When you start following a Keto diet, the biggest concern is whether you can sustain it for the long term. Simultaneously, the keto diet may be one of the most popular fad diets out there that guarantee quick weight loss. You need to know what kicks you out of ketosis and how you can prevent this from happening. Many such foods can ruin your weight loss plans and put you out of ketosis.

Foods to avoid

The keto diet’s main focus is to drastically reduce the daily intake of carbohydrates so that the body starts breaking down the fat for energy. By doing this, the body uses up the extra fat as fuel and helps you lose unwanted fat. However, if you find that the results are not what you had expected them to be, then there may be something that is kicking you out of this ketosis. 

Here are some foods that can get you off track:

• Fruits and fruits juices
  Most fruits are very rich in carbs and sugar content, so you should ideally avoid eating bananas, oranges, apples, or pears and stick to moderate amounts of tomatoes and berries.
• Beans and legumes
  These may be protein-rich foods but have high carbohydrate content and are best avoided if you are on the keto diet.
• Processed meats
  Processed meats contain additives and hidden carbohydrates, and it is best to replace these in your meals with organic meat or grass-fed meat. At the same time, remember not to consume too much of seafood or grass-fed meats. When you eat many proteins, it may get converted into glucose that makes it more challenging for your body to start ketosis. Likewise, the liver is protein-rich but also has a high carbohydrate content.
• Nuts
  Nuts may have healthy fats, but some like cashews, peanuts, chestnuts, and pistachios are best avoided.
• Root veggies
  Root veggies are starch-rich and have very high carbohydrate content. So, those on a keto diet should avoid vegetables like carrots, cooked onions, potatoes, tams, and sweet potatoes as these are what kicks you out of ketosis.
• Low-carb sweeteners/sugar alcohols
  These are sweeteners occurring naturally in vegetables and fruits, but these may also be added to processed foods. When buying processed meals from shops, be sure to check for the ingredients label so that you do not end up buying anything with labels like “no sugar added” and “sugar-free.”
• Condiments
  When used in small amounts, they can enhance any meal’s flavor, but an excess amount may ruin the diet. It is best to avoid sauces like honey mustard, steak sauce, teriyaki and barbecue sauces, salad dressings, etc.

When you dine out, it is especially challenging for followers of diet plans, but the keto diet is an exception, as there are plenty of options. If you can focus on veggies, proteins, and fats, and skip the starchy side dishes like pasta or bread, you can maintain the diet goals. Be wary of sauces and dressings and skip the alcohol and aerated drinks; instead, choose to drink water, tea, or coffee.