Foods to avoid on the ketogenic diet

Now that we've seen what foods for the ketogenic dietand which beverages were recommended as part of the same dietIt remains to be seen which foods should be limited or banned altogether, so as not to get out of the ketosis.

If you are in diet ketogenic (less than 50g of carbohydrates per day)it is recommended to ban most of the foods listed below. At diet low-carbAs they are low in carbohydrates, you can eat them in very small doses, in the middle of the dayFor most people, this means lunchtime and/or the afternoon. Ideally, they should be avoided in the morning and evening.

Here's a list of all the foods and ingredients to avoid on the ketogenic diet:

• Flour bread
• Pasta made from flour, semolina, wheat or rice
• Cereals wheat, corn, rice, etc.
• Grains: couscous, bulgur, millet, oats, quinoa, rye, spelt...
• Some vegetables roots and tubers: potatoes, carrots
• Pulses
• Sugar, honey, agave, maple syrup, etc.
• High-carbohydrate fruits: apples, bananas, oranges, etc.
• Milk
• Alcohol
• All dishes and processed foods in general

As a rule, all you have to do is look at the product labels and you'll be on your way. avoid all those with too high a carbohydrate content. The idea is to opt for products that the level of fat is as high as possible, and the level of proteins relatively moderate.

On the ketogenic diet, you can forget about starchy foods (rice, wheat, cereals, bread, pulses, etc.). The good thing is that you tend to compensate with vegetables, especially green ones.

But here again, you'll need to opt for low-carb vegetables and avoid those that are high in carbohydrates, such as cooked carrots or beet.

I refer you to the list of foods to be favoured on the ketogenic diet, and more generally on a low-carb diet.

What to eat instead of bread on the ketogenic diet?

There are ways to make imitation bread compatible with the ketogenic diet. Several bloggers have already shared some very creative recipes, and many cooking sites list them.

In general, these breads are baked with eggs, linseed, sesame seeds and almond powder.

Instead of flour in the ketogenic diet

White flour is forbidden in the ketogenic dietand is widely discouraged in the Blooness diet. In fact, it is rarely or never used in Blue Zones.

To cook your desserts, you can opt for almond or coconut flour.

As for ketogenic pizzas, all you have to do is use cauliflowerto make the dough.

Instead of potatoes on the ketogenic diet

If, for example, you're making raclette, or if you need a side dish instead of potatoes, here again, choose cauliflower.

As a general rule, all you need to do is replace starchy foods with vegetables (excluding potatoes, of course). In fact, it's one of the wisest choices you can make in terms of diet.

If one day you want to voluntarily go out of ketosis and move towards a diet that is simply moderate in good carbohydrates, then you can reintegrate carbohydrates through legumes, for example, on a gradual basisbut that's a subject for another chapter.

Instead of legs, spaghetti, noodles...

You can try out the zucchini spaghettior the konjac noodles. Konjac is a plant native to the tropical and subtropical forests of Southeast Asia, which is used as a food source. rich in fibers and very low in carbohydrates and calories. It's the ultimate slimming food, and you'll need to learn how to cook it with fats and fat-free ingredients. herbs to give it flavor.

Instead of rice and semolina in the ketogenic diet

You can opt for cauliflower riceto replace the semolina in French or Lebanese tabbouleh, or rice from konjac.

Which fats should be avoided on the ketogenic diet?

Fat doesn't mean just any fat. In the ketogenic diet, you can opt for coconut oil for cookingUse olive oil for seasoning, but avoid certain oils that are too rich in omega-6s, which are pro-inflammatory.

Here is a list of oils and fats to be reduced or even banned on the ketogenic diet:

• Sunflower oil, of course, used in cooking French fries and other processed products.
• Canola or rapeseed oil
• Cottonseed oil
• Grape seed oil
• Hemp oil
• Margarine
• Soybean oil
• Rapeseed oil
• Safflower oil

To all these oils, we prefer olive oil for seasoning, clarified butter and coconut oil for cooking.

The question of sweeteners

One of the objectives, and also a consequence, of the ketogenic dietis that it will disabuse you of the sweet taste. So why should you want to maintain this taste in your preparations, if the challenge lies in discovering and adopting new tastes?

However, at the start of a diet, or when it comes to meals and particularly "pleasure" desserts, it may be wise to incorporate sweeteners. But I advise you to keep this to a minimum.

Stevia and erythritol appear to be the best sweeteners to use in the ketogenic diet. Allulose is also very promising.

Next chapter: The right ratio of Omega-3, 6 and 9
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