Which berries are best for a ketogenic diet. How many carbs are in different types of berries. What are the health benefits of eating berries on keto. How to incorporate berries into keto meals and recipes.

Blackberries: A Nutrient-Dense Keto Superfood

Blackberries are an excellent choice for those following a ketogenic diet. With only 7 grams of net carbs per cup, these tart and sweet berries pack a powerful nutritional punch. Rich in vitamins C and K, as well as manganese, blackberries offer numerous health benefits while keeping carb intake low.

The high vitamin C content in blackberries contributes to:

• Wound healing
• Skin regeneration
• Formation of blood vessels, bones, and connective tissue
• Immune system support
• Antioxidant protection against oxidative stress

Emerging research suggests that the antioxidants in blackberries may have potential anti-cancer properties, though more studies are needed to confirm this effect. Additionally, blackberries are an excellent source of fiber, which can aid digestion, promote feelings of fullness, and support a healthy gut microbiome.

The antioxidants in blackberries may also benefit brain health. Some studies indicate that these compounds can improve communication between neurons and potentially prevent memory loss. Furthermore, blackberry extract has shown promising anti-inflammatory and antibacterial properties, particularly in relation to oral health. Research suggests it may help prevent and control cavities and gum disease.

Strawberries: A Low-Carb Delight Packed with Vitamins

Strawberries are a popular summer fruit that can be enjoyed in moderation on a ketogenic diet. With less than 9 grams of net carbs per cup, these vibrant berries offer a sweet treat without derailing ketosis. Strawberries are composed of approximately:

• 91% water
• 7.7% carbohydrates
• 0.7% protein
• 0.3% fat

Despite their natural sweetness, strawberries have a relatively low glycemic index (GI) score of 40. This means they have a minimal impact on blood sugar levels, making them a suitable option for those monitoring their carbohydrate intake.

Strawberries are rich in essential nutrients, including:

• Vitamin C
• Manganese
• Potassium
• Folate

These berries also contain beneficial plant compounds and antioxidants that may support heart health and help regulate blood sugar levels. One such compound is pelargonidin, which is responsible for the fruit’s bright red color.

Blueberries: Antioxidant Powerhouses with Moderate Carb Content

Blueberries have earned their reputation as a superfood due to their impressive nutritional profile. While they have a higher carb content compared to other berries, they can still be enjoyed in small portions on a ketogenic diet. One cup of blueberries contains approximately 17.8 grams of net carbs and 3.6 grams of fiber.

The nutritional composition of blueberries includes:

• 84% water
• 14% carbohydrates
• Small amounts of protein and fat

Blueberries have a glycemic index score of 53, which is considered relatively low. This means they have a moderate impact on blood sugar levels when consumed in appropriate portions.

These berries are particularly notable for their high antioxidant content, surpassing that of other common berries. They are rich in anthocyanins, beneficial plant compounds that have been linked to various health benefits, including:

• Improved blood sugar control
• Enhanced heart health
• Better brain function

Blueberries also provide essential vitamins and minerals, such as vitamin C and manganese, contributing to overall health and well-being.

Raspberries: Fiber-Rich Berries for Keto Success

Raspberries are an excellent choice for those following a ketogenic diet due to their high fiber content and relatively low net carb count. One cup of raspberries provides a generous 8 grams of fiber and only 6.7 grams of net carbs, making them one of the most keto-friendly fruit options available.

These ruby-red berries come in various colors, including:

• Red (most common)
• Purple
• Golden
• Black

Raspberries are rich in essential nutrients, including:

• Magnesium
• Phosphorus
• Vitamin K
• Vitamin C
• Manganese

Research has shown that raspberries and raspberry extracts possess potent anti-inflammatory and antioxidative properties. These characteristics may contribute to a reduced risk of chronic diseases such as diabetes, obesity, and certain types of cancer. However, more studies are needed to fully understand the extent of these potential health benefits.

Incorporating Berries into Your Keto Meal Plan

While berries can be enjoyed on their own as a light snack, there are numerous creative ways to incorporate them into your ketogenic diet. Here are some delicious ideas to help you make the most of these nutrient-dense fruits:

1. Berry and nut parfaits: Layer your favorite berries with sugar-free whipped cream and chopped nuts for a satisfying dessert or breakfast option.
2. Keto smoothies: Blend a small portion of berries with unsweetened almond milk, spinach, and a scoop of keto-friendly protein powder for a nutritious meal replacement.
3. Berry-topped salads: Add a handful of fresh berries to your favorite keto salad for a burst of flavor and extra nutrients.
4. Low-carb berry compote: Simmer berries with a keto-friendly sweetener and a splash of lemon juice to create a versatile topping for pancakes, yogurt, or keto cheesecake.
5. Keto berry ice cream: Blend frozen berries with heavy cream and a sugar substitute to make a refreshing, low-carb frozen treat.
6. Berry-infused water: Add sliced strawberries or a few whole berries to your water for a naturally flavored, refreshing beverage.
7. Keto berry muffins: Incorporate a small amount of berries into your favorite low-carb muffin recipe for a delicious breakfast or snack option.

The Role of Berries in Ketosis and Weight Loss

Incorporating berries into a ketogenic diet can offer several benefits for those seeking to maintain ketosis and support their weight loss goals. Do berries interfere with ketosis? When consumed in moderation, berries are unlikely to disrupt ketosis due to their relatively low net carb content and high fiber levels.

Here’s how berries can contribute to a successful ketogenic lifestyle:

• Satiety: The fiber content in berries can help promote feelings of fullness, potentially reducing overall calorie intake.
• Blood sugar regulation: Many berries have a low glycemic index, which means they have a minimal impact on blood sugar levels.
• Nutrient density: Berries provide essential vitamins, minerals, and antioxidants without adding significant carbohydrates to your diet.
• Versatility: Their natural sweetness can help satisfy cravings for sugary foods while keeping carb intake in check.

To maximize the benefits of berries on a ketogenic diet, it’s crucial to practice portion control and track your daily carbohydrate intake. By doing so, you can enjoy the nutritional advantages of berries while maintaining a state of ketosis.

Potential Health Benefits of Consuming Berries on Keto

Incorporating berries into a ketogenic diet can offer a wide range of potential health benefits beyond simply supporting weight loss and ketosis. The unique combination of nutrients and bioactive compounds found in berries may contribute to overall health and well-being in several ways:

1. Antioxidant Protection

Berries are renowned for their high antioxidant content, particularly flavonoids and anthocyanins. These compounds help protect cells from oxidative stress and may reduce the risk of chronic diseases such as heart disease, cancer, and neurodegenerative disorders.

2. Cardiovascular Health

Regular consumption of berries has been associated with improved heart health. The antioxidants and fiber in berries may help:

• Lower blood pressure
• Reduce LDL cholesterol levels
• Improve endothelial function
• Decrease inflammation

3. Cognitive Function

The antioxidants in berries, particularly blueberries and strawberries, have been linked to improved cognitive function and a reduced risk of age-related cognitive decline. Some studies suggest that regular berry consumption may help:

• Enhance memory
• Improve learning ability
• Protect against neurodegenerative diseases

4. Blood Sugar Regulation

Despite containing natural sugars, many berries have a low glycemic index and may help improve insulin sensitivity. The fiber content in berries can also slow down the absorption of sugars, potentially benefiting those with or at risk of type 2 diabetes.

5. Digestive Health

The fiber in berries supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. A healthy gut microbiome has been linked to numerous health benefits, including improved immunity and mental health.

6. Anti-Inflammatory Effects

Chronic inflammation is associated with various health problems, including heart disease, cancer, and autoimmune disorders. The antioxidants in berries have demonstrated anti-inflammatory properties, which may help reduce the risk of inflammation-related diseases.

7. Skin Health

The high vitamin C content in many berries supports collagen production, which is essential for maintaining healthy skin. Additionally, the antioxidants in berries may help protect the skin from damage caused by sun exposure and environmental pollutants.

While these potential health benefits are promising, it’s important to note that more research is needed to fully understand the long-term effects of berry consumption, particularly in the context of a ketogenic diet. As with any dietary change, it’s advisable to consult with a healthcare professional before significantly altering your eating habits.

Addressing Common Concerns About Berries on Keto

While berries can be a valuable addition to a ketogenic diet, some individuals may have concerns about incorporating them into their meal plans. Let’s address some common questions and misconceptions:

Can berries kick you out of ketosis?

When consumed in moderation, berries are unlikely to disrupt ketosis. However, overconsumption can lead to an excess of carbohydrates, potentially affecting ketone production. It’s essential to track your berry intake and stay within your daily carb limit.

Are frozen berries as nutritious as fresh ones?

Frozen berries can be just as nutritious as fresh berries, and in some cases, they may retain more nutrients due to being frozen at peak ripeness. Opt for unsweetened frozen berries to avoid added sugars.

How can I satisfy my sweet tooth on keto without overdoing it on berries?

Consider combining small portions of berries with high-fat, low-carb foods like heavy cream, cream cheese, or unsweetened coconut yogurt. This can help satisfy cravings while keeping carb intake in check.

Are berry extracts or supplements a good alternative on keto?

While berry extracts or supplements may provide some of the beneficial compounds found in whole berries, they often lack the fiber and other nutrients present in the fruit. Whole berries are generally preferable when possible, but supplements may be an option for those seeking specific health benefits.

Can I eat berries every day on a ketogenic diet?

Yes, you can enjoy berries daily on a keto diet, provided you monitor your portion sizes and stay within your carb limit. Rotating between different types of berries can help ensure a diverse nutrient intake.

By addressing these concerns and maintaining a balanced approach to berry consumption, you can successfully incorporate these nutritious fruits into your ketogenic lifestyle while reaping their potential health benefits.

The Best Berries on Keto: Your Guide to Keto-Friendly Fruit

Berries are colorful, juicy, antioxidant-rich, refreshing, and keto-friendly…assuming you don’t eat two whole cartons all at once! When it comes to fruits on keto, berries are an excellent choice to satisfy your sweet tooth and stay in ketosis!

Berries on Keto

From strawberries and blackberries to blueberries and raspberries, berries are lower in carbohydrates compared to most other fruits, making them a better choice for the ketogenic diet.

1) Blackberries

1 cup of blackberries provides around 7 grams of net carbs. Blackberries are tart and sweet and full of minerals and vitamins like C, K, and manganese. Vitamin C is important for healing wounds, regenerating skin, and forming blood vessels, bones, and connective tissue. Vitamin C helps you fight illness and boosts your immune system. Vitamin C acts as an antioxidant in your body and can reduce oxidative stress that leads to cancer and disease. More research is necessary, but studies show vitamin C might help with cancer [1,2]. Blackberries are also a good source of fiber, which can help relieve digestive issues like constipation. When you eat fiber, you feel fuller for longer, which might help with weight loss. Fiber is a fuel to nourish healthy bacteria (probiotics) in your digestive system. Berries like blackberries might also improve brain health and prevent memory loss due to the antioxidants that fight free radicals and alter the communication of brain neurons. One study showed blackberry extract has anti-inflammatory and antibacterial properties against certain types of bacteria that can lead to oral disease, suggesting blackberry extract might prevent and control cavities and gum disease [3,4].

2) Strawberries

Like other berries, strawberries are also popular in various desserts, jellies, and jams. The humble yet vibrant red strawberry is also a summer staple and an excellent source of vitamin C, manganese, potassium, folate, and more. Strawberries are rich in plant compounds and antioxidants that might benefit your heart and blood sugar levels [5,6,7].

Strawberries are around 91% water, 7.7% carbohydrates, 0.7% protein, and 0.3% fat. 1 cup of strawberries provides less than 9 grams of net carbs. The carbs in strawberries come from simple sugars, such as fructose and glucose, but the high fiber content makes them a keto-friendly choice. Strawberries have a fairly low glycemic index (GI) score of 40.

Strawberries also provide plant compounds like pelargonidin, which is responsible for the bright red color [8,9].

3) Blueberries

Blueberries are marketed as a superfood for good reason. Blueberries provide antioxidants, beneficial plant compounds, vitamins, and fiber. Compared to other berries, blueberries have the highest antioxidant content [10,11,12].

Blueberries provide small amounts of protein and fat and around 14% carbs and 84% water. On the glycemic index, blueberries have a relatively low score of 53. One cup of blueberries is 17.8 grams of net carbs and around 3.6 grams of fiber. Blueberries provide vitamin C, manganese, and other vitamins and minerals. They also contain many different anthocyanins — beneficial antioxidant plant compounds that can improve blood sugar and heart and brain health [13,14,15].

4) Raspberries

Ruby red raspberries are uniquely sweet and juicy and high in fiber! Raspberries are edible fruit from a plant species in the rose family. The red raspberry is the most common, but there are different types of raspberries, including purple, golden, and black. Raspberries have a short shelf life, and they’re only harvested during the summer and fall months. Raspberries provide powerful antioxidant compounds, magnesium, phosphorus, vitamin K and C, manganese, and more. Raspberries give you a whopping 8 grams of fiber per cup and 6.7 grams of net carbs, making them an excellent choice for a keto sweet treat. Studies also show raspberries and raspberry extracts have anti-inflammatory and antioxidative effects that might reduce the risk of chronic diseases, such as diabetes, obesity, and cancer [16,17,18].

Best Ways to Include Berries on Keto

You can eat berries with nuts and keto-approved dark chocolate or use them to sweeten keto dishes. Berries can make sweet salad toppers, smoothies, ice creams, keto cakes, and more! Check out some of these delicious recipes starring berries:

What’s Your Favorite Way to Eat Berries on Keto?

Share your preferred keto recipes and dishes starring colorful, antioxidant-rich berries.

References

1)  Self Nutrition Data. Blackberries, Raw, Nutrition Facts & Calories. https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1848/2

2)  National Institutes of Health Office of Dietary Supplements. Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

3)  Miller, M. G., & Shukitt-Hale, B. (2012). Berry fruit enhances beneficial signaling in the brain. Journal of Agricultural and Food Chemistry, 60(23), 5709-5715. https://doi.org/10.1021/jf2036033

4)  Gonzalez, O. A., Escamilla, C., Danaher, R. J., Dai, J., Ebersole, J. L., Mumper, R. J., & Miller, C. S. (2013). Antibacterial effects of blackberry extract target periodontopathogens. Journal of Periodontal Research, 48(1), 80-86. DOI: 10.1111/j.1600-0765.2012.01506.x

5)  Self Nutrition Data. Strawberries, Raw, Nutrition Facts & Calories. https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2

6)  Giampieri, F., Tulipani, S., Alvarez-Suarez, J. M., Quiles, J. L., Mezzetti, B., & Battino, M. (2012). The strawberry: Composition, nutritional quality, and impact on human health. Nutrition, 28(1), 9-19. DOI: 10.1016/j.nut.2011.08.009

7)  Halvorsen, B. L., Carlsen, M. H., Phillips, K. M., Bohn, S. K., Holte, K., Jacobs Jr, D. R., & Blomhoff, R. (2006). Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States. American Journal of Clinical Nutrition, 84(1), 95-135. DOI: 10.1093/ajcn/84.1.95

 8) The University of Sydney. Glycemic Index Advanced Search: Strawberries, Fresh, Raw. http://www.glycemicindex.com/foodSearch.php?num=384&ak=detail

9)  Da Silva, F. L., Escribano-Bailon, M. T., Alonzo, J. J. P., Rivas-Gonzalo, J. C., & Santos-Buelga, C. (2007). Anthocyanin pigments in strawberry. LWT: Food Science and Technology, 40(2), 374-382. https://doi.org/10.1016/j.lwt.2005.09.018

10) Self Nutrition Data. Blueberries, Raw, Nutrition Facts & Calories. https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2

11) Wolfe, K. L., Kang, X., He, X., Dong, M., Zhang, Q., & Liu, R. H. (2008). Cellular antioxidant activity of common fruits. Journal of Agriculture and Food Chemistry, 56(18), 8418-8426. DOI: 10.1021/jf801381y

12) The University of Sydney. Glycemic Index Advanced Search: Blueberries, Wild. http://www.glycemicindex.com/foodSearch.php?num=1309&ak=detail

13) Rodriguez-Mateos, A., Cifuentes-Gomez, T., Tabatabaee, S., Lecras, C., & Spencer, J. P. E. (2012). Journal of Agriculture and Food Chemistry, 60(23), 5772-5778. DOI: 10.1021/jf203812w

14) Borges, G., Degeneve, A., Mullen, W., & Crozier, A. (2010). Identification of flavonoid and phenolic antioxidants in black currants, blueberries, raspberries, red currants, and cranberries. Journal of Agriculture and Food Chemistry, 58(7), 3901-3909. DOI: 10.1021/jf902263n

15) Skrovankova, S., Sumczynski, D., Mlcek, J., Jurikova, T., & Sochor, J. (2015). Bioactive compounds and antioxidant activity in different types of berries. International Journal of Molecular Sciences, 16(10), 24673-24706. DOI: 10.3390/ijms161024673

16) Self Nutrition Data. Raspberries, Raw, Nutrition Facts & Calories. https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2053/2

17) Burton-Freeman, B. M., Sandhu, A. K., & Edirisinghe, I. (2016). Red raspberries and their bioactive polyphenols: Cardiometabolic and neuronal health links. Advances in Nutrition, 7(1), 44-65. DOI: 10.3945/an.115.009639

The Keto Guide to Fruit: Which to Eat or Avoid | Nutrition

On the popular keto diet, which involves eating loads of fats and virtually eliminating carbs, the body transitions from using carbs for fuel to using fat.

Now that we know which vegetables are OK on keto, let’s find out about fruit. After all, to reap the diet’s benefits (Reminder: It’s always a good idea to check with your doctor before starting a new dietary program.), you have to cut out lots of foods long considered nutritious — including many fruits, says Pam Nisevich Bede, a registered dietitian and keto expert with Abbott Nutrition’s ZonePerfect. After all, just about 5% of your daily calories can come from carbohydrates on the diet.

To keep levels of glucose (aka sugar) in the body low enough for it to run off fat, people typically need to eat 25 grams of carbs — or less — per day, says Nisevich Bede. “Most of those carbs should come from vegetables, dairy and nuts,” she says.

That leaves little room for fruit, which is naturally higher in carbs. In fact, just one serving of some fruits can practically knock out your daily carb allowance on the keto diet.

“Sugar is a carbohydrate and counts toward the overall suggested intake on a keto diet,” Nisevich Bede says. Though you can enjoy some fruit on a keto diet, you’ll need to carefully track how it fits into your overall carb intake.

Luckily, you can make certain lower-sugar fruits work on a keto diet — just incorporate them sparingly (consider them special treats) and carefully measure your portion sizes, says Nisevich Bede. In many cases, you’ll still be knocking out a good chunk of your carb allowance, so make sure to track the rest of your food throughout the day, too.

“Known for its good fats, this fruit has become a staple for keto dieters,” says Nisevich. In addition to providing nearly 20 essential vitamins and minerals, a serving is high in fiber.

Add avocados to keto smoothies or eat on their own with a little seasoning.

Yes, they are a fruit, after all! Subtly sweet tomatoes provide lots of potassium and vitamin C — and are worth adding to your ketogenic eats. Pair tomato slices with avocado, add diced tomato to salads or add them to omelets.

Raspberries are particularly high in fiber (6 grams per serving!) and low in sugar, so they’re the perfect fruit for keto dieters. Grab a handful when sweet cravings strike.

Strawberries, which are rich in potassium and a decent source of fiber, are a go-to says Nisevich Bede. Throw a few sliced strawberries into a fat-filled salad or enjoy them with a little unsweetened whipped cream.

“Low in calories and high in water content, watermelon is also rich in antioxidants and potassium,” says Nisevich Bede, who likes this refreshing melon after workouts.

Like watermelon, cantaloupe is high in water and loaded with nutrition, providing fiber, vitamin A, and vitamin C, Nisevich Bede says. Just be super careful with portions, since cantaloupe is one of the higher sugar fruits you can incorporate.

CLICK TO TWEET THIS ARTICLE > Attention keto eaters! Bookmark this keto-friendly (and non-friendly) fruit list from @myfitnesspal!

That said, certain fruits are easier to fit into a keto framework than others. The following sweet picks will most likely put you into a state of sugar overload.

Known for their caramel-y flavor and potassium content, dates are also pretty much sweet little sugar bombs, making them a no-go for keto dieters.

No surprise here: Despite their impressive potassium content, bananas are just too high in carbs to work in a keto diet, says Nisevich Bede.

Remember what Nisevich Bede said about those tropical fruits? It applies to super-sugary mango, too.

Along with most other tropical fruits, super-sweet pineapple is a no-go on keto, according to Nisevich Bede. (If you’re craving tropical flavor, munch on some shredded coconut, which contains just 5 grams of net carbs per cup.)

Most nut butters are totally keto-friendly — unless you’re spreading them on an apple before chowing down. Though apples provide a solid 5 grams of fiber, they’re still too high in total carbs for keto.

Though delicious grapes provide some antioxidants (and just taste darn good), they contain a high amount of net carbs per serving, quickly knocking out more than half of your daily carb allotment. Nisevich Bede recommends avoiding them.

Originally published January 2020

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8 Low-Carb Fruits for Fast Weight Loss — Eat This Not That

Though many conventional dieters turn to fruit to quell sugar cravings and stay satiated between meals, those following a low-carb plan, like the keto diet often don’t realize they have the same luxury. While many of Nature’s candies are loaded with carbohydrates, that doesn’t mean low-carb fruits don’t exist.

But not all carbs are created equal—which is why a growing number of low-carb diet plans now require followers to count net carbs—a number calculated by subtracting a food’s fiber content from its total carbohydrates—instead of total carbohydrates. And since the benefits of fiber include aiding weight loss and improve health, we’re fans of this more practical diet approach.

To help you add more fruit to your weekly lineup—without slowing your progress or blowing your low-carb diet—we’ve come up with a list of the best low-carb fruits for your waistline.

All of our low-carb fruit picks have less than 13 grams of net carbs, offer a good amount of fiber, and are rich in other nutrients that can keep your body healthy and looking great for life. Read on, and for more on healthy eating, don’t miss 7 Healthiest Foods to Eat Right Now.

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Total Carbs: 1/4 fruit, 4.3 grams
Fiber: 3.4 grams
Net carbs: 0.9 grams

Although it’s often referred to as a healthy fat, avocados are actually a single-seeded berry native to Mexico. Besides being the lowest carb fruit, avocados are also a great source of monounsaturated fat, a nutrient that helps reduce the risk of heart disease and quiets hunger pangs. One Nutrition Journal study found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. Sounds like a good reason to add a few slices to low-carb salads or vegetable side dishes to us!

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Total Carbs: 1 cup, 13.8 grams
Fiber: 7.6 grams
Net carbs: 6.2 grams

These antioxidant-rich berries not only keep disease at bay, but they also ward off hunger because they’re brimming with fiber, making them one of the best weight loss fruits. Not to mention, every cup of blackberries contains fifty percent of the day’s vitamin C, a nutrient that can help lower cholesterol levels and boost heart health. Add them to salads, containers of Greek yogurt, or eat them plain to reap the health benefits and continue dropping pounds.

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Total Carbs: 1 cup, 15 grams
Fiber: 8 grams
Net carbs: 7 grams

Raspberries contain anthocyanins, a naturally occurring class of chemicals that increase insulin and lower blood sugar levels, warding off diabetes. They are also notably high in fiber, making them one of the most filling healthy snacks for weight loss. A single cup will cost you just 84 calories and 5 grams of sugar—it doesn’t get much better than that. Enjoy a cup with your morning eggs or make an entree-sized dinner salad by combining the fruit with grilled chicken, mixed greens, goat cheese, and sunflower seeds.

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Total Carbs: 1 fruit, 10.5 grams
Fiber: 2.3 grams
Net carbs: 8.2 grams

Kiwi fruit are not only low in total carbs, but they’re also a good keto fruit because they’re low in net carbs. This tropical fruit is rich in vitamin C, which is great for skin health, and they also have a secret benefit: they may help you sleep. Research shows that eating kiwi on a daily basis is tied to substantial improvements to both sleep quality and quantity. For more, check out these The 5 Absolute Best Foods to Eat For Better Sleep.

Ohmky/Unsplash

Total Carbs: 1 cup, halves, 11.7 grams
Fiber: 3 grams
Net Carbs: 8.7 grams

Strawberries are a great source of powerful natural chemicals called polyphenols that can help you lose weight and even stop fat from forming! In a recent Texas Woman’s University study, researchers found that feeding mice three daily servings of berries decreased the formation of fat cells by up to 73 percent. Studies also show that eating the sweet red fruit can relieve stress by lowering levels of cortisol in the body. Eat them plain, add them to yogurt, or dip them in melted dark chocolate for a sweet snack.

Unfortunately, blueberries didn’t make the list. Each cup of blueberries contains 21.7 grams of carbs and 3.6 grams fiber, for 18.1 grams net carbs.

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Total Carbs: 1 cup, diced, 11.5 grams
Fiber: 0.6 grams
Net carbs: 10.9 grams

Rosy-hued fruits such as watermelon are great sources of lycopene, a carotenoid that protects the skin from sun damage and decreases the risks of heart disease. For a quick, low-carb snack, mix cubes of watermelon with onion, fresh basil, cilantro, feta cheese, olive oil, balsamic vinegar, salt and pepper. Throw the mixture over a bed of greens to create a more substantial entrée salad.

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Total Carbs: 1 cup, cubes, 13.1 carbs
Fiber: 1.4 grams
Net carbs: 11.7 grams

Sure it’s a low-cal and low-carb fruit, but a cup of this sweet, orange melon also provides more than a hundred percent of the day’s vitamin A. This fat-soluble nutrient helps maintain eye and skin health in addition to boosting immune function. Although cantaloupe tastes great on its own, it also pairs well with cottage cheese. To incorporate it into a low-carb breakfast or as a side for a lunch or dinner, combine chopped melon with cucumber, green onion and cilantro. Then top the mixture with lime juice mixed with a bit of salt and black pepper, and serve with grilled chicken or fish. Not sure what type of fish works best for your diet? We recommend one of these healthy fish for weight loss.

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Total Carbs: 1 cup, 14.7 grams
Fiber: 2.3 grams
Net carbs: 12.4 grams

Want to lose weight? Grab a peach and get noshin’! According to Texas A&M University researchers, the stone fruit contains phenolic compounds that modulate different expressions of genes to ward off obesity, high cholesterol, inflammation, and diabetes—now that’s something to feel peachy about! Now that you know of the keto fruits to add to your diet, next up are the 25 Keto Vegetables That Keep You In Ketosis When You’re Eating Low-Carb.

Can I Eat Fruit On a Keto Diet?

Question: “Can I eat fruit on a ketogenic diet?”

Answer: “Sure, if you want!”

I’m kidding, of course. I know why people ask this question. It’s because in the keto world fruit is a confusing, often contentious topic. You’ll sometimes see keto folks draw a hard line in the sand, saying that all fruits, or sometimes specific fruits, are “not allowed” on a ketogenic diet. I’ve written before about why I feel it’s inappropriate to label foods as “keto” or “not keto.” People need to consider their own goals, health, activity level, and food preferences when formulating their eating strategies.

Nevertheless, it’s true that it can be hard to figure out how to incorporate fruit into your keto diet. On the one hand, it’s “real” food: unprocessed, “whole,” and full of vitamins, minerals, fiber, and phytonutrients. It’s also Primal/paleo approved in moderation. On the other hand, the carbs in a typical serving of fruit can amount to a considerable chunk out of one’s daily carb allotment, especially for people who adhere to a very strict version of keto that only allows 20 to 30 grams of carbohydrate per day (as opposed to the Keto Reset Diet’s 50 gram per day suggestion).

So where does fruit fit for the average person following a Keto Reset Diet?

Keto People CAN Eat Carbs

Sometimes you’ll hear someone say that keto-ers can’t eat fruit because they “don’t eat carbs.” They really mean that keto folks don’t eat sugar, which is still a gross oversimplification because keto people absolutely do eat carbs. If you’re eating according to the Keto Reset Diet, you’ll start by aiming for 50 grams of carbohydrates per day—perhaps somewhat less if you are dealing with type 2 diabetes or metabolic syndrome—with some wiggle room if most of your carbs come from above-ground veggies and avocados.

From the point of view of the Keto Reset, we want you to choose your carb sources from among those included on the Primal Blueprint Food Pyramid. That means no grains or added sugars, but eating nutrient-dense vegetables and, yes, even some fruit if you wish.

What Fruits Are Best For Keto?

When picking the “best” fruits for keto, it comes down to how many carbs are in a serving. Higher carb fruits are going to be harder to incorporate into a keto diet while still allowing room for the liberal intake of vegetables and avocados encouraged in the Keto Reset.

The information below is taken from the Cronometer database. Make sure you pay attention to the serving size. I selected what seemed like reasonable servings of each by volume instead of weight (who knows what 100g of grapes looks like compared to 100g of watermelon?). I also provided the weight for reference, as well as the fiber content. The Keto Reset Diet does not recommend counting net carbs for fruit though.

Before getting to the data, note that this list omits foods like tomatoes and olives because that’s not what people mean when they ask about fruit.

Let’s also get two items out of the way that always appear on “keto approved fruits” lists:

Avocados: Is there any question about them being keto-friendly? So you know, one whole avocado (136 grams) has 12 grams of carbs (9 grams fiber), as well as 21 grams of fat.

Lemons: Most people aren’t eating lemons but juicing them, right? The juice from one whole lemon has 3 to 4 grams of carb (about 1 gram per tablespoon).

Now for the rest…

Berries:

• Strawberries (½ cup halves, 76 grams): 6 grams carb (2 grams fiber)
• Blackberries (½ cup, 72 grams): 7 grams carb (4 grams fiber)
• Raspberries (½ cup, 62 grams): 7 grams carb (4 grams fiber)
• Blueberries (½ cup, 74 grams): 11 grams carb (2 grams fiber)

Stone Fruits:

• Apricot (each, 35 grams): 4 grams carb (1 gram fiber)
• Plum (1 medium, 66 grams): 8 grams carb (1 gram fiber)
• Peach (1 medium, 150 grams): 14 grams carb (2 grams fiber)
• Nectarine (1 medium, 142 grams): 15 grams carb (2 grams fiber)

Melons:

• Watermelon (1 cup cubed, 152 grams): 12 grams carb (1 gram fiber)
• Cantaloupe (1 cup cubed, 160 grams): 13 grams carb (1 gram fiber)
• Honeydew (1 cup cubed, 191 grams): 17 grams carb (2 grams fiber)

Tropical Fruits:

• Papaya (1 cup cubed, 144 grams): 16 grams carb (3 grams fiber)
• Pineapple (1 cup cubed, 165 grams): 22 grams carb (2 grams fiber)
• Banana (1 small, 101 grams): 23 grams carb (3 grams fiber)
• Coconut meat (½ cup, 163 grams): 25 grams carb (15 grams fiber)
• Mango (1 cup sliced, 165 grams): 25 grams carb (3 grams fiber)

Other Fruits:

• Clementine (each, 74 grams): 9 grams carb (1 gram fiber)
• Fig (1 medium, 50 grams): 10 grams carb (2 grams fiber)
• Kiwi (1 each, 69 grams): 10 grams carb (2 grams fiber)
• Orange (1 small, 96 grams): 11 grams carb (2 grams fiber)
• Apple, green (1 small, 144 grams): 20 grams carb (4 grams fiber)
• Grapefruit (1 small, 200 grams): 21 grams carb (3 grams fiber)
• Pear (1 small, 148 grams): 23 grams carb (5 grams fiber)
• Apple, red (1 small, 158 grams): 24 grams carb (3 grams fiber)
• Cherries (1 cup, 154 grams): 25 grams carb (3 grams fiber)
• Grapes (1 cup, 151 grams): 27 grams carb (1 gram fiber)

You can see why it is difficult to work fruit into a ketogenic diet, and also why blackberries and raspberries are the most often recommended fruit for keto-ers. Nevertheless, it’s possible.

Just for comparison, the 7 grams of carbs you “spend” on ½ cup of blackberries could also be allocated to any of the following:

• 1 cup of cooked whole Brussels sprouts
• 1 cup cooked chopped broccoli
• 2 cups of raw chopped broccoli
• 1¾ cups raw shredded cabbage
• 8 medium baby carrots
• 4 cups of baby spinach
• 5 cups of raw kale
• 1 whole small cucumber
• 1 medium red bell pepper

Tips For Incorporating Fruit Into Your Keto Diet

1. Select lower-carb fruits and limit portion sizes.
2. Eat whole fruit, not fruit juices. Whole fruits induce a smaller glycemic and insulin response. Smoothies can quickly become carb bombs, and they are generally less satiating than their ingredients eaten separately because you don’t have to chew them. Include smoothies mindfully.
3. Consider timing them strategically around the times when you are most insulin sensitive: in the morning and especially after exercise. (This is solid advice for any higher carb food or meal.) Likewise, you might save fruit intake for designated higher carb meals (“carb ups”) if this is part of your routine. However, if you struggle with insulin resistance, any kind of carb ups might not be appropriate for you at this time.
4. Eat seasonally and locally. This recommendation isn’t unique to keto dieters, but eating seasonally and locally will automatically limit your consumption of fruits for much of the year unless you live someplace warm (in which case, hopefully you’re getting lots of outdoor time and sun exposure year round, too!)

But I Heard I Need to Avoid Fructose For Health?

Fructose is often demonized because it’s thought (incorrectly) that fructose uniquely contributes to de novo lipogenesis. As Mark has written previously, although fructose and glucose are metabolized differently in the body, it is probably splitting hairs to argue that one is more or less healthy than the other when they are considered in the context of one’s entire diet. And while reducing sugar intake has been shown to improve various health markers, this usually means cutting back on high fructose corn syrup and other added sugars, not eliminating a green apple and a serving of berries. If you’re eating a Primal-aligned ketogenic diet and are already limiting your total sugar intake, it’s probably not necessary to specifically avoid fructose that comes in the form of whole fruit.

That said, some of the GI disorders that are so common nowadays might be attributable at least in part to issues of fructose malabsorption. If you have been diagnosed with IBS or otherwise experience chronic GI symptoms, you might consider asking your doctor for a hydrogen breath test to detect fructose malabsorption. You can also try eliminating and then reintroducing fruit to see if it affects your symptoms.

Remember, Constant Ketosis Is Not Required

If you’re avoiding fruit because you’re afraid to get knocked out of ketosis, remember that once you’re keto-adapted it’s unnecessary to stay in ketosis 100% of the time unless you’re using a therapeutic keto diet to treat a serious medical condition. Also, if there’s a fruit you especially want to include in your keto diet, you can also test your individual physiological response to it using a blood ketone meter.

A final word: When considering whether to add more fruit to your keto diet, ask yourself whether you’re still at a point where you would be better off abstaining in order to avoid triggering cravings for sweet foods. This is an n=1 situation. If you feel like some fruit would add to your general enjoyment of your keto way of eating, or you’re looking for ways to incorporate more Primal-approved carbs, go for it. If you’re still struggling to break the sugar habit, perhaps hold off for now, knowing you can always choose to add fruit later.

References:

About the Author

Lindsay Taylor, Ph.D., is a senior writer and community manager for Primal Nutrition, a certified Primal Health Coach, and the co-author of three keto cookbooks.

As a writer for Mark’s Daily Apple and the leader of the thriving Keto Reset and Primal Endurance communities, Lindsay’s job is to help people learn the whats, whys, and hows of leading a health-focused life. Before joining the Primal team, she earned her master’s and Ph.D. in Social and Personality Psychology from the University of California, Berkeley, where she also worked as a researcher and instructor.

Lindsay lives in Northern California with her husband and two sports-obsessed sons. In her free time, she enjoys ultra running, triathlon, camping, and game nights. Follow along on Instagram @theusefuldish as Lindsay attempts to juggle work, family, and endurance training, all while maintaining a healthy balance and, most of all, having fun in life. For more info, visit lindsaytaylor.co.

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15 Best Keto Fruits for Weight Loss

Wondering what low-carb fruits you can eat on a keto diet? You may have even heard the common myth that fruits are banned on keto. This is simply not true.

Fruits are important sources of vitamins, minerals, phytochemicals, and fiber.

It is well-documented that fruits have numerous health benefits and can help reduce the risk of diseases like type 2 diabetes, heart disease, and cancer.

But before digging into the ins and outs of fruit, let’s back up and discuss how fruit acquired its bad rap on a keto diet.

The classic ketogenic diet was designed during the 1920s to help control seizures in children with epilepsy and over time has evolved into a trendy weight loss diet.

On a true ketogenic diet, carbohydrates are severely restricted to 5% of calories from carbs, with the goal of entering the body into a state of ketosis.

Restricting carbohydrates to 5% of calories makes it difficult to squeeze in a serving of fruit.

Fast forward to today and the typical keto diet that most people follow is a modified version that allows for more flexibility with carbs.

A modified keto diet typically aims for less than 50 grams of net carbs per day.

Net carbs in 15 keto fruits

When counting carbs, it is best to focus on net carbs.

This is calculated by subtracting the fiber from the total carbohydrate content because fiber has little to no caloric value in the body.

Fiber has the added benefit of stabilizing blood sugar levels by slowing down digestion. 

Here are 15 low-carb, high fiber keto fruits that can easily fit into a well-planned modified keto diet. 

1. Açaí Berries

For their tiny size açaí berries pack a powerful punch of nutrients.

Netting 1 gram of carbs per serving (100 g) and loaded with nutrition, açaí berries are a nearly perfect food for a low-carb diet.

This berry has it all —a wide spectrum of nutrients, omega fatty acids, fiber, and antioxidants. Just do a quick google search of “açaí berry low-carb recipes keto” for some great ideas on how to use açaí.

The catch is to make sure the açaí product you buy is unsweetened in order to avoid added sugar.

2. Avocados

Along with unsweetened acai, avocados are a favorite on low-carb meal plans. An entire small-medium avocado (136 g) nets just 2.5 grams of carbs.

This nutrient-dense superfood is packed with vitamins, including vitamins K, C, and B vitamins, minerals, and fiber.

It also contains heart-healthy omega fats. All you need is a knife and a spoon to enjoy this low-carb treat.

3. Lemons

Although lemons are not eaten alone, there are plenty of ways to enjoy this vitamin C-rich, low-carb immune booster.

The easiest way to enjoy this fruit is in a refreshing glass of lemon water. Even if you use an entire lemon (58 g) in your water, you will only have consumed 3 grams of net carbs.

If you use stevia, try adding a few drops to your lemon water to sweeten it up.

4. Black olives

Olives possess both antioxidant and anti-inflammatory properties.

They are rich in heart-healthy fats, which are associated with a lower risk of heart disease.

1-cup (135 g) of olives contains 8 grams of total carbohydrates, with half of that coming from fiber, resulting in a net carb total of just 4 grams.

5. Coconut Meat

This mineral-rich tropical fruit sometimes gets a bad rap for its high saturated fat content. However, plant-based saturated fats are fine in moderation.

One cup (80 g) of shredded coconut contains just 5 g of net carbohydrates and chances are you won’t eat a full cup.

So the next time you have that açaí bowl, sprinkle some coconut shreds on top.

6. Tomatoes

Tomatoes are rich in phytonutrients, including beta-carotene, flavonoids, carotenoids, lycopene, and quercetin.

Grape tomatoes make for an easy grab and go snack and at 5 g of net carbohydrates per cup (152 g), they meet the criteria of a low-carb fruit.

7. Star Fruit

Star fruit is an excellent source of immune-boosting vitamin C, antioxidants, and fiber. This low calorie snack nets just 5 grams of carbs per 1-cup serving (132 g).

For a fun activity at home you can bake star fruit and create fun star-shaped chips.

8. Blackberries

Noted for their abundance of vitamin C, K, and fiber, blackberries ring in at just 6 g of net carbs per cup (14 g).

The plant compounds that give blackberries their deep rich color are called anthocyanins — powerful pigments that possess several health benefits.

These berries make a quick and easy low-carb snack or a delightful topping on a summer salad.

9. Plums

With a wide spectrum of nutrients and phytochemicals, plums are a fantastic low calorie, low-carb snack that can satisfy any sweet tooth. 1 plum (66g) nets just 6 grams of carbs.

10. Raspberries

The phytochemicals found in raspberries possess anti-inflammatory properties, which can help protect against several chronic diseases including cancer, heart disease, and type 2 diabetes.

One cup of raspberries nets approximately 6 grams of carbs. For a delicious dessert, top fresh or frozen raspberries with low-carb whipped cream.

11. Strawberries

Rich in vitamin C and just 8 grams of net carbs per cup, strawberries are a nutritious and sweet-satisfying, low-carb snack.

This is another nutrient-packed berry to enjoy with low-carb whipped cream.

12. Watermelon

Satisfy your sweet tooth with a cold, crisp slice of vitamin C-rich watermelon. This sweet treat is packed with hydrating water, nutrients, and phytochemicals.

Next time you crave a frozen treat, simply fill a small bowl with frozen strawberry cubes. Pay attention to serving size when it comes to watermelon.

It’s easy to quickly consume more than 1-cup (152 g) of diced watermelon, which provides 10 grams of net carbs.

13. Cantaloupe

This sweet, juicy snack is loaded with nutrients, including potassium, vitamins A and C, and powerful antioxidants, like beta-carotene, that offer protection against certain diseases. Cantaloupe provides 11 to 12 g of net carbs per cup (160 g).

14. Honeydew

This hydrating, nutrient-rich melon is an excellent low-calorie fruit choice at 14 grams of net carbs per 1-cup serving (170 g).

With all melons, it is important to stick to the 1-cup serving size or you can quickly exceed your carbohydrate goal.

15. Blueberries

Blueberries offer many nutritional benefits and are packed with fiber, vitamins C and K, several minerals, and phytochemicals.

One cup of blueberries provides about 18 g of net carbs, however, you can easily cut the serving size in half if you are concerned about carbohydrate intake.

Nutrition facts provided by: Food Data Central. U.S. Department of Agriculture.

Fruits to avoid on a Keto Diet

• All juices (except lime and lemon juice)
• Smoothies
• Dried varieties such as dates, apricots, and raisins
• Fruit candy of any variety
• Canned or jarred fruits with added sugar or syrup
• Although highly nutritious, fruits high in net carbs, such as bananas, mangos, dates, pineapples, peaches, and oranges may be difficult to fit into a very low-carb diet. 

Q&A

What Fruits Can You Eat on Keto?

This really depends on the grams of carbs allowed on your keto meal plan per day. If your goal is 50 grams of net carbs per day, then you can easily enjoy fruit… as long as the fruits are low in net carbs.

The fruits lowest in net carbs per serving are açaí berries, avocados, lemons, limes, olives, coconut meat, tomatoes, star fruit, blackberries, plums, raspberries, and strawberries.

What Is the Lowest Carb Fruit?

After accounting for fiber, açaí berries (unsweetened versions) are the lowest carb fruit with 1 gram of net carbs in one serving (100 grams).

Can I Eat an Apple on Keto?

On a highly restrictive keto diet, it would be difficult to fit even an apple into your carbohydrate allowance. One small apple contains about 17 grams of carbs (net).

However, if you are on a modified keto diet, you can definitely fit in an apple.
A healthy, low calorie, low-carb way to enjoy an apple is to try topping thinly sliced apples on a salad with mixed greens, nuts, and feta cheese.

Or you can enjoy them with unsweetened nut butter. If you use the equivalent of 1/2 of an apple, then the net carbs are lowered to approximately 8 grams.

How Much Fruit Can You Eat on Keto?

Again, this really depends on your specific carbohydrate allowance.

If you stick with fruits low in net carbs, then you will have more flexibility to fit fruit into your diet (açaí berry, avocados, lemons, limes, olives, coconut meal, tomatoes).

If you eat fruits higher in carb content like watermelon, honeydew, and blueberries, then your fruit servings will be limited to 1 or 2, depending on your carb allowance. 

Is a Banana a Carb?

Yes, a banana is considered a carb. A medium banana contains approximately 27 grams of total carbs, 3 grams of fiber, and 24 grams of net carbs.

The carbs in bananas make it tricky to fit into a keto diet. However, if you put a few slices (the equivalent of 1/4 of a banana) on top of cottage cheese for breakfast, then this could fit into your meal plan at 6 grams of net carbs.

The Last Word

Although fruits are sometimes touted as forbidden on a keto diet, there are plenty of low-carb fruits that can easily fit into a well-formulated, modified keto meal plan.

Because fruit contains fiber, which passes through the intestines undigested, you can subtract the fiber content from the total carbohydrate content.

Using net carbs makes it much easier to fit a variety of fruits into your keto meal plan. For example, entire small-medium avocado nets just 2-3 grams of carbs. 

It is important to note that a true ketogenic diet is a medical nutrition therapy designed to control seizures and must be overseen by a medical professional or dietitian due to possible adverse events, which include dehydration, hypoglycemic lethargy, metabolic acidosis, and gastrointestinal symptoms (4). 

Also, certain groups of people are advised not to follow a keto diet, including people with type 1 diabetes, pancreatic disease, liver conditions, thyroid problems, eating disorders, gallbladder disease, pregnant or breastfeeding women, and athletes.

Always check with your doctor or dietitian to make sure it is safe for you to start a keto diet.

1. Food Data Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/index.html
2. Ludwig, David. “The Ketogenic Diet: Evidence for Optimism but High-Quality Research Needed.” The Journal of Nutrition, vol. 150, no. 6, 2020, pp. 1354–1359. Retrieved June 13, 2020 from https://academic.oup.com/jn/article/150/6/1354/5673196
3. Masood, Wajeed, et. al. “Ketogentic Diet.” StatPearls Publishing LLC. 2020. Retrieved June 13, 2020 from https://www.ncbi.nlm.nih.gov/books/NBK499830/
4. Meira, Isabella, et. al. “Ketogenic Diet and Epilepsy: What we know so far.” Frontiers in Neuroscience, vol. 13, no. 5, 2019. Retrieved June 14, 2020 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361831/
5. Self Nutrition Data. Nutrients in food tool. https://nutritiondata.self.com/tools/nutrient-search
6. Yancy, William, et. al. “A Low-Carbohydrate, Ketogenic Diet Versus a Low-Fat Diet to Treat Obesity and Hyperlipidemia: A Randomized, Controlled Trial.” Annals Internal Medicine, vol. 140, no. 10, 2004, pp. 769-777. Retrieved June 13, 2020 from https://pubmed.ncbi.nlm.nih.gov/15148063/
7. Volek, Jeff, et. al. “Carbohydrate Restriction Has a More Favorable Impact on the Metabolic Syndrome Than a Low Fat Diet.” Lipids, vol. 44, no. 4, 2009, pp. 297-309. Retrieved June 13, 2020 from https://pubmed.ncbi.nlm.nih.gov/19082851/

11 Best Low Carb Keto-Friendly Fruits and Their Net Carb

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In general, fruit is very nutritious. It’s full of vitamins, minerals, fiber, and antioxidant nutrients that reduce inflammation and protect you against major diseases. Most fruits are not recommended on the ketogenic diet due to their high carbohydrate count, but there are a few exceptions.

In this guide, you’ll find out a list of low-carb and low-sugar fruits you can try on a low-carb diet and which high-sugar fruits you should avoid.

It’s important to note that the sugar in fruit is quite different from the sugar you’d find in a candy bar. Research shows that most natural fruit sugars don’t spike your blood sugar the same way refined sugar does (1).

In fact, one study found that eating berries reduced the glycemic load of white bread when the two were consumed together. This supports the theory that fruit has protective benefits on the body (2, 3).

In the above-mentioned study, the protective benefits of fruit appear to be due to its high phytochemical, flavonoid and fiber profile.  You can get the same protective benefits of plants by eating low-carb vegetables such as green, leafy vegetables and cruciferous vegetables without racking up the carbs.

Even though the natural sugars in fruit don’t appear to spike insulin levels as much as refined sugar does, most fruit is still considered a high-carbohydrate food. Because of this, it should be avoided on the ketogenic diet.

The best way to manage your fruit intake is to enjoy a handful of berries each day. Gram for gram, berries give you the best bang for your buck.

They are lowest in carbs and highest in nutrients. You’ll get the protective benefits of vitamins, fiber, and antioxidants without going over your carb limit for the day. The trick is to limit your serving size as much as you can.

Below you will find a list of low-carb fruits you can consider on the ketogenic diet in moderation. For a complete list of what to eat on the keto diet, check here!

The nutrition facts for the fruits below can be found from Self NutritionData and USDA Food Composition Databases.

List of Keto-Friendly Fruits

These fruits can be eaten in moderation. Make sure you always track your macros so you don’t overeat it.

Note: When it comes to fruits, it’s best to eat fresh fruits. Frozen fruits are okay but you must avoid dried fruits, canned fruits and fruit juice because they have a lot more carbs/sugar (or net carbs) compared to fresh whole fruits.

Avocado

There is some confusion when it comes to the classification of avocados, but research shows they are a fruit that could help support cardiovascular health (4).

It is really low in carbohydrates and extremely high in healthy fats. Avocado comes in different shapes and colors. The most popular type is the Hass avocado.

Avocados contain a lot of nutrients, including vitamin K, vitamin C, vitamin B, vitamin E, potassium, magnesium, folate, and iron.

Avocados contain more potassium compared to bananas. A 100g serving provides even 14% of the recommended daily value.

A serving size of 100g of avocado contains 160 calories, 14.7 grams of fat, 8.5 grams of carbs (1.8 grams net carbs), 6.7 grams of fiber, and 2 grams of protein.

Avocado is considered to be a super ketogenic food and should be included in your keto meal plan.

Some recipes you can try:

Related: Best Low-Carb Foods That Are High in Magnesium

Olives

Olives are one of those foods that are confusing to categorize, but research shows they are fruit with numerous health benefits.

Olives contain oleic acid or omega 9 fatty acid, which is a type of monounsaturated fat that contains anti-inflammatory properties to help fight chronic illnesses and keep you healthy. Monounsaturated fats take part in the formation of cell membranes (5).  

Olives also contain plenty of vitamins and minerals – iron, magnesium, calcium, copper, vitamin E, vitamin K, and vitamin B. Not to mention, they are an excellent source of fiber and only contain a half of a gram of net carbohydrates per every 100-gram serving.

A 100-gram serving of olives contains 145 calories, 15.3 grams of fat, 3.8 grams of carbs (0.5 grams net carbs), 3.3 grams of fiber, no sugar, and 1 gram of protein.

Starfruit (Carambola)

Starfruit is an exotic fruit with a sweet and sour taste, rich in nutrients and minerals. Star Fruit is low in calories, and high in fiber, vitamin C, vitamin B, vitamin A, zinc, magnesium, iron, sodium and potassium. Star Fruits prevent cancer, thanks to the high levels of antioxidants components and fibers (6).

Also, according to studies, star-fruits can reduce inflammation, lower cholesterol levels and prevent fatty liver disease (7).

A medium-sized star fruit provides 50% of the recommended daily intake of vitamin C, which means that it can boost the immune system.

The nutritive values per 100 grams of star fruits are 31 calories, 6.8 grams of carbs (4 grams of net carbs), 2.8  grams of fiber, 1 gram of protein, and 0.4 grams of fat.

Some people choose to limit their fruit consumption to berries only, even though starfruit is almost 3 times less net carb than blueberries. In the end, we believe it’s a personal choice.

Strawberries

Red in color with a sweet taste and juicy texture – this is what makes the strawberries one of the most eaten fruit worldwide.

They can be consumed fresh and raw in desserts and jams, like food flavorings and jellies.

Strawberries are rich in antioxidants that are beneficial to heart health and blood sugar levels. The most abundant vitamins and minerals are vitamin C, manganese, folate and potassium.

Strawberries are also a good source of pelargonidin, ellagic acid, ellagitannins, and procyanidin – antioxidant compounds that have many health benefits.

A 100-gram of strawberries contains 32 calories, 0.7 grams of protein, 7.7 grams of carbohydrates (5.7 grams net carbs), 2 grams of fiber and 0.3 grams of total fat.

Some recipes you can try:

Lime

Limes can be found in different colors – from green to yellow. It has sweet and at the same time tart taste. Limes are high in vitamin C, vitamin A, vitamin E and vitamin K.

One cup of lime juice provides 35% of the recommended daily intake of vitamin C. Also, limes contain macrominerals. Macrominerals are essential to our body because they support fluid balance and provide better enzyme action (8).

The nutritional values per 100 grams of lime are 30 calories, 10.5 grams carbs (7.7 grams net carbs), 2.8 grams of fiber, 0 .7 grams of protein, and 0.1 grams fat.

Lemon

Lemons are one of the most popular fruits in the world. They are made-hybridized of citron and lime.

They have a sour taste and can be eaten fresh, added in foods or simply use to make lemon water.

Almost all the carbs found in the lemons are consisting of soluble fibers that can lower the blood sugar levels. Lemons are a great source of vitamin C, potassium and vitamin B6.

Other compounds found in lemons that offer health benefits are the citric acid, diosmin, hesperidin, and D-limonene. Lemons help reduce the risk of heart disease and cancer (9, 10).

A 100-gram sized serving of lemon contains 29 calories, 1.1 grams of protein, 9.3 grams of carbs (6.5 grams net carbs), 2.8 grams of fiber, and 0.3 grams of fat.

Blackberries

Blackberries are rich in vitamin C. Only one cup of blackberries has 30 mg of vitamin C, which is half of the daily recommended value. Vitamin C is crucial to collagen formation. Moreover, blackberries are high in fiber.

According to a recent study, not getting enough fiber intake increases the risk of heart disease (11).

There are 8 grams of fiber present in one cup of blackberries. Fibers play a great role in reducing cholesterol and controlling blood sugar levels (12)

Also, another reason why blackberries are great is the high level of vitamin K. Blackberries are a great source of magnesium, calcium, sodium, and iron. Vitamins that are provided by blackberries are vitamin E, vitamin B1, B2, B3, B6, vitamin A, and vitamin E.

A serving size of 100 grams of blackberries offers 43 calories, 0.5 g fat, 10.2 g of carbohydrates (4.9 grams net carbs), 5.3 grams of fiber, and 1.4 grams protein.

Some recipes you can try:

Raspberries

Raspberries have a sweet and juicy taste to go with their antioxidant power. Raspberries are the flavonoid-rich foods that lower the risk of getting cardiovascular disease. Also, their antioxidant potential helps against free radicals and decreases the inflammation of the body.

Raspberries are rich in fibers. According to researchers, people with type 1 diabetes who consume fiber-rich foods have a better shot at managing their blood glucose levels. Additionally, eating fiber helps people with type 2 diabetes improve their blood sugar and insulin levels (13)

A serving size of 100 grams of raspberries contains 52 calories, 11.9 grams of carbohydrates (5.4 grams of net carbs), 6.5 grams of fiber, 1.2 grams of protein, and 0.7 grams of fat.

Some recipes you can try:

Related: A List of Low Carb Foods that Lower Blood Sugar

Cranberries

When it comes to foods rich in antioxidants, cranberries are the primary choice. Cranberries are first harvested in North America. Rich in various nutrients, cranberries are a great option if you want to reduce the risk of getting a urinary infection or to boost your immune system.

Raw cranberries have a tart taste, which is why you’ll find that many cranberry juices have sugars added to them to balance out the flavor. Avoid these juices when you can, and enjoy your cranberries raw without sugar added instead.

Keep in mind that although cranberries are high in many beneficial antioxidants, they also tend to be higher in carbs than other fruits. For this reason, you may want to enjoy cranberries in extreme moderation or add them to your do-not-eat list if you have already eaten your share of carbs for the day.

Cranberries are really high in vitamin C, vitamin A, and vitamin K. According to the Center for Oral Biology and Eastman Department of Dentistry, cranberries help prevent gum disease. Cranberries contain minerals, including calcium, magnesium, sodium, zinc, iron, and phosphorus.

A serving size of 100 grams has 46 calories, 0 g fat, 12.2 g carbs (7.6 grams net carbs), 4.6 grams of fiber, and 1g of protein.

Related: Top Keto Foods That Are High in Biotin For Hair, Nails and Health

Coconut meat

Desiccated Coconut Fat Bombs from Coconut Meat

In terms of classification, coconut can be considered a fruit, a nut, and a seed. No matter how you break it down, coconut is the perfect ketogenic food.

In the past, coconuts were used as a building material for bridges and canoes. But later the extremely healthy benefits of coconuts were discovered and now the culinary uses of coconut are expanding continuously. It can be used in cooking in different forms, such as coconut meat, coconut oil, coconut water or coconut milk.

Coconut meat should be part of everyone’s diet. It contains a high percentage of dietary fiber that helps with regulating digestion.

Coconut is made from medium chain fatty acids that play a role in boosting one’s metabolism. Also, the fibers and good fats that are found in coconut are good for lowering blood sugar levels (14).

A serving size of 100 g contains 354 calories, 33.5 grams of fat, 15.2 grams of carbs (6.2 grams of net carbs), 9 grams of fiber, and 3.33 g of protein.

Coconut meat can be dried and make shredded coconut, coconut flakes and coconut flour which are used in many keto recipes.

Some recipes you can try:

Blueberries

Same as the other fruits that belong to the berry family, blueberries are sweet and rich in nutrients. Blueberries are rich in fiber, vitamin C, vitamin K, and manganese. One cup of blueberries offers 36% of the recommended daily intake of vitamin K.

Among other fruits and vegetables, blueberries are among the highest in antioxidant levels. The main antioxidant compounds found are the flavonoids. These antioxidants reduce the levels of oxidized LDL (known as the “bad” cholesterol) (15).

A serving size of 100 grams has 57 calories, 0.7 grams of protein, 14.5 grams of carbs, (12.1 grams of net carbs), 2.4 grams of fiber, and 0.3 grams of fat.

Some recipes you can try:

Related: Top 12 Keto-friendly Collagen Rich Foods

Higher Carbs Fruits To Avoid on Keto

These fruits have higher amount of carbohydrates and should be avoided on a ketogenic diet. We’re not saying they are bad.

Actually, they have many health benefits, however, overconsumption of these fruits can kick you out of ketosis if you exceed your daily carb limit.

Passionfruit

This type of tropical fruit is small in size, but it contains a lot of antioxidants and vitamins. It is rich in vitamin C, beta-carotene and polyphenols. The high amount of antioxidants has a powerful anti-inflammatory effect.

The passion fruit can be eaten raw or added to drinks, desserts, and yogurt. It is rich in vitamin C so that it provides a boost to the immune system and is high in fiber to aid in digestion. A 100-gram serving of passion fruit provides you with 42% of your recommended daily intake of fiber.

However, the majority of the calories of passion fruit come from sugars, which means that you’ll need to eat it in moderation or avoid it entirely on the ketogenic diet.

A serving size of 100 grams contains 97 calories, 2.2 grams of protein, 23.4 grams of carbs (13 grams net carbs), 10.4 grams of fiber, and 0.7 grams of fat.

Acerola

This fruit goes by many names such as Barbados cherry. Cherries ferment very quickly and tend to fall apart when being frozen. Acerola is usually used for the decorations of the home tables, but eating them has numerous benefits.

Antioxidants in acerola are known to lower blood sugar rates. Vitamins B, C, and A are immune boosters that play a great role in producing white blood cells. It is used for making jams, desserts, salads, and smoothies (16).

A serving size of 100 grams has 32 calories, 0.4 grams of protein, 7.7 grams of carbs (6.6 grams of net carbs), 1.1 grams of fiber, and 0.3 grams of fat.

Cantaloupe

They are mostly known by the name “melon”. Cantaloupes are pretty large and usually weigh 0. 5 to 5 kg. There are two types: European and North American. China, Turkey, and Iraq are considered the most producing countries of cantaloupe.

Cantaloupe is made of mostly water, and carbohydrates, which is a “no-no” in the keto diet. They are a rich source of vitamin C and vitamin A, beta-carotene, lutein and zeaxanthin. The surface can often be contaminated with Salmonella; therefore, it has to be precisely washed before eaten or cooked. Allergic reactions to cantaloupe are rare.

A serving size of 100 grams contains 34 calories, 0.8 grams of protein, 8.8 grams of carbs (7.9 grams of net carbs), 0.9 grams of fiber, and  0.2 grams of fat.

Honeydew

Honeydew, also knew as honeymoon, has an oval shape and weighs from 1.8 – 3.36 kg.

Honeydew is a sweet and fresh fruit, especially in the hot summer days. It can be used raw or diced in salads. It hydrates the body, keeps the skin healthy and boosts the immune system. Honeydews are rich with calcium, vitamin C, vitamin A, enzymes and antioxidants.

However, like most melons, honeydew is high in sugar and carbs and should be avoided on the keto diet.

A serving size of 100 grams has 36 calories, 0.5 grams of protein, 9.1  grams of carbs (8.3 grams of net carbs), 0.8 grams of fiber, and 0.1 grams of fat.

Watermelon

There is nothing more refreshing than a slice of juicing watermelon on a hot summer day. But if you’re on the ketogenic diet, then you’ll need to find another way to cool down.

This fruit has been cultivated for thousands of years, starting back in the Ancient Egyptian. It is related to pumpkins, cucumbers, and melons. Watermelons are made of mostly water (92%), vitamins A, C, B6, lots of lycopene, citrulline, antioxidants, and amino acids. This delicious summer treat has a lot of benefits, but still, they are not recommended for keto diets.

One cup of diced watermelon contains 1 gram of fiber to help digestion. It is usually used in salads or as juice, but you can also eat it raw. Watermelons can bring various health benefits, including lower blood pressure and reduction of the muscle soreness.

A serving size of 100 grams has 30 calories, 0.6 grams of protein, 7.5 grams of carbs (7.1 grams of net carbs), 0.4 grams of fiber, and 0.2 grams of fat.

Kiwi

Having a soft texture and sweet flavor, kiwis can vary in size. China produces nearly 50% of the world kiwi production. There are three types: fuzzy kiwifruit, kiwi berries, and golden kiwi fruit. They are picked by hand.

Kiwis may be eaten raw, cooked and juiced. They are rich with vitamin C, vitamin K, and vitamin E. Kiwis are often an allergen to children. They provide many health benefits such as regulating blood pressure, reduced risk of diabetes and cancer (17).

A serving size of 100 grams has 61 calories, 1.1 grams of protein, 14.7  grams of carbs (11.7 grams of net carbs), 3 grams of fiber, and 0.5 grams of fat.

Papaya

Papayas are small, usually, single stem tree with large leaves and flowers opened at nights. The fruit is large and soft cultivated in tropical and subtropical regions. Papayas are also known as papaws or pawpaws. They can be used in salads, juices or jams.

Papayas are considered to be good at asthma, cancer, and diabetes prevention (18). Papayas are rich with vitamin C, B6, B1, beta carotene and antioxidants.

Inside the inner cavity of the fruit, there are black oval-shaped seeds, which are edible. The fruit also contains the enzyme “papain” that helps in digestion of proteins.

A serving size of 100 grams provides 39 calories, 0.6 grams of protein, 9.8 grams of carbs (8 grams of net carbs), 1.8 grams of fiber, and 0.1 grams of fat.

Grapefruit

Grapefruit is a hybrid between a sweet orange and pomelo. It grows on the tree, which is often similar to those of grapes. This fruit can have many different colors such as white, red and pink.

Also, it can be highly acidic or sweet.

Grapefruits are rich in vitamin C, antioxidants and lycopene. Grapefruits are great for lowering blood pressure and reducing the risk of diabetes, obesity or heart disease (19).

A serving size of 100 grams has 42 calories, 0.8 grams of protein, 10.7 grams of carbs (911 grams of carbs), 1.6 grams of fiber, and 0.1 grams of fat.

Apricot

Apricot is a fruit that grows on small trees, similar to a small peach. It can be eaten fresh, dry or cooked. Turkey is the world’s biggest producer of dried apricots.

Apricots are rich in vitamins such as vitamin A, vitamin B6, vitamin C, vitamin E, beta-carotene, and enzymes. This fruit is a national fruit in Armenia. It is also known for reducing lung diseases, skin problems, and cancer (20).

Fresh or dried apricots are full of dietary fibers, but they also contain a high amount of sugar and carbs. Therefore, they are not included in the high-level keto diet. Apricots can be applied in salads, jams, marmalade, and syrup. They are smooth and golden orange, but not so juicy.

A serving size of 100 grams has 48 calories, 1.4 grams of protein, 11.2  grams of carbs (9.2 grams of net carbs), 2 grams of fiber, and 0.4 grams of fat.

Peach

Peaches are considered members of the stone fruit because they have one large middle seed. The trees are relatively small. Their bioactive and anti-inflammatory properties are known to reduce cholesterol. Peaches are great for improving the eye condition, heart health, immune system and reducing cancer (21).

They can be used in salads, jams, and marmalade. Peaches can be found fresh from May to October. Because of the high amount of fibers, peaches are not recommended in the keto diet.

A serving size of 100 grams has 39 calories, 0.9 grams of protein, 9.9 grams of carbs (8.4 grams of net carbs), 1.5 grams of fiber, and 0.3 grams of fat.

Cherries

The cherry fruit can be sweet or sour. The name is the same for the fruit and the tree. In order to harvest it, the fruit people tend to hand picking so that damages are minimized.

Cherries are planted in the autumn and harvested in the spring. They are rich in potassium and they are considered as a great pressure regulator.

Cherries are full of vitamins such as vitamin C, vitamin K, and vitamin B, beta-carotene, anthocyanins, and antioxidants. Despite their amazing health benefits, cherries have quite amount of carbohydrates and therefore are not considered as keto food.

A serving size of 100 grams contains 63 calories, 1.1 grams of protein, 16 grams of carbs (13.9 grams of net carbs), 2.1 grams of fiber, and 0.2 grams of fat.

Oranges

Orange is a hybrid between pomelo and mandarin. It is grown in tropical and subtropical climates. Oranges can be eaten fresh or juiced. They are often used in salads, jams, and marmalade. The trees are mostly cultivated in the whole world.

Oranges have a high level of vitamins which are highly beneficial for the skin, heart health, eye health, blood pressure and reducing the risk of cancer and diabetes (22, 23).

Oranges can be found sweet and bitter. A serving size of 100 grams has 47 calories, 1 gram of protein, 11.7 grams of carbs (9.3 grams of net carbs), 2.4 grams of fiber, and 0.1 grams of fat.

Loganberry

Loganberries are a product of a cross between blackberries and raspberries. They are red or purple, fresh and juicy. Being high in dietary fiber makes them not suitable for low carb diet.

However, they are known to have various health benefits like reducing wrinkles, strengthening the immune system, improving digestion and preventing health problems like cold, constipation and flu.

Containing high amounts of anthocyanins makes them great in neutralizing the harmful free radicals in our bodies. The main nutrients found in loganberries are zinc, selenium, fluoride, iron, sodium, Vitamin C and  Vitamin K. Loganberries may be eaten in jams, fruit salads, juices, various fruitcakes and raw.

A serving size of 100 grams has 55 calories, 1.5 grams of protein, 13 grams of carbs (7.7 grams of net carbs), 5.3 grams of fiber, and 0.3 grams of fat.

Mandarin

Mandarins are small, spherical with orange color. They can be easily damaged by cold. The taste can vary from very sweet to sour. Mandarin skin can be peeled easily.  They can be eaten raw or juiced. Mandarins contain vitamin C, vitamin B1, vitamin B2, and vitamin A.

However, they contain a high amount of carbohydrates and are not part of the keto diet. During Chinese New Year, they are considered as a traditional symbol. They are harvested mostly during the winter season.

A serving size of 100 grams has 53 calories, 0.8 grams of protein, 13.3  grams of carbs (11.5 grams of net carbs), 1.8 grams of fiber, and 0.3 grams of fat.

Pears

This sweet fruit is not recommended on the keto diet because of the high amount of dietary carbohydrates. Although, they are known for their great health benefits. They possess a high amount of vitamins, antioxidants, and fiber. They differ depending on the location of growth.

Pears are found in a variety of colors like shades of green, red, yellow and brown. They are most commonly used in salads and smoothies or eaten raw.

A serving size of 100 grams provides 58 calories, 0.4 grams of protein, 15.5 grams of carbs (12.4 grams net of net carbs), 3.1 grams of fiber, and  0.12 grams of fat.

Guava

Guavas are tropical and subtropical fruits that are many-seeded. It is commonly used in culinary, such as juices, sauces, candies and fruit bars. In Pakistan, Guava is a national fruit in the winter. Guavas have a high level of pectin; therefore, they are used in making candies, marmalades or jellies.

Guavas are rich with vitamin C and fibers. It is a great immune booster. However, guava is not a keto fruit due to its high carbohydrate content. Guava seeds are used for the production of oil that is rich with vitamin A, C, zinc, and copper. It is often considered as anti-aging fruit, because of the great amount antioxidants of like carotene and lycopene that help the reduction of wrinkles.

A serving size of 100 grams has 58 calories, 0.4 grams of protein, 15.5 grams of carbs (12.4 grams of net carbs) 3.1 grams of fiber, and 0.9 grams of fat.

Apple

“An apple a day keeps the doctor away” – famous saying that refers to the healthy aspects of this fruit. Produced from the apple tree, it is used worldwide in different cultures. Apples can be eaten raw or cooked. They are high in fibers, vitamin C and antioxidants. Great immune booster, heart health improvement, and blood sugar regulator.

Because of the high amount of carbohydrates and sugars, apples are still not recommended for keto dieting. Commonly used in salads, jams, juices, pies, and cakes. It has various types of colors and tastes such as green, yellow, red, sweet or sour.

A serving size of 100 grams has 52 calories, 0.3 grams of protein, 13.8 grams of carbs (11.4 grams of net carbs), 2.4 grams of fiber, and 0.2 grams of fat.

Nectarines

Nectarine is a fruit that comes from the Rosaceae family. Nectarines are available in three main varieties – white and yellow flash, clingstones and freestones and semi-freestones. It is rich in antioxidants and vitamins, including vitamin A, vitamin B1, B2 and B3, vitamin B6, vitamin C, pantothenic acid and vitamin E.

Although nectarines are rich in nutrients, you should be careful with the amount of eating. Nectarines don’t contain healthy fats or proteins, and increased consumption of nectarine may kick you out of ketosis.

A serving size of 100 grams has 44 calories, 1.1 grams of protein, 10.6 grams of carbs (8.9 grams of net carbs), 1.7 grams of fiber, and 0.5 grams of fat.

Grape

A delicious fruit that can be eaten fresh, but most of it usually is used for making wine.  Grape is a great source of vitamins, such as vitamin C and vitamin K, fibers, potassium, and antioxidants.

Grape reduces the risk of atherosclerosis, irregular heart rhythm, and LDL potential (24).

It is excellent for hydration because it contains water and fibers. Because of the high amount of carbohydrates, it is not considered as a keto fruit. Grapes come in all different colors and shapes such as small, large, red, green, white. Grapes are best if they are kept in cold and stored unwashed.

A serving size of 100 grams contains 69 calories, 0, 7 grams of protein, 18.1 grams of carbs (17.2 grams net carbs), 0.9 grams of carbs, and 0,6 grams of fat.

Figs

Figs are a product from the ficus tree and they are available throughout the whole year. Their opening is not connected to the tree and they happen to be mentioned in the Bible.

Filled with calcium, they provide good prevention of osteoporosis. One of the richest fruits that contain vitamin A, C, K, B, potassium, magnesium, zinc, copper, and antioxidants.

In some folk medicine, they were used to treat skin issues. Figs can meet as an ingredient to various shampoos, hair masques or conditioners. Allergies are not that common. They protect the muscles and lower cardiovascular effects. Usually dried in the sunlight, figs can be a delicious treat during the whole year.

A serving size of 100 grams has 83 calories, 01.7 grams of protein, 18.7 grams of carbs (14.7 grams of net carbs), 4 grams of fiber, and 0.3 grams of fat.

Pomegranate

This juicy food is considered among the healthiest fruits of all. It is rich in many vitamins, enzymes, and antioxidants, but there are also the carbs that make it “not keto” fruit.  

Pomegranates are used in alcoholic beverages, smoothies, wine, and cocktails. Pomegranate seeds can vary from 200 to about 1,400. It has unique red-purple color. The tree grows about five to ten meters high.

Recent studies have shown that pomegranates can be used to reduce inflammatory effects and fighting prostate cancer (25).

A serving size of 100 grams has 83 calories, 1.2 grams of protein, 18.7 grams of carbs (14.7 grams of net carbs), 4 grams of fiber, and 1.2 grams of fat.

Pineapple

This delicious tropical fruit is known for its unique taste. The vitamins that are found in pineapple include vitamin A, vitamin B6, vitamin C, beta-carotene, thiamin, and vitamin B5. Minerals like potassium, copper, calcium, and sodium are also found.

Vitamin C boosts the immune system by stimulating the activity of the white blood cells. Beta-carotene improves the vision problem while the enzyme bromelain reduces inflammation. Despite the benefits, pineapples still have some negatives as well. They are really high in carbs and they can potentially interact with certain medications.

A serving size of 100 grams has 50 calories, 0.5 grams of protein, 13.1  grams of carbs (11.7 grams of net carbs), 1.4 grams of fiber, and 0.2 grams of fat.

Banana

Bananas are grown in the warmer areas of the world. They contain a number of vitamins and minerals, including potassium, vitamin B6 and vitamin C. One large banana provides 25% of the recommended daily intake of vitamin B6.

Like other fruits, bananas contain various types of antioxidants. Because of their high amount of potassium and antioxidants, bananas are considered to be effective for heart health.

Despite this, bananas are not recommended for low-carb diets. Most of the calories come from carbs. Bananas have a low glycemic index of 42-58. This is explained by the presence of high amount of resistant starch and fiber and decreases the blood sugar rise after a meal.

A serving size of 100 grams has 89 calories, 1.1 grams of protein, 22.8  grams of carbs (20.2 grams of net carbs), 2.6 grams of fiber, and 0.3 grams of fat.

Mango

Mango is a stone fruit that is native to South Africa. It’s considered as the national fruit for India and Pakistan. Their tree grows up to 35-40m. It takes five months for the fruit from flowering to ripen. They vary in size, color, and taste. Mango can be orange, red, yellow, oval, round or kidney-shaped.

The skin of mangos is waxy and smooth. Mangos own one of the most unique flavors and taste. It contains dietary fiber, vitamins, minerals, and antioxidant compounds. However, it is not recommended on a keto diet.

A serving size of 100 grams contains 65 calories, 0.5 grams of protein, 17 grams of carbs (15.2 grams of net carbs), 1.8 grams of fiber, and 0.3 grams of fat.

Plums

Plums are one of the first fruits domesticated by humans. They grow on trees which are usually 5-6 meters high. Their blossom differs by the weather season and growth location. They are a good source of vitamin C, vitamin B6, soluble fibers and phytonutrients which have antioxidant effects.

Because of the high amount of mostly sugar and fiber, plums are not recommended on the keto diet. Health benefits known from plums are the prevention of diabetes, protection of the heart and against cancer (26).

Plums are a symbol for a great fortune in Chinese culture. A serving size of 100 grams has 46 calories, 0.7 grams of protein, 11.4 grams of carbs (10 grams of net carbs), 1.4 grams of fiber, and 0.4 grams of fat.

Conclusion

In general, fruits are considered healthy on any diet. However, on the keto diet, you need to watch your serving size as many fruits have high amount of carbs and sugar, which can kick you out of ketosis if overeating.

Sticking to the low carb fruit list on the top of this page will help you overcome your fruit craving while still getting enough vitamins and minerals.

Up Next: Keto Supplements, Electrolytes and Vitamins for Ketosis

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Easy Keto Fruit Salad Recipe

Keto Fruit Salad with Berries, Avocado & Feta

How to Make a High Fat Low Carb Fruit Salad

If you’ve ever thought fruit can’t fit into a keto diet or low carb lifestyle, think again. This keto fruit salad recipe has only 3g net carbs per ½ cup serving, and 10g of nutritious, fuel-filled fats! The combination of sweet and tangy berries, creamy avocado, crunchy macadamia nuts, and rich feta cheese is bursting with fun flavor and texture. A deliciously simple high fat low carb fruit salad you can throw together in minutes!

Personally, I’ve evolved a lot in my relationship to diets and dietary lifestyles, to the point where I now don’t follow any specific eating plan—and I like it that way! But, I’ve tried so many different diets over the years, and I think it’s important for each of us to explore different ways of eating as we see for ourselves what’s right for our bodies.

So, for those who are trying out a ketogenic diet or just exploring limiting their carbohydrate intake, I highly recommend giving this keto berry salad a try. Of course, this recipe is also for anyone who just wants to try something deliciously different! Unlike your traditional fruit salad, this keto fruit salad has a wide variety of nutrients, and it’s heartier and more filling thanks to its fat content. The perfect addition to a satisfying breakfast!

When it comes to keto specifically, keep in mind: each body is unique and has a unique carbohydrate tolerance. For some, this low carb fruit salad might be just right for staying in ketosis. Whereas others may have a lower carb tolerance, and others may have a higher tolerance. It’s important to be mindful and learn what works for your body and your goals! And of course, this recipe is easy to adjust—either with more fat, or fewer carbs—to suit your needs.

Keto Fruit Salad Ingredients

• Strawberries
• Raspberries
• Avocado
• Lemon juice
• Macadamia nuts
• Fresh mint
• Feta crumbles

Substitution Notes

Fruits:

Of course, fruits are sources of carbs and natural sugars, which is why many might consider a keto fruit salad an impossibility. But, there are lower carb and higher fiber fruit options that you can explore, like strawberries and raspberries! Per 1 cup, these berries only contain 7-8g of net carbs, but they’re still deliciously sweet. From berries of all kinds, to startfruit, to kiwi—you can learn more on the many keto friendly fruits below.

Avocado:

Did you know that an avocado is technically a fruit?! But, they’re a unique type of fruit that’s rich in nutritious fats, not so sweet, and the bulk of their carb content is actually fiber. If you’re not a fan of avocado, feel free to omit it from this recipe—just know that this will reduce the fat and fiber content of your fruit salad. For a substitute, consider another high fat low carb option that’s also technically a fruit: olives!

Lemon Juice

In any fruit salad, lemon juice is a helpful addition that helps to keep the fruit fresher for longer, and the acidity highlights the natural sweetness and flavors in the ingredients. Feel free to substitute with lime juice for an alternative source of acid! However, be wary with using orange juice, which does offer acidity but also is higher in natural sugars and carbohydrate content.

Nuts

Macadamia nuts are actually one of the best keto friendly nuts—with 22g of fat and only 1g net carbs per 1oz! Other high fat low carb options that you could use instead include pili nuts, Brazil nuts, pecans, and walnuts. In addition, almonds are also low in net carbs, just be aware that they’re not as rich in fats as macadamias. Be careful with options like cashews or pistachios, as these tend to be higher in carbs as well as lower in fats.

Herbs

Personally, I think fresh mint is one of the best possible additions to a fruit salad! It’s cooling, refreshing, and pairs perfectly with sweet flavors. You’re welcome to omit it from this keto fruit salad recipe, or try an alternative fresh herb like basil or even rosemary.

Cheese

Crumbled feta cheese has a creamy, tangy bite that pairs perfectly with sweet fruits, and it will hold its shape even amidst the juiciness of the fruits in your salad. Plus, it’s a rich source of fuel-filled fats! For a similar alternative, try crumbled goat cheese—or even serve your fruit salad in a bowl with some full-fat cottage cheese.

What Fruits Can You Eat on Keto?

As mentioned, there are several not-so-sweet fruits that we typically treat as vegetables which are suitable for a keto diet. A medium avocado, ¾ cup of olives, and 1 cup of cherry tomatoes each contains only 3-4g of net carbs. And, avocados and olives have the added keto benefit of also being rich in fats! But, there are also plenty of sweet fruits that you can eat on a keto diet, depending on your carb tolerance:

• Plums: 7g net carbs per medium fruit
• Raspberries: 7g net carbs per 1 cup
• Blackberries: 8g net carbs per 1 cup
• Kiwifruit: 8g net carbs per medium fruit
• Clementine: 8g net carbs per medium fruit
• Blueberries: 8g net carbs per ½ cup
• Strawberries: 8g net carbs per 1 cup
• Watermelon: 10g net carbs per 1 cup

Macronutrient Adjustments for Low Carb Fruit Salad

So, as we’ve discussed, we each have an individual carbohydrate tolerance. This means that the way each of our bodies metabolizes carbs will vary, which affects how many carbs an individual can eat and still remain in a state of ketosis. For some, this may mean eating only 1-2g of net carbs per meal. Personally, when I tried keto, I was able to eat 8-10g of net carbs at a meal. For others, they may be able to eat even more!

They key is to recognize that your body will be different from anyone else’s, and to do the investigation and research needed to find out what works for your body. So, depending on your carb tolerance, you may want to adjust the ratio of fat-to-carbs in this keto fruit salad recipe. Currently, this recipe is about 70% fat, with only 3g of net carbs—but it’s easy to increase or decrease the fat/carb content however you desire:

• To increase the fat content, add more avocado, macadamia nuts or feta cheese.
• To decrease the carb content, reduce the amount of fruit in the recipe from 1½ cups of berries to just 1 cup of berries total.
• Or, to increase the carb content (for those with a higher carb tolerance), add more fruits—or experiment with adding some higher carb fruits!

(Of course, if you’re just trying a lower-carb lifestyle and you’re not concerned with staying in a measurable state of ketosis, don’t worry about this!)

To see how this recipe is made—along with the rest of this breakfast bento box—check out my Bento Box Breakfast & Lunch video!

Keto Fruit Salad Recipe

Yield: 2.5 cups

Prep Time: 10 mins

Total Time: 10 mins

Who says you can’t eat fruit on keto? This keto fruit salad recipe has only 3g net carbs per serving! A deliciously simple high fat low carb fruit salad.

• Add all ingredients to a large bowl and mix well to combine.

• Serve and enjoy!

• Store in an airtight container in the fridge for 5-7 days.

• Yields ~2½ cups keto fruit salad.

Net carbs per serving:  3g

Serving: 0.5cup, Calories: 117kcal, Carbohydrates: 7g, Protein: 2g, Fat: 10g, Fiber: 4g, Sugar: 2g

Author: Alyssia Sheikh

Course: Breakfast, Salad

Cuisine: American

Share a photo and tag us @mindovermunch — we can’t wait to see what you’ve made!

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keto diet vegetables and fruits

keto diet vegetables and fruits

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Tablets are natural, in this they differ from analogues. I didn’t find it at the pharmacy, I had to order it on the Internet. Delivered quickly, the reception has already begun.First impressions are normal. Let’s see what happens next. Where To Buy The Keto Diet Vegetables And Fruits? Clinical trials of the effect of Keto Slim on the body have found the following results after a whole course: A noticeable decrease in body volume; Breakdown of fat that was not eliminated by diet and exercise; Improving metabolic processes; Active body detox; Reduction of edema; Reduction of cellulite in problem areas; Improving the appearance of skin, hair, nails; Strengthening the immune system; Cheer up.

Table of KBJU vegetables for keto. 6. Fruits and berries. … Unfortunately, not all vegetables are good for keto. Those that grow underground, such as carrots, potatoes, sweet potatoes, turnips, and parsnips, are high in starch and carbohydrates. Better to use those that grow above the ground, such as. PERFECT KETO FRUIT AND VEGETABLES A well-formulated ketogenic diet avoids processed foods and instead focuses on pure, whole foods. Vegetables that are nutritious.When choosing vegetables for a ketogenic diet, choose a low-content vegetable. Vegetables are a great and tasty option for fat to eat on a ketogenic diet, vegetables are both fresh and. Fruits contain a lot of sugar and are not suitable for consumption on a ketogenic diet, treat fruits as negatively as candy. Learn more about fruits in a separate article. Vegetables on the Keto Diet: A list of the best low-carb vegetables to choose from. … If you want to strictly follow the requirements of the keto diet, consuming less than 20 g of carbohydrates daily, you need to be more careful in your choice and try to use only the permitted ones.We do not eat any fruits or dried fruits !! Because fruit is the same sugar, only in a different form. We were all told that fruit is useful. Yes, they are possibly useful, because they contain, in addition to sugar, a certain amount of vitamins. But there is much more sugar. The keto diet is at its peak of popularity: with its help, even the stars lose weight – from. In addition to meat, fish, and vegetables, a keto diet may include. The ban also includes beer and most fruits containing a large amount of fast-digesting carbohydrates.You can not eat food containing. Keto also needs all kinds of vegetables that are low in carbohydrates and starch. These are mainly broccoli, zucchini. Fruits and berries. Most fruits are not allowed to be consumed due to their high sugar content. Many people eat berries, but you need to watch the portions. Be careful with. On a keto diet, it is possible to eat green vegetables. … Avocado is a popular fruit that is used in various dishes. It can be eaten raw, baked and used as a side dish, mashed potatoes and sauces.A serving of the product contains 2 g. What is the keto diet. How to start a keto diet? The essence of the keto diet is in simple and understandable words. … How to live without vegetables? The press scares the horrors of low-carb diets: keto diets are often put on a par with the Ducan’s diet (it is certainly low-carb, but also low-fat) and dryers ”, a. What do they eat on a keto diet? Classical ketogenic nutrition is based on the following weight ratio of fats to proteins and carbohydrates: 4 to 1. Moreover, few carbohydrate products are needed. What products from vegetables and fruits you can, see the table below.Salads. Arugula, green-leaved batavia, iceberg, romaine. During the keto diet, you should limit your intake of fruits and vegetables. … Is the keto diet non-nutritious? Not certainly in that way. As part of a keto diet, you prepare meals that include natural foods that are low in carbohydrates, moderate in protein, and high in wholesome.

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The Keto Diet is an effective capsule that helps you lose weight quickly and without dieting. They contain only natural ingredients that have a positive effect on the body. It is recommended to take the drug according to the instructions, and then you will be able to achieve amazing results. Studies have shown that Keto Slim helps many people lose weight.

The Keto Diet.• View the entire playlist. About the video. Purchases. Turn on sound. … Watch later. Share. Copy link. A full description of what a keto diet is for weight loss, where to start a ketogenic diet, how to choose a diet and calculate BJU to enter ketosis and burn excess body fat, a list of permitted and prohibited foods. The keto diet can be called a healthy diet, which is not the case with the Atkins diet. She simply recommends increasing any kind of fat and enough. Why there are no healthy grains.(Must watch!). The keto diet and a healthy ketogenic diet. 4 weeks ago. WATCH FIRST (Russian voice acting). Weight loss and proper nutrition. … More videos on the Russian YouTube channel of Dr. Berg _ #KetoDiet # lose weight #keto #ketosis # diet # HealthyKetosis # DoctorBerg # Interval Fasting.

Fruits and berries on a keto diet. | GRINFOOD LLC

Berries and fruits are not very welcome on the keto diet. They are usually high in carbohydrates, so they are simply not suitable for a low-carb diet.But, as elsewhere, there are exceptions.

Among the berries that can be consumed on a ketogenic diet are raspberries and blackberries. These are the most unsweetened berries and do not contain a large amount of carbohydrates. They can be eaten occasionally as a dessert. Sometimes you can dilute the diet with strawberries.

It is difficult to single out any one product among fruits, almost all of them are prohibited. The thing is that they contain a lot of sugars, even a simple lemon contains 6 g of carbohydrates.What can we say about bananas and grapes with their 20 and 16 g of carbohydrates. Therefore, these foods are usually unacceptable for the keto diet. In very rare cases, while observing a non-strict diet, you can add a very small amount of the most unsweetened fruits – melon, watermelon, peach.

It is desirable to eat berries not just solo, but with the addition of fat-containing products. Add fat unsweetened cream to a handful of raspberries – and now a hearty delicious dessert is ready. On top, you can add a couple of pecans or a shaving of one dark chocolate wedge.

Do not think that by giving up fruits and berries, you are depriving yourself of useful microelements. All of these beneficial substances are found in the same vegetables that are allowed in large quantities for the keto diet. For example, bell peppers and kale contain more vitamin C than lemons and grapefruits, and they are much less sugar.

To understand why it is worth giving up fruit, consider it candy. Eating a grape or a slice of banana is like eating a caramel. Better to take raspberries or blueberries, blackberries or a couple of strawberries, medium plum.

Berries can be used to make delicious and keto-friendly desserts. These are not only berries in cream and chocolate, but also keto pancakes with berries and cream, keto mousse with berries and nuts, and much more.

Difference Between Keto and Paleo (Diet & Fitness)

What is keto?

Keto refers to the ketogenic diet. It is a very low carbohydrate diet, typically less than 50 grams per day, high in fat, and moderate to low protein intake.

The ketogenic diet was introduced by Dr. R.M. Wilder at the Mayo Clinic in 1921 for the treatment of epilepsy patients.

Since then it has been recommended for the treatment of various diseases such as drug-resistant childhood epilepsy, obesity, diabetes and neurological diseases.

The use of a ketogenic diet induces ketosis in the body. Ketosis is a physiological condition that results from a diet low in carbohydrates.

After a few days of the diet, the glucose reserves in the body become insufficient.

Glucose is usually the only source of energy for the central nervous system, which cannot use fat and fatty acids directly because of the blood-brain barrier.

As an alternative to glucose deficiency, the body is forced to oxidize fatty acids in the hepatic ketone bodies, which include acetoacetate, β -hydroxybutyrate and acetone. Ketone bodies are then converted in tissues to acetyl-CoA, an alternative substrate used to produce adenosine triphosphate (ATP), the main source of energy.

What is paleo?

Paleo belongs to the Paleolithic diet. It is also known as the Stone Age Diet, the Caveman Diet, or the Hunter-Gatherer Diet.

The Paleolithic Diet consists of all foods that were available to humans before the introduction of agriculture. It is based on the consumption of wild animals, meat and uncultivated plants. This includes fish, lean meats, eggs, fruits, vegetables, roots, and nuts.

The Paleolithic diet eliminates all food sources that were not available during the Paleolithic period, before human cultivation of plants and the domestication of animals, such as grains, cultivated legumes, dairy products, salt, sugar, and processed oils….

The Paleolithic diet has been shown to be beneficial for the purposes of weight loss, BMI and waist circumference. The diet also improves blood pressure and glucose tolerance.

Research conducted on the Paleolithic diet is still preliminary and small in size, therefore further research is needed to prove or disprove the benefits of such a diet for metabolic diseases in humans.

Difference between Keto and Paleo

Ketogenic and Paleolithic two popular diets with major differences:

1. Carbohydrates in Keto and Paleo

The ketogenic diet consists mainly of low carbohydrate intake, while in the Paleolithic diet carbohydrates can be present in the form of roots such as potatoes. carrots and sweet potatoes, as these vegetables were not necessarily grown.The ketogenic diet explicitly avoids high-carbohydrate root vegetables like potatoes and carrots in order to keep glucose levels in the body low and promote high ketone production.

2. Fat and Protein in Keto and Paleo

The Paleolithic diet is based on hunting and gathering, which means it can be rich in fat if all available food is bushmeat. This, however, is not necessarily the case. Compared to the ketogenic diet, the paleo diet can contain less fat, more protein, and more carbohydrates.

The keto diet should be composed primarily of high fat, moderate protein, and very low carbohydrate intake. Fat consumption in this case can come from oils (vegetable oils) or dairy products, and not necessarily from meat only.

3. Dairy in Keto and Paleo

The Paleolithic diet explicitly prohibits the consumption of any type of food that was introduced after the advent of agriculture and animal domestication in human history, including dairy products….

In comparison, a ketogenic diet is a high-fat diet that allows you to consume fatty dairy products such as butter, ghee, cream cheese, heavy cream, and hard cheese.

4. Fruit in Keto and Paleo

Fruits contain glucose and fructose and are therefore not recommended for use in a low-carb ketogenic diet whereas the Paleolithic diet is based on the consumption of harvested and harvested fruits….

5. Benefits of Keto and Paleo

The benefits of the ketogenic diet have been scientifically proven. The ketogenic diet is recommended for the treatment of drug-resistant childhood epilepsy, obesity, diabetes, and neurological diseases. Recently, cancer research is under way to assess its impact on cancer treatment.

The Paleolithic diet, in contrast, is a popular diet with insufficient scientifically proven benefits.Weight loss, lower body mass index and smaller waist circumference are some of its direct effects. However, more research and clinical studies are needed in order to evaluate its benefits for metabolic diseases such as diabetes.

Keto vs Paleo: Comparison Chart

Summary Keto and Paleo

Keto and paleo are two terms referring to two different types of diets: the ketogenic and paleolithic diets, respectively.

While they both promote healthier lifestyles, the ketogenic and paleolithic diets present significant differences:

1. The ketogenic diet is a low-carb diet designed to keep glucose levels very low in the body while promoting fat metabolism and ketone production as a new energy source.The Paleolithic diet consists of consuming the types of food available to mankind before the creation of agriculture. Includes wild meat and harvested vegetables and fruits.

2. The ketogenic diet allows you to consume high-fat dairy products and discourages the consumption of fruits. The Paleolithic diet prohibits dairy products and allows harvesting and harvesting of fruits.

3. The ketogenic diet has been shown to be medically beneficial, especially in cases of epilepsy, obesity, diabetes or neurological disease.More clinical studies are yet to be done to prove the benefits of the Paleolithic diet.

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keto weight loss results Can you eat fruit while on a ketogenic diet? In general, it is best to avoid most fruits other than berries, which can be eaten in moderation.Below we take a look at some of the fruits you can eat on your diet. You can eat fruit, but you don’t need to. Olena ISLAMKINA tells about simple rules, when and what kind of fruit is it. Rule of Common Sense Dr. Joseph Mercola’s book on the keto diet says that you can afford berries and a couple of grapefruit wedges on the diet. Fruit on the keto diet is one of the hottest and most popular topics, and it is very often discussed on social media. Tomatoes are also a great source of potassium, an ingredient recommended for complementing the ketogenic diet.The bottom line is that unsweetened fruits are recommended on the keto diet. When choosing vegetables for your ketogenic diet, choose low-carb vegetables. Fruits and berries are low in sugar. Any source of sugar, including fruit, is prohibited on the Keto diet. Most fruits are too high in carbohydrates to be eaten on a keto diet, and the sweetest fruits and berries are banned. At the same time, you should not completely abandon fruits and berries, because the body receives vitamins and dietary fiber from them.These fruits are suitable for. On a keto diet, small amounts of raspberries, blackberries, and strawberries are acceptable. But be careful with blueberries, because. Fruit = natural candy. On a keto diet, you can occasionally consume some berries and this will not bring you out of ketosis. You might even be able to eat a few cherries. The ketogenic, or keto diet, is a very low carb, high fat meal plan. Although fruits on a keto diet are often considered off-limits, many low-carb fruits can be included in the diet.The ketogenic diet is becoming a staple destination for enthusiasts. The ketogenic diet is a low-carb meal plan that includes. You will consume very little, if any, fruit, and no grains at all. The role of protein in the ketogenic diet. The ketogenic diet is a treatment for Alzheimer’s and Parkinson’s, depression, autism, epilepsy, cancer, and migraine. In this article, we’ll take a look at a list of foods that are allowed in the keto diet. flaxseed keto bread in the microwave milk thistle capsules for weight loss reviews of those who have lost weight keto diet influence

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The principle of action is based on the ability of our body to obtain energy not only from carbohydrates, but also from fat.When we stop consuming carbs and start eating a lot of fat instead, our metabolism is rebuilt. The liver produces special substances – ketone bodies, designed to break down fat. This is the foundation of the diet. However, scientists from the New York Institute of Dietetics went further, creating a special drug containing natural substances that are similar in action to ketone bodies. They are also aimed at burning fat. The ketogenic diet really helps you lose weight. Plant ketone bodies are the basis of Keto Dieta, so everyone loses weight with this complex! These substances are extracted from natural plant components, therefore they do not harm the body and, moreover, have an extremely high efficiency (by which they surpass their own ketone bodies by more than 15 times!).

The effect of using green apples on the keto diet

Taking Keto Diet capsules the main thing is to remember that taking a natural complex will not cancel the diet. If you consume fast carbohydrates and wash them down with sweet soda, then no medicine will be effective.

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The process of losing weight with the help of the Keto Dieta complex consists of the following steps: Reforming the body to convert the energy of their fat reserves, and not from glycogen.Decreased appetite and exclusion of night hunger. Blocking the formation of new fatty deposits. Removal of fat in problem areas (abdomen, arms, thighs), as well as the burning of visceral fat.

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In order to place an order for green apples on a keto diet, you must leave your contact information on the site. The operator will contact you within 15 minutes. Will clarify all the details with you and we will send your order. In 3-10 days you will receive the parcel and pay for it upon receipt.

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The principle of action is based on the ability of our body to obtain energy not only from carbohydrates, but also from fat. When we stop consuming carbs and start eating a lot of fat instead, our metabolism is rebuilt.The liver produces special substances – ketone bodies, designed to break down fat. This is the foundation of the diet. However, scientists from the New York Institute of Dietetics went further, creating a special drug containing natural substances that are similar in action to ketone bodies. They are also aimed at burning fat. The ketogenic diet really helps you lose weight. Plant ketone bodies are the basis of Keto Dieta, so everyone loses weight with this complex! These substances are extracted from natural plant components, therefore they do not harm the body and, moreover, have an extremely high efficiency (by which they surpass their own ketone bodies by more than 15 times!).Where to buy green apples on the keto diet? The process of losing weight with the help of the Keto Dieta complex consists of the following steps: Reforming the body to convert energy from their fat stores, and not from glycogen. Decreased appetite and exclusion of night hunger. Blocking the formation of new fatty deposits. Removal of fat in problem areas (abdomen, arms, thighs), as well as the burning of visceral fat.

The best fruits for the keto diet. Too much fructose is bad for your health, but not all fruits are high in fructose.Some fruits offer less sugar and lots of nutrients on the keto diet and have sent all jams, even zero ones, to the dustbin of history. The Whole Rule On the keto diet, we eat whole, natural foods. … And apples. Because it’s not the season. Yes, now you can buy fruits and berries in the supermarket all year round. If you are on a keto diet, then, unlike many berries that contain. If you eat a large apple (about 25 grams of carbohydrates) or a medium banana. On a keto diet, from time to time, it is allowed to eat berries in small ones.During the keto diet, the body receives enough calories and the person does not. The keto diet is an alternative to a complete hunger strike. You can only green vegetables, but even when they are eaten, the amount of carbohydrates should not exceed 20-50 grams per day. In case you missed it in some way, the keto diet is the latest addiction to the weight loss world. Followers (including Kourtney Kardashian and Halle Berry) claim. The keto diet is the most effective way to lose weight quickly through dietary fat and protein…. Fruit on a keto diet, although high in sugar, is allowed in small portions. Dietary fiber will be absorbed from them, and the food will not be so monotonous. Withstand the entire period without the usual sweets. Low-carb, high-fat diet – The keto diet treats Alzheimer’s and Parkinson’s, depression. Keto foods are legal foods for the ketogenic diet. … apples – no more than 1/2 apple per day; lemon maximum 1 per day; tangerine maximum 1 per day. What other apples are on the keto diet? … The keto diet isn’t just a carbohydrate-free diet, it’s high in protein + high in fat.Diet: any meat, even fatty pork and fish, eggs, vegetable fats (flaxseed, olive oil) fatty cottage cheese, regular cheese, green vegetables are suitable. The fact that you wrote is not keto but something. The keto diet is not very easy to follow, especially if it is not clear what you can eat on it. Without this, it is almost impossible to create a keto menu for yourself. In this article, we will go through a complete list of products and collect them all in one document, for clarity. What can you eat on a keto diet? When you go on a diet, it is clear that you are cutting out certain high-calorie foods such as butter, cheese and meat, preferring fruits and vegetables, which, at first glance, seems like the right decision.But not everything is so simple.

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When taking Keto Diet capsules, the main thing is to remember that taking a natural complex will not cancel the diet.If you consume fast carbohydrates and wash them down with sweet soda, then no medicine will be effective.

green apples on the keto diet

The principle of action is based on the ability of our body to obtain energy not only from carbohydrates, but also from fat. When we stop consuming carbs and start eating a lot of fat instead, our metabolism is rebuilt. The liver produces special substances – ketone bodies, designed to break down fat.This is the foundation of the diet. However, scientists from the New York Institute of Dietetics went further, creating a special drug containing natural substances that are similar in action to ketone bodies. They are also aimed at burning fat. The ketogenic diet really helps you lose weight. Plant ketone bodies are the basis of Keto Dieta, so everyone loses weight with this complex! These substances are extracted from natural plant components, therefore they do not harm the body and, moreover, have an extremely high efficiency (by which they surpass their own ketone bodies by more than 15 times!).
The keto diet: basics, menus, list of foods. Less than 10-15 kg on a keto diet in 2 months is more than real! Do you believe that you can eat a lot of fatty, tasty, hearty and favorite dishes and at the same time lose weight, losing the hated folds of fat and large volumes? No? Well then you just don’t know anything about. The keto diet is a high-fat, low-carb diet, the strictest type of low carb high fat diet. On a keto diet, the amount of carbohydrates is limited to 20-25 g per day. This is, for example, 1 apple.But apples on keto are not eaten, as well as cereals, bread, pasta, potatoes, sugar, honey, fruits. The main rule is that the more carbohydrates a particular vegetable or fruit contains, the less it can be eaten. Vegetables are a complete part of a healthy keto diet, but often people are not guided by the nutrient content and make the wrong choice. The basis should be made up of green vegetables, because v. What can you eat on a keto diet? All low-carb foods are suitable for the diet. … Pistachios and cashews already contain a lot of carbohydrates for a keto diet, you should definitely not eat them at the beginning, and then proceed from your rate of carbohydrate consumption.You can also use some. The keto diet is an extremely low carb, high fat diet. … In general, a complete list of permitted foods for Carbohydrates can be found here (and our keto diet is much broader and tastier than the newfangled keto diets). What you can’t eat on keto. Is it okay to follow a vegetarian diet on a keto diet? Yes. You can follow a low-carb vegetarian keto diet if you eat eggs and dairy products (lacto-ovo vegetarian) During the keto diet, you will get drunk faster and experience a worse hangover since your body is no longer running on carbohydrates.To drink alcohol while keto, arm yourself with the following tips: Eat before drinking. A properly composed keto diet menu will help you lose weight in a fairly short time without training without harming your health, breakdowns and hunger. Find out what foods you can eat on a ketogenic diet. As you know, the ketogenic diet requires carbohydrate counting in order to limit them. The usual recommendation is 20 to 50 grams. Above 50 grams, this is no longer keto. Vegetables and fruits contain carbohydrates and fiber.

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KETO POWER will help you cope with extra pounds without stress and hunger. Getting rid of extra pounds is not an easy task. You can buy KETOpower (Keto Power) in the official online store. Negative reviews about KETOpower. Kira, 38 years old: I recently purchased KETOpower capsules, specifically hoping for a result.Keto Power – capsules for weight loss are designed for women and men who dream of losing extra pounds and returning attractive shapes to their figure. The drug is based on the principles of the ketogenic diet, does not cause. Keto Power capsules for 990 rubles. Cheating! .. Anyone who is looking for real reviews about Keto Power is useful to know: There is simply no place to leave such reviews, numerous merchants and intermediaries write them themselves, and even if such a site has a form. KETO POWER – capsules for weight loss are designed for women and men who dream of losing extra pounds and returning attractive shapes to their figure.You will learn more about Keto Power from the article. Here you can also find real reviews about the new product from nutritionists and ordinary buyers. You can buy Keto Power on the official website of the supplier, where is the divorce. KETOpower does not receive negative reviews because it does it right away. KETO POWER for weight loss: helps to cope with extra pounds without stress and hunger! THE CONTENT OF THE ARTICLE. Indications: to whom to take or. Subscribers: 2 thousand About myself: Competently about the keto diet. Recipes – vk.com/wall-177053053_658 Podcast All About Keto – vk.com / podc. Contents. 1 Indications for use. 2 What is it. 3 Benefits of Keto Power Capsules. 4 Certificates of product quality. 5 Composition of Keto Power for weight loss. 6 Instructions for use. 7 Contraindications for use. Reviews ›Beauty and health› Means for weight loss ›Tablets and capsules› Naturallic. Slimming capsules Naturallic Keto Eat Fit BHB-Complex – reviews. KETO POWER slimming capsules. Divorce or not? Is it possible to buy Keto Power in a pharmacy in Kazakhstan? How to order on the official website? Perhaps this review will be the largest, most informative, and most importantly useful.Today I want to talk about the LiDa slimming capsules from DALI. How much information I read before deciding to try. Keto Power (capsules) – gentle excretion of internal visceral fat. Keto Power with a principle of action similar to that of the Keto diet will have a guaranteed liposuction effect, restore youth and.

Ingredients

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Test results

This is due to the hormonal effect.When insulin secretion is reduced on a low-carb diet, the body stops accumulating excess fat in the form of fat stores. And stocks are used up more intensively. almond keto cookies diet 1 menu what you can eat city garden keto diet 5 with pancreatitis pancreatic menu There is a lot of research on exercise. A study conducted on experienced cyclists who were on a ketogenic (keto) diet for four weeks showed that their aerobic endurance was unaffected and their muscle mass remained unchanged.Their bodies adapted to ketosis by decreasing stores of both glucose and glycogen, and using fat as their main source of energy.

Expert Opinion

The ketogenic (KETO) diet is well known as a low-carb diet in which the body uses ketones, which are produced from fat in the liver, for fuel. It is often called a ketone, low carbohydrate, Low Carb High Fat (LCHF) diet, etc. Reviews of berries on a keto diet what

Real reviews about berries on a keto diet what.

Directions for use

Below you will find a few side effects that are most common when starting the Keto Diet. Most often, these side effects are the result of dehydration and lack of micronutrients (vitamins). Drink enough water (at least 2.5 liters per day) and eat healthy foods that are rich in micronutrients.

How to order?

Fill out the form for consultation and order what berries on a keto diet. The operator will clarify all the details with you and we will send your order.In 1-10 days you will receive the parcel and pay for it upon receipt.

Customer Reviews:

On a keto diet, it is occasionally allowed to eat berries in small quantities, which will not affect ketosis in any way. On a keto diet, it is sometimes allowed to eat small amounts of fruit. Add a spoonful of unsweetened whipped cream to these and don’t worry about your body breaking out of ketosis. That will not happen. Fruits and berries on keto: what you can and cannot. The author of the article.Alena Kovaleva. The main products for the keto diet can be bought at the Ketosha.rf store. There you can find Shirataki noodles, low-carb jams, coconut and MCT oils, coconut and almond flour, coconut milk and cream, psyllium. On a keto diet, it is best to eat berries. Any nutrient can be obtained from vegetables. In the list below, the low-carb berries and fruits that are preferred on the keto diet are located at the top. 1. Raspberries – Half a cup (60g) – 3g carbs.2. Blackberries – half. Are fruits and berries on keto a crime? Yes. It will be difficult for you to stay in ketosis without removing them from your diet. Berries on keto. Remember: the larger the fruit, the sweeter it is. Plus, usually, the closer it grows to the ground, the less carbohydrates it contains. The keto diet is a special diet that is based primarily on the intake of fatty foods as a source. Table KBZHU in berries and fruits on the keto diet. The table includes a list of recommended berries and fruits for the keto diet with their protein, fat and carbohydrate content as well.While berries are acceptable in moderation on a keto diet, you should still avoid other types of fruit for best results. Below is a visual guide. On the left are the best keto options. Berries. Carbohydrate values ​​are in net grams. The ketogenic, or keto diet, is a very low carb, high fat meal plan. Here are 9 nutrient-rich and delicious fruits and berries to eat on a keto diet.20 March 2020 Alena Fedorova. 1. Avocado. Berries on a keto diet shouldn’t be high in starch. You need to remove tangerines, bananas, grapes. You need to worry not only about whether berries can be on a keto diet and in what volume, but also about the proportion of protein in the menu. The keto meal plan should be very low in carbs. Is it allowed to eat berries and. Therefore, the keto diet prohibits many vegetables and fruits, however, eating fruits that are low in carbohydrates. Berries are much better for the keto diet.They fit perfectly into the balance of macronutrients. The amount of sugar they contain ranges from 3 to 7 grams per 100 g of fresh product. Berries with a minimum amount of carbohydrates are often sour (raspberries, currants). If in sweet fruits and berries. The keto diet is not very easy to follow, especially if it is not clear what you can eat on it. Many people eat berries, but you need to watch the portions. Be careful with blueberries and cranberries, as they can easily go over your carbohydrates.Tomato-based products. Keto list for Fruits and Berries. Basically, you can eat any fruit you want on a ketogenic diet as long as you count carefully. And keto-approved berries. Since berries are too high in carbohydrates and low in fat and protein, it is recommended to consume them with other ketogenic ones. The keto diet is one of the best ways to lose weight, but eating it can be challenging. Most fruits are too high in carbohydrates to be eaten on a keto diet, and the sweetest fruits and berries are banned.At the same time, completely abandon fruit. Low Carb, High Fat Diet – The keto diet treats Alzheimer’s and. Keto foods are legal foods for the ketogenic diet. Berries: raspberries, blackberries, lingonberries, cranberries, blueberries, blueberries, sea buckthorn (it’s good if they are available every day, only 50-100 grams per day, they can be defrosted).

Diana

Fruits contain a lot of vitamin C, but some fruits such as peppers and cabbage contain much more. In addition, fruits contain a lot of sugar, and although it is not refined sugar, it is still sugar.Because it also triggers the release of insulin. Therefore, it is worth reducing the amount of fruits consumed in favor of green vegetables. From time to time, you can include wild berries such as blueberries or raspberries. Remember that excess sugar builds up in the liver and, if not consumed quickly, turns into fat, which is not consistent with a healthy keto diet. diet calorie menu for the week. diet for a month menu for each. sweetener on a keto diet which is better. cost of keto diet capsules.In the beginning, during the first week after starting keto, many people report headaches, blurred consciousness, dizziness, and irritability. In most cases, this is the result of electrolyte leaching because ketosis has a diuretic effect. Make sure you drink plenty of water and get enough sodium.

Alina

You need to continue to restrict carbohydrates, consuming them primarily from vegetables, nuts and dairy products.Don’t eat refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes), or fruits. Small exceptions are avocados, starfruit, and berries, which can be eaten in moderation. Also, every month we do a newsletter of new materials and recipes for the ketogenic (keto) diet. Sign up to stay motivated and inspired on the road to success and diversify your diet!

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Keto diet: all about the principles, pluses and contraindications

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Keto diet: everything about the principles, pros and cons

The ketogenic diet is a low-carb, high-fat diet. The principles, advantages and disadvantages – in the material of RIA Novosti. RIA Novosti, 28.12.2020

2020-12-28T16: 32

2020-12-28T16: 32

2020-12-28T16: 32

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MOSCOW, January 28 – RIA Novosti. The ketogenic diet is a low-carb, high-fat diet. The principles, advantages and disadvantages – in the material of RIA Novosti. The keto diet was developed in the 1920s for the treatment of epilepsy, but later it was also used against obesity. It is based on foods high in fats and proteins, and the amount of carbohydrates is sharply reduced – they can be consumed daily no more than 40 grams.At the same time, 60-70% of calories come from fat, and 20-30% come from protein. The task of the ketogenic diet is to switch the body to get energy from these nutrients, and not from glucose. When he stops getting it, the liver starts converting fat into ketone bodies, which become a new source of fuel. The process called ketosis is an adaptive response of the body to the absence of carbohydrates in food. Also, due to this, the production of insulin and with it the deposition of fat decreases.For six months of such a diet, you can lose from 3.2 to 12 kg, but it depends on the characteristics of the body. Benefits of the Keto Diet The keto diet is considered to be one of the most effective for weight loss. It doesn’t involve a hard calorie count, and nutritious foods fill you up for a long time, helping to avoid breakdowns. It also has a beneficial effect on the work of the cardiovascular system and digestion. With a relatively varied menu, the process of losing weight occurs rather quickly, and the appetite becomes less.In addition, physical strength, efficiency and concentration of attention increase, more energy appears, the nervous system works better. Decreased glucose levels, so such a diet may be one of the mechanisms for controlling type 2 diabetes. It is also useful for epilepsy in children – according to some reports, in just six months the frequency of seizures can be reduced by 90%. system, gastrointestinal tract and gout.Although, according to the nutritionist, most often, gout does not flare up because ketones have an anti-inflammatory effect. If there are problems with the adrenal glands, then first they need to be restored and only then go on such a diet. Also, when switching to it, weakness, loss of strength and headaches may appear. This condition is associated with the so-called “keto flu”, which many people who lose weight face. The Keto Diet Weekly Menu Keto recipes can include a variety of foods so that the diet will not be monotonous.An approximate menu for seven days might look like this: Day one: Day two: Day three: Day four: Day five: Day six: Day seven: To compose an individual diet, you should consult a dietitian. Products that are allowed on the keto diet drinks are allowed water, it must be drunk in sufficient quantities, tea and coffee without sugar. Foods that should be restricted on the keto diet The ketone diet prohibits baked goods, sweets, potatoes, corn, beets, honey, chocolate, pasta, fruits – bananas, grapes, pears, apricots, peaches, as well as sweetened drinks, grains and legumes.

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MOSCOW, January 28 – RIA Novosti. The ketogenic diet is a low-carb, high-fat diet. The principles, advantages and disadvantages – in the material of RIA Novosti.

The keto diet was developed in the 1920s for the treatment of epilepsy, but later it was also used against obesity. It is based on foods high in fats and proteins, and the amount of carbohydrates is sharply reduced – they can be consumed daily no more than 40 grams.At the same time, 60-70% of calories come from fat, and 20-30% come from protein. The task of the ketogenic diet is to switch the body to get energy from these nutrients, and not from glucose. When he stops getting it, the liver starts converting fat into ketone bodies, which become a new source of fuel. The process called ketosis is an adaptive response of the body to the absence of carbohydrates in food. Also, due to this, the production of insulin and with it the deposition of fat decreases.

“The ketogenic diet provides the body with sufficient fat and protein for cells to divide and receive everything they need,” nutritionist Sergey Klimenkov told RIA Novosti. “Also, the energy of fats is much higher than the energy of carbohydrates – they burn very quickly, so addiction develops. Going into ketosis, you become independent of food, and you only need two or even one serving of food a day. This is because the energy of fat is very powerful. ”

For six months of such a diet, you can lose from 3.2 to 12 kg, but it depends on the characteristics of the organism.

28 January 2020, 3:45 p.m. Science Scientists have found conflicting effects of the ketogenic diet

Benefits of the ketogenic diet

The keto diet is believed to be one of the most effective for weight loss. It doesn’t involve a hard calorie count, and nutritious foods fill you up for a long time, helping to avoid breakdowns. It also has a beneficial effect on the work of the cardiovascular system and digestion. With a relatively varied menu, the process of losing weight occurs rather quickly, and the appetite becomes less.

“The biggest benefit of a ketogenic diet is that it removes metabolic syndrome and insulin resistance. Nowadays, about 60% of carbohydrates in human food, and because of this, diseases such as heart attacks, strokes, hypertension, diabetes mellitus appear. a keto diet is prescribed, we remove all carbohydrates, thanks to this, such complex diseases, which were listed above, go away. It also helps to fight insulin resistance, due to which people gain weight, “the specialist added.

In addition, physical strength, efficiency and concentration of attention increase, more energy appears, the nervous system works better. Decreased glucose levels, so such a diet may be one of the mechanisms for controlling type 2 diabetes. It is also useful for epilepsy in children – according to some reports, in just six months, the frequency of seizures can be reduced by 90%.

January 24, 2020, 13:42 – the intestinal tract and with gout.Although, according to the nutritionist, most often, gout does not flare up because ketones have an anti-inflammatory effect.

“There are times when you need to add just a little carbohydrates and raise up to 50 grams in order to remove problems with the thyroid gland,” Klimenkov commented on the problems with the endocrine system during the keto diet.

If there are problems with the adrenal glands, then first they need to be restored and only then go on such a diet. Also, when switching to it, weakness, loss of strength and headaches may appear.This condition is associated with the so-called “keto flu”, which many people who lose weight face.

“There is no harm as such from the keto diet, it’s just that not all cells can feed only on fats,” the nutritionist stressed. “Some cells feed exclusively on glucose, but it is produced in the body in sufficient quantities through gluconeogenesis. The only thing if a person has a lot of problems with the gastrointestinal tract, when it does not work well, it is more difficult and longer to enter ketosis.However, the body responds very well to the keto diet. “

December 24, 2020, 17:48

” Zero carbohydrates. “Revealed the secret of the ideal New Year’s Eve diet

Menu for the week for the keto diet

Ketorecipes can include many foods, due to which the diet will not An approximate menu for seven days may look like this:

Day one:

• –

  breakfast: omelet with mushrooms, tea without sugar;

• –

  lunch: chicken soup, steak, salad with avocado and herbs ;

• –

  afternoon snack: nuts;

• –

  dinner: baked chicken with broccoli.

Day two:

• –

  breakfast: scrambled eggs, coffee without sugar;

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  lunch: fish cutlet, egg;

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  afternoon snack: salad of tomatoes and cucumbers;

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  dinner: cheese kettles with sour cream.

24 December 2020, 15:38

Buckwheat diet: advantages, contraindications and menus for 7 days

Day three:

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  breakfast: two boiled eggs, green tea;

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  lunch: steak with cauliflower, mushrooms stuffed with cheese;

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  afternoon snack: salad;

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  dinner: stuffed cabbage.

Day four:

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  breakfast: ketoblins and herbal tea;

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  lunch: fish soup, Caesar salad;

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  afternoon snack: nuts;

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  Dinner: meat salad.

Day 5:

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  breakfast: ketokash with nuts;

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  lunch: boiled chicken, steamed broccoli;

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  afternoon snack: casserole

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  dinner: steamed red fish, vegetable salad.

Day six:

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  breakfast: casserole with mushrooms, tea;

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  lunch: fish fillet, stuffed with bell peppers;

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  afternoon snack: avocado;

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  dinner: chicken baked in a creamy sauce.

December 24, 2020, 15:18

Table number 5: diet rules for liver and gallbladder health

Day seven:

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  breakfast: toast with ham and cheese;

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  lunch: meat salad, chicken broth;

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  Afternoon snack: avocado or egg;

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  Dinner: Pork chops with coconut oil and steamed broccoli.

For an individual diet, you should consult a dietitian.

Products that are allowed on the keto diet

Ketomenu includes various products:

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  meat – beef, veal, lamb;

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  poultry – chicken and turkey;

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  fish;

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  avocados;

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  nuts;

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  vegetable fats;

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  eggs;

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  non-starchy vegetables;

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  greens – celery, tarragon, basil.