8 Foods to Avoid on the Keto Diet

The keto diet is a hyper-specific and niche eating regimen involving minimal to no carbohydrates alongside a fairly low daily overall calorie intake. In recent years, the ketogenic diet—or “eating keto”—has become extremely popular, and its potential efficacy continues to be widely studied. If you’re considering or have decided to take this diet path, knowing what not to eat may end up influencing how well your body adapts and changes in accordance with the results you seek, if at all.

“Some of the pros of the diet are that people do lose weight and oftentimes pretty quickly,” explains Amy Goodson, MS, RD, CSSD, LD, and board-certified specialist in sports dietetics. “While many people lose weight on the keto diet, it does not necessarily mean it is good for you. Many keto-diet lovers eat very little fiber, which is essential for proper gut and heart health.”

Prioritizing dietary fiber is great and can contribute to a healthy and well-functioning digestive system. That being said, balancing nutrients like protein and healthy fats, while on keto will be most crucial in giving your body what it needs. High protein foods facilitate your body’s fat-burning process, as it burns more calories to digest. And on the other hand, eating more healthy fats (in moderation, of course) can make your body feel fuller for longer, which is a great resource in trying to lose weight in a healthy way.

Before you jump into this type of diet, it’s beneficial to know what foods do not fall under the umbrella of acceptable keto items to eat. So, without further ado, these are 8 foods you should avoid when sticking to the keto diet.


Sugar-sweetened beverages

sugary beverages

According to News Medical, to enter into ketosis—a metabolic state where one’s body can ultimately burn fat in lieu of carbs for energy—you should only eat around 20–50 grams of carbohydrates each day. Sugary drinks, such as sodas, sports drinks, juices or fruit-flavored beverages, and sweet teas, tend to be high in added sugars and carbohydrates. If trying to follow a keto diet, consuming too many of these kinds of beverages can cause the body to revert back to breaking down carbohydrates for energy instead…

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