Can you eat cantaloupe on keto. What are the best low-carb fruits for a ketogenic diet. How many carbs are in popular fruits. Which fruits should be avoided on keto. How to incorporate fruit into a keto meal plan.

Understanding the Ketogenic Diet and Its Fruit Restrictions

The ketogenic diet, popularly known as keto, has gained significant traction in recent years as an effective weight loss strategy. This high-fat, low-carb diet aims to induce a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. While fruits are generally considered healthy, their high carbohydrate content can pose a challenge for those following a strict keto regimen.

On a standard ketogenic diet, individuals typically consume 50 grams or fewer of carbs per day. The macronutrient breakdown usually consists of about 70-80% fat, 20% protein, and only 5% carbohydrates. This strict carb limitation means that many fruits, which are naturally high in sugars and carbs, are often avoided or severely restricted on keto.

Net Carbs: The Key to Fruit Selection on Keto

When selecting fruits for a keto diet, the concept of net carbs becomes crucial. Net carbs are calculated by subtracting the fiber content from the total carbohydrates in a food item. This is because fiber is not digested by the body and therefore doesn’t impact blood sugar levels or ketosis. Keto dieters typically aim to consume no more than 25 grams of net carbs per day to maintain ketosis.

Top Keto-Friendly Fruits and Their Nutritional Profiles

While many fruits are high in carbs, several options can fit into a well-planned ketogenic diet when consumed in moderation. Here are some of the best low-carb fruits for keto:

1. Avocados: The Keto Superfruit

Avocados are often hailed as the perfect keto fruit due to their high fat content and low net carbs. A half-cup serving of sliced avocado contains:

• Net carbs: Less than 3g
• Fat: Nearly 11g
• Fiber: 17.5% of daily value (DV)
• Potassium: 354mg (7.5% DV)
• Calories: 117

The creamy texture and versatility of avocados make them an excellent addition to keto meals, whether as a spread, salad topper, or standalone snack.

2. Blackberries: A Low-Carb Berry Option

Blackberries are a keto-friendly choice among berries, offering a good balance of nutrients with minimal carbs. A half-cup serving of blackberries provides:

• Net carbs: 3g
• Fat: Less than 0.5g
• Fiber: Nearly 4g (13% DV)
• Sugar: 3.5g
• Potassium: 117mg
• Vitamin C: 15mg
• Vitamin K: 14mg
• Calories: 31

Their low calorie and carb content, combined with high fiber, make blackberries an excellent choice for keto dieters looking to satisfy their sweet tooth without compromising ketosis.

3. Tomatoes: The Controversial Fruit

While often categorized as a vegetable, tomatoes are botanically a fruit and can be incorporated into a keto diet in moderation. A cup of cherry tomatoes contains:

• Net carbs: Around 4g
• Calories: Fewer than 30

Tomatoes’ high water content contributes to their low calorie count, making them a refreshing and nutritious addition to keto meals.

Fruits to Avoid on a Ketogenic Diet

While some fruits can be enjoyed in moderation on keto, others are best avoided due to their high carb content. Fruits that are typically off-limits on a strict ketogenic diet include:

1. Bananas
2. Apples
3. Grapes
4. Mangoes
5. Pineapples
6. Oranges

These fruits are significantly higher in carbs and can quickly use up your daily carb allowance, potentially kicking you out of ketosis.

Incorporating Fruits into a Keto Meal Plan

When integrating fruits into a ketogenic diet, portion control is key. Even keto-friendly fruits should be consumed in moderation to ensure you stay within your daily carb limit. Here are some strategies for incorporating fruits into your keto meal plan:

• Use berries as a topping for keto-friendly yogurt or desserts
• Add sliced avocado to salads or use as a spread on keto bread
• Include small amounts of tomatoes in salads or as a garnish for keto dishes
• Use lemon or lime juice to add flavor to water or as a seasoning for meats and vegetables

By carefully selecting low-carb fruits and controlling portions, you can enjoy the nutritional benefits and flavors of fruits while maintaining ketosis.

Health Considerations and Potential Risks of the Keto Diet

While the ketogenic diet can be effective for weight loss, it’s important to consider potential health risks and limitations. Long-term studies on the safety and efficacy of keto are limited, and the diet may not be suitable for everyone. Individuals who should exercise caution or avoid the keto diet include:

• People with type 1 diabetes
• Individuals with type 2 diabetes on medication
• Those at risk for heart disease
• People with kidney disease
• Pregnant or breastfeeding women

Additionally, many people experience the “keto flu” when first starting the diet, which can include symptoms such as fatigue, irritability, headaches, and nausea. These symptoms typically subside within one to two weeks as the body adjusts to ketosis.

The Role of Micronutrients: Vitamins and Minerals in Keto-Friendly Fruits

While the focus on keto is often on macronutrients (fat, protein, and carbs), it’s crucial not to overlook the importance of micronutrients. Keto-friendly fruits can provide essential vitamins and minerals that support overall health and well-being. For example:

Vitamin C Content in Low-Carb Fruits

Vitamin C is an important antioxidant that supports immune function and skin health. Some keto-friendly fruits that provide vitamin C include:

• Strawberries: 85mg per cup (94% DV)
• Blackberries: 30mg per cup (33% DV)
• Raspberries: 32mg per cup (35% DV)

Potassium-Rich Options for Keto Dieters

Potassium is an essential mineral that helps regulate fluid balance and supports heart and muscle function. Keto-friendly fruits that provide potassium include:

• Avocado: 690mg per medium fruit (15% DV)
• Tomatoes: 427mg per cup (9% DV)
• Blackberries: 233mg per cup (5% DV)

By incorporating these nutrient-dense fruits into your keto meal plan, you can ensure a more balanced intake of essential vitamins and minerals while maintaining ketosis.

Creative Ways to Enjoy Fruits on a Keto Diet

Adhering to a ketogenic diet doesn’t mean you have to completely forgo the pleasure of eating fruits. With some creativity, you can find delicious ways to incorporate keto-friendly fruits into your meals and snacks. Here are some innovative ideas:

Keto-Friendly Fruit Smoothies

Create low-carb smoothies using a combination of keto-approved fruits, healthy fats, and protein sources. A sample recipe could include:

• 1/4 cup mixed berries (strawberries, raspberries, blackberries)
• 1/2 avocado
• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 tablespoon chia seeds
• Ice to taste

Blend all ingredients until smooth for a nutrient-packed, keto-friendly smoothie.

Fruit-Infused Water for Hydration

Stay hydrated while adding a subtle fruit flavor to your water by infusing it with keto-friendly fruits. Try combinations like:

• Cucumber and lemon slices
• Strawberry and basil
• Blackberry and mint

These infusions can make staying hydrated more enjoyable without adding significant carbs to your diet.

Keto Fruit Desserts

Satisfy your sweet tooth with keto-friendly fruit desserts. For example:

• Whipped cream topped with a few fresh berries
• Coconut chia pudding with a small amount of diced strawberries
• Keto-friendly cheesecake with a berry compote made from raspberries or blackberries

These desserts allow you to enjoy the natural sweetness of fruits while staying within your carb limits.

Tracking Fruit Intake on a Ketogenic Diet

Successfully incorporating fruits into a ketogenic diet requires careful tracking of your carbohydrate intake. Here are some strategies to help you monitor your fruit consumption:

Use of Nutrition Apps

Utilize smartphone apps designed for tracking macronutrients. Popular options include:

• MyFitnessPal
• Carb Manager
• Cronometer

These apps allow you to log your food intake and provide detailed breakdowns of macronutrients, making it easier to stay within your carb limits.

Food Scales and Portion Control

Invest in a kitchen scale to accurately measure fruit portions. This is particularly important for fruits like berries, where a small increase in portion size can significantly impact carb intake.

Meal Planning and Preparation

Plan your meals in advance, including any fruit servings. This allows you to distribute your carb allowance throughout the day and ensures you don’t accidentally consume too many carbs from fruit.

By implementing these tracking methods, you can enjoy the benefits of fruits on a keto diet while maintaining ketosis and progressing toward your health goals.

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.

365

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.

368

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

369

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.

370

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.

371

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

372

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.

373

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.

374

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.