Which fruits can you eat on a keto diet. How many carbs are in different types of fruit. What are the best low-carb fruit options for ketosis. Is it possible to include fruit on a ketogenic meal plan.

Understanding the Ketogenic Diet and Fruit Consumption

The ketogenic diet is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis in the body. This metabolic state occurs when the body burns fat for fuel instead of carbohydrates. While fruits are generally considered healthy, many are high in natural sugars and carbs, making them challenging to incorporate into a keto diet. However, some fruits can be consumed in moderation without disrupting ketosis.

The Role of Carbohydrates in Ketosis

To maintain ketosis, most individuals need to limit their net carb intake to 20-30 grams per day. Net carbs are calculated by subtracting fiber from total carbohydrates. This restriction makes it crucial to carefully select low-carb fruits and consume them in appropriate portions.

Top 9 Keto-Friendly Fruits

Despite the carb restrictions, several fruits can be incorporated into a ketogenic diet when consumed in moderation. Here are nine fruits that are relatively low in net carbs and can be enjoyed on a keto diet:

1. Avocados
2. Blackberries
3. Raspberries
4. Strawberries
5. Coconut
6. Lemons
7. Limes
8. Olives
9. Tomatoes

Avocados: The Keto Superfruit

Avocados stand out as an exceptional keto-friendly fruit due to their high fat content and low net carb count. A 100-gram serving of avocado contains only 1.9 grams of net carbs while providing 15 grams of healthy fats. This makes avocados an ideal choice for those following a ketogenic diet, as they help maintain ketosis while offering numerous nutritional benefits.

Berries: Low-Carb Antioxidant Powerhouses

Berries, particularly blackberries, raspberries, and strawberries, are among the lowest-carb fruits available. They are rich in antioxidants and fiber, which can support overall health while minimally impacting ketosis. For instance, a 100-gram serving of raspberries contains only 5.4 grams of net carbs, making them a sweet treat that can be enjoyed in moderation on a keto diet.

The Importance of Portion Control in Keto Fruit Consumption

While these fruits are considered keto-friendly, it’s crucial to practice portion control to avoid exceeding daily carb limits. Using a food scale and tracking macronutrients can help ensure that fruit consumption aligns with ketogenic goals. Even keto-friendly fruits should be consumed in moderation to maintain ketosis.

Calculating Net Carbs in Fruits

To accurately track fruit intake on a keto diet, it’s essential to understand how to calculate net carbs. The formula is simple: Net Carbs = Total Carbohydrates – Fiber. This calculation helps determine the impact of fruit consumption on blood sugar levels and ketosis.

Nutritional Benefits of Keto-Friendly Fruits

Despite the carb restrictions, incorporating low-carb fruits into a ketogenic diet can provide numerous health benefits. These fruits are often rich in essential nutrients, including:

• Vitamin C
• Potassium
• Folate
• Antioxidants
• Fiber

These nutrients support immune function, heart health, and digestive wellness, making keto-friendly fruits a valuable addition to the diet when consumed appropriately.

Strategies for Incorporating Fruits into a Keto Meal Plan

Integrating fruits into a ketogenic diet requires careful planning and creativity. Here are some strategies to enjoy fruits while maintaining ketosis:

• Use berries as a topping for keto-friendly desserts or yogurt
• Add sliced avocado to salads or use as a spread
• Incorporate lemon or lime juice in dressings and marinades
• Enjoy olives as a snack or in keto-friendly Mediterranean dishes
• Use tomatoes sparingly in sauces or as a garnish

Keto-Friendly Fruit Recipes

Experimenting with keto-friendly fruit recipes can add variety to your meal plan. Consider trying:

• Avocado chocolate mousse
• Berry and chia seed pudding
• Coconut and raspberry fat bombs
• Lemon garlic chicken with olives

These recipes allow you to enjoy the flavors and nutritional benefits of fruits while adhering to keto macronutrient ratios.

Fruits to Avoid on a Ketogenic Diet

While some fruits can be included in a keto diet, many are too high in carbs to fit into the strict macronutrient ratios required for ketosis. Fruits to avoid or severely limit on a ketogenic diet include:

• Bananas
• Apples
• Grapes
• Mangoes
• Pineapples
• Oranges

These fruits contain significantly higher amounts of sugar and net carbs, which can quickly deplete your daily carb allowance and potentially kick you out of ketosis.

Why Are Green Apples Not Keto-Friendly?

Despite their reputation as a healthier alternative to red apples, green apples are still not considered keto-friendly. A medium-sized green apple contains approximately 20.6 grams of net carbs, which exceeds the daily carb limit for most individuals following a strict ketogenic diet. The high carb content, combined with low fat content, makes green apples unsuitable for maintaining ketosis.

Alternatives to High-Carb Fruits on a Keto Diet

For those missing the sweetness and nutritional benefits of higher-carb fruits, there are several keto-friendly alternatives to consider:

• Sugar-free fruit-flavored water enhancers
• Keto-friendly fruit extracts for baking and flavoring
• Low-carb vegetables with similar nutritional profiles
• Keto-approved sweeteners combined with fruit-like flavors

These alternatives can help satisfy cravings for fruit flavors without compromising ketosis.

Monitoring Ketosis While Consuming Fruits

When incorporating fruits into a ketogenic diet, it’s important to monitor your body’s state of ketosis. This can be done through various methods:

• Blood ketone meters
• Urine ketone strips
• Breath ketone analyzers

Regular testing can help you understand how different fruits and portions affect your ketosis levels, allowing for personalized adjustments to your diet.

The Impact of Fruit Consumption on Blood Sugar

Even keto-friendly fruits can have an impact on blood sugar levels. Monitoring blood glucose responses to fruit consumption can help individuals, especially those with diabetes or insulin resistance, make informed decisions about fruit intake on a ketogenic diet.

Balancing Nutrient Intake on a Fruit-Limited Keto Diet

While limiting fruit intake on a ketogenic diet, it’s crucial to ensure adequate nutrition from other sources. Focus on consuming a variety of low-carb vegetables, high-quality proteins, and healthy fats to meet your nutritional needs. Consider supplementing with vitamins and minerals commonly found in fruits, such as vitamin C and potassium, if necessary.

Micronutrient Considerations

Pay special attention to micronutrients that are abundant in fruits but may be lacking in a strict ketogenic diet:

• Vitamin C: Found in bell peppers, broccoli, and cauliflower
• Potassium: Present in avocados, spinach, and salmon
• Folate: Available in leafy greens and asparagus

Incorporating these keto-friendly foods can help maintain a well-rounded nutrient profile while limiting fruit intake.

The Role of Fiber in Keto-Friendly Fruits

Fiber plays a crucial role in the ketogenic diet, particularly when it comes to fruit consumption. The fiber content in fruits not only contributes to digestive health but also impacts the calculation of net carbs. Soluble fiber, found in many keto-friendly fruits, can help slow the absorption of sugars and support gut health.

Benefits of Fiber on a Keto Diet

Incorporating fiber-rich, low-carb fruits into a ketogenic diet can offer several benefits:

• Improved digestion and regularity
• Enhanced feelings of fullness and satiety
• Support for a healthy gut microbiome
• Potential reduction in cholesterol levels

These benefits make fiber-rich, keto-friendly fruits valuable additions to a well-formulated ketogenic diet plan.

Seasonal Considerations for Keto-Friendly Fruits

The availability and nutritional content of fruits can vary with seasons. Understanding seasonal variations can help keto dieters make informed choices about fruit consumption throughout the year. For example, berries may be more readily available and potentially more nutrient-dense during summer months, while avocados might be at their peak during fall and winter in some regions.

Adapting Your Keto Fruit Choices to Seasonal Availability

Consider adjusting your keto-friendly fruit selections based on seasonal availability:

• Spring: Focus on strawberries and early-season berries
• Summer: Enjoy a wider variety of berries and melons in moderation
• Fall: Incorporate pumpkin (in small amounts) and continue with avocados
• Winter: Emphasize citrus fruits like lemons and limes, and continue with avocados

This approach can add variety to your diet while ensuring you’re consuming fruits at their nutritional peak.

The Psychology of Fruit Consumption on a Keto Diet

Transitioning to a ketogenic diet often involves significant changes in eating habits, including the reduction or elimination of many fruits. This shift can be challenging for some individuals, particularly those accustomed to consuming fruit regularly. Understanding the psychological aspects of this dietary change can help keto dieters navigate cravings and maintain long-term adherence to the diet.

Strategies for Managing Fruit Cravings

To address psychological challenges related to fruit restriction on a keto diet, consider the following strategies:

• Focus on the flavors and textures of allowed keto-friendly fruits
• Experiment with keto-friendly desserts that mimic fruit flavors
• Practice mindful eating to fully appreciate smaller portions of low-carb fruits
• Remind yourself of the health benefits and goals of your ketogenic lifestyle

These approaches can help satisfy cravings while maintaining ketosis and supporting overall well-being.

Integrating Keto-Friendly Fruits into a Balanced Lifestyle

While the ketogenic diet emphasizes low-carb, high-fat foods, it’s important to view fruit consumption within the context of overall health and lifestyle. Keto-friendly fruits can be part of a balanced approach to nutrition, providing essential vitamins, minerals, and antioxidants. The key is to incorporate these fruits thoughtfully and in alignment with individual health goals and metabolic needs.

Long-Term Sustainability and Fruit Consumption

For those considering a long-term ketogenic lifestyle, finding sustainable ways to include fruits can contribute to dietary adherence and satisfaction. This may involve:

• Cycling in slightly higher carb days with more fruit variety
• Adjusting fruit intake based on activity levels and metabolic flexibility
• Incorporating fruits as part of a targeted ketogenic diet for athletes
• Gradually reintroducing a wider variety of fruits during maintenance phases

By taking a flexible and personalized approach, individuals can enjoy the benefits of both ketosis and fruit consumption over the long term.

Are Green Apples Keto? | Sure Keto

Are Green Apples Keto?

Green Apples are not keto-friendly because they are high in carbs. They may kick you out of ketosis even with a small serving size.

Too Much Carbs!

Green Apples should be avoided on keto because they are very high in net carbs (11.32g of net carbs per 100g serving).

It is important to limit your net carb consumption to 20g – 30g per day to stay in ketosis. You can calculate your ideal daily net carb allowance by using this keto macros calculator.

As an alternative, you may look for other fruits that are low in net carbs.

Low in Fats

Green Apples are both high in carbs and low in fats, which are the exact opposite of the macros required on a keto diet.

The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means the majority of your foods should be both low in carbs and high in fats.

Avocado, salmon, and ghee are great examples of foods that are both low in carbs and high in fat.

Minimally Processed But High in Carbs

Green Apples are minimally processed but not a good fit for keto because they are high in carbs.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Here are the common ingredients to be checked for keto – sweeteners, oils, and food additives.

Net Carb Calculator

Green Apples

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Quantity

​Unit

medium apple

20.6 g

net carbs

25 g

carbs

4.4 g

fiber

0.3 g

fats

0.5 g

protein

95

calories

Calculate Your Ideal Macros for Keto »

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Keto Diet Foods to Eat, Limit or Avoid

Evidence Based

This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

By Dr. Josh Axe, DC, DNM, CN

January 25, 2023

The ketogenic (or “keto”) diet is a very high-fat, very low-carb diet that is best known for its weight loss benefits. The goal of the keto diet is to enter and then stay in a metabolic state called ketosis, in which you burn fat for energy, rather than carbohydrates (glucose).

In the typical diet, our bodies (brains and muscles) are fueled by glucose (a type of sugar) that we get from eating carbohydrate foods. But if those carbs stop coming in and glucose levels drop, we can use our fat for fuel.

In fact, once all our our reserved glucose/glycogen runs out after several days on a low-carb, keto diet, our bodies create compounds called ketone bodies (or ketones) from our own stored body fat, as well as from fats in our diet. In addition, researchers have discovered that ketones contain main benefits, such as fat loss, suppressing our appetites, boosting mental clarity and lowering the risk for a number of chronic diseases.

But before starting a ketogenic diet, it’s critical to get to know a properly constructed keto diet food list and also understand how much of each type of food group you consume.

It starts with limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” describes the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once consumed, simply don’t count grams of fiber toward their daily carb allotment. So that means subtracting grams of fiber from total carb games, to give you the total net carbs.

On a standard keto diet, fats provide about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent.

What Are Keto Diet Foods?

Here are examples of high-fat, low-carb foods that are included on the ketogenic food list:

• Your keto diet meal plan should contain high amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every recipe because fat is what provides energy and prevents hunger, weakness and fatigue.
• Keto meals also need all sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intake too much? Some of the most popular keto vegetables include broccoli and other cruciferous veggies, all types of leafy greens, asparagus, cucumber, and zucchini.
• In more moderate amounts, foods that are high in protein but low- or no-carb, including grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, organ meats and some full-fat (ideally raw) dairy products.
• What about fruits? As you will, you’ll need to cut down on your typical fruits, as keto fruits are far and few between.

On the other hand, the types of foods you’ll avoid eating on the keto, low-carb food plan are likely the same ones you are, or previously were, accustomed to getting lots of your daily calories from before starting this way of eating. This includes items like fruit, processed foods or drinks high in sugar, those made with any grains or white/wheat flour, conventional dairy products, desserts, and many other high-carb foods (especially those that are sources of “empty calories”).

If you’re new or just still learning the ropes for the keto diet food list, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a ketogenic low-carb diet.

Overall, remember that the bulk of calories on the keto diet are from foods that are high in natural fats, along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as “healthy,” like whole grains, for example.

The biggest shifts in your daily habits will be how you food shop and how you cook. If even if you’re accustomed to a relatively low-carb diet, keto recipes will still be even lower carb.

How much can you eat on the keto diet? You will require lots of healthy fats in order to get into ketosis, create ketone bodies, and have enough energy without eating carbs. You don’t need to count calories, but rather should focus on filling up on the right types of foods.

You will be considerably more energetic and healthier when cooking your own keto-friendly food, rather than buying supposedly keto foods off the shelf. Therefore, make sure you understand the keto diet rules and start stocking up with the keto grocery list.

Best Keto Foods

Below you’ll find a full keto diet menu for beginners, based on food type.

1. Healthy Fats

Most healthy fats contain zero net carbs, especially the kinds listed below, which also have other health advantages. Fats should be included in high amounts with every meal throughout the day.

Healthy keto fats include saturated fats, monounsaturated fats and certain types of polyunsaturated fats (PUFAs), especially omega-3 fatty acids that confer multiple health benefits. It’s best to include all types in your daily regimen, with an emphasis on saturated fats, especially compared to PUFAs.

Best keto fats:

• MCT oil, cold-pressed coconut, palm fruit, olive oil, flaxseed, macadamia and avocado oil — 0 net carbs per tablespoon
• Butter and ghee — 0 net carbs per tablespoon
• Lard, chicken fat or duck fat — 0 net carbs per tablespoon
• Organic cocoa butter — 0 net carbs per tablespoon

2. Proteins

Most protein foods and animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger.

It might seem counterintuitive if you’re trying to lose weight, but you want to choose fattier cuts of meat rather than leaner types. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. We’ve got keto diet chicken recipes to help.

• Grass-fed beef and other types of fatty cuts of meat (try to avoid antibiotics in beef) , including lamb, goat, veal, venison and other game. Grass-fed, fatty meat is preferable because it’s higher in quality omega-3 fats — 0 grams net carbs per 5 ounces
• Organ meats including liver — around 3 grams net carbs per 5 ounces
• Poultry, including turkey, chicken, quail, pheasant, hen, goose, duck — 0 grams net carbs per 5 ounces
• Cage-free eggs and egg yolks — 1 gram net carb each
• Fish (especially fatty fish), including anchovies, bass, flounder, mackerel, salmon, sardines, tuna, trout, etc. — 0 grams net carbs per 5 ounces

3. Non-Starchy Vegetables

• All leafy greens, including dandelion or beet greens, collards, mustard, turnip, arugula, chicory, endive, escarole, fennel, radicchio, romaine, sorrel, spinach, kale, chard, bok choy, etc. — range from 0.5–5 net carbs per 1 cup
• Cruciferous veggies like broccoli, cabbage, Brussels sprouts and cauliflower — 3–6 grams net carbs per 1 cup
• Celery, cucumber, zucchini, chives and leeks — 2–4 grams net carbs per 1 cup
• Certain fermented foods like sauerkraut, kimchi, dairy or coconut kefir (also beneficial for gut health) — 1–2 grams net carbs per half-cup
• Fresh herbs — close to 0 grams net carbs per 1–2 tablespoons
• Veggies that are slightly higher in carbs (but still low all things considered) including asparagus, mushrooms, bamboo shoots, bean sprouts, bell peppers, sugar snap peas, water chestnuts, radishes, jicama, green beans, wax beans, tomatoes — 3–7 grams net carbs per 1 cup raw

4.

Low-Sugar Fruit

What fruit can you eat on keto? Your No. 1 fruit choice should be avocado (yes, it’s a fruit). In small quantities, berries can also be consumed.

• Avocado — 3.7 grams net carbs per half
• Blackberries — 3.5 grams net carbs per half-cup
• Strawberries — 4.5 grams net carbs per half-cup
• Blueberries — 9 grams of net carbs per half-cup

5. Snacks

• Bone broth (homemade or protein powder) — 0 grams net carbs per serving
• Beef or turkey jerky — 1.6 grams net carbs per 1 ounce
• Hard-boiled eggs — 1 gram net carb per egg
• Extra veggies (raw or cooked) with homemade dressing — 0–5 grams net carbs
• Half avocado with sliced lox (salmon) — 3–4 grams net carbs
• Shirataki noodles (97 percent water!) — 0–1 grams net carbs
• 85 percent cacao dark chocolate — 5 grams net carbs per half serving
• Fat bombs

5. Condiments

• Spices and herbs — 0 grams net carbs
• Hot sauce (no sweetener) — 0 grams net carbs
• Apple cider vinegar — 0–1 grams net carbs
• Unsweetened mustards — 0–1 grams net carbs
• Poppy seeds — 0 grams net carbs

6.

Drinks

• Water — 0 grams net carbs
• Unsweetened coffee (black) (see our keto coffee recipe) and tea; drink in moderation since high amounts can impact blood sugar— 0 grams net carbs
• Bone broth — 0 grams net carbs
• Keto smoothie — 5.1 grams net carbs

Keto Foods to Limit

These are the keto foods to eat only occasionally in order to stay in ketosis:

1. Full-Fat Dairy

Dairy products should be limited as well, to only “now and then” due to containing natural sugars. Higher fat, hard cheeses have the least carbs, while low-fat milk and soft cheeses have much more.

• Full-fat cow’s and goat milk (ideally organic and raw) — 11–12 net carb grams per one cup serving
• Full-fat cheeses, including cream cheese, cheddar, parm, mozzarella, etc. — 0.5–1.5 net carb grams per one ounce or about 1/4 cup
• Full-fat Greek yogurt, regular yogurt and cottage cheese — 5 net carb grams per 1/2 cup

2.

Medium-Starchy Vegetables

• Sweet peas, artichokes, okra, carrots, beets and parsnips — about 7–14 net carb grams per 1/2 cup cooked
• Yams and potatoes (white, red, sweet, etc.) — sweet potatoes have the least carbs, about 10 net carb grams per 1/2 potato; yams and white potatoes can have much more, about 13–25 net carb grams per 1/2 potato/yam cooked

3. Legumes and Beans

• Chickpeas, kidney, lima, black, brown, lentils, hummus, etc. — about 12–13 net carb grams per 1/2 cup serving cooked
• Soy products, including tofu, edamame, tempeh — these foods can vary in carbohydrates substantially, so read labels carefully; soybeans are fewer in carbs than most other beans, with only about 1–3 net carb grams per 1/2 cup serving cooked

4. Nuts and Seeds

• Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, pumpkin seeds, sesame seeds, macadamia nuts, Brazil nuts, etc. — 1.5–4 grams net carbs per 1 ounce; cashews are the highest in carbs, around 7 net grams per ounce
• Nut butters and seed butters — 4 net carbs per 2 tablespoons
• Chia seeds and flaxseeds — around 1–2 grams net carbs per 2 tablespoons

5.

Fruits

• Berries, including blueberries, strawberries, blackberries, raspberries — 3–9 grams net carbs per 1/2 cup
• Asian pears — 8–9 net carbs per pear

6. Snacks

• Protein smoothie (stirred into almond milk or water)
• 7–10 olives
• 1 tablespoon nut butter or handful of nuts
• Veggies like cucumber, zucchini or bell peppers with a bit of hummus, Greek yogurt dip, or melted cheese

7. Condiments

Most condiments below range from 0.5–2 net carb grams per 1–2 tablespoon serving. Check ingredient labels to make sure added sugar is not included, which will increase net carbs. (Stevia, monk fruit and erythritol will become your go-to sweeteners because neither raise your blood sugar — combine for a more natural sweet taste and, remember, a little goes a long way!)

• No sugar added ketchup or salsa
• Sour cream
• Mustard, hot sauces, Worcestershire sauce
• Lemon/ lime juice
• Soy sauce
• Salad dressing (ideal to make your own with vinegar, oil and spices)
• Pickles
• Stevia
• Monk fruit
• Erythritol

8.

Drinks

Consume the unsweetened keto drinks below only moderately, having just 1–2 small servings per day. These will typically contain between 1–7 net carb grams per serving.

• Fresh vegetable juices — homemade is best to limit sugar; aim for 8 ounces daily at most
• Unsweetened coconut or almond milk (ideal to make your own)
• Bouillon or light broth (this is helpful with electrolyte maintenance)
• Water with lemon and lime juice
• There are many low-carb alcohols — such as low-carb beer, certain types of red wine (Pinot Noir, Merlot and Cabernet Sauvignon are best) and pure forms of whiskey, gin, tequila, rum and vodka — but make alcohol very occasional, as it can throw you out of ketosis

Keto Foods to Avoid

What can you not eat on a keto diet? When on a ketogenic diet, you should avoid the following types of foods:

1. Any Type of Sugar

One teaspoon of sugar has about 4 net grams of carbs, while every tablespoon has about 12 net grams. Avoid all of these:

• White, brown, cane, raw and confectioner’s sugar.
• Syrups like maple, carob, corn, caramel and fruit
• Honey and agave
• Any food made with ingredients such as fructose, glucose, maltose, dextrose and lactose

2, Any and All Grains

One slice of bread, or small serving of grains, can have anywhere from 10–30 net grams of carbs. Cereals and cooked grains typically have 15–35 grams per 1/4 cup uncooked, depending on the kind. Avoid the following:

• Wheat, oats, all rice (white, brown, jasmine), quinoa, couscous, pilaf, etc.
• Corn and all products containing corn, including popcorn, tortillas, grits, polenta, corn flour and corn meal
• All types of products made with flour, including bread, bagels, rolls, muffins, pasta, etc.

3. Most Non-Berry Fruits

Most fruits simply contain too many carbs and can prevent you from reaching your goals if you eat them. So when on keto, stay away from especially the “sweet fruits” like mangoes, papayas, bananas, oranges and apples.

4. Nearly All Processed Foods

• Crackers, chips, pretzels, etc.
• All types of candy
• All desserts like cookies, cakes, pies, ice cream
• Pancakes, waffles and other baked breakfast items
• Oatmeal and cereals
• Snack carbs, granola bars, most protein bars or meal replacements, etc.
• Canned soups, boxed foods, any prepackaged meal
• Foods containing artificial ingredients like artificial sweeteners (sucralose, aspartame, etc.), dyes and flavors

5. Sweetened and Caloric Beverages

• Soda
• Most alcohol (beer, wine, liquor, etc.)
• Sweetened teas or coffee drinks
• Milk and dairy replacements (cow’s milk, soy, almond, coconut, lactaid, cream, half and half, etc.)
• Fruit juices

Final Thoughts

• As you can see above, there’s a surprising number of approved keto foods, especially for such a high-fat diet. The keto diet menu centers around healthy fats, grass-fed meats, non-starchy vegetables, and fat-based fruit (avocado).
• The No. 1 group of foods to eat on the keto diet is healthy fats. Also be sure to have plenty of low-starch veggies along with a moderate protein source.
• For a keto diet breakfast, eggs are often the perfect main ingredient because of their status of a filling, healthy fat. For a quick keto breakfast, you may choose a keto smoothie using a keto protein powder. Use an approved keto fruit like frozen blueberries and some coconut milk, and then you have a delicious start to your day.
• What are some keto lunch ideas? I suggest you visit our page on keto diet recipes as well as keto diet snacks (including fat bombs!).
• Wild-caught salmon, as a fatty fish, is a perfect keto choice, and easy keto meals can be a fatty cut of healthy protein like salmon or lamb served with plenty of green veggies.
• What fast food can you eat on a keto diet? Check out this keto fast food article, for help when you’re left without many options when out and about.
• For more keto recipes and meal/snack ideas, go to the recipe section on this site and search diet type by ketogenic … and you’ll see hundreds of options.

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The keto diet is one of the most effective ways to lose weight. This is a diet that involves eating low-carb, high-fat foods that results in rapid weight loss.

Low Carbohydrate Diet

The ketogenic diet is one of the most effective ways to lose weight, thanks to the Ketosis process. (Ketosis is a process in which fats are used for energy, thanks to the production of “ketones” by the body.) On a keto diet, energy comes mainly from fats, while on a traditional diet, most of it comes from carbohydrates.

Keto diet promotes rapid weight loss, while there are other benefits of this diet:

• reduced hunger;
• “increase in vitality”.

Who is the keto diet for?

How long can you eat on KETO?

There are no strict restrictions on the duration of meals. As a rule, it is 2-3 months or until a certain result is achieved. But no more than 8 months, since then the body begins to lose metabolic plasticity. Eating habits are formed around 21 days. Therefore, we can recommend sticking to this type of diet for 3 weeks in order to form the habit of eating without fast carbohydrates, sugar, etc. Then switch to a balanced diet, taking into account the norm of calories.

How to quickly wait for the result?

If you strictly follow the recommendations and do not deviate from nutrition, then the result can be seen in 5-7 days. It is recommended to measure the waist in centimeter, for objective tracking of results

How to eat at the end of the program?

Maintain a balanced diet. We recommend switching to classic food lines from MF Kitchen

Can I order a ready-made menu?

The specialists at MF Kitchen have developed two program lines:

How is MF Kitchen different from other services?

Strict adherence to KBZhU

Not a single day exceeds the allowable norm of carbohydrates, fats and carbohydrates and proteins, which is the most important requirement when following the Keto diet.

Expensive ingredients

The weekly diet alternates dishes containing salmon, pink salmon, shrimp, avocado, peanut butter, coconut milk, cream and butter.

Fresh and cooked vegetables

A large number of fresh and cooked vegetables are also included in the programs to maintain a balanced diet.

Keto Desserts

The #2000keto program includes specially designed Keto desserts such as Apple Pudding and Chocolate Peanut Cream Mousse.

View the menu and order

Apple Diet – Beautify.com.ua Magazine

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Many thought about what diet to choose. Apple diet, dairy or buckwheat? If you do not like milk, then you should not choose a diet based on this particular product. Think what do you like? Of course, a lot of thoughts “run through” in my head.

Stop! Stop and think about what foods you like. If you like apples and cottage cheese, then we present you a diet with these two elements. In addition to losing weight, you will give your body a lot of useful substances.

Curd is one of the most necessary products for a woman. In addition, it is a source of calcium. If you eat it, then good hair, teeth and strong bones are provided to you. Lose weight and strengthen nails, isn’t that great?!

Lose weight with the apple diet

Apples are a source of iron. This element is necessary to improve immunity.

Cottage cheese-apple diet

You need to eat 200 grams of cottage cheese and one and a half kilograms of apples per day. It is advisable to choose green. Never eat everything at once.

Divide food into equal portions and consume at approximately the same time interval. As you can see, the diet is very simple. Anyone who wants to endure it will do it. Good luck!

Apple diet for weight loss

For those who are just wondering how to get rid of extra pounds and wrinkles on the stomach, we offer a more stringent diet. You are ready?! Then listen. The principle of the diet is about the same as cottage cheese and apple. The menu is for the week.

During this period, you will be able to lose about 5-7 kg, isn’t it great?! In seven days, you can lose that many kilograms. Many will not believe this, but to understand for sure whether this is true or not, you need to try it.

Apple diet for weight loss

Now let’s move on to the diet plan for the week. Every day you need to eat 1.5 kg of apples. You will consume approximately 300-950 kcal per day.

Of course, such a diet is more difficult to tolerate, and due to the high fiber content, stomach irritation may occur. The result of the apple diet will not keep you waiting. Very soon you will feel lightness.

The main thing – after the end of the diet, try to limit yourself in the consumption of “harmful” food.

Tips for losing weight

If you are on a diet, drink about two liters of water a day. If during such a meal you get a stomach ache or some other problems arise, then you can replace fresh fruits with baked apples. Believe me, they are just as good!

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