly, making them unsuitable for a strict ketogenic diet.

Avoid these keto mistakes:

Sharing her expertise on this, Dr. Rohini Patil, Nutritionist and Founder of Nutrisystem Lifestyle, said, “The ketogenic diet is low in carbohydrates and high in fat, a combination that drives the body’s metabolism towards ketosis, wherein the body burns fat for fuel instead of carbohydrates. While this diet can be great for weight loss and concentration, there are certain foods that should be avoided.”

According to him, here are 5 important foods to avoid that can throw you out of ketosis:

1. Avoid sugary foods like candy and soda, including baked goods. Avoid sugary foods like candy and soda, including baked goods. By increasing insulin levels, they knock you out of ketosis completely. Always check labels for hidden sugar in packaged foods.
2. Starchy vegetables like potatoes, corn and sweet potatoes are rich in carbohydrates. You should eat low-carb vegetables like spinach, kale, broccoli. These provide essential nutrients without having a huge impact on your ketosis.
3. The starches in bread, pasta, and rice raise blood sugar levels and are prohibited on a keto diet. In fact, whole grains can also kick you out of ketosis. Replace them with keto-friendly options like cauliflower rice or products made with almond flour.
4. Fruits that are high in sugar include bananas, apples and grapes. Instead have small portions of berries like strawberries and raspberries, as they are not very high on the carb list and are powerhouses of antioxidants. Pair it with a bowl of mixed seeds to avoid blood sugar spikes.
5. While cheese and butter easily fit into the keto diet, milk and yogurt are quite problematic. Milk contains lactose, a sugar that can disrupt your ketosis. Try unsweetened almond milk or full-fat Greek yogurt in small amounts instead.

Always check labels and eat whole, unprocessed foods whenever possible to maintain your ketosis!