Can you enjoy fruits on a ketogenic diet. Which fruits are lowest in carbs and best for maintaining ketosis. How can you incorporate fruit into your keto meal plan without exceeding your carb limit. What are the nutritional benefits of keto-approved fruits.

Understanding the Ketogenic Diet and Its Impact on Fruit Consumption

The ketogenic diet has gained significant popularity as a weight loss strategy. This high-fat, low-carb eating plan aims to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates. To achieve this metabolic state, individuals typically limit their carb intake to 50 grams or less per day.

Given that fruits are generally high in carbohydrates, many people assume they must be eliminated from a keto diet entirely. However, this is not necessarily the case. With careful selection and portion control, certain fruits can be incorporated into a ketogenic eating plan without disrupting ketosis.

The Role of Net Carbs in Fruit Selection for Keto

When following a ketogenic diet, the concept of net carbs becomes crucial. Net carbs are calculated by subtracting the fiber content from the total carbohydrates in a food. This calculation is important because fiber is not digested by the body and does not impact blood sugar levels or ketosis.

For those on a keto diet, the goal is to consume no more than 25 grams of net carbs per day. This limitation requires careful consideration when selecting fruits, as some options can quickly consume a large portion of the daily carb allowance.

Calculating Net Carbs in Fruits

• Determine the total carbohydrate content of the fruit
• Subtract the fiber content from the total carbohydrates
• The resulting number represents the net carbs

By focusing on fruits with lower net carb content, individuals can enjoy the nutritional benefits and flavors of fruit while maintaining ketosis.

Top Keto-Friendly Fruits and Their Nutritional Profiles

Several fruits can be consumed in moderation on a ketogenic diet. Here are some of the best options, along with their nutritional benefits:

1. Avocados: The Keto Superfruit

Avocados are often hailed as a keto dieter’s best friend, and for good reason. A half-cup serving of sliced avocado contains:

• Less than 3 grams of net carbs
• Almost 11 grams of healthy fats
• 117 calories
• 17.5% of the daily value for fiber
• 354 mg of potassium (7.5% DV)

The high fat content and low net carb count make avocados an ideal fruit for those following a ketogenic diet. They can be used as a spread, added to salads, or enjoyed on their own.

2. Blackberries: A Low-Carb Berry Option

Blackberries offer a sweet taste with minimal carb impact. A half-cup serving provides:

• 3 grams of net carbs
• Less than 0.5 grams of fat
• Nearly 4 grams of fiber (13% DV)
• 3.5 grams of sugar
• 117 mg of potassium
• 15 mg of vitamin C
• 14 mg of vitamin K
• Only 31 calories

Blackberries can be eaten raw, added to keto-friendly desserts, or used to top low-carb yogurt alternatives.

3. Tomatoes: The Versatile Keto Fruit

While often considered a vegetable, tomatoes are technically a fruit. A cup of cherry tomatoes contains:

• Approximately 4 grams of net carbs
• Fewer than 30 calories
• High water content

Tomatoes can be easily incorporated into keto meals, adding flavor and nutrients without significantly impacting carb intake.

Incorporating Keto-Friendly Fruits into Your Meal Plan

While these fruits are considered keto-friendly, it’s essential to consume them in moderation to maintain ketosis. Here are some strategies for incorporating fruits into a ketogenic diet:

1. Use avocado as a replacement for high-carb spreads or dips
2. Add a small handful of berries to a keto-friendly smoothie
3. Include cherry tomatoes in salads or as a side dish
4. Use lemon or lime juice to add flavor to dishes without adding significant carbs
5. Enjoy a few strawberries as an occasional treat, keeping portions small

By carefully planning and measuring portions, these fruits can add variety and essential nutrients to a ketogenic diet without compromising ketosis.

The Nutritional Benefits of Keto-Approved Fruits

While the primary focus of the ketogenic diet is maintaining a state of ketosis, it’s crucial not to overlook the nutritional benefits that fruits can provide. Even in small amounts, keto-friendly fruits offer essential vitamins, minerals, and antioxidants that support overall health.

Micronutrients in Keto-Friendly Fruits

• Vitamin C: Found in berries and citrus fruits, supports immune function
• Potassium: Present in avocados and berries, helps maintain proper nerve and muscle function
• Folate: Found in avocados, important for cell growth and DNA formation
• Antioxidants: Present in various berries, help protect cells from oxidative stress

Including these nutrient-dense fruits in a ketogenic diet can help prevent deficiencies and support overall wellness while maintaining ketosis.

Potential Challenges of Fruit Consumption on Keto

While certain fruits can be included in a ketogenic diet, there are potential challenges to consider:

Risk of Exceeding Carb Limits

Even low-carb fruits can contribute significantly to daily carb intake if not carefully monitored. Overconsumption can lead to:

• Exiting ketosis
• Stalled weight loss
• Increased cravings for high-carb foods

Difficulty with Portion Control

The sweet taste of fruit can make it challenging to stick to small portions, potentially leading to overconsumption.

Limited Variety

The restricted list of keto-friendly fruits may lead to monotony in the diet, potentially affecting adherence to the eating plan.

To overcome these challenges, it’s crucial to carefully track fruit intake, prioritize the lowest-carb options, and find creative ways to incorporate small amounts of fruit into meals and snacks.

Alternative Low-Carb Fruit Options for Keto

In addition to the fruits mentioned earlier, several other options can be consumed in moderation on a ketogenic diet:

1. Raspberries

A half-cup serving of raspberries contains:

• Approximately 3 grams of net carbs
• 4 grams of fiber
• Rich in antioxidants and vitamin C

2. Strawberries

While slightly higher in carbs, strawberries can be enjoyed in small amounts:

• About 6 grams of net carbs per half-cup
• High in vitamin C and manganese

3. Lemons and Limes

These citrus fruits are low in carbs and can add flavor to dishes:

• Less than 4 grams of net carbs per fruit
• Rich in vitamin C and antioxidants

4. Coconut

While technically a drupe, coconut is often considered a fruit and is keto-friendly:

• High in healthy fats
• Low in net carbs
• Rich in fiber and minerals

These alternatives provide additional options for those following a ketogenic diet, allowing for more variety while maintaining low carb intake.

Practical Tips for Enjoying Fruits on a Ketogenic Diet

To successfully incorporate fruits into a ketogenic eating plan, consider the following strategies:

1. Track your intake: Use a food diary or app to monitor your daily carb consumption, ensuring you stay within your target range.
2. Measure portions: Use a food scale or measuring cups to accurately portion fruit servings.
3. Pair with fats: Combine fruits with high-fat foods like cheese or nuts to help slow the absorption of sugars and minimize blood sugar spikes.
4. Choose whole fruits: Opt for whole fruits over juices or dried fruits, which are more concentrated in sugars and carbs.
5. Plan ahead: Incorporate fruits into your meal plan in advance to ensure you’re not exceeding your daily carb limit.
6. Be mindful of seasonality: Some fruits may be lower in carbs when they’re in season and at peak ripeness.

By following these tips, you can enjoy the flavors and nutritional benefits of fruits while maintaining ketosis and supporting your overall health goals.

Conclusion: Balancing Fruit Consumption on a Ketogenic Diet

While the ketogenic diet is known for its strict carbohydrate limitations, it doesn’t mean fruit must be entirely off-limits. By selecting low-carb options, controlling portions, and carefully tracking intake, individuals can incorporate fruits into their keto meal plans without compromising ketosis.

The key to success lies in understanding net carbs, choosing fruits wisely, and finding creative ways to enjoy small amounts of fruit while prioritizing high-fat, low-carb foods. With proper planning and mindful consumption, keto dieters can reap the nutritional benefits of fruits while still achieving their dietary goals.

As with any significant dietary change, it’s essential to consult with a healthcare professional or registered dietitian before starting a ketogenic diet, especially for individuals with underlying health conditions or specific nutritional needs. By taking a balanced and informed approach, it’s possible to enjoy the sweet taste of fruit while adhering to the principles of a ketogenic lifestyle.

What Are the Best Low-Carb Fruits to Eat on a Keto Diet?

The keto diet can help increase your chances of weight loss. But if you don’t eat the right kinds of fruits, and in the right amount, you may kick yourself out of ketosis and stall your weight loss efforts.

By Valencia Higuera and Amy Gorin, MS, RDNMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: October 1, 2021

Medically Reviewed

Avocados, raspberries, and lemons are keto-friendly fruits when eaten in moderation.

Shutterstock; Stocksy (2)

Fruit is known to be high in carbs, so you might think nature’s candy is off-limits on the trendy, high-fat, low-carb ketogenic diet.

Think again.

With the right picks, you can enjoy fruit on a keto diet. You just need to school yourself on which fruits are a good fit via a keto diet food list and then enjoy them in moderation.

A Primer on the Keto Diet and Ketosis

First, it’s important to understand how keto may help you lose weight. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, you’re usually taking in 50 grams (g) or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, CDCES, a nutritionist based in New York City. While several variations of the keto diet exist, the standard approach to this plan requires you to take in about 70 to 80 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs, according to the Cleveland Clinic.

Because some fruits have more carbs than others, knowing which ones to avoid is key for accelerating weight loss and reaping other possible benefits of keto. Just know that large, long-term, randomized controlled trials on the keto diet are limited, so it’s unclear whether keto is safe and effective to follow for the long haul, according to Harvard Medical School.

Also important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding, according to a recent review.

RELATED: What People With Type 2 Diabetes Need to Know About the Keto Diet

For anyone, regardless of any underlying health issues, the so-called keto flu is a possibility (and even likelihood) as your body adjusts to ketosis on the keto diet, says Tori Schmitt, RDN, founder of YES! Nutrition, based in Dayton, Ohio. Fatigue, irritability, headaches, and nausea are all symptoms of the keto flu, Schmitt says. Fortunately, keto flu lasts only about one to two weeks. Play it safe and ask your healthcare team if keto is right for you.

What Fruits to Eat on a Low-Carb Keto Diet

If you’ve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content (since the body can’t digest fiber), according to the website for the popular low-carb Atkins diet. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Ruled.me. Dietitians recommend reaching for the following fruits.

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Avocados

Larisa Blinova/Shutterstock

Can’t get enough avocados? You now have a great excuse to eat more of the creamy green fruit. A ½ cup of sliced avocado has almost 11 g of fat and fewer than 3 g of net carbs, according to U.S. Department of Agriculture (USDA) data. While they can be nutritionally dense because of their fat content (that same ½-cup serving contains 117 calories), a little goes a long way as a sandwich spread, salad topper, or dip. You’ll also get plenty of fiber (17.5 percent daily value, or DV) and potassium (354 milligrams [mg], or 7.5 percent DV).

RELATED: What Is Keto Cycling, and Is It the Key to Sticking With the Keto Diet?

366

Blackberries

Holly Clark/Stocksy

Whether you’re adding them to a recipe or snacking on a handful of them raw, blackberries can make a great addition to your keto meal plan. A ½-cup serving barely contains any fat (less than half a gram) and is also low in net carbs, with just 3 g, according to USDA data. The same size serving offers nearly 4 g of fiber (13 percent of your DV) and 3.5 g of sugar. Blackberries also provide 117 mg of potassium, 15 mg of vitamin C, and 14 mg of vitamin K. This low-cal fruit is also a great snack for weight loss, containing about 31 calories per ½ cup.

367

Tomatoes

J.R. Photography/Stocksy

Some people group tomatoes with vegetables, but a tomato is actually a fruit. A cup of cherry tomatoes contains fewer than 30 calories and has around 4 g of net carbs, according to USDA data. Their lower calorie count is due to their high water content, but research shows that tomatoes also contain many antioxidants, including beta carotene, vitamin C, and lycopene. A June 2021 study published in the journal Molecules found that lycopene, a plant-based pigment, has anti-cancer properties and also may help prevent heart disease.

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Rhubarb

Nadezhda Nesterova/Shutterstock

This red-stalked fruit isn’t often seen outside of its growing season, from spring to mid-summer, according The Old Farmer’s Almanac, although it can be frozen or pickled. One diced cup of this tart produce delivers more than 2 g of fiber for 26 calories, according to USDA data. It’s also got some bonus protein, potassium, and vitamins C and A. The fruit’s tart flavor can be enjoyed raw, roasted, or pureed in a small, low-carb smoothie. Just remember to remove the leaves before eating, as they can be toxic in large amounts due to oxalic acid, according to MedlinePlus.

RELATED: 10 Keto Instant-Pot Recipes Too Fast Not to Make

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Star Fruit

iStock

Carambola, or star fruit, is native to Asia and more common there than in the United States, according to the USDA. It’s named for the shape it resembles when sliced and has a sweet and sour taste. And it’s worth a try if you’re on keto and want to add some variety to your diet. A cup of cubed star fruit contains about 5 g of net carbohydrates, with nearly 4 g of fiber, per the USDA. It’s also low in calories (around 40 per cup) and contains potassium and vitamin C.

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Raspberries

Stocksy

These berries contain flavonoids, powerful antioxidants that can help reduce blood pressure and promote healthier arteries, lowering your risk of heart disease, according to an article published in June 2021 in International Journal of Molecular Sciences. A cup of fresh raspberries has 64 calories but a whopping 8 g of fiber. With a little more than 5 g of sugar, the net carbs of that serving comes to under 7 g, according to USDA data. They’re great eaten as a snack or as a topping for oatmeal or yogurt.

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Cantaloupe

Elena Shashkina/Shutterstock

Like most melons, cantaloupe’s high water content makes it hydrating and keeps calories low, around 54 per cubed cup, per USDA data. Although its fiber content is nothing to boast about, with fewer than 2 g per cup, and it has close to 13 g of sugar, cantaloupe contains a reasonable amount of carbs per serving, which makes it a fit on most keto plans. Like other fresh fruits, cantaloupe is full of vitamins and nutrients such as potassium, vitamins C and A, and beta carotene. A slice can be a refreshing snack, or try adding some to your next salad.

RELATED: 10 Grab-and-Go Keto Snacks Probably Already in Your Kitchen

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Strawberries

Marija Savic/Stocksy

Strawberries are another delicious, sweet, and filling fruit that you can eat in moderation on the keto diet. A cup of sliced strawberries contains more than 3 g of fiber and around 9 g of net carbs, according to USDA data. With 53 calories per cup, strawberries are a low-cal addition to yogurt, cereal, or smoothies. Strawberries also have antioxidant and anti-inflammatory benefits, per a study published in August 2021 in Plants. They also deliver plenty of antioxidant vitamin C.

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Watermelon

Marta Locklear/Stocksy

This juicy melon is a refreshing way to get a keto-friendly fruit fix, with just 46 calories per diced cup, per USDA data. Like other melons, it’s no fiber superstar, but the high water content keeps calories and carbs in check, with under 12 g per cup. And researchers in the USDA’s Agricultural Research Service recently identified over 1,500 beneficial phytochemicals in watermelon, including antioxidants and lycopene.

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Lemons

Cameron Whitman/Stocksy

This sunny citrus fruit and its juice are also keto-friendly, so go ahead and add a wedge or squeeze to your ice water. The juice from one lemon has 3 g of carbohydrates, per USDA data, and only around 11 calories. Yet you’ll still get a dose of immune-boosting vitamin C, an antioxidant that fights free radicals (compounds associated with aging and chronic illness) and promotes healthy digestion, according to the Cleveland Clinic.

Keto Fruit: 9 Healthy Options

Many high carb foods are considered off-limits on the keto diet, including certain types of grains, starchy vegetables, legumes, and fruits. However, you can eat some fruits that are low in carbs and high in fiber.

The ketogenic, or keto, diet is a very low carb, high fat eating plan on which carb intake is often restricted to less than 20–50 grams per day.

Some fruit is also high in fiber, an indigestible type of carb that doesn’t count toward your total daily carb count. That means they contain fewer net, or digestible, carbs. This is calculated by subtracting the grams of fiber from the total grams of carbs.

Here are 9 nutritious, tasty, and keto-friendly fruits.

Though avocados are often referred to and used as a vegetable, they’re biologically considered a fruit.

Thanks to their high content of heart-healthy fats, avocados make a great addition to a ketogenic diet.

They’re also low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving (1).

Avocados provide an array of other important nutrients as well, including vitamin K, folate, vitamin C, and potassium (1).

summary

A 3. 5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They’re also high in vitamin K, folate, vitamin C, and potassium.

Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet.

Compared with other fruits, watermelon is relatively low in net carbs, with around 11.5 grams of carbs and 0.5 grams of fiber in a 1-cup (152-gram) serving (2).

That said, depending on your daily carb allotment, you may need to adjust your portion sizes to fit watermelon into your diet.

Watermelon is likewise rich in a variety of other vitamins and minerals, including vitamin C, potassium, and copper (2).

Plus, it contains lycopene, a plant compound that acts as an antioxidant to decrease cell damage and fight disease (3).

Summary

Watermelon is relatively low in net carbs, containing 11 grams of net carbs in a 1-cup (152-gram) serving. It also contains several other nutrients and is a good source of the antioxidant lycopene.

Strawberries are nutritious, delicious, and brimming with health benefits.

Low in carbs and high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet.

In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber (4).

Strawberries are an excellent source of other micronutrients as well, including vitamin C, manganese, and folate (4).

Plus, like other types of berries, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins (5).

Summary

Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate.

Lemons are a popular citrus fruit used to flavor drinks, meals, and desserts.

Lemons can be a great addition to the ketogenic diet, with approximately 5.5 grams of carbs and 1.5 grams of dietary fiber in each fruit (6).

They’re especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells (7).

Lemons are also high in several other nutrients, including vitamin C, potassium, and vitamin B6 (6).

summary

Lemons can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.

Despite being used as a vegetable in many meals and recipes, tomatoes are botanically classified as a fruit.

With a significantly lower carb count than many other fruits, tomatoes are easy to fit into a balanced ketogenic diet.

One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber (8).

What’s more, tomatoes are low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin (9, 10, 11).

Summary

Tomatoes provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin.

In addition to being one of the healthiest berries, raspberries are a great addition to a low carb or ketogenic diet.

In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbs, as this serving size has around 15 grams of carbs and 8 grams of fiber (12).

Each serving also offers a good amount of vitamin C, manganese, vitamin K, and copper (12).

What’s more, raspberries are high in antioxidants that can decrease inflammation and reduce your risk of chronic disease (13).

summary

A 1-cup (123-gram) serving of raspberries contains only 7 grams of net carbs. These berries are rich in vitamin C, manganese, vitamin K, copper, and antioxidants.

Peaches are a type of stone fruit known for their fuzzy skin and sweet, juicy flesh.

They’re relatively low in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams) (14).

By moderating your portion size and pairing peaches with other low carb foods, you can fit this tasty fruit into a healthy keto diet.

Furthermore, they’re rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin (14).

According to a study in 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may even be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease (15).

summary

One cup (154 grams) of peaches provides 12.2 grams of net carbs. This stone fruit also offers a wealth of other nutrients, including vitamin C, vitamin A, potassium, and niacin.

The cantaloupe is a type of muskmelon closely related to other varieties of melon, such as watermelon and honeydew.

Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams) (16).

Plus, just a single serving provides a hearty dose of folate, potassium, and vitamin K (16).

It’s also one of the best sources of beta carotene, a type of plant pigment that plays a central role in immune function and eye health (17).

Still, depending on your daily carb allowance, you may want to opt for a smaller portion size to fit cantaloupe into your diet.

summary

With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene.

Also known as carambola, star fruit is a vibrant, star-shaped tropical fruit native to Southeast Asia.

Although star fruit is not as common as many other types of fruit, it’s a popular choice for those on a ketogenic diet due to its low carb content.

In fact, a 1-cup (108-gram) serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber (18).

Star fruit is also packed with vitamin C, copper, potassium, and pantothenic acid (18).

summary

A 1-cup (108-gram) serving of star fruit contains just 4.3 grams of net carbs. Star fruit is also a good source of vitamin C, copper, potassium, and pantothenic acid.

Although fruits are often considered off-limits on the ketogenic diet, plenty of low carb fruits can be incorporated into the diet.

In addition to being low in net carbs and high in fiber, many of these fruits offer a wealth of other important vitamins, minerals, and antioxidants that support overall health.

Enjoy these fruits in moderation alongside a variety of other low carb foods as part of a well-rounded ketogenic diet.

Is it possible to have melon and watermelon on a keto diet?

Benefit for health

1. Rich source of vitamin C

2. Rich in Antioxidants

3. Maintain blood pressure

4. May Support Blood Sugar Levels

Carbohydrate content

How to eat melons and watermelons on keto

What are your favorite low carb fruits on keto?

Some fruits like raspberries, blueberries, cranberries, blackberries, and avocados are good for a keto diet, but what about melons and watermelons?

Health Benefits

But First, Let’s Know Their Health Benefits:

1. Rich Source of Vitamin C almost 65% of the recommended daily value of vitamin C. Since your body cannot produce it on its own, it is very important that you get enough of this vitamin in your diet.

Vitamin C acts as an antioxidant to help neutralize free radicals and calm oxidative stress in your body. Oxidative stress is thought to be the cause of many chronic diseases, so keeping your vitamin C levels high is an important preventive measure.

Studies show that a high dietary intake of vitamin C reduces the incidence of heart disease, eye disease, cancer, and neurodegenerative disease.

It also plays an important role in skin and joint health as a nutrient essential for collagen synthesis. The latter is the main protein and supports the connective tissue of your joints by creating a strong extracellular matrix.

For these reasons, vitamin C deficiency can lead to problems such as joint pain, poor wound healing, bleeding under the skin, and thickening of the skin.

2. Rich in antioxidants

Vitamin C isn’t the only antioxidant you’ll find in melons and watermelons.

In fact, most golden foods contain two antioxidants, lutein and zeaxanthin, which are known to support eye health. In particular, cantaloupe is a good source of these two free radicals.

Lutein and zeaxanthin act as shields to protect the macula from blue light. It is thought that over time, ultraviolet radiation from blue light can lead to degenerative eye diseases such as cataracts and macular degeneration.

Research shows that consuming lutein and zeaxanthin can combat the harmful effects of blue light, reducing the risk of degeneration in your eyes.

3. Maintain blood pressure

One of the most effective ways to control blood pressure is to control sodium and potassium levels in the body. Working in tandem, these two minerals control your blood pressure and volume, but when you have too much sodium in your body, you can have high blood pressure.

Therefore, to combat sodium’s effect on blood pressure, it is essential that you have enough potassium in your diet to balance sodium’s hypertonic properties. And just melons and watermelons are an excellent source of potassium.

4. May maintain blood sugar levels

One type of melon, known as bitter melon, is distinguished by its bitter taste. For centuries, this fruit has been used as a medicinal herb to treat a number of ailments, including eczema, jaundice, gout, kidney stones, psoriasis, and arthritis.

However, one of the most well-researched benefits of bitter melon is its ability to stabilize blood sugar levels. High blood sugar is associated with various conditions and can lead to obesity, type 2 diabetes, and metabolic syndrome.

Studies show that bitter melon lowers blood sugar levels and has powerful antioxidant effects, with therapeutic effects in diabetes and related metabolic conditions.

Do you like melons/watermelons?

YesNo

Carbohydrate content

Now that you have a good understanding of the health benefits of melons and watermelons, let’s look at the amount of carbohydrates to determine if melons and watermelons can fit into a keto diet.

Today there are more than 20 different varieties of melons, here are the carbohydrate values ​​of the most famous varieties.

Serving size = 100 grams

Cantaloupe – 8.16 g total carbohydrates, 0.9g fiber and 7.26 g net carbohydrates

Watermelon – 7. 55 g total carbohydrates, 0.4 g fiber and 7.15 g net carbohydrates

Honey melon – 9.4 g total carbohydrates, 0.8 g fiber and 8.6 g net carbs

Bitter melon – 4.32 g total carbs, 2 g fiber and 2.32 g net carbs

Cassaba (winter melon) – 6.58 g total carbs, 0.9 g fiber and 5 .68 g net carbs

Wax gourd – 3.02 total carbs, 1 g fiber and 2.02 g net carbs

How to eat melons and watermelons on keto

Expert opinion

Tatyana Filatova

Tanya is a professional food photographer, keto blogger and recipe author.

Ask the Expert

The goal of keto is to keep carbs below 50g per day. Yes, you can eat melons or watermelons during this diet, but you need to do it in moderation so as not to exceed your carbohydrates. It is best to eat melons on a cyclical keto diet that combines workouts and carb days.

What are your favorite low carb fruits on keto?

If your low-carbohydrate diet includes fruits/berries, what are your favorite fruits/berries? Or what fruits do you most often use in your recipes? You have 3 options)

Tomatoes

Total score

3413

339

3752

Avocado

Total score

2894

257

3151

Raspberry

Total score

1909

180

2089

Lemon

Total score

1701

59

1760

9 0004 Strawberry

Total score

1410

39

1449

Sweet pepper

Total score

1285 Mea coconut cat

Total score

459

40

499

Blackberry

Total score

294

29

323

Lime

Total score

224

44

268

What can’t you eat on a keto diet?

The keto diet is a unique diet that allows you to eat high-calorie foods – without remorse, hunger and unnecessary restrictions. Carbohydrates are forbidden, but fatty and protein foods are welcome. The whole point of the ketogenic diet is to rewire the body to get energy from burning fat.

To learn how it works, a sample menu, the disadvantages and advantages of this diet, go to the article “What is a keto diet” from our special series of materials. And here, let’s look at what foods are allowed and prohibited on the keto diet.

Allowed Foods

The keto diet is based on healthy fats:

• Let’s start with saturated fats. Include pure fats in your daily menu: butter and coconut oil, ghee, lard.
• When it comes to healthy fats for a keto diet, monounsaturated fats should be prioritised. They are considered beneficial for lowering blood pressure, improving cholesterol levels, and helping to shed pounds. Olive oil, avocado, canola oil, and almonds are some common sources of monounsaturated fats.
• Polyunsaturated fats, unlike monounsaturated fats, cannot be eaten as much as you like. Their consumption should be limited. There are two main types of polyunsaturated fats: omega-6 and omega-3. Limit your intake of Omega-6s and eat more Omega-3 rich foods. Too much omega-6 can increase blood pressure and lead to blood clots, heart problems, and water retention. Omega-3s are anti-inflammatory and beneficial for the heart and blood pressure. Fish, seaweed, dairy products are some sources of omega-3 rich foods.

List of allowed foods

Meat and poultry

Meat is ideal for keto. Include pork, veal, lamb in your diet. Suitable poultry: chicken, quail and turkey. Diversify your choice of organs and offal: hearts, stomachs and tongue. Soy products like tofu are also good. Sausages and cold cuts are allowed, but choose formulas without sugar, starch, or breading to keep carbs low.

Fish and seafood

Fish in the form of mackerel, tuna, trout, halibut and cod can be the mainstay of the diet on a keto diet. Occasionally allow yourself shellfish, mussels and crabs.

Eggs

Add to dishes, boil, fry fried eggs and omelettes – eggs are ideal for keto.

Avocado

Avocado contains heart-healthy fats and potassium. Replacing animal fats with vegetable fats, such as those found in avocados, can help improve cholesterol and triglyceride levels.

Vegetables

Take vitamins from vegetables, as almost any vegetables can be keto: beets, cabbage, zucchini, spinach, tomatoes, carrots, zucchini. Vegetables contain carbs, so factor that into your serving size.

Mushrooms

Mushrooms are low in carbohydrates, so use porcini, champignons and oyster mushrooms to diversify your menu.

Fruits

This category can be eaten, but better in moderation. Include apples, watermelon, melon, grapes, lemon, kiwi, tangerine in your diet.

Berries

On a diet that eliminates sweets and minimizes fruit intake, fresh berries can feel like cool water in a hot desert. Berries are rich in antioxidants and contain less sugar than fruits. Opt for blackberries, raspberries, and strawberries, which are also high in fiber.

Nuts and Seeds

Nuts are good for the keto diet, but here, too, it is worth watching the portion. On keto, you can eat macadamia nuts, pecans, Brazil nuts, walnuts.

Cheese and dairy products

On keto you can eat fatty dairy products: sour cream, cream, cottage cheese, yogurt. Blue and Swiss cheeses, cheddar, colby, gouda and parmesan are also allowed.

Greens

Choose greens that are rich in fiber: arugula, parsley, spinach, watercress.

Fats and sauces

On a keto diet, fats are the basis of nutrition. Use ghee, coconut oil, olive oil, lard, chicken and goose fat in cooking.

Beverages

Sugary drinks are prohibited due to their high carbohydrate content. On a ketogenic diet, you can drink water, coffee with heavy cream, tea without sugar. Useful will be bone broth, which has a beneficial effect on the body.

Alcohol

Before drinking alcohol, remember that alcoholic beverages are high in calories. Another disadvantage is that they disable the body’s ability to burn fat. If you still decide to drink a glass of wine or champagne, stop at dry varieties: dry wine or martini, brandy, rum, champagne. Remember that on a ketogenic diet, alcohol affects you more.

Dark chocolate and cocoa beans

Chocolate and cocoa beans are rich in antioxidants and contain flavonoids, which may reduce the risk of heart disease by lowering blood pressure and supporting arterial health. Just remember to keep track of your carbohydrate intake.

Spices

Spices are not forbidden on keto, as they speed up the metabolism. Choose garlic, ginger, cardamom, pepper.

Keto junk food

The effectiveness of the keto diet depends on how long you stay in a state of ketosis – when the body burns fats, not carbohydrates. If carbohydrate-rich food enters the body, the body will burn it, not fat. Therefore, the intake of the following products should be limited on a ketogenic diet:

Artificial trans fats

Such fats lead to the development of atherosclerosis and the deposition of cholesterol plaques in the vessels. Read the labels, trans fats are hiding under the names: margarine, modified, cooking, hydrogenated fats or oils. Often these unhealthy ingredients can be found in baked goods and fast food.

Milk

Avoid drinking this drink as milk sugar accumulates quickly (one glass = 15 grams of carbohydrates). However, you can use it sparingly by adding a tablespoon to your coffee.

Sweet foods

Sweets are rich in carbohydrates. Try to avoid soda, ice cream, sweets, starchy foods, cereals, and overly sweet fruits.

Sometimes something doesn’t seem sweet, but contains sugar: ketchup and sauces. Therefore, you should carefully study the labels.

Starchy foods

Bread, rolls and pasta become sugar during digestion. It is worth reducing the consumption of bread, pasta, chips, rice, couscous, muesli, potatoes, legumes and various snacks.

Legumes

On a keto diet, you need to limit the amount of carbohydrates consumed, but are rich in them. Avoid black beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils.

Keto products

Keto pancakes, cookies and bars may have less flour and sugar than regular sweets. However, these keto foods are not very nutritious and therefore can whet your appetite for carbs.

Sweeteners

The keto diet calls for a complete rejection of sweets, unfortunately, sweeteners are also included in this number. You can not use fructose, honey, maltitol and syrups – they contain from 60 to 100 grams of carbohydrates.

What to do if it is difficult to determine whether a product is suitable for a keto diet

If you find it difficult to attribute something from the menu to the list of prohibited or permitted foods, find its calorie content and composition of BJU on the Internet. If the product has more than 7 grams of carbohydrates per 100 grams of total weight, it will have to be discarded.

Common dietary mistakes on the keto diet

1. Not eating enough fat.
   The goal of the keto diet is to get your body to run on fat, which means your body needs to provide it. Keep track of the amount and ratio of fats, proteins and carbohydrates so as not to leave the state of ketosis.
2. Eat too much saturated fat.
   One common keto diet mistake is eating too much saturated and trans fats. Yes, the keto diet is a high-fat diet, but there are still differences between healthy and unhealthy fats. Build a menu based on foods containing monounsaturated and polyunsaturated fats, which increase the level of “good” cholesterol.
3. Avoid vegetables.
   Too many people on the keto diet focus on limiting carbohydrate intake to the point of not eating vegetables. Do not do that. Vegetables are extremely important for your health, they contain trace elements and fiber.
4. Not drinking enough water.
   On a ketogenic diet, due to carbohydrate restriction, you lose a lot of water in the body. So make sure you drink enough water to prevent dehydration. According to one formula, 40 milliliters of water per day should be per kilogram of your weight.
5. You cheat too often.
   The keto diet is quite a strict diet, it is too hard to re-enter ketosis. You cannot indulge in forbidden food, as you can sometimes do with other diets. A cheat meal can get you out of ketosis, and then you have to start all over again.

Why you can’t fail on a keto diet

Entering a state of ketosis, when the body switches from carbohydrates to an alternative fuel – fat, is difficult. However, it is even more difficult to enter ketosis after a breakdown. If you sometimes allow yourself a bun for tea and pasta for dinner, this will be accompanied by sharp jumps in blood sugar. It will be more difficult for the body to switch to alternative energy, as it will wait for the usual carbohydrates to be given to it. If there is no deep full immersion in a state of ketosis, the result in losing weight will also be insignificant.