List of Foods You Strictly Cannot Eat On A Keto Diet
A comprehensive list of disallowed Keto ingredients that you strictly need to eliminate for a healthy Keto Diet, Paleo Diet, Atkins Diet or an LCHF Diet
Which ingredients can or cannot be consumed is one of the hottest topics of debate among Keto Diet followers. Especially the newbies think that doing a Keto Diet is about eating a set of food ingredients that will make them lose weight. The Ketogenic Diet, for the most part, is not ingredients dependent. It is a dietary regime that relies on the macro and micro nutrients in your diet. The heavy lifting of the Keto Diet is done through a specific ration of Carbs, Fats & Protein. This is then followed by supplementing the diet with micronutrients. You can skip to the last section to find the complete list of ingredients and foods that you cannot eat on a Keto Diet.
People usually ask questions like “Can I eat carrot on a Keto Diet?” or ” Can I drink milk on Keto?” So which ingredients are Keto Compliant and where can you find a complete list of Keto compliant ingredients? These questions cannot be answered in black and white and secondly there is no such comprehensive list till now.
Whether an ingredient can be consumed on a Keto Diet is not only determined only by its nutrient composition. It’s also determined by how much of that ingredient you are planning to consume. So typical advice about carrots is that “You cannot eat carrots on Keto” but as long you are within your daily Carb, Protein and Fats intake limit you will be fine. A simple rule of thumb is as follows
Total Carbs (Restrict to 50-55g per day) = Net Carbs (Restrict to 20-25g per day) + Dietary Fibre
So go out and get yourself a carrot! With that said, there are indeed a list of ingredients that are a STRICT NO-NO from both Keto and health perspective. Disallowed Keto ingredients are as follows
Additives & Exogenous Ketones:
- Artificial flavours including food colours and artificial seasonings
- Gluten (Wheat Protein) – has harmful inflammatory properties and prevents the body from reaching fat burning state
- Alcohol Ketone Bodies
- Ketone Esters
Sugars & Sweeteners:
- All types of sugar – White, Brown Sugar, Date, Cane, Invert or anything else
- Corn Syrup
- Artificial sweeteners such as Saccharin, Cyclamate, Acesulfame, Aspartame
- Partially-hydrogenated oils
- Soybean and extracted fats
Everyday, new ingredients are launched in the world of Keto. This list of Disallowed Keto Ingredients will be updated regularly for the benefit of everyone.