Keto Diet Rules

Keto Friendly Foods You Should Avoid!

The nutrition label may appear to be okay to eat on a ketogenic diet, however, the nutritional profile tells a whole different story. 

When I first started my keto journey, I thought that any food that was low carb and somewhat high in fat was okay food to lose weight. This mindset was completely wrong! You must evaluate the quality of the food you are eating.

Just because it’s low calorie or LCHF does not mean it’s healthy! You can overdo protein, artificial sweeteners, and calories. Just because you are following a keto diet, then 

Vegetable Oil


Not all oils are created the same. Different oils have different percentages of saturated and unsaturated fat. There are studies [1] showing that supposedly heart-friendly oils such as sunflower, safflower, and vegetable oil are detrimental to your health!

This is not only because they contain the presence of Polyunsaturated fatty acids (PUFA)  but also a high PUFA n-6 content and high n-6/n-3 ratio in dietary fats ( yes, wayyy to technical)

In other words, they contain the type of PUFA that is harmful to your health due to other highly technical words such as lipid oxidation. Because of this lipid oxidation vegetable oils are also often rancid when you buy them on the shelf, and you have no way of knowing.

Cooking with refined coconut oil (if you don’t like coconut aroma get the refined) or ghee is a good alternative to these new “ heart healthy” oils that the heart association endorses. Avoid cooking with olive oil because it has a low smoke point, and heating may oxidize the oil ( which leads to an unhealthy oil) 




Margarine has been marketed as a health food in recent years. Because it’s lower in saturated fat, companies have pushed advertising campaigns that margarine is healthier than butter. This is far from the truth! Many kinds of margarine are filled with trans fat which should be avoided at all costs. 

Newer versions of margarine that are coming out, claim to be trans fat-free. However always be wary of these claims. If the amount of trans fat is less than .5 the company can claim that it has 0 grams of trans fat.

When in doubt, choose a grass-fed version of butter. Although a little higher in price, the flavor and health benefits of the butter are worth it. 



Splenda has been advertised to have no calories and little effect on blood sugar and insulin sugar. However, the effect it will have will differ from person to person.

One small study in 17 severely obese people who did not regularly consume artificial sweeteners reported that sucralose elevated blood sugar levels by 14%, and insulin levels by 20% (4).

Observational studies find no connection between artificial sweetener consumption and body weight or fat mass, but some of them report a small increase in body mass index [3]

You heard that correctly. Splenda does no help you lose weight, and may actually help increase your weight.

It may also damage the bacterial environment in the gut. This gut microbiome may also help regulate your body weight. A  state of the gut microbiota is becoming recognized as an environmental factor that interacts with a host’s metabolism and has a role in conditions such as obesity and diabetes [2]

A better alternative to Splenda is no artificial sweetener! If you must add artificial sweeteners make sure there are no added fillers such as maltodextrin. Some popular artificial sweeteners in the keto community are monk fruit and stevia. 

If you have a sugar addiction or are prone to having one (like me) stay away from all artificial sweeteners!! I remember when I would make a whole batch of low carb peanut butter cookies, and eat them all!! This contained around a cup of Splenda.

I then wondered why I wasn’t losing any weight….. 


Diet Soda

There have been recent studies showing that diet soda is actually WORSE for you than regular soda. These studies have shown a positive correlation between waist circumference and diet soda. [4] 

Instead, try Mineral water with lemon, various fruits for flavoring, extract, etc.. I

t’s very good, and after you become accustomed to ” natural” taste, you will never want to go back to your old coke drinking ways.  On top of that, mineral waters contain all the electrolytes you need on the keto diet. Top with whipped cream..or add cream. Both are very good! 


Low Carb Processed Replacement Foods

When I speak of low carb replacement foods, I am referencing to products such as the Atkins bars.

These will absolutely stall your weight loss!  When I would eat these, I would find my old cravings coming back, and would justify eating an entire box with the “they are low carb” excuse.

Except, a lot of these bars are full of gluten, artificial sweeteners such as Splenda, and sometimes even trans-fat!

Let’s look at a nutritional label for an Atkins bar.


It contains soy protein, sunflower oil, soy lecithin, barley malt, maltitol, and sucrose!! This is almost all of the ingredients in this post.

Crazy much? Stay away from these heavily marketed foods. You can find some good premade keto friendly foods, but they will always be at a higher price tag. Best bet is to make them yourself or just stay away altogether.

Here is a good list olow carb replacement list. 


American Cheese

single slice of wrapped american cheese

The fewer ingredients the better. American cheese (AKA Kraft Singles) has a long list of ingredients and isn’t even real cheese! Yet this is endorsed has a health food. The proper classification pasteurized prepared cheese product.”


See below for the ingredients.


  • Cheddar cheese (milk, cheese culture, salt, enzymes)
  • Whey
  • Water
  • Protein concentrate
  • Milk
  • Sodium citrate
  • Calcium phosphate
  • Milkfat
  • Gelatin
  • Salt
  • Sodium phosphate
  • Lactic acid as a preservative
  • Annatto and paprika extract (color)
  • Enzymes
  • Vitamin A palmitate
  • Cheese culture
  • Vitamin D3


Instead of going with this American cheese Kraft Singles try the myriad of cheeses available in the specialty section.

There are so many good cheeses from all over the world, that you will never get bored.