While you want to keep your carbs as low as possible on keto, here are some low-carb foods you should avoid. While you’re only allotted 20 net carbs a day, there are some foods with zero or extremely low carbs that are still not good for you to consume. Try to stay away from these “no carb” or “low carb” foods and additives.
In terms of fats that you can have, margarine is among the worst ones to use when you are on a keto diet or any other diet. Margarine does have nearly zero carbs at 0.1 grams of carbohydrates per tablespoon. However, butter also has zero carbs, so there is no reason you shouldn’t go for the real thing.
Margarine is made from vegetable oil, which is one of the few oils you want to avoid on the ketogenic diet. A better option is to just get the regular, real butter, getting those fats without the added trans fats. Grass-fed butter is ideal, but when the choice is between non-grass-fed butter and margarine, always go for the butter.
It can be tempting to have liquor on a regular basis since clear liquors have little to no carbohydrates, but they can stall your weight loss and even knock you out of ketosis. The reason they lead to a stall is that your body needs to burn off all the alcohol before it will burn fat.
On a typical day, the alcohol is burned instead of any fat, so you won’t lose anything during those days. Drinking occasionally won’t do much harm, but daily drinking can lead to no weight loss and will eventually knock you out of ketosis.
These sweeteners might have zero carbs, but they are still not good for you. Artificial sweeteners aren’t natural and often lead to sugar cravings. The lack of carbs isn’t always worth being able to make faux sweets with them since you might then crave the real thing. It is better to stick to the most natural sweeteners you can that don’t have carbs, like Stevia.
High Amounts of Protein
When you want something with high fat and no carbs, meat is usually the best option. However, meat, poultry, and seafood also have a lot of protein. On a keto diet, your protein should be moderate, so try to break up your meals with more veggies, nuts, and even some berries for sweetness. In my opinion, if you have a lot of body fat to lose, then don’t eat a high-fat diet. Burn your own body fat stores first. This was how I was able to lose 100 pounds in 100 days.
Once you’ve reached your fat loss goals, you can start to gradually increase the fats you’re consuming. The debate goes on about overconsuming too much animal protein, and yes glucogenesis is real, but if fat loss is a goal, you’re not doing any harm in eating larger portions of animal protein until your full.
What Fruits Can I Eat On A Ketogenic Diet?
From time to time you may be able to indulge in a modest amount of fruit as a treat, while still staying in ketosis. Add a dollop of unsweetened whipped cream if you choose.
Here are 10 fruits you can eat on a ketogenic diet, along with the net carbs contained in one serving:
- Raspberries: Half a cup (60 grams) contains 3 grams of carbs.
- Blackberries: Half a cup (70 grams) contains 4 grams of carbs.
- Strawberries: Eight medium-sized (100 grams) contain 6 grams of carbs.
- Plum: One medium-sized (65 grams) contains 7 grams of carbs.
- Kiwi: One medium-sized (70 grams), contains 8 grams of carbs.
- Cherries: Half a cup (75 grams) contains 8 grams of carbs.
- Blueberries: Half a cup (75 grams) contains 9 grams of carbs.
- Clementine: One medium-sized (75 grams) contains 9 grams of carbs.
- Cantaloupe: One cup (160 grams) contains 11 grams of carbs.
- Peach: One medium-sized (150 grams) contains 13 grams of carbs.
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