Keto No-Go - What Can You Not Eat On Keto?

Starting a keto diet can be both exciting and challenging. This high-fat, low-carb approach has helped many people achieve their health and weight goals, but it also comes with strict guidelines on which foods to avoid to maintain ketosis. Understanding what you can and cannot eat is key to a successful keto journey, as consuming the wrong foods—even in small amounts—can kick you out of ketosis and stall your progress.

In this guide, we’ll walk you through the foods to avoid on a keto diet and provide keto-friendly alternatives that make it easy to enjoy satisfying meals while staying within your carb limits. Plus, we’ll introduce you to CookUnity’s selection of keto-friendly meals crafted by top chefs, designed to make following a keto lifestyle effortless and delicious.

Let’s dive in to see what foods you should avoid, what you can enjoy guilt-free, and how CookUnity can support your keto goals with convenient meal delivery.

Foods You Can't Eat On Keto

On a ketogenic diet, you should avoid high-carb foods like grains, sugars, and some fruits. Consuming these foods can kick you out of ketosis and hinder your weight loss progress.

While on keto, you’re prohibited from having refined carbs, processed food, and any sugary drinks. A dietician will ask you to limit your carb consumption to almost 20 to 50 grams a day. I know this sounds a little too much, but that’s how this diet works to help increase your metabolism and burn fat faster.

Below is an extensive list of food items you should bid farewell to while following ketosis:

1. High-Carb Foods (Grains & Refined Carbs)

Carbohydrate-rich foods like grains and refined carbs can disrupt ketosis. Here’s a breakdown:

• Grains: Rice, wheat, oats, barley, rye, quinoa, and buckwheat are all high in carbs. Even whole grains, often considered healthy, are best avoided on a keto diet.
• Starchy Vegetables: Potatoes, sweet potatoes, corn, and other starchy vegetables contain high levels of carbs and are not keto-friendly.
• Legumes: Beans, chickpeas, lentils, and peas should be limited due to their carb content, though some people include them in very small quantities.
• Refined Carbs: Bread, pasta, pastries, tortillas, and crackers contain refined flour and sugars, which quickly elevate blood sugar levels.

These foods typically contain over 15 grams of carbs per serving. Consuming them can make it difficult for your body to stay in ketosis, as they cause blood sugar spikes that prevent fat burning.

2. Processed Foods

Processed foods are generally high in carbs, unhealthy fats, and sodium. These foods can be detrimental to your health and weight-loss goals on keto:

• Snacks: Chips, crackers, pretzels, and other packaged munchies are high in carbs and often contain added sugars and unhealthy fats.
• Fast Foods: Items like burgers, fries, pizza, and sandwiches are loaded with carbs from buns, breading, and sauces.
• Processed Meats: Avoid packaged sausages, deli meats, and salami, which often contain high sodium levels and preservatives. Excess sodium can lead to water retention and may stall weight loss.

These foods are packed with added sugars, trans fats, and preservatives, which not only kick you out of ketosis but may also negatively impact your overall health.

3. Sugary Drinks, Juices, and Sweet Syrups

Sugary beverages are among the quickest ways to derail ketosis due to their high carb content:

• Fruit Juices: Both freshly squeezed and packaged fruit juices contain high levels of natural and added sugars, making them unsuitable for keto. Even a single glass can exceed your daily carb allowance.
• Sugary Beverages: Sodas, flavored drinks, energy drinks, and mocktails often contain a large amount of sugar. For example, one can of cola contains approximately 39 grams of sugar.
• Sweet Syrups: Honey, maple syrup, agave nectar, and similar sweeteners are high in carbs, which can spike blood sugar and interfere with fat-burning.

Choose water, herbal teas, or black coffee as low-carb alternatives that support hydration without impacting ketosis.

4. Alcoholic Drinks

Many alcoholic beverages contain sugars and carbs derived from grains and fruits, which can interfere with ketosis:

• Beer: Often made from grains, beer is high in carbs and best avoided on a keto diet.
• Sweet Wines: Sparkling wines, dessert wines, and mixed drinks with added syrups contain high sugar levels, which can disrupt ketosis.
• Cocktails: Mixed drinks and cocktails typically contain sugar-laden mixers and are not compatible with a keto lifestyle.

Opt for keto-friendly options like dry wines or spirits with zero-carb mixers if you choose to drink occasionally. However, remember that alcohol can slow metabolism, so moderation is essential.

5. Trans & Hydrogenated Fats

Trans and hydrogenated fats are unhealthy fats that can contribute to inflammation and hinder your progress:

• Margarine: Often used as a butter substitute, margarine contains trans fats that are not suitable for keto.
• Processed Oils: Avoid oils like canola, sunflower, soybean, and corn oils, which contain trans fats and are commonly used in processed foods.
• Vegetable Shortening: This is often high in unhealthy fats and can impede fat loss.
• Non-Dairy Creamers: Many creamers contain trans fats and added sugars, which are not keto-friendly.

Better fat sources on a keto diet include extra-virgin olive oil, avocado oil, coconut oil, and ghee. These healthy fats support ketosis and promote heart health.

6. High-Carb Condiments & Sauces

Certain condiments and sauces may contain hidden sugars, carbs, and unhealthy fats, which can quickly add up and disrupt ketosis:

• BBQ Sauce and Ketchup: These condiments often contain added sugars and should be avoided or used sparingly.
• Honey Mustard and Sweet Chili Sauce: Despite their taste, these sauces are high in carbs and sugar, making them incompatible with keto.
• Teriyaki Sauce: Another high-carb option that can easily push you over your daily carb limit.

Instead, opt for low-carb condiments like mustard, mayonnaise (made with healthy oils), and hot sauce, or try making your own sauces using keto-friendly ingredients.

CookUnity's keto meal delivery service can be helpful in adhering to a ketogenic diet by providing pre-made meals that are specifically designed to be low in carbs and high in healthy fats, making it easier to stay in ketosis and reach your health goals. With CookUnity, you can enjoy delicious, convenient, and healthy keto meals delivered right to your doorstep.

Keto Quiz

Ready to discover keto meals that suit your tastes? Take our Keto Quiz now, answer a few quick questions, and get personalized meal suggestions to enhance your keto diet experience!

Foods to Enjoy on Keto: Guilt-Free Choices

While keto does restrict certain foods, there’s a wide variety of delicious, low-carb options you can enjoy without compromising your diet. With plenty of nutrient-dense vegetables, low-sugar fruits, healthy fats, and lean proteins, you can create satisfying, flavorful meals while staying in ketosis.

Here’s a guide to keto-friendly foods you can add to your meal plan.

Leafy Greens and Low-Carb Vegetables

Leafy greens and non-starchy vegetables are ideal for a keto diet, as they are low in carbs but packed with fiber, vitamins, and minerals. These include:

• Leafy Greens: Spinach, kale, lettuce, mustard greens, arugula, bok choy, and cabbage
• Low-Carb Vegetables: Bell peppers, zucchini, green beans, asparagus, tomatoes (in moderation), broccoli, cauliflower, cucumber, mushrooms, turnips, radishes, okra, celery, eggplant, and jalapeño.
• Herbs: Basil, thyme, rosemary, cilantro, mint, sage, and parsley, which add flavor without added carbs.

Leafy greens and low-carb vegetables provide essential nutrients to support your health while keeping your carb intake low and manageable.

Low-Sugar Fruits

On a keto diet, you can still enjoy a selection of low-sugar fruits in moderation, including:

• Berries: Strawberries, raspberries, blackberries, and blueberries (all rich in antioxidants and fiber).
• Avocado: Packed with healthy fats and fiber, avocados are an excellent addition to keto.
• Coconut: Both fresh coconut and unsweetened coconut flakes are low in carbs.
• Olives: Low in carbs and high in healthy fats, olives make a great keto-friendly snack.

These fruits are low in natural sugars, so they won’t spike your blood sugar and can easily fit into your keto plan.

Healthy Fats & Oils

Healthy fats are a cornerstone of the keto diet, helping you feel full and providing the energy you need. Here’s a list of fats that work well on keto:

• Oils: Olive oil, avocado oil, and coconut oil are excellent choices for cooking or as salad dressings.
• Ghee and Butter: Great for cooking and flavor, these fats contain minimal carbs.
• Nuts & Seeds: Almonds, walnuts, macadamia nuts, chia seeds, flax seeds, and pumpkin seeds are all low in carbs and high in healthy fats. They’re ideal as snacks or as additions to recipes.
• Dairy: Opt for high-fat, low-carb options like heavy cream, half-and-half (in moderation), and plain Greek yogurt.
• Cheese: Cheese is low in carbs and high in fat and protein, making it a keto-friendly option. Popular choices include cheddar, blue cheese, feta, cream cheese, goat cheese, mozzarella, Swiss cheese, and cottage cheese. However, keep portions in check, as dairy can be calorie-dense.

Incorporating these fats into your diet can help you stay satisfied and energized, supporting ketosis and weight loss goals.

Lean Protein

Protein is essential on keto to help maintain muscle mass and support metabolism. Keto-friendly lean proteins include:

• Poultry: Chicken, turkey, and duck are all low in carbs and high in protein.
• Grass-Fed Meats: Beef, lamb, and goat, which are typically leaner and contain healthy fats.
• Eggs: Versatile, protein-packed, and low in carbs, eggs are a keto staple.
• Fish: Fatty fish like salmon and tuna, as well as leaner options like cod, are excellent choices for protein and healthy omega-3 fats.
• Seafood: Shrimp, lobster, and crab are also low in carbs and high in protein, making them perfect for keto meals.

These protein sources are low in carbs but rich in nutrients, making them ideal for creating balanced, filling meals that align with your keto goals.

Ready to discover keto meals that suit your tastes? Take our Keto Quiz now, answer a few quick questions, and get personalized meal suggestions to enhance your keto diet experience!

Explore Popular Keto Meals on CookUnity

CookUnity offers a diverse range of keto-friendly meals crafted by top chefs. These dishes are designed to be delicious, nutrient-dense, and low in carbs, making it easy to stick to your keto goals without sacrificing flavor. Here are some popular keto meals that CookUnity has to offer:

1. Seared Steak with Arugula Pesto

By Chef Chris Massiah

This juicy, perfectly seared steak is topped with a homemade arugula pesto that adds a peppery kick. It’s served alongside a crisp salad of radish, cucumber, and celery for a refreshing crunch that complements the rich flavors. Light yet satisfying, this dish is an ideal keto-friendly dinner.

2. Coconut Lime Hanger Steak

By Chef Ruben Garcia

This dish from Chef Ruben is a burst of flavors! The tender hanger steak is infused with nutty coconut and zesty lime, with a hint of spice from red pepper flakes. Paired with Chef’s signature chimichurri and a side of sautéed green beans and mushrooms, it’s a sweet, savory, and tangy experience that keeps your taste buds intrigued while staying keto-friendly.

3. Dill-Marinated Salmon with Vegetables

By Chef Maia Bengochea

Chef Maia brings a light and flavorful keto option with her dill-marinated salmon. Accompanied by a fresh Greek salad featuring tomatoes, cucumbers, bell peppers, Kalamata olives, and feta, this dish is both protein-packed and refreshing. A zesty red wine vinaigrette ties it all together, making this an energizing meal perfect for a light dinner or filling lunch.

4. Tangy Parmesan-Crusted Tilapia

By Chef Andres Mendez

Chef Andres’ Parmesan-crusted tilapia is a crowd-pleaser, combining tangy and savory flavors in each bite. Paired with a medley of seasonal vegetables, this meal is designed to be both keto-compliant and satisfying, providing you with protein, healthy fats, and just the right amount of crunch.

5. Tuscan Butter Shrimp

By Andres Mendez

Inspired by the flavors of Tuscany, this creamy shrimp dish is pure indulgence. Chef Andres serves the shrimp in a rich, buttery white wine sauce with sweet cherry tomatoes. Sautéed broccolini and spinach on the side add a garlicky touch, making this a true Italian-inspired keto delight. Perfect for nights when you’re craving something decadent but low-carb.

With CookUnity's chef-prepared meals, maintaining a keto diet has never been easier. Each dish is thoughtfully crafted to bring out bold flavors while keeping carbs low, making it simple to enjoy a balanced, keto-friendly diet. Sign up today to discover more keto options delivered right to your door, and take the hassle out of meal prep while staying on track with your health goals.

What Can't You Eat on Keto FAQs

Which fruits are keto-friendly?

Avocados, watermelon, strawberries, raspberries, and star fruit are generally keto-friendly because they’re low in carbs and can be enjoyed in moderation.

Can you eat rice on keto?

No, rice—especially white and brown rice—is not allowed on keto due to its high carbohydrate content. Cauliflower rice is a popular, low-carb alternative for those craving rice on keto.

Are bananas allowed on keto?

Unfortunately, no. Bananas are high in carbs, with one banana containing around 24 grams of carbohydrates, which can exceed or use up your daily carb limit on keto.

Can I have potatoes or sweet potatoes on keto?

No, potatoes and sweet potatoes are high in starch and carbohydrates, which aren’t suitable for a keto diet. For similar textures, consider alternatives like cauliflower or turnips, which are much lower in carbs.

Is bread allowed on a keto diet?

Traditional bread made from wheat or other grains is too high in carbs for keto. However, there are keto-friendly bread options made from almond or coconut flour, which are low in carbs and work well on a keto diet.

Can you drink milk on keto?

Regular cow’s milk contains lactose, a natural sugar, which makes it too high in carbs for a strict keto diet. Instead, try unsweetened almond milk, coconut milk, or other low-carb milk substitutes.

Is honey or maple syrup allowed on keto?

No, honey and maple syrup are high in natural sugars and carbs, making them unsuitable for keto. If you need a sweetener, try keto-friendly alternatives like stevia, erythritol, or monk fruit.

Can you eat oats or oatmeal on keto?

Oats and oatmeal are generally too high in carbs for a keto diet. For a low-carb breakfast alternative, consider chia pudding, flaxseed porridge, or even scrambled eggs with veggies.

Are beans and lentils keto-friendly?

Most beans and lentils are not keto-friendly because they’re high in carbs. However, green beans and black soybeans are lower in carbs and can be enjoyed in moderation.

Can I drink alcohol on keto?

Certain alcoholic beverages are keto-friendly in moderation. Stick to options like dry wine, light beer, or spirits like vodka and gin. Avoid sugary cocktails, sweet wines, and high-carb beer, as they can disrupt ketosis.

Final Thoughts

Following a keto diet can limit your food choices, requiring careful attention to ingredients and nutritional content. It’s essential to stay mindful of what you eat to meet your fitness goals. To make things easier, CookUnity offers a range of chef-prepared, keto-friendly meals that help you stay on track without compromising on flavor. With fresh, thoughtfully crafted dishes delivered to your door, you can enjoy the convenience of healthy eating while focusing on your wellness journey. Check out our menu with 300+ mouthwatering options or get your first week of meal delivery today and save 50%!

Explore More From Our Blog

• All Blog Posts on Keto Diet
• What Fruits Are Keto-Friendly? 8 Healthy Options
• What Alcohol Can You Drink On Keto? Go Keto-Friendly Booze
• Net Carb Vs Total Carb: Differences & Why It Matters? -How Long Does It Take to Lose Weight on Keto?
• How Many Carbs a Day on Keto? Maximize Your Results with a Low-Carb Diet
• How Many Eggs per Day Can You Eat on a Keto Diet?