The keto or ketogenic diet is one of the most commonly used alternatives to lose weight or define muscle. This is a proposal rich in fat and protein but very low in carbohydrates, so there are many foods that should be avoided with your practice. We tell you what are the prohibited foods in the keto diet and how to replace them on a daily basis.
Foods not suitable for a keto or ketogenic diet
To achieve ketosis or formation of ketone bodies that is what is intended with the keto diet, it is essential minimize carbohydrate intake which constitutes the main energy fuel of our body.
Thus, the hydrates that are the nutrient that brings more calories to a healthy diet and therefore are so popular, they cannot be present in amounts greater than 10% of the calories of the day.Direct to the Palate What is the keto diet, who can follow it and 41 recipes that adapt to it
Therefore, among prohibited foods on a keto diet The main sources of hydrates are found as follows:
Sugars and everything that includes it
Of course, one of the main sources of hydrates in the current diet are the sugarsTherefore, everything that includes them should be avoided in a keto diet.
From sugar as a sweetener to sugary drinks, fruit juices, goodies, buns, commercial ice cream, sauces, commercial snacks, cookies and the like are foods not fit for a keto diet and of course, unhealthy too.
Cereals and derivatives (including whole grains)
The grain They are one of the great sources of hydrates in our diet and are those that are recommended as a source of energy next to legumes. However, in the keto diet they are not allowed even in minimum quantities, we will even have to avoid whole grains.
Thus, no rice, oatmeal, breads, whole or refined flours, barley, rye or pseudocereals such as quinoa are admitted to the keto diet.
Due to the elimination of this large group of foods so popular in our diet, the keto diet is not easy to carry out.
Although they have many vegetable proteins and fiber, vegetables They are also a great source of hydrates. Thus, except the peanut which has very little amount of hydrates and rather provides protein and fat, the rest of the legumes are not admitted to the keto diet.
Of course, legume derivatives such as soy flour, textured soy or chickpea flour, or vegan "cheese" based on legumes neither are they accepted in the keto diet due to its rich in carbohydrates.
Fresh and dehydrated fruits
The fruits They are generally a good source of hydrates, especially natural sugars as well as other components that are beneficial to health. Therefore, they are not allowed in the keto diet.
Sometimes we can use a minimum of fresh tomato that is a fruit reduced in carbohydrates or, a little of a fruit rich in water such as lemon or lime. But in general they are not allowed in the keto diet excepting oily fruits very reduced in hydrates such as olives, capers or avocado.
Of course, dehydrated fruits that further concentrate their hydrates or sugars are not allowed at all in the keto diet.
Vegetables (especially starchy)
The vegetablesLike fruits, they are a source of carbohydrates of excellent quality. However, most of them exceed 5% of hydrates and therefore, are not allowed in the diet.
Ketosis can be maintained and therefore eventually allowed the intake of a minimum amount of zucchini, lettuce or eggplant which are vegetables rich in water and reduced in hydrates. However, in general, its presence in the usual diet should be avoided.
Because alcoholic beverages provide ethanol that is used as a priority as a source of energy, its intake hinders ketosis or what is the same, the burning of fats that is the ultimate goal of the keto diet.
Therefore, no alcoholic beverage inside is admitted to a ketogenic diet.
Milk, vegetable drinks or sugary yogurts
Believe it or not, milks and yogurts, even vegetables, can be very limited or banned completely in the keto diet. Especially sugary or flavored alternatives are not allowed which are the ones with the highest proportion of hydrates.
The Milk and yogurt without sugar and natural can be included in small proportions because they are also a source of natural sugars as is the case with fruits.
Therefore, the dairy that always predominates in keto diets is the cheese in all its variants.In VitónicaAll you have to know about the keto or ketogenic diet: this is how it is done and it affects your body
As we can see, food is limited to meat and fish in general, eggs, cheeses, nuts, seeds, oils and avocados, olives, peanuts and capers.
The best replacements for a keto diet
Since we will miss the breakfast cereals, or derivatives thereof such as bread, as well as we can miss the intake of a fruit or vegetable salads, the ideal is to look for replacements for the same keto diet.
So, for example, some suggestions are:
- Cloud bread or cloud bread: it is ideal to replace the bread traditional rich in carbohydrates and have an option to prepare sandwiches or spread with peanut butter for breakfast.
- Chocolate and almond nougat with olive oil: it is a good option to calm the anxiety that can generate the absence of sweets or chocolates with sugar, especially if we are used to its consumption.
- Avocado Truffles: it's like the previous option, a "sweet" alternative, fit leg keto diet.
- Hake salad: for those who miss salads, this is a good protein alternative in which we recommend halve or more vegetables and fruits present among the ingredients.
- Wrap or tacos of lettuce with sauteed veal: to replace wheat or corn tortillas We can use fresh lettuce leaves that in the small amounts used do not interfere with ketosis. Of course, we recommend reducing the vegetables used in the recipe.
- Roasted pumpkin seeds or seeds: ideal as snack or snack between hours and ideal to replace chips or other commercial options with flour and sugars included.
We see that to carry a keto diet and that this is not uphill given the large amount of Forbidden food that includes, it is important to be creative and go to the kitchen.