Are you on the keto diet? You need to know which keto approved snacks to avoid.
Are you sticking to the rules but still not losing weight?
You may in fact be eating Keto approved snacks that may be causing you to plateau and in some cases gain weight. I have made many of these Keto Mistakes.
When you are getting close to your goal weight keeping an eye on Calories is just as important in some cases as carbs. Overeating high calorie keto approved foods could lead to a stall and weight gain.
How do I know this? I am a daily weigher and I test my theories so If I have been eating for example an atkins bar for a week and see my weight stalling or if I gain weight I remove that one variable and keep everything else in my diet the same. This is how I have maintained my weight loss over the years.
Here are the top 10 Keto approved snacks to avoid if you aren’t losing weight or have stalled.
1. NUTS
One of the common mistakes I made on keto was that I overate nuts. I used to eat them as a healthy snack and ate far too many. I just couldn’t stop at one handful.
Nuts are particularly high in insoluble fiber which has zero effect on blood sugar. That’s just one of the reasons why you shouldn’t worry about their relatively high total carb count.
However, they are very calorie-dense, so it is quite easy to overindulge and to underestimate your actual consumption.
I experienced my weight stalling and friends on keto even had weight gain, this is not because nuts will kick you out of ketosis but because they are calorie-dense and easy to overeat.
Also please be aware Cashews and Peanuts are NOT keto-approved they are classed as legumes Also a mistake I made in my initial keto days.
Related: 15 Best Weight Loss Foods To Eat
2. CREAM
I love cream, I mean who doesn’t?
However cream and dairy, in general, don’t suit everyone. I am one of those unfortunate souls who cannot have too much dairy. It impacts my weight loss negatively so I keep it to a minimum.
3. Alcohol
Alcohol is allowed on keto in small amounts but for most it can slow down weight loss or stop it altogether.
Not only can it interfere with ketosis if you are tipsy you may find it difficult to make keto approved food decisions.
Keep it in moderation and maybe ask a friend to remind you to stop if you know you dont have the willpower!
Related: Can I Have Alcohol while on a Ketogenic Diet?
4. BULLET PROOF COFFEES
One of the most famous Keto approved drinks is Bulletproof coffee.
The original recipe is
(500 ml) 2 cups black Upgraded coffee (proprietary low-mold coffee beans)
2 Tbsp unsalted grass-fed butter
2 Tbsp MCT oil
Providing a whopping 400 calories per cup. If you are consuming bulletproof coffees on a daily basis or more than once a day this could be a contributing factor in your weight stall or gain.
5. FRUIT
Berries are usually said to be keto approved but these MUST be in moderation. I for one am not someone who can stop at eating 3 strawberries or 8 raspberries, I am always left wanting more. If your max net carb intake for the day is 20g then you can easily go over with berries if you aren’t careful;
Raspberries-Half a cup (60 grams) contains 3 grams of carbs.
Blackberries- Half a cup (70 grams) contains 4 grams of carbs.
Strawberries- Eight medium-sized (100 grams) contains 6 grams of carbs.
I would limit berries to an absolute minimum and when you know for certain they are not the cause of your plateau.
Related: Low Carb Vegetables That You Can Eat on a Keto Diet
6. CHEESE
When I heard that cheese was one of the keto approved foods I assumed the diet would be a walk in the park! What I forgot was how many calories cheese contained and I could easily go over my calorie allowance for the day.
Be mindful of how much cheese you are consuming as this could be a factor contributing to your weight loss plateau.
To break through a plateau, consider limiting cheese to a 1-ounce (28-gram) serving twice a week if you don’t want to give it up altogether.
7. OIL
It’s not enough to eat lots of fat. It has to be the right kinds of fat.
In short, stay away from vegetable and seed oils, the kind in the plastic containers. They are extremely unhealthy and will sabotage all your efforts.
You should be eating saturated fats (animal fats, butter, coconut oil), fish oil, and monounsaturated fat (olive oil).
8. ATKINS BARS
When I read that Atkins bars were low carb and Keto I was so happy. I could continue having a sweet snack after my afternoon coffee and continue losing weight. What I found was it was definitely hindering my weight loss.
After some research I found that Atkins bars like Cookies n’ Creme are sweetened with maltitol, a sugar alcohol that can be partially absorbed and raise blood sugar, whereas the white Chocolate Macadamia Nut Bar and others contain added sugar.
What?! They actually contain sugar this is precisely why my weight loss stalled.
Related: 15 Keto Mistakes People Make On The Ketogenic Diet and How To Avoid Them
9. SWEETENERS/ HOME MADE KETO TREATS
Anyone who knows me, knows I have a sweet tooth.
Although we all love low-carb treats, they are not suitable for weight loss, especially if you just started following a low-carb diet and need to get over your sugar addiction.
Keto treats and low-carb sweeteners can all increase cravings and your appetite levels and you should minimize or even completely avoid eating them when you are trying to lose weight.
If you have a sweet tooth, go for a piece of dark chocolate.
10. DIET DRINKS
Diet Drinks are normally Sweetened with artificial products like aspartame, sucralose, acesulfame K or refined stevia
The issue for some of us being that it acts like sugar in the body and can spike insulin.
Studies show Some sweeteners, such as sucralose, can still cause a blood glucose and insulin response and contribute to fat storage
If in doubt stay away from them and see if it makes a difference. Carbonated water is a great replacement and you can add lemon and lime for flavor.
Whilst there are a lot of approved keto snacks to avoid. There are many that are suitable and we will create a new blog soon with more information on these.
