The problem with grains is that they are filled with carbohydrates, which can hurt your keto progress. Pro tip: It’s important to remember that bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains will also result in high carb counts. While it may seem a bit surprising to see fruits appear on a "foods to avoid on keto" list, several fruits are high in sugar and carbs. Your best bet is to reach for low glycemic fruits such as blackberries, blueberries, raspberries, strawberries, low carb lifestyle and tomatoes. Olives and avocados are also excellent sources of healthy fat. Pro Tip: Avoid frozen fruits that may have been sweetened as they tend to have higher carb counts. When it comes to vegetables, the keto rule of thumb is to avoid any veggies that grow beneath the ground. Avoid vegetables with a high starch content, as they contain the most carbs. Pro tip: Watch out for casseroles and other types of pre-made foods that contain these vegetables, increasing the carb count.
Leguminous plants such as beans and peas are typically high in protein and other vital nutrients. Dairy is typically a low carb food group when eaten in moderation. 3-4 ounces per day. Having adequate protein intake on a keto diet is critical for maintaining muscle mass. Consuming a healthy amount of fat is an integral part of Atkins and any keto diet. Pro tip: Do not allow any oils to reach overly high temperatures when cooking, and only use walnut or sesame oil to dress cooked veggies or salad (but not for cooking). Pay close attention to what you drink, as drinks are often a significant source of hidden sugars and carbs. 6 to 8 glasses of water daily. Now that you know which foods to avoid on keto, you can make the correct adjustments to continue living your low carb lifestyle. You can also check out our keto friendly food list for more low carb guidance and explore different Atkins plans personalized to your lifestyle.
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey. I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan. I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures! All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
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Browse all my recipes with my Recipe Index. I hope that you too find the recipes you love on Sweet As Honey! If you enjoyed this post, share it with your close ones! Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Notify me via e-mail if anyone answers my comment. 1 2 3 … I made this today and oh boy did it come out as good as it says. Can I omit chia seeds? Yes. You can substitute the chia seed with Zen Basil one in one. I can’t use chia it’s full of lectin that I can’t digest. Here is the link from Amazon. I’m not sure it’d work without the chia seeds. Could you use flax seed instead of chia seed or ground flax? This is the best keto loaf so far! But mine isn’t rising at all, not sure if it’s meant to- but wondering why.
This is normal, this bread keeps the shape and size you give it! I make all of my GF breads in cast iron pans. Do you think this would also work in a cast iron pan? Just shape it and lay on parchment paper in the 8″ preheated pan. Same temperature and bake time? Yes, it should work! Check the baking with a skewer every 5 minutes after 30 minutes, just to make sure! I just about cried, when I realised my phone had lost this recipe which I cooked yesterday. I’m not well off at the mo, and throwing out the last four loaves from previous recipes has not been fun. I cannot believe what you’ve achieved here with this recipe, despite so much advice online to not make bread with egg replacements. This is sooooooooo close to what I want, I added a few things to make it perfect for me!