Posted on September 10, 2019
Foods to Avoid When Using a Ketogenic Diet for Weight Loss
It is important to know what types of foods you should avoid in order to remain in optimal ketosis conditions. The essence of reducing carbohydrates in the ketogenic diet is only to induce the state of ketosis.
Protein and fat are therefore regulated as a way to stop the body from adapting to these dietary modifications.
The ketogenic diet naturally encourages the consumption of healthy fats. It functions as the main energy for the body during the state of ketosis.
Most ketogenic diets consume around 60 to 80% of the daily calorie intake from fat. However, this value depends on the intended dietary goals. In the treatment of epilepsy, 90% of daily calorie intake comes exclusively from fat.
Below are some tips on choosing the best type of fat to be included in your ketogenic diet.
Polyunsaturated fat (PUFA) Omega-6
When consumed in large quantities, omega-6 fatty acids can cause inflammation in the body. This can be just as damaging as increasing sugar consumption.
Also, seed or nut-based oils should be avoided because they are also high in omega-6 which can have an inflammatory effect.
Some polyunsaturated fatty acids and peanut-based oils that must be avoided include:
Canola Oil, Corn Oil, Cotton Seed Oil, Flax Oil, Grape Seed Oil, Peanut Oil, Safflower Oil, Sesame Oil, Soybean Oil, Sunflower Oil, Vegetable Oil, Walnut Oil
Hydrogenated and Trans Fats
Tran’s fat is the most inflammatory of all fats. Several studies have noted that foods containing trans fats increase the risk of developing heart disease and cancer.
Also, avoid commercial mayonnaise and salad dressing and if it can't be avoided, check the carbohydrate content and include the amount in your carbohydrates. You can know more about keto diet foods via headsuphealth.com/blog.
Your choice of protein in the ketogenic diet is very important. Your protein can affect your diet over time. Animals that have been treated with steroids and antibiotics have the potential to cause health problems.
It is always best to buy livestock that is grass-fed, organic and free. Avoid animals that are fed hormones, especially with rBST.
Also, when buying processed meat products, you should check the carbohydrate content as they may be added through the extenders and fillers used. You should also avoid meat that has been cured with sugar or honey.
Reducing carbohydrate food intake is the main focus of the ketogenic diet. However, the level of carbohydrate intake restriction is largely based on the level of individual activity and metabolic rate.
Keeping your carbohydrate intake less than 30 grams a day will help you stay in ketosis. However, individuals who have a healthy metabolism and those who have a higher metabolic rate (such as athletes) are able to eat as much as 50 grams of carbohydrates every day.
Some common carbohydrates that should be avoided include the following grain and grain products:
Amaranth, Barley, bread crumbs, bread, buckwheat, Bulgur, cakes, pastries, corn chips, cornbread, cornbread, crackers, grits, Kashi, muffins, oatmeal, oats, pancakes, pasta, pies, polenta, popcorn, pretzels, quinoa, rice, bread, rye, sorghum, spelled, tar, tortillas, triticale, waffles, oats
Vegetables are the main source of carbohydrates in the ketogenic diet. Also, many vegetables grow in starchy soil and contain lots of carbohydrates.
You should limit your consumption of Brussels sprouts, green beans, and the pumpkin because carbohydrates can add up quickly.