The Keyto program can be made simple by avoiding certain families of foods that can kick you out of ketosis. If you’re not sure about a food’s impact, use the Keyto food search to find the net carb, macro, and calorie counts. In addition, use the Keyto Breath Sensor to assess how certain foods impact your body. Here are the general food groups to avoid:
- Grains, including wheat (whole wheat as well), oats, barley, rice, quinoa, rye, corn, and buckwheat.
- Beans and Legumes, including lentils, kidney beans, chickpeas, lima beans, black beans, and green peas. Lupini and black soy beans are exceptions.
- Fruits, including bananas, oranges, pineapple, grapes, mango, kiwi, and watermelon. Raspberries, strawberries, and blackberries are exceptions.
- High-carb starchy vegetables: potatoes, sweet potatoes, yam, carrots, and yucca.
- All forms of sugar: honey, maple syrup, agave nectar, raw sugar
- Milk products, including low-fat milk, fat-free butter substitutes, low-fat cream cheese, and low-fat yogurt.
It’s important to remember that Net Carbs must be kept low if you want to stay in ketosis. For most people, this means eating roughly 20-40 grams of Net Carbs daily. In addition, remember to keep your protein intake moderate since too much can also kick you out of ketosis. Finally, eat fats only until you are satiated because eating too much can prevent weight loss.
Food to avoid on Keyto
Grains
All grains, including whole grains, and any foods that are made out of grains. Examples:
- Wheat
- Oats
- Barley
- Rice
- Corn
- Rye
- Quinoa
- Millet
- Bulgur
- Amaranth
- Buckwheat
- Sorghum
Beans and legumes
Steer clear, thanks to their high starch content. Some examples:
- Lentils
- Kidney beans
- Chickpeas
- Lima beans
- Black beans
- Pinto beans
- Fava beans
- Cannellini beans
- Black-eyed peas
Of note, Lupini beans and black soy beans are low in carbs and high in protein. They are great!
Fruit
Not all fruit is to be avoided, but many types are because of their high sugar content. Some include:
- Bananas
- Oranges
- Mandarins
- Tangerines
- Pineapples
- Grapes
- Mangos
- Papayas
- Kiwi fruit
- Watermelon
Berries are your best option for fruit and are recommended on the Keyto program.
High-carb starchy vegetables
As a rule of thumb, avoid starchy vegetables that grow below the ground. Instead, replaced them with leafy greens and vegetables that grow above the ground. Some common vegetables to avoid include:
- Potatoes
- Sweet potatoes
- Parsnip
- Carrots
- Yams
- Yucca
- Beans
- Corn
- Cherry tomatoes
Sugar
You probably already know that sugar essentially means carbs, but did you know that there are at least 56 different names for sugar?
Yes, sugar has many guises that appear on nutritional labels, which means it’s hidden in many types of foods. This is why it’s important to learn the most common synonyms for sugar by teach yourself how to read nutritional labels properly. Look out for the following sugars on labels:
- Honey
- Maple syrup
- Agave nectar
- Raw sugar
- High-fructose corn syrup
- Cane sugar
- Turbinado sugar
Milk and low-fat dairy products
A surprising food to avoid on a ketogenic program is milk. Milk is high in sugars, and the majority of people find it difficult to digest. There are low-carb, high fat plant-based alternative milks that you can have instead, such as coconut milk and almond milk.
Some full-fat dairy products, such as butter, heavy cream, cheese, sour cream and full-fat yogurt, have low carbs, high fat, and can be enjoyed occasionally. But their low-fat versions should be mostly avoided as they often contain sugar to augment their lack of taste. Any pre-shredded cheese should also be avoided- they are coated in potato starch to prevent the bits from sticking together. Those dairy foods to avoid include:
- Milk
- Fat-free butter substitutes
- Low-fat cream cheese
- Low-fat yogurt
- Skim milk
- Evaporated milk
Carb containing alcohol
With most diets, you’d be expected to give up alcohol completely, however this is not the case with Keyto. Because spirits and some wines contain zero or low amounts of carbs, you are able to consume them in moderation. But several popular alcoholic beverages, such as beer and cocktails, contain a lot of sugar that can kick you out of ketosis. Alcoholic drinks to avoid:
- Beer
- Cocktails with sugary mixers
- Sweet wines
Sugary drinks
Sugary drinks should be avoided because they will kick you out of ketosis. You should also limit the consumption of artificially sweetened beverages because they can trigger sugary cravings and long-term safety has not been established. You should prioritize water, sparkling water, coffee, and tea (without sugar).
Avoid the following drinks:
- Soda
- Fruit juice
- Vegetable juice
- Fruit smoothies
- Vegetable smoothies
- Tea or coffee with sugar
Processed foods
Processed and pre-packaged foods are notoriously bad for you no matter which diet you’re following. These foods are laden with nasty additives such as sugar, trans-fats, and preservatives to keep the food from going bad. Some examples:
- Candy
- Commercially baked goods
- Ice cream
- Margarine – some
- Soda
Artificial sweeteners
A lot of keto recipes call for sweeteners. Approach this with caution – many are known to spike blood sugar levels and cause cravings. Many that are in small packets even have dextrose (sugar) listed as the main ingredient. Some artificial sweeteners that could disrupt your ketosis are:
- Splenda / Sucralose
- Equal / Aspartame
- Acesulfame
- Saccharin
Alternatively, these sweeteners are ok for the Keyto program:
- Allulose
- Monk fruit
- Stevia
- Erythritol
Condiments
A number of our favorite everyday condiments contain lots of added sugar. Ketchup and barbecue sauce are some of the worst offenders. If you want to use condiments in your cooking, make your own or substitute them with low-carb alternatives. Some condiments to avoid include:
- Regular tomato ketchup
- Regular barbecue sauce
- Balsamic vinegar glaze
- Honey Mustard
- Jelly
Look for no-sugar-added options and read nutrition labels when selecting sauces.
Summary
To successfully maintain a low-carb, healthy fat diet, it’s essential to eliminate foods that contain sugar and most artificial sweeteners. There are plenty of available low-carb alternatives that won’t negatively affect ketosis and taste great. Searching the Keyto food search and reading other Keyto App articles can help you identify the best foods and those that should be avoided.