Introduction
Have you been feeling off lately? Lethargic, maybe a little bloated, and just not quite yourself? It could be because you’re not in ketosis due to eating some foods that have knocked you out of your ketogenic diet. If you’re following a ketogenic diet, you’re probably well aware of the food items that you need to avoid to stay in ketosis. But did you know the things that there are some seemingly healthy food items that can knock you out of ketosis? Yes! There are a lot of food items out there that we might not realise are sabotaging our efforts. In this blog post, we’ll be exploring 7 food items that you may not have realised can kick you out of ketosis. From fruits and vegetables to dairy and protein, read on to learn which foods to avoid if you want to stay in ketosis and enjoy all the benefits that come with it.
What is ketosis?
During the process of ketosis, your body burns fat for energy instead of carbohydrates. This process is called ketosis, and it’s a great way to lose weight and improve your health. This process is often initiated when people follow a ketogenic diet, which is a high-fat, low-carbohydrate way of eating.
When you’re in ketosis, your body is using ketone bodies for energy instead of glucose. This process is called ketogenesis. Ketone bodies are produced in the liver and are a byproduct of fat metabolism.
There are three types of ketone bodies, namely acetoacetate, beta-hydroxybutyrate, and acetone. Acetoacetate is the first ketone body produced during ketogenesis and is used for energy by the brain and muscles. Beta-hydroxybutyrate is the second ketone body produced and is also used for energy by the brain and muscles. Acetone is the third and final ketone body and is excreted in urine and breath.
Why is ketosis necessary?
Ketosis is a natural state for the body to be in when it is breaking down stored body fat for energy. When we eat a high-carbohydrate diet, our bodies store glucose as glycogen in the liver and muscle tissues. Glycogen is easily broken down into glucose and used for energy. However, when we cut back on carbohydrates, our bodies are forced to use stored body fat for energy. To do this, our bodies must first convert the stored body fat into ketones. This process is known as ketosis.
7 food items that can knock you out of ketosis
Certain food items can knock you out of ketosis, and it’s important to be aware of them so you can avoid them. Here are some of the most common foods that can knock you out of ketosis:
Bread
Bread is a no-no when you’re trying to stay in ketosis. Bread is a food that is high in carbohydrates and can therefore knock you out of ketosis. So, if you’re trying to stay in ketosis, it’s best to avoid bread altogether.
That means no sandwiches, wraps, or toast at breakfast. All those carbs add up quickly and can send your body out of ketosis.
Fruit
When you’re on a ketogenic diet, you’re trying to keep your body in a state of ketosis- meaning that your body is burning your fat for energy, instead of carbohydrates. However, fruits can knock you out of ketosis because even though fruits are healthy and contain vitamins and minerals, they contain sugar as well. And when you’re on a ketogenic diet, you want to avoid eating too much sugar. So, while you can have the occasional piece of fruit, it’s best to avoid them overall.
Starchy vegetables
If you’re trying to stay in ketosis, it’s best to avoid starchy vegetables. These include items like potatoes, sweet potatoes, and winter squash. Potatoes, sweet potatoes, corn, and other starchy veggies are high in carbs and can quickly kick you out of ketosis. While these vegetables do contain some nutrients, they are also high in carbs and can quickly kick you out of ketosis. Instead, focus on non-starchy vegetables like leafy greens, broccoli, and cauliflower.
Legumes
Legumes are a common food item that can knock you out of ketosis. Legumes contain high levels of carbohydrates and fibre which can raise blood sugar levels and decrease ketone levels. Examples of legumes include beans, lentils, peas, peanuts, and soybeans.
Dairy
Dairy products like whole milk, cream cheese, yoghurt, and other dairy products that are high in fat and carbs can have a negative effect on ketosis. Milk is full of lactose, which is a sugar that can be difficult to digest for some people. Cheese is also high in lactose, as well as fat and protein. Yoghurt can be high in sugar, depending on the type you choose.
These high-fat dairy products are not recommended while in ketosis as they can stall weight loss or even cause weight gain. Stick to low-fat or non-fat dairy options like Greek yoghurt or cottage cheese.
High-sugar foods
High-sugar foods are one of the main things that can knock you out of ketosis. When you eat foods high in sugar, your body breaks it down into glucose and insulin. Insulin is a hormone that helps store glucose as glycogen in your liver and muscles.
High-sugar foods include all forms of sugar, including honey, agave nectar, and fruit juice. Sodas, fruit juices, and other sweetened beverages can raise your blood sugar and insulin levels, which will in turn kick your body out of ketosis and lead to carb cravings and increased hunger.
If you eat too many high-sugar foods, your body will start to store more glycogen, which can lead to weight gain, which will further kick you out of ketosis.
Processed food
When it comes to processed food, it is important to be aware of the ingredients that are used in the manufacturing process. Many processed foods contain additives and preservatives in foods that can knock you out of ketosis.
Processed foods are often high in sugar or carbs, which can raise your blood sugar and insulin levels, leading to carb cravings and increased hunger. If you’re trying to stay in ketosis, avoid processed foods.
Here are some common processed food ingredients to avoid:
- Sugar: Sugar is one of the biggest enemies of ketosis. When you consume sugar, your body will convert it into glucose and use it for energy. This will cause your blood sugar levels to spike and will eventually lead to your body storing the excess glucose as fat.
- Artificial sweeteners: Artificial sweeteners are often used to replace sugar in processed foods. However, they can also harm ketosis as these can cause cravings and even lead to weight gain.
- Trans fats: Trans fats are found in many processed foods, such as margarine, shortening, and some types of cooking oil. Trans fats increase your LDL (bad) cholesterol levels and can contribute to heart disease. They should be avoided if you are trying to maintain ketosis.
- Refined carbs: Refined carbs, such as white flour and white rice, have been stripped of their nutrients and fibre. They are quickly broken down into sugar, which can cause blood sugar spikes and ultimately lead to weight gain.
Apart from all these, there is one more major item that you should avoid while in ketosis. And that is alcohol. Alcoholic beverages should be avoided while on a ketogenic diet. Alcoholic beverages can raise your blood sugar and insulin levels, which can lead to carb cravings and increased hunger. Not only do they contain sugar, but they also inhibit fat burning and can cause weight gain. If you’re trying to stay in ketosis, avoid alcohol.
Conclusion
There are a few things that can knock you out of ketosis, and it’s important to be aware of them. While some food items can be innocuous, others can set you back. Be sure to avoid these seven food items if you want to stay in ketosis and reap all the benefits that come with it.
