Know the foods prohibited in the keto diet and how to replace them on a daily basis

This is a proposal rich in fat and protein but very low in carbohydrates, so there are many foods that should be avoided with your practice. We tell you what are the prohibited foods in the keto diet and how to replace them on a daily basis. But if you’re not ready for such a strict and serious diet, but just want to eat something not very harmful, you can find out at that pizza is also useful.

Foods not suitable for a keto or ketogenic diet

To achieve ketosis or formation of ketone bodies that is what is intended with the keto diet, it is essential to minimize the intake of carbohydrates that is the main energy fuel of our body.

Thus, the hydrates that are the nutrient that brings more calories to a healthy diet and therefore is so popular, can not be present in amounts greater than 10% of the calories of the day. Therefore, among the banned foods in a keto diet are the main sources of hydrates such as the following:

Sugars and everything that includes it

Of course, one of the main sources of hydrates in the current diet are sugars, so everything that includes them should be avoided in a keto diet.

From sugar as a sweetener to sugary drinks, fruit juices, goodies, buns, commercial ice cream, sauces, commercial snacks, cookies and the like are foods not suitable for a keto diet and of course, unhealthy too.

Cereals and derivatives (including whole grains)

The beans are one of the great sources of carbohydrates in our diet and are those recommended as an energy source along with the vegetables. However, in the keto diet, they are not allowed even in minimum quantities, we should even avoid whole grains.

Thus, no rice, oatmeal, bread, whole or refined flours, barley, rye or pseudo cereals such as quinoa are admitted to the keto diet.

Due to the elimination of this large group of foods so popular in our diet, the keto diet is not easy to carry out.


While they have many vegetable proteins and fiber, legumes are also a great source of hydrates. Therefore, except for the peanut that has a very little amount of hydrates and rather provides protein and fat, the rest of the legumes are not admitted to the keto diet.

Of course, derived from legumes such as soy flour, textured soybeans or chickpea flour, or vegan “cheese” based on legumes are also not accepted in the keto diet due to their richness in hydrates.

Fresh and dehydrated fruits

The fruits are generally a good source of carbohydrates, especially of natural sugars and other beneficial components for health. Therefore, they are not allowed in the keto diet.

Sometimes we can use a minimum of fresh tomato that is a fruit reduced in carbohydrates or, a little of fruit rich in water such as lemon or lime. But in general, they are not allowed in the keto diet except for very reduced oily fruits such as olives, capers or avocado.

Of course, dehydrated fruits that further concentrate their hydrates or sugars are not allowed at all in the keto diet.

Vegetables (especially starchy)

The vegetables, such as fruit, are a source of carbohydrates of excellent quality. However, most of them exceed 5% of hydrates and therefore, are not allowed in the diet.

Ketosis can be maintained and, therefore, eventually allowed the intake of a minimum amount of zucchini, lettuce or eggplants that are vegetables rich in water and reduced in hydrates. However, in general, its presence in the usual diet should be avoided.

Alcoholic drinks

Because alcoholic beverages provide ethanol that is used as a priority as a source of energy, its intake hinders ketosis or what is the same, fat burning that is the ultimate end of the keto diet.

Therefore, no alcoholic beverage inside is admitted to a ketogenic diet.

Milk, vegetable drinks or sugary yogurts

Believe it or not, milks and yogurts, even vegetables, can be very limited or banned completely in the keto diet. Above all, sugary or flavored alternatives that have the highest proportion of hydrates are not allowed.

The milk and unsweetened yogurt and natural may be included in small amounts because they are also a source of natural sugars as with fruits.

Therefore, the dairy that always predominates in keto diets is cheese in all its variants.

As we can see, food is limited to meat and fish in general, eggs, cheeses, nuts, seeds, oils and avocados, olives, peanuts, and capers.

The best replacements for a keto diet

Since we will miss the breakfast cereals, or derivatives thereof such as bread, as well as we can miss the intake of a fruit or vegetable salads, the ideal is to look for replacements to the same keto-suitable diet.

So, for example, some suggestions are:

  • Cloud bread or cloud bread: it is ideal to replace the traditional bread rich in carbohydrates and have an option to prepare sandwiches or spread with peanut butter at breakfast.
  • Chocolate and almond nougat with olive oil: it is a good option to calm the anxiety that the absence of sweets or chocolates with sugar can generate, especially if we are used to its consumption.
  • Avocado truffles: it is like the previous option, a “sweet” alternative, suitable for the keto diet.
  • Hake salad: for those who miss salads, this is a good protein alternative in which we recommend reducing by half or more the vegetables and fruits present among the ingredients.
  • Wrap or tacos of lettuce with sauteed veal: to replace wheat or corn tortillas we can use fresh lettuce leaves that in small quantities used do not interfere with ketosis. Of course, we recommend reducing the vegetables used in the recipe.
  • Roasted pumpkin seeds or seeds: ideal as a snack or snack between meals and ideal to replace chips or other commercial options with flour and sugars included.

We already see that to maintain a keto diet and that this is not uphill given many prohibited foods that it includes, it is important to be creative and go to the kitchen.

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