The Keto Diet Avoid List
Naturopathic Nuggets about the Ketogenic Diet
- The Ketogenic Diet is a century old remedy for epilepsy, that is now proven neuroprotective, affecting other neurological disorders including Alzheimer’s & Parkinson’s Disease.
- The Ketogenic Diet has been researched to improve many conditions including Acne, Autoimmune Diseases, Cancer, Diabetes, Heart Disease, Metabolic Syndrome, Polycystic Ovary Syndrome (PCOS), Traumatic Brain Injury & Concussions and Obesity
- A ketogenic diet consists of 70% healthy fats, 25% quality protein and 5% carbs to trigger ketosis for optimal fat burning and weight loss.
- To reach ketosis it is critical to avoid eating too many carbs or too much protein as either can become fuel for the body & brain. The key is to minimize carbs and increase fat to promote fat burning but prevent starvation which would cause muscle wasting.
- Side effects of ketosis include constipation, diarrhea, heart palpitations, keto breath, keto flu, leg cramps, reduced stamina & fitness. They are often the result of dehydration and/or salt deficiency, and usually resolve within a few weeks.
- Please consult your licensed Naturopathic Physician for assistance with the Ketogenic Diet if you suffer from diabetes, heart disease, gallbladder or pancreatic disease, or are taking prescription medications.
The Keto Diet Avoid List
The Keto Diet Avoid List is crucial to understand which foods are unacceptable to eat on a ketogenic diet as it is ultra low carb. To reach ketosis it is critical to avoid eating too many carbs or too much protein as either can become fuel for the body & brain. The key is to minimize carbs and increase fat to promote fat burning but prevent starvation which would cause muscle wasting.
Counting carbohydrate amounts may be necessary at first until you come to understand which foods are beneficial to these goals, but if you avoid the foods recommended, focusing instead on the Keto Diet Food List, you should achieve & maintain your fat burning status.
Healthy Fats 70% Quality Protein 25% Carbohydrates 5% ~ 20 grams
Foods to AVOID on a Ketogenic Diet
Keto Diet Avoid List: Proteins
Keto Diet Avoid List: Carbohydrates
Keto Diet Avoid List: Fruits
Apple Pear Peach Nectarine Plum Prune Berries Grapefruit Watermelon Mango Passionfruit Guava Longan Lychee Kiwi Pineapple Papaya Apricot Jackfruit Pomegranate Cherries Honeydew Canteloupe Banana Orange Grapes
Keto Diet Avoid List: Grains
Wheat Barley Rye Spelt Kamut Millet Triticale Oatmeal
Basmati Brown Rice
Brown Rice Pasta
Brown Rice Crackers / Cake
100% Buckwheat Flour
100% Buckwheat Pasta (Soba Noodles)
Keto Diet Avoid List: Legumes
Pinto Kidney Navy Lima Black Adzuki Moong Beans Lentils (Dahl) Peas Soybeans Garbanzo (Chana flour) Hummus String Beans Edamame Beans & Tofu
Keto Diet Avoid List: Starchy Vegetables
CARROT family: Carrots
GOURD family: Squashes
MORNING GLORY / SWEET POTATO family: Sweet Potato
NIGHTSHADE family: Red Potato (New Potato), Russet Potato, White Potato
OTHER: Beets Cassava Taro Yam
BANANA family: Plantain
Keto Diet Avoid List: Condiments
Keto Diet Avoid List: Beverages
Alcohol: Beer, White Wine, Cocktails, Flavoured Alcohols, Liqueurs
Coffee & Tea Drinks: Latte, Frappucino, Espresso, Mocha, Chai Latte
Dairy: Organic, Cow & Goat Milk, Kefir, Yogurt
Fruit Juice: AVOID all soda, fruit juice, fruit nectar, fruit drinks, fruit beverages & fruit cocktails (corn syrup, water & flavouring), including “healthier” juices claiming complete purity & “not from concentrate” (unlisted additives & re-added flavour)
Nut Milks, Sweetened or Original
Soda, Regular & Diet, Zero Colas
Keto Diet Avoid List: Sweeteners
Ketogenic Diet Myths
Brehm BJ, Seeley RJ, Daniels SR, D’alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism. 2003 Apr 1;88(4):1617-23.
Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. 2013 Oct;110(7):1178-87.
Ketogenic diet [Internet]. En.wikipedia.org. 2018 [cited 28 October 2018]. Available from: https://en.wikipedia.org/wiki/Ketogenic_diet
Khodadadi S, Sobhani N, Mirshekar S, Ghiasvand R, Pourmasoumi M, Miraghajani M, Dehsoukhteh SS. Tumor cells growth and survival time with the ketogenic diet in animal models: a systematic review. International Journal of Preventive Medicine. 2017;8.
Martin CK, Rosenbaum D, Han H, Geiselman PJ, Wyatt HR, Hill JO, Brill C, Bailer B, Miller‐III BV, Stein R, Klein S. Change in food cravings, food preferences, and appetite during a low‐carbohydrate and low‐fat diet. Obesity. 2011 Oct;19(10):1963-70.
Mayer SB, Jeffreys AS, Olsen MK, McDuffie JR, Feinglos MN, Yancy Jr WS. Two diets with different haemoglobin A1c and antiglycaemic medication effects despite similar weight loss in type 2 diabetes. Diabetes, Obesity and Metabolism. 2014 Jan;16(1):90-3.
Nakamura K, Tonouchi H, Sasayama A, Ashida K. A Ketogenic Formula Prevents Tumor Progression and Cancer Cachexia by Attenuating Systemic Inflammation in Colon 26 Tumor-Bearing Mice. Nutrients. 2018 Feb 14;10(2):206.
New Adult Obesity Maps [Internet]. Centers for Disease Control and Prevention. 2018 [cited 14 October 2018]. Available from: https://www.cdc.gov/obesity/data/prevalence-maps.html
Rauch JT, Silva JE, Lowery RP, McCleary SA, Shields KA, Ormes JA, Sharp MH, Weiner SI, Georges JI, Volek JS, D’agostino DP. The effects of ketogenic dieting on skeletal muscle and fat mass. Journal of the International Society of Sports Nutrition. 2014 Dec 1;11(S1):P40.
Reger MA, Henderson ST, Hale C, Cholerton B, Baker LD, Watson GS, Hyde K, Chapman D, Craft S. Effects of β-hydroxybutyrate on cognition in memory-impaired adults. Neurobiology of Aging. 2004 Mar 1;25(3):311-4.
Smith RN, Mann NJ, Braue A, Mäkeläinen H, Varigos GA. The effect of a high-protein, low glycemic–load diet versus a conventional, high glycemic–load diet on biochemical parameters associated with acne vulgaris: A randomized, investigator-masked, controlled trial. Journal of the American Academy of Dermatology. 2007 Aug 1;57(2):247-56.
Sumithran P, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J. Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. 2013 Jul;67(7):759.
Vargas S, Romance R, Petro JL, Bonilla DA, Galancho I, Espinar S, Kreider RB, Benítez-Porres J. Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial. Journal of the International Society of Sports Nutrition. 2018 Dec;15(1):31.
Veldhorst MA, Westerterp-Plantenga MS, Westerterp KR. Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet–. The American Journal of Clinical Nutrition. 2009 Jul 29;90(3):519-26.
Volek JS, Phinney SD, Forsythe CE, Quann EE, Wood RJ, Puglisi MJ, Kraemer WJ, Bibus DM, Fernandez ML, Feinman RD. Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. 2009 Apr 1;44(4):297-309.
Xie G, Zhou Q, Qiu CZ, Dai WK, Wang HP, Li YH, Liao JX, Lu XG, Lin SF, Ye JH, Ma ZY. Ketogenic diet poses a significant effect on imbalanced gut microbiota in infants with refractory epilepsy. World Journal of Gastroenterology. 2017 Sep 7;23(33):6164.
Young KW, Greenwood CE, Van Reekum R, Binns MA. A randomized, crossover trial of high-carbohydrate foods in nursing home residents with Alzheimer's disease: associations among intervention response, body mass index, and behavioral and cognitive function. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences. 2005 Aug 1;60(8):1039-45.
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