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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

The Keto Diet Avoid List | Dr. Jiwani's Naturopathic Nuggets Blog

Foods to AVOID on a Ketogenic Diet

 

Keto Diet Avoid List: Proteins

AVOID cancer-causing deli meats, due to nitrates (nitrites), BHA, BHT, Smoke flavour (unlisted toxic chemicals), fillers (SOY, carrageenan), corn syrup & aspartame.

 

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

Dried Fruit

Keto Diet Avoid List: Grains

Gluten Grains:

Wheat Barley Rye Spelt Kamut Millet Triticale Oatmeal

Corn

Rice

Gluten-Free Grains:

Basmati Brown Rice

Brown Rice Pasta

Brown Rice Crackers / Cake

Black Rice

Wild Rice

Quinoa

Amaranth

Teff

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

Hummus 

Ketchup 

 

Keto Diet Avoid List: Beverages

Alcohol: Beer, White Wine, Cocktails, Flavoured Alcohols, Liqueurs

Cashew Milk Unsweetened

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)

Kombucha

Nut Milks, Sweetened or Original

Rice Milk Unsweetened

Sports Drinks

Soda, Regular & Diet, Zero Colas

Keto Diet Avoid List: Sweeteners

Agave

Coconut Nectar

Coconut Sugar

Honey

Maple Syrup

Rice Syrup

Sugar Cane

The Keto Diet Avoid List | Dr. Jiwani's Naturopathic Nuggets Blog
Dr. Jiwani The Keto Diet Avoid List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog
Dr. Jiwani The Keto Diet Avoid List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

References

Agarwal N, Arkilo D, Farooq O, Gillogly C, Kavak KS, Weinstock A. Ketogenic diet: Predictors of seizure control. SAGE Open Medicine. 2017 

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.

Feinman RD, Fine EJ. Nonequilibrium thermodynamics and energy efficiency in weight loss diets. Theoretical Biology and Medical Modelling. 2007 Dec;4(1):27.

Freedman MR, King J, Kennedy E. Popular diets: a scientific review.

Gano L, Patel M, Rho JM. Ketogenic diets, mitochondria and neurological diseases. Journal of Lipid Research. 2014 May 20:jlr-R048975.

Gasior M, Rogawski MA, Hartman AL. Neuroprotective and disease-modifying effects of the ketogenic diet. Behavioural Pharmacology. 2006 Sep;17(5-6):431.

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.

Kosinski C, Jornayvaz FR. Effects of ketogenic diets on cardiovascular risk factors: evidence from animal and human studies. Nutrients. 2017 May 19;9(5):517.

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.

Mavropoulos JC, Yancy WS, Hepburn J, Westman EC. The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study. Nutrition & Metabolism. 2005 Dec;2(1):35.

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.

Morris MC, Evans DA, Bienias JL, Tangney CC, Bennett DA, Aggarwal N, Schneider J, Wilson RS. Dietary fats and the risk of incident Alzheimer disease. Archives of Neurology. 2003 Feb 1;60(2):194-200.

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

Paoli A, Grimaldi K, Toniolo L, Canato M, Bianco A, Fratter A. Nutrition and acne: therapeutic potential of ketogenic diets. Skin Pharmacology and Physiology. 2012;25(3):111-7.

Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. 2013 Aug;67(8):789.

Paoli A. Ketogenic diet for obesity: friend or foe?. International Journal of Environmental Research and Public Health. 2014 Feb 19;11(2):2092-107.

Prins ML, Fujima LS, Hovda DA. Age‐dependent reduction of cortical contusion volume by ketones after traumatic brain injury. Journal of Neuroscience Research. 2005 Nov 1;82(3):413-20

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.

Weber DD, Aminazdeh-Gohari S, Kofler B. Ketogenic diet in cancer therapy. Aging (Albany NY). 2018 Feb;10(2):164.

Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annual Review of Nutrition. 2009 Aug 21;29:21-41.

Westman EC, Mavropoulos J, Yancy WS, Volek JS. A review of low-carbohydrate ketogenic diets. Current Atherosclerosis Reports. 2003 Nov 1;5(6):476-83.

Wheless JW. History of the ketogenic diet. Epilepsia. 2008 Nov;49:3-5.

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.

Ketogenic Diet Myths

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #1:
A High Fat Diet Clogs Your Arteries

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #2:
A High Fat Diet Makes
Your Cholesterol High

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #3:
Your Brain Needs Carbs

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #4:
Low Carb Causes Vitamin Deficiencies

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #5:
Low Carb is Bad for Your Thyroid

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #6:
Low Carb is Bad for Your Kidneys

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #7:
Low Carb Makes You Depressed

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #8:
You Need Carbs to Exercise

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #9:
Low Carb is Bad for Your Gut Bacteria

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #10:
Low Carb is Bad for Your Bones

This information is for educational purposes only and does not advocate self-diagnosis.  Due to individual variability, consultation with a licensed health professional, such as a licensed naturopathic physician is highly recommended, prior to starting a natural treatment plan. For further information, see Terms of our Website.

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