Foods to avoid during Keto

Keto is a diet that has become increasingly popular in the past few years.

The goal of Keto is to get your body into a state where it relies on fat for energy instead of glucose.

You are encouraged to eat high-fat foods, moderate protein, and low-carbohydrate vegetables.

This article will discuss 16 things you should avoid when following Keto – including coconut oil!

Grain-Based Foods

Avoid Foods with any grain, including bread, pasta, cereal, etc.

An excellent replacement for these is cauliflower rice or zucchini noodles!

Refined Sugar and Carbohydrates

Sugar in all forms should be avoided while on Keto – this includes but is not limited to honey, maple syrup, table sugar (sucrose), agave nectar/syrup, as well as artificial sweeteners such as aspartame.

You can still eat fruit, but you will want to keep your total carbohydrate intake relatively low, so only have a couple of servings per day at most.

Dairy Products containing Carbs

You’ll need to avoid dairy products that contain lactose, including milk and ice cream because they are high in carbohydrates.

You can still have butter, cream and hard cheeses.


Alcohol is a sneaky source of carbs – you need to keep this in mind when planning your meals for the day.

If you enjoy alcoholic beverages, stick with dry wines or vodka cocktails that are sugar-free such as lemon juice mixed with water or club soda.

If they contain added sugars so only drink one serving per night at most.

Coconut Oil

In our opinion, coconut oil isn’t healthy for us even though it contains beneficial MCT’s (medium-chain triglycerides).

We believe there may be more sustainable sources of MCTs like pure caprylic acid, which we recommend instead because it’s easier on the digestive system and doesn’t cause gastrointestinal distress like coconut oil does for many people.


Peanuts are not on the keto-approved foods list because they contain too much protein, which can keep you out of ketosis – even if it’s only a couple of servings per day.

If peanuts are your downfall, almond or cashew butter is an acceptable replacement as both have similar nutrient profiles to peanut butter but with fewer carbs and more healthy fats.

Legumes While legumes aren’t necessarily bad for us.

Most types do have high carbohydrate content, so it’s best to avoid eating them while getting into ketosis.

Some people also cause digestive problems, so tread carefully around these guys, especially if doing Whole 30 with Keto, where beans are strictly prohibited due to their high lectin and phytic acid content.

Canned Meats

The contents of canned meats, including tuna, chicken or salmon, are usually loaded with carbs, so you’ll want to avoid these.

Stick with fresh fish like cod which has less than half the number of carbs as those types of meat do (and tastes better too!).

Nuts & Legumes Nuts and legumes can be a great source of healthy fat.

Still, they also contain some carbohydrates that may kick your body out of ketosis – stick with pumpkin seeds if nuts are on your list unless doing Whole 30 where even those aren’t allowed because peanut butter is such a popular condiment.

If it’s peanuts and peanut butter you love, then we recommend almond or cashew butter instead.


Fiber is a carbohydrate, and we need very little of it to stay healthy, so avoid high-fiber foods like broccoli, green beans, etc.

while doing Keto because these types of vegetables are also considered ‘carbohydrate dense’, which means they contain more carbohydrates per serving than many other lower-carb vegetables do!


Fish such as salmon and cod is not only an excellent source for essential omega fatty acids but its relatively low in carbs too when compared to most meats, so that you can eat lots of this type of food regularly – be careful about the amount you’re eating due to mercury content if your seafood isn’t sustainably harvested or wild-caught from clean sources.

Chicken & Turkey

These are excellent sources of protein and have some carbs, so keep your portions to about one cup or the size of your palm, which is usually around 20g.

You can eat them on Keto, especially if you’re doing Whole 30 because these types of poultry aren’t allowed due to their higher carbohydrate content than other meats like beef and lamb.

Eggs They might be high in cholesterol, but eggs are also a good source of fat and protein, making them an ideal food item while following either type of diet plan – watch how many yolks you consume daily as they do contain more than half the number whites do (which is much healthier without all the cholesterol!).


This is one vegetable you can eat on Keto because it’s deficient in carbohydrates – watch out for those pesky carbs that come from condiments you put on it.

If your asparagus has sugar added, don’t eat more than a couple of servings so this doesn’t take you over your net carb intake.

Green Veggies

Green veggies are perfect for us, especially if they’re steamed or cooked with no oil, so use butter instead.

Eat these types of vegetables liberally while doing Keto but be careful about how much dressing/sauce you add since many dressings and sauces have hidden sugars that will kick you out of ketosis.

Don’t worry, though.

There are always healthy alternatives you can use, like homemade keto-friendly dressings and sauces.


There’s no denying that bacon tastes great, but we need to think about its nutritional value too.

While it is a good source of protein and fat, the number of calories coming from saturated fatty acids (the wrong kind) make this less than ideal as part of our regular diet, so limit your intake or opt for turkey bacon instead, which has much less cholesterol.


Avocados may be high in carbs, especially if they’re not fully ripened yet.

Still, once ripe, their carb count comes down substantially, making them suitable as long as you don’t go overboard on portion sizes because these little green powerhouses pack quite a punch in the form of carbs and fat!


It’s not recommended to eat dairy on Whole 30.

Still, if you can tolerate it, cheese is a good source of protein while doing Keto because it’s relatively low carb – be careful about portion control since some cheeses are more calorie-dense than others.

Butter Since butter contains less lactose (milk sugar) than milk or cream does, most people who follow Paleo / Keto diets do fine with this type of ‘dairy’ so feel free to add it back into your diet after making sure that you’re able to handle lactose which means eating small doses at first until you know how much will affect your weight loss efforts before increasing serving sizes as tolerated.

If you are still having problems with these types of dairy, then don’t worry because there are many low-carb alternatives to choose from that have the same nutritional value as butter.


Almonds and other nuts contain anti-inflammatory benefits, but they’re high in protein too, so be careful not to overdo it on this type of food, especially if you’re trying Whole 30 since most nuts aren’t allowed due to their higher fat content, which can make you sick if eaten daily.

Nuts are great for a ketogenic diet, though!


There is no denying that cheesecake tastes fantastic.

Still, it’s also very high in carbohydrates, making it taboo during both diets – even if it’s sugar-free or made without any sweetener at all.

If you’re craving something sweet and need to satiate your sugar cravings, then try fruit instead, which will keep you within the guidelines for each type of diet plan.


The main takeaway from this post is to avoid the foods mentioned in the list during Keto.

Suppose you want more information on what’s allowed and not, comment below.

We hope that we’ve given you some helpful tips for your journey into a healthy lifestyle!

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