It\u2019s 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.<\/p>\n
Food to avoid on Keyto<\/h2>\n
![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/32\/m_AdobeStock_277415593.jpeg\")
<\/p>\n
Grains<\/h3>\n
All grains, including whole grains, and any foods that are made out of grains. Examples:<\/p>\n
- \n
- Wheat<\/li>\n
- Oats<\/li>\n
- Barley<\/li>\n
- Rice<\/li>\n
- Corn<\/li>\n
- Rye<\/li>\n
- Quinoa<\/li>\n
- Millet<\/li>\n
- Bulgur<\/li>\n
- Amaranth<\/li>\n
- Buckwheat<\/li>\n
- Sorghum<\/li>\n<\/ul>\n
![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/33\/m_AdobeStock_139639492.jpeg\")
<\/p>\nBeans and legumes<\/h3>\n
Steer clear, thanks to their high starch content. Some examples:<\/p>\n
- \n
- Lentils<\/li>\n
- Kidney beans<\/li>\n
- Chickpeas<\/li>\n
- Lima beans<\/li>\n
- Black beans<\/li>\n
- Pinto beans<\/li>\n
- Fava beans<\/li>\n
- Cannellini beans<\/li>\n
- Black-eyed peas<\/li>\n<\/ul>\n
Of note, Lupini beans and black soy beans are low in carbs and high in protein. They are great!
\n![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/34\/m_AdobeStock_275657330.jpeg\")
<\/p>\nFruit<\/h3>\n
Not all fruit is to be avoided, but many types are because of their high sugar content. Some include:<\/p>\n
- \n
- Bananas<\/li>\n
- Oranges<\/li>\n
- Mandarins<\/li>\n
- Tangerines<\/li>\n
- Pineapples<\/li>\n
- Grapes<\/li>\n
- Mangos<\/li>\n
- Papayas<\/li>\n
- Kiwi fruit<\/li>\n
- Watermelon<\/li>\n<\/ul>\n
Berries are your best option for fruit and are recommended on the Keyto program.
\n![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/35\/m_AdobeStock_275778955.jpeg\")
<\/p>\nHigh-carb starchy vegetables<\/h3>\n
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.\u00a0<\/span>Some common vegetables to avoid include:<\/p>\n
- \n
- Potatoes<\/li>\n
- Sweet potatoes<\/li>\n
- Parsnip<\/li>\n
- Carrots<\/li>\n
- Yams<\/li>\n
- Yucca<\/li>\n
- Beans<\/li>\n
- Corn<\/li>\n
- Cherry tomatoes<\/li>\n<\/ul>\n
![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/36\/m_box-of-eggs-on-gray-surface-2204634.jpg\")
<\/p>\nSugar<\/h3>\n
You probably already know that sugar essentially means carbs, but did you know that there are at least 56 different names for sugar?<\/p>\n
Yes, sugar has many guises that appear on nutritional labels, which means it’s hidden in many types of foods. This is why it\u2019s 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:<\/p>\n
- \n
- Honey<\/li>\n
- Maple syrup<\/li>\n
- Agave nectar<\/li>\n
- Raw sugar<\/li>\n
- High-fructose corn syrup<\/li>\n
- Cane sugar<\/li>\n
- Turbinado sugar<\/li>\n<\/ul>\n
![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/37\/m_AdobeStock_197603586.jpeg\")
<\/p>\nMilk and low-fat dairy products<\/h3>\n
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.<\/p>\n
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 \u00a0sugar 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:<\/p>\n
- \n
- Milk<\/li>\n
- Fat-free butter substitutes<\/li>\n
- Low-fat cream cheese<\/li>\n
- Low-fat yogurt<\/li>\n
- Skim milk<\/li>\n
- Evaporated milk<\/li>\n<\/ul>\n
![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/38\/m_AdobeStock_134647366.jpeg\")
<\/p>\nCarb containing alcohol<\/h3>\n
With most diets, you\u2019d 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:<\/p>\n
- \n
- Beer<\/li>\n
- Cocktails with sugary mixers<\/li>\n
- Sweet wines<\/li>\n<\/ul>\n
![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/39\/m_cocacola.jpg\")
<\/p>\nSugary drinks<\/h3>\n
Sugary drinks should be avoided because they will kick you out of ketosis. \u00a0You 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).<\/p>\n
Avoid the following drinks:<\/p>\n
- \n
- Soda<\/li>\n
- Fruit juice<\/li>\n
- Vegetable juice<\/li>\n
- Fruit smoothies<\/li>\n
- Vegetable smoothies<\/li>\n
- Tea or coffee with sugar<\/li>\n<\/ul>\n
![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/40\/m_mm-candy.jpg\")
<\/p>\nProcessed foods<\/h3>\n
Processed and pre-packaged foods are notoriously bad for you no matter which diet you\u2019re following. These foods are laden with nasty additives such as sugar, trans-fats, and preservatives to keep the food from going bad. Some examples:<\/p>\n
- \n
- Candy<\/li>\n
- Commercially baked goods<\/li>\n
- Ice cream<\/li>\n
- Margarine – some<\/li>\n
- Soda<\/li>\n<\/ul>\n
![\"\"](\"https:\/\/34.94.124.19\/wp-content\/uploads\/2018\/09\/Zero-Sweeteners-1.jpg\")
<\/p>\nArtificial sweeteners<\/h3>\n
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:<\/p>\n
- \n
- Splenda \/\u00a0Sucralose<\/li>\n
- Equal \/\u00a0Aspartame<\/li>\n
- Acesulfame<\/li>\n
- Saccharin<\/li>\n<\/ul>\n
Alternatively, these sweeteners are ok for the Keyto program:<\/p>\n
- \n
- Allulose<\/li>\n
- Monk fruit<\/li>\n
- Stevia<\/li>\n
- Erythritol<\/li>\n<\/ul>\n
![](\"https:\/\/storage.googleapis.com\/keyto-food\/uploads\/code_photo\/photo\/41\/m_tomatoes-ketchup-sad-food-161025.jpeg\")
<\/p>\nCondiments<\/h3>\n
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:<\/p>\n
- \n
- Regular tomato ketchup<\/li>\n
- Regular barbecue sauce<\/li>\n
- Balsamic vinegar glaze<\/li>\n
- Honey Mustard<\/li>\n
- Jelly<\/li>\n<\/ul>\n
Look for no-sugar-added options and read nutrition labels when selecting sauces.<\/p>\n
Summary<\/h2>\n
To successfully maintain a low-carb, healthy fat diet, it\u2019s 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. \u00a0Searching the Keyto food search and reading other Keyto App articles can help you identify the best foods and those that should be avoided.<\/p>\n","protected":false},"excerpt":{"rendered":"
Find out what foods you should avoid while following the Keyto Program.<\/p>\n","protected":false},"author":1,"featured_media":3123,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[44],"class_list":["post-310","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-keyto"],"_links":{"self":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/posts\/310","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=310"}],"version-history":[{"count":0,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/posts\/310\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/media\/3123"}],"wp:attachment":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=310"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=310"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=310"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}