Are you ready to start this new slimming journey called the ketogenic diet? Optimal! But are you sure you really know everything?
Just to be sure to start off on the right foot, we want to help you understand the basics of this diet which has a very strict plan to respect and which does not allow for mistakes (or only minimally!)
So, after having listened to the very useful advice of your nutritionist, we too want to give you some clarifications regarding food in particular.
Ketogenic diet prohibited foods: this is the watchword from which our advice starts, to remind you what you shouldn't eat, and what happens if you decide to go your own way without paying attention to these indications.
But there's more: we'll also talk about those foods that are partially allowed and those that you can buy and eat without fear.
So keep the shopping list close to you in order to cross out the items you will find on the ketogenic diet black list.
The basics of the ketogenic diet
What is the Ketogenic Diet? If you are about to start this journey, you certainly already know something about it, but brushing up on the basic concepts is always helpful. If, on the other hand, you are a beginner, listen well because without knowing the details you risk only wasting time and effort, but unfortunately the weight will remain unchanged.
The ketogenic diet, also known as a high protein diet, invites you to eat foods that contain proteins and fats, to the detriment of carbohydrates which must be drastically reduced to obtain the desired results. The goal is to use fat as energy fuel in order to lose weight, losing fat mass but developing muscle mass.
Ketogenic is a term that derives from ketones and which is therefore inevitably linked to the concept of ketosis. In fact, this state in which the body is induced to burn fat, in the absence of carbohydrates, is called ketosis, the actual metabolic state that allows for more immediate weight loss.
But this is exactly where the hardest part comes: activating ketosis isn't child's play if you don't follow the rules! You have to change your diet, change your habits, eliminate or reduce some foods from your weekly planner and balance the nutrients according to the dictates of the ketogenic diet. But don't be afraid to make a mistake: we are here to give you all the notions you need. Let's start immediately with the distribution of macronutrients.
Carbs, Fats, and Proteins: How do you break them down on keto?
To know and understand the prohibited foods in the ketogenic diet, it is first necessary to know what is the right distribution of nutrients that the body needs to activate the state of ketosis.
In fact, starting from the assumption that carbohydrates block or inhibit ketosis, it is clear that their contribution must be minimal.
But to be even clearer let's talk in percentages:
- Carbohydrates 5-10%
- Fats 60-75%
- 20-35% proteins.
When you read 5-10% it means you should not exceed the range of 20 to 50 grams per day. What happens if you go wrong? Maybe nothing for once, but if you do it repeatedly, weight loss will be reduced and you'll have to start all over again because ketosis is not a mechanism that you can pause at will, but it needs specific technical times to restart. It usually takes at least 2-4 days.
Naturally this leads us to talk about food: what to avoid in order not to find yourself in the starting situation and therefore slow down the entire journey?
Let's get straight to the heart of the topic and describe the foods prohibited in ketogenic.
Ketogenic diet prohibited foods
To successfully deal with this keto phase of your life, we will explain in detail which foods are prohibited in ketogenic. If you already have them in the pantry for a while, leave them aside and do a new shopping with what you need to develop your 21-day planner: planning the menu in advance can help to avoid mistakes and temptations.
The foods that you will find in this black list are those that usually give the body an energy boost. Now, however, the body must draw elsewhere on this sort of fuel and therefore turn to the fat reserves which will therefore have to increase, together with the proteins, to avoid being later affected by a nutritional decline.
So here are the strictly prohibited foods in ketogenic.
Bread, pasta and rice
For a few weeks you will have to give up bread, pasta and rice. Among the foods they are the ones richest in carbohydrates and therefore not suitable for accelerating entry into ketosis and for losing weight. However, there are some excellent alternatives that we will tell you about later!
This category includes cereals that contain many carbohydrates. For example: puffed wheat, muesli, wheat bran, rice flakes, wheat, barley, corn flakes and rolled oats.
In any diet sweets are a forbidden food so it's no surprise to find them on the keto black list. But in this case we are also talking about snacks, too rich in sugar and not at all healthy even in the usual diet.
Flour of all types
To eliminate all types of flour. This is a fixed point that does not allow for replies. In fact, some may object: but wholemeal flour does not make you fat! Yet even that is not good in keto because it inhibits ketosis.
The starchy vegetables
Potatoes, pumpkin, corn, peas, beets: in short, all foods that are part of the category of starchy vegetables cannot be consumed on keto because they contain carbohydrates.
The most common are certainly frankfurters, but the list doesn't stop there: hamburgers, ready meals, fast food sandwiches, often frozen or breaded meat-based preparations. Basically everything that in addition to having many calories, also has a high glycemic index.
Except avocado and berries, the rest of the fruit should be avoided if you are on a ketogenic diet. The reason is fructose, a component present in many varieties but especially in dates, figs, grapes, mango, cherry, banana, mandarin, apple, melon, watermelon, strawberry.
Assuming that it is always better to drink water and in large quantities because it helps to lose weight and stay hydrated, all other drinks are to be reduced or avoided. In particular, carbonated drinks and rich in sugars are strictly forbidden in keto. Don't trust the words "sugar-free" and leave them alone if you want to achieve real results in a short time.
Whether they are dried or canned in this case makes no difference. For at least three weeks it is advisable not to include them on the menu without exception.
Ketogenic diet: foods allowed but in moderation
After taking note of the prohibited foods, let's now review those that can be taken but in moderation. What does it mean? It means that they must not be abused and that they must be limited throughout the entire diet.
In this category we find aged and fat cheeses, and some vegetables (peppers, carrots, tomatoes and aubergines).
Then, if you really can't give up sugar in milk or coffee, you can use sugar-based sweeteners erythritol.
Ketogenic diet and foods allowed
To conclude this roundup of foods, we are still missing one category, probably the most important if you have to go shopping and prepare your menu for the week.
The foods allowed are those that do not alter the ketosis process, do not slow it down or block it, but provide the nutrients necessary for the daily requirement and supply the so-called fuel, i.e. the energy to perform all the functions and allow fat burning.
Here is the list:
- Fish rich in Omega3: salmon, mackerel, trout, etc.
- Non-starchy and green leafy vegetables.
- Vegetables of all types including asparagus, broccoli, cauliflower, cucumbers, fennel, mushrooms, parsley, radicchio, radishes, rocket, celery, spinach.
- Cheeses and dairy products, including butter which is very fatty and should be preferred to margarine.
- Non-sugary fruits such as avocado, raspberries and blueberries.
- Lamb, beef, veal, chicken and game meat.
- Vegetable oils, we recommend thecoconut oil mct!
- Nuts, such as almonds and walnuts.
- Drinks such as tea, coffee, chamomile.
Now you have no more excuses! You know the foods that are prohibited, allowed and allowed but in moderation on the ketogenic diet: all you have to do is start your journey with the right awareness and a menu to be prepared so as not to be caught unprepared.
We still have one last tip in terms of keto foods, to give you the opportunity to space even more with your imagination in the kitchen. Are you familiar with keto foods?
Our advice: keto food
Since the ketogenic diet has become a cult in the sector, many experts have studied its characteristics for a long time and have come up with some interesting innovations to integrate into your diet.
What are we talking about? But keto friendly foods, rigorously designed for those who follow this diet and want to indulge in some dishes with prohibited ingredients.
This type of product, in fact, allows you to alternate pasta, bread, and even desserts but with ad hoc ingredients that don't get you out of ketosis.
To find these keto food products you have to go to authorized dealers, even in the best-stocked online shops.
We advise you pink food where you can find excellent solutions to never get bored in the kitchen and also find excellent ideas to indulge in delicious and above all keto breaks.
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