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Low-Carb Fruits That Support Your Keto Diet


There are low-carb fruits that work well with a keto diet. These fruits provide nourishing vitamins and antioxidants, and they can help stave off conditions such as heart disease and type 2 diabetes. 

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These days, low-carb diets are popular with those seeking to get fitter and healthier. 

Without a doubt, the most widely embraced low-carb eating plan is the ketogenic (keto) diet. With keto eating, the goal is to stay in a state called ketosis. Too many carbs can kick you out of ketosis and make your ketogenic diet less effective.  

The downside to keto and other low-carb diets is that they can be pretty restrictive. 

There’s one food group that many keto dieters often choose to exclude from their eating plan: fruit. Many fruits are high in carbs, and that’s not ideal for ketosis. 

However, fruits have vitamins and antioxidants that your body needs to thrive, so it’s a good idea to include them in your diet. The good news is that there are some fruit choices with a carb count that’s low enough to fit with your keto lifestyle. 

It’s time to learn more about low-carb fruits. 

In this article, we will:

  • Explain why it’s a good idea to include fruit in your diet
  • Discuss macros to keep in mind when adding fruit to your eating plan
  • List low-carb fruits that are compatible with your keto eating plan
  • Discuss the fruits that are least compatible with a ketogenic diet

Why include low-carb fruits in your diet?

Whether you’re talking about low-carb fruits or those with a higher carb count, there are many good reasons for eating fruit. Most fruits are naturally low in calories, fat and sodium, so they support a healthy diet. More importantly, though, fruits are packed with nutrition. They contain nutrients that are essential for good health, such as vitamin A, potassium, vitamin C and folate. 

There’s also the matter of fiber, a substance that has incredible health benefits. Low-carb fruits and those with a higher carb count are rich sources of dietary fiber.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, while insoluble fiber doesn’t. Soluble fiber can help lower your blood sugar levels, while insoluble fiber helps support bowel health and regularity. Both types of fiber are present in fruits. Fiber content can vary dramatically from fruit to fruit; for example, fruits such as blackberries and raspberries have much more fiber than fruits such as grapefruits and cantaloupe.

Given all the positive things that fruits can do for your wellness, it’s not surprising that the U. S. Department of Agriculture (USDA) recommends that adults consume a minimum of 2-4 servings of fruit per day. 

Here are some of the health benefits associated with fruit intake:

1. Reduced risk of heart disease

Heart disease is commonplace in the U.S. The Centers for Disease Control and Prevention (CDC) reports that this ailment kills 655,000 Americans each year. 

Research shows that fruit intake can help protect heart health. A recent seven-year study looked at 500,000 adults in China, a country where fruit consumption is much lower than in the U.S. The study showed that participants who ate fresh fruits on most days were at much lower risk for suffering a heart attack. 

2. Reduced risk of stroke

According to the CDC, here in the United States, someone has a stroke every 40 seconds. And every 4 minutes, someone in this country dies of a stroke.  

In the same seven-year China study referenced above, data showed that participants who regularly included fresh fruit in their diet were at lower risk for suffering a stroke.  

3. Reduced risk of type 2 diabetes

What about type 2 diabetes? It’s estimated that roughly 10 percent of the population is diabetic. This condition is among the top 10 leading causes of death in the U.S. 

Research shows that consumption of whole fruits such as blueberries, grapes and apples can lower your risk of developing type 2 diabetes. And the American Diabetes Association recommends that diabetics include some fruit as part of a healthy diet. 

4. Protection against cell damage

Your body naturally produces substances called free radicals. Some free radicals are normal and healthy, but if their numbers become too large, it can trigger oxidative stress that causes cell damage and creates a host of negative health consequences. 

Now it’s time to talk about antioxidants. Antioxidants keep free radicals in check. By doing this, they support the health of your body. 

Low-carb fruits (as well as those with higher carb counts) contain a host of compounds that act as antioxidants. This list includes vitamin C, vitamin E, beta carotene and polyphenols. Because they’re rich in antioxidants, fruits can help keep free radicals under control; by doing this, they provide vital protection against cell damage. 

Eating low-carb fruits: Macros and total carbs

With low-carb eating plans such as the keto diet, it’s important to establish a macronutrient ratio — also known as a macro — and stick to it. 

So, what exactly is a macro? The three macronutrients are protein, carbs and fat. A macro is simply a ratio that establishes the balance of these macronutrients that you consume each day.

With a keto diet, the macro typically restricts carb intake to 10-15 percent of your total calories, with most of your calories coming from fat. Here’s an example of a typical keto macro:

  • 75 percent fat, 15-20 percent protein, 5-10 percent carbs

A macro ratio isn’t the only factor to consider if you’re including low-carb fruits in your diet. If you’re on a keto diet and want to remain in ketosis, it’s essential to be mindful of your total carb intake. Experts say that to remain in ketosis, you need to consume 50 grams of carbs per day or less. 

As we’ve mentioned, the ketogenic diet isn’t the only low-carb eating plan. If you’re on a low-carb non-keto diet, you have the freedom to include more carbs in your diet than you would if you were on a ketogenic eating plan. 

Typically, with a non-keto low-carb diet, your macro ratio can include 10-30 percent of your calories from carbs. If your total calorie intake is 2,000 calories per day, this macro provides you with 50-150 grams of carbs. 

What are the best low-carb fruits for a keto diet?

Now it’s time to take a look at the best low-carb fruits for a keto diet. To create this list, we looked at each fruit’s net carb content. 

So, what are net carbs? Net carbs are different from total carbs. Total carbs are the total number of carbohydrates present in a food. Net carbs simply refer to the amount of carbs a food has that are absorbed by the body. 

What does this mean? Well, some foods contain insoluble fiber that passes through the body without being absorbed. This type of fiber contains carbs. However, since the fiber itself isn’t absorbed by the body, the carbs it contains also pass through the body unutilized. This means that if you’re watching total carb intake, carbs from fiber shouldn’t be included.

To calculate net carbs in whole foods, you simply subtract the grams of fiber present from the total number of carbs that the food contains. For example, if a food contains 10 grams of total carbs and 4 grams of fiber, it would provide 6 grams (10 minus 4) of net carbs. 

Below, we’ve listed the low-carb-fruits that have the fewest net carbs. We’ve included each fruit’s net carb content.

One thing to keep in mind when viewing this list is that though many people think of olives and avocados as vegetables, they’re actually fruits. As a result, they’re included in our lineup.

Low-carb fruits with less than 10 grams of net carbs

  • Green olives – 0.1 g in five olives
  • Longans – 0.4 g in one fruit
  • Dried litchis – 1.7 g in one fruit
  • Kumquats – 1.8 g in one fruit
  • Rhubarb – 3.3 g in one cup
  • Avocado – 3.7 g in one avocado
  • Starfruit (carambola) – 4.2 g in one cup
  • Limes – 5.2 g in one lime
  • Rose apples – 5.7 g in 100 g
  • Muscadine grapes – 6 g in 10 grapes
  • Prickly pears – 6.1 g in one fruit
  • Blackberries – 6.2 g in one cup
  • Roselle – 6.4 g in one cup
  • Acerola cherries – 6.5 g in one cup
  • Raspberries – 6.7 g in one cup
  • Clementines – 7.6 g in one fruit
  • Asian pears – 8.6 g in one fruit
  • Boysenberries – 9.1 g in one cup
  • Cranberries – 9.2 g in one cup
  • Strawberries – 9.4 g in one cup
  • Oheloberries – 9.6 g in one cup
  • Casaba melon – 9.7 g in one cup

Low-carb fruits with 10 or more grams of net carbs

  • Figs – 10. 4 g in one large fig
  • Red and white currants – 10.6 g in one cup
  • Watermelon – 11 g in one cup
  • Loganberries – 11.3 g in one cup
  • Mulberries – 11.3 g in one cup
  • Quinces – 12.3 g in one fruit
  • Yellow peaches – 12.4 g in one cup
  • Apples (without skin) – 12.6 g in one cup
  • Nectarines – 12.7 g in one cup
  • Cantaloupe – 12.9 g in one cup
  • Pitanga – 13 g in one cup
  • Blueberries – 13.2 g in one cup
  • Papaya – 13.2 g in one cup
  • Lemons – 13.8 g in one cup
  • Abiyuch – 14 g in ½ cup
  • Apricots – 14.1 g in one cup
  • Honeydew melon – 14.1 g in one cup
  • Deglet Noor dates – 14.1 g in three dates
  • Apples (with skin) – 14.3 g in one cup
  • Sour red cherries – 14.6 g in one cup
  • Grapefruit – 14.7 g in one cup
  • Guavas – 14.7 g in one cup
  • Grapes – 15 g in one cup
  • Red Anjou pears – 15 g in one small pear
  • Loquats – 15.6 g in one cup
  • Medjool dates – 16. 4 g in one date
  • Elderberries – 16.5 g in one cup
  • Plums – 16.5 g in one cup
  • Bartlett pears – 16.7 g in one cup
  • Oranges – 16.8 g in one cup
  • Pineapple – 19.3 g in one cup

Which fruits have the most carbs?

We’ve discussed low-carb fruits. It’s also important to know which fruits have the highest net carb count. 

If you’re on a keto diet, aim to minimize or avoid consumption of the high-carb fruits listed below. 

You’ll notice that there are a couple different types of fruit juice on our list. When fruit is processed into fruit juice, it becomes concentrated in ways that can increase the net carb count. If you want to consume fruits and minimize carb intake, it’s best to eat whole fruit, not fruit that has been juiced. 

  • Dried sweetened mango – 76.2 g in 100 g
  • Grape juice – 73.7 g in 16-ounce glass
  • Tamarinds – 68.9 g in one cup
  • Dried jujube – 66.5 g in 100 g
  • Fried yellow plantains – 63. 5 g in one cup
  • Durian – 56.6 g in one cup
  • Apple juice – 55.1 g in 16-ounce glass
  • Breadfruit – 48.9 g in one cup
  • Sugar apples – 48.1 g in one cup
  • Mamey sapote – 46.7 g in one cup
  • Plantains – 44.7 g in one cup
  • Shredded coconut meat (sweetened) – 42.1 g in one cup
  • Rowal – 40.4 g in one cup
  • Jackfruit – 35.9 g in one cup
  • Sapodilla – 35.3 g in one cup
  • Yellow passion fruit juice – 35.2 g in one cup
  • Purple passion fruit juice – 33.1 g in one cup
  • Passion fruit – 30.6 g in one cup
  • Soursop – 30.5 g in one cup
  • Bananas – 30.4 g in one cup

Next steps

From blackberries to Asian pears, low-carb fruits can provide vital nourishment to your diet. Many of the low-carb fruit choices listed above are readily available online or at your local grocery store, so add them to your shopping cart if you want to bring some variety to your diet. 

While we’re on the topic of plant-based foods, don’t forget about vegetables. Many vegetables are keto-friendly, and they support a healthy diet. Include keto vegetables such as broccoli and cauliflower in your eating plan for maximum plant-based nutrition. 

If you want to include more healthy low-carb foods in your diet, subscribe to Fresh N’ Lean. Our meals are made with healthy whole foods, and we deliver straight to your front door. Our chef-prepared meal plans range from low-carb vegan to keto.

Keto Fruits: Can You Eat Fruit on Keto?

If you’re a fruit lover on the ketogenic diet, you may be wondering if there are keto fruits that won’t negatively affect your goals. Fruit is healthy, after all, right?

But on a high-fat, low-carb diet, eating too many net carbs can elevate your blood sugar and kick you out of ketosis.

Luckily, there is a difference between high-carb fruits and low-carb fruits — and there are some keto-friendly fruits that even have healthy fats. In this article, you’ll learn how to incorporate “nature’s candy” into your meal plan without eating too many total carbs, slowing down weight loss, or disrupting your blood sugar levels.

What Makes Fruit Keto?

When it comes to keto fruits, the only thing that matters is net carb count (grams of carbs minus grams of fiber).

Most fruits contain carbs in the form of natural sugars. If your carb intake is too high, you’ll kick yourself out of ketosis and sabotage your keto diet. Many fruits have a high carb content that makes them unsuitable for keto.

Fortunately, there are plenty of low-carb fruits that fit into a keto meal plan.

Top 12 Low Carb Fruits For A Keto Diet

Plenty of fruits are lower in sugar and pack a big nutritional punch.

As long as you eat them in moderation, you can get the full health benefits of these fruits without kicking yourself out of ketosis.

Here are the top 12 keto fruits that fit into a keto diet:

#1: Lemons

Lemon wedges or lemon juice are delicious in water or other beverages. Lemon is a good source of ascorbic acid (natural vitamin C), prevents kidney stones[*], and even freshens your breath.

Per 100 grams, lemons contain 29 calories, 2.8g fiber, 6g net carbs, and 1.1g fructose. A typical lemon serving size is 1 tablespoon (15g)[*].

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#2: Limes

Limes are another popular citrus fruit. High in vitamin C, limes can improve digestion, fight off infections, and may reduce the chance of cancer and heart disease[*][*][*].

Per 100 grams, limes contain 30 calories, 2.8g fiber, 8.5g net carbs, and 0.6g fructose. A typical lime serving size is 1 tablespoon (15g)[*].

#3: Avocados

Avocados are a fruit, not a vegetable. They contain more potassium than bananas and they’re loaded with healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.

Avocados are one fruit that fits right into a keto diet thanks to the high-fat content.

Per 100 grams, avocados contain 167 calories, 15g fat, 6. 8g fiber, 1.8g net carbs, and just 0.08g fructose[*].

A standard avocado serving size is 1/3 of an avocado or about 50 grams. However, you can easily eat more avocado than that on your keto diet.

#4: Olives (Green or Black)

Just like avocados, most people don’t think of olives as fruit. Olives are a good source of dietary antioxidants and healthy fats.

They can improve circulation and reduce blood pressure by increasing nitric oxide levels[*]. Olives are also anti-inflammatory, and their vitamin E content boosts brain health and helps keep free radicals under control.

Per 100 grams, olives contain 81 calories, 6.9g fat, 2.5g fiber, 3.1g net carbs, and 0g fructose[*].A typical olive serving size is two jumbo olives, or about an ounce (28.5g).

#5: Bell Peppers

In a recent study on the healthiest fruits and veggies, bell peppers were the top-ranked healthy fruit, and ranked 17th overall across fruits and vegetables[*].

Bell peppers are filling, low in calories, and great for keto-friendly dipping sauces.

They’re also rich in vitamin C and carotenoids and are a great source of antioxidants.

Bell peppers have many health benefits, like improved eye health[*], and — thanks to the antioxidant activity of bell peppers — they may even reduce the risk of chronic diseases like heart disease and cancer[*].

Per 100 grams, bell peppers contain 20 calories, 1.7g fiber, 2.9g carbs, and 1.12g fructose. A typical bell pepper serving is 1 cup chopped (150g)[*].

#6: Tomatoes

Tomatoes are yet another fruit that you can enjoy like a vegetable. You can eat them raw, steamed, sauteed, or as part of a sauce, soup, or stew. Cherry or grape tomatoes are perfect for snacking.

Tomatoes are loaded with the antioxidant lycopene, which may reduce the risk of heart disease*]. Tomatoes also provide plenty of vitamin C, potassium, folate, and vitamin K.

Per 100 grams, tomatoes contain 18 calories, 1.2g fiber, 2.7g carbs, and 1.37g fructose. A typical tomato serving is 1 cup, chopped or sliced (150g), or 10 cherry tomatoes (170g)[*].

#7: Coconuts

Once dismissed by fat-phobic dietitians, coconuts are an outstanding choice for your keto meal planning.

They’re considered a fruit, nut, or seed depending on who you ask — but coconuts are great for you no matter how you classify them. To avoid fructose, stick with the fleshy interior instead of drinking coconut water.

Coconuts are packed with natural dietary fiber to help satisfy your appetite. They also provide vitamin B6, iron, magnesium, potassium, zinc, copper, and selenium. And coconuts are loaded with healthy fats, including lauric acid, which increases your HDL or “good” cholesterol.

Per 100 grams, coconut flesh contains 354 calories, 33g fat, 9g fiber, 6g carbohydrates. A typical serving of coconut meat is 1/3 cup (about 28.5g)[*].

#8: Strawberries

No one is going to mistake strawberries for a vegetable. Strawberries are a lower-carb fruit that can safely satisfy your fruit cravings on keto (in moderation).

Pro tip: Whip up some fresh whipped cream and add to fresh berries for a simple, low-sugar dessert.

Strawberries have plenty of fiber, high levels of polyphenols, and they’re a good source of manganese and potassium. When it comes to antioxidant capacity, strawberries are among the best of the best fruits[*].

Per 100 grams, strawberries contain 32 calories, 2g fiber, 5.7g carbohydrates, and just 2.44g fructose. A typical serving of strawberries is 8 large strawberries (about 144g)[*].

#9: Raspberries

Raspberries offer plenty of antioxidants: vitamin C, quercetin, and gallic acid. They may help with decrease your risk of heart disease and improve your circulation.

Raspberries also contain ellagic acid, a natural compound with possible cancer-preventing benefits and anti-inflammatory properties[*].

Per 100 grams, raspberries contain 52 calories, 6.5g fiber, 5.5g carbohydrates, and a mere 2.35g fructose. A typical serving of raspberries is 1 cup of raspberries (about 123g)[*].

#10: Blackberries

Blackberries are a bramble fruit that grows in upright shrubs or trailing varieties. Unripened blackberries are incredibly tart, while the ripe berries are dark, dull, soft, and very sweet-tasting.

Blackberries are high in vitamin C: a cup of blackberries has half the U.S. daily recommended value for an adult on a 2,000 calorie diet.

They’re also high in fiber, vitamin K, and manganese. Blackberries even help reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants[*].

Per 100 grams, blackberries contain 43 calories, 5.3g fiber, 4.3g carbohydrates, and 2.4g fructose. A typical serving of blackberries is 1 cup of fresh blackberries (about 142g)[*].

#11: Plums

Plums are a pit fruit that can range from sweet to tart. You can eat plums fresh or use them for making jam or other fruity desserts.

Plums contain vitamins A, C, and K, along with potassium, copper, and manganese.

They’re also rich in antioxidants that can reduce inflammation and protect your cells from oxidative damage. Plums contain about twice the amount of polyphenols compared to most other fruits[*].

Per 100 grams, plums contain 46 calories, 1.1g fiber, 9.5g carbohydrates, and 3g fructose. A typical serving of plums is 2 small plums (about 131g)[*].

#12: Blueberries

Blueberries are relatively low in calories but packed with vitamin C, vitamin K, and manganese. They contain trace amounts of many other nutrients.

Blueberries rank higher than most fruits for antioxidant content. They’re also high in beneficial flavonoids — colorful polyphenol antioxidant compounds — like anthocyanins[*].

Per 100 grams, blueberries contain 57 calories, 2.4g fiber, 11.6g carbohydrates, and about 5g fructose. A typical serving of blueberries is 1 cup fresh blueberries (about 150g)[*].

Fruits To Avoid On A Ketogenic Diet

These fruits have too many grams of net carbs per one-cup serving to fit into a keto diet, and you’re better off avoiding them if you want to stay in ketosis.

  • Honeydew melon
  • Watermelon
  • Cantaloupe
  • Oranges
  • Apples
  • Grapes
  • Mangos

Fruit-Friendly Keto Recipes

If you’re dying to have some fruit, these keto recipes will fulfill your cravings without breaking your keto diet:

The bottom line: Don’t stress out if you feel like indulging your sweet tooth with fruits. Fruits offer much better nutritional value than processed carb sources, and in moderation, they won’t have much negative impact on fat burning or fat loss.

How Much Fruit Can You Eat on a Keto Diet?

To figure out how much keto fruit you can eat without getting out of ketosis, calculate your macronutrients with the Perfect Keto Macro Calculator. This way, you’ll know your exact daily carbohydrate limit.

Use the Perfect Keto calculator to know how to calculate macros.

Low Carb Fruits – What Are The Best (And Worst) Choices?

Keto allows for a huge variety of foods, but unfortunately most fruits are very high in sugar. Surprisingly, what are otherwise some of the healthiest foods on the planet, may kick you out ketosis. A banana, for example, has 14 grams of sugar.

This is not usually an ideal choice, while staying very low carb. However, there are some fruits that are still okay to consume when following a ketogenic eating plan. These will be low carb fruits, or foods that contain some sugar, but are also loaded with nutrients and antioxidants.

Avoiding sugar is one of the key tenets of a ketogenic diet, and low carb fruits can help you do that. Of course, a little sugar is still usually consumed, as most report feeling slightly better when small amounts of sugar remain in the diet. So without further ado, here is everything you need to know about the best low carb fruits to consume when following a ketogenic diet.

What Is The Keto Diet?

The keto diet has become increasingly popular over the last few years. Contrary to the traditional high carb American diet, keto is dominated by consuming healthy fats, moderate amounts of protein, and very small amounts of carbohydrates. A typical meal will consist of foods high in fats (like cheese), and rich with complete proteins (like eggs).

Of course, it’s still very important to consume vegetables, as they provide important micronutrients and antioxidants. Low starch veggies like spinach and broccoli are absolutely vital on a keto meal plan. One thing left out though, is large amounts of carb-rich foods.

This also means that the keto diet is inherently low in sugar. Since the average American grossly overconsumes sugar, this one change bears a huge responsibility for the huge success rate of the ketogenic diet. With over 40% of America now obese (due to the high carb/high sugar diet) – it is absolutely critical to avoid the white stuff, if you wish to stay healthy.

The keto diet relies on dipping your metabolic system into ketosis, which is an advanced fat burning state. By eschewing the normal source of glucose, your body shifts into manufacturing ketones for energy. These ketones (or ketone bodies), allow you to function optimally – all while almost completely avoiding carbohydrate consumption. A common keto macronutrient ratio would be a diet consisting of 70% fat, 25% protein, and 5% carbohydrates.

Keto Diet Foods

There are a number of foods which are perfect to eat on a ketogenic diet. In fact, nearly all foods will work – with the lone exception being grains. Grains are rich with carbohydrates, and also usually cause your blood sugar to spike – two things we can to avoid on a ketogenic diet. You should also keep overall carb consumption to a minimum, which means eliminating or severely curtailing the intake of any high carb foods (regardless of food group).

Examples of the best proteins to eat on a ketogenic diet include, but are not limited to: red meat, chicken, turkey, ham, eggs, whey protein powder, pork, veal, lobster, crab, salmon, tuna, and many more. The only proteins to avoid would be processed foods, or foods also rich with protein and also rich with carbohydrates.

When it comes to fats, there are many great choices, including: avocados, coconut oil, MCT oil, avocado oil, extra virgin olive oil, almonds, macadamia nuts, Brazil nuts, pecans, and more. You will want to avoid processed foods which contain fat, as well as unhealthy fats (like trans fats).

Carbohydrates on keto are fairly easy to understand – avoid them at all costs! Since you will be cutting your carbohydrates down to almost zero grams per day, it will become very hard to consume any real source of carbohydrates. This means eliminating breads, pastries, pasta, and any sugary calories. Even when trying to completely avoid carbohydrates, you will still find yourself consuming at least a small amount, incidentally.

Fruit: A Primer

In the United States, fruit has always been advertised as a very healthy food. But remember – this was also the same society that pushed a ‘low fat, high carb’ approach – which has led us to a 40% obesity rate. The truth is – fruit is not so great.

True, fruit is loaded with vitamins and antioxidants. There is no arguing that. In fact, the bright colors of fruit typically correspond with their inner antioxidant nutrient content. However, it’s the sugar content, that really makes fruit a somewhat unwise choice – at least for anything but sparingly consuming it.

Fruit is typically consumed in large amounts by athletes – especially endurance athletes. But the truth is, almost none of us are athletes. So we don’t need all the excess sugar from fruit. And yet, we still consume it. Hence why Gatorade sales remain high – even though it is simply flavored sugar water.

Fruit has – unfortunately – gotten a somewhat false reputation. There is a good amount of antioxidants and vitamins in fruit – but most of the time, it’s not worth the extremely high amounts of sugar that come with it. This is doubly true, if you’re following a keto way of eating.

High Carb Fruits: Avoid On Keto

The unfortunate truth is – but fruits are extremely high carb. This means that most are not fitting for eating (at least with any regularity) on a keto diet. This means you need to severely limit, or completely eliminate foods like bananas, apples, grapes, mangoes, pineapples, kiwis, pears, and plums.

These fruits are much too rich with carbohydrates and sugar to consume on a ketogenic diet. For example, a normal sized banana will have about 25 grams of carbohydrates – which by itself, will likely kick you out of ketosis. It is important to note that a ketogenic diet will not have you avoiding nutrients – it’s still vital to consume lots of low-GI vegetables on a keto plan. But you can leave the extra carbs and sugar in the past.

Low Carb Fruits: Eat These On Keto

You may notice that there was one food missing from our ‘avoid’ list – berries. This was not an accident. Berries are rich with antioxidants – so rich, that we actually recommend eating a small number of berries, when you follow keto.

The color of the berry alerts you to the nutrients and antioxidants found within, and blueberries, for example, contain anthocyanins. These have been linked with improved brain function, as well as numerous health benefits. It is important to note, however, that we recommend very small amounts of berries – just a small handful.

The best berries to consume on keto include blueberries, blackberries, strawberries, and raspberries. Some experts may also recommend plums or cherries, for consumption on a ketogenic diet. Again, about half of the serving size of the chosen fruit, is ideal for maintaining ketosis.

Antioxidants: What Are They?

Antioxidants are one of the most beneficial parts of consuming fruit, and for good reason. These molecules help to protect against free radicals, which damage your cells. You can simply think of every food you eat causing a ‘bad’ or ‘good’ reaction inside your body. Too many low-quality foods produce a negative reaction, but foods with antioxidants help to protect your body from the damage.

The key is to maintain balance, as there are actually some functions inside your body which require free radicals. But on the other hand, if you have too many free radicals and not enough antioxidants, your body will shift into a state known as ‘oxidative stress’. This leads to many issues, and should be avoided at all costs.

Fruits contain antioxidants, but so do many vegetables – which we recommend when following a keto meal plan. These low-GI vegetables contain no sugar – but have the same (or greater) amounts of beneficial antioxidants. Remember – just stick to low-GI veggies, like spinach and broccoli. It’s a pretty easy shift, and one which is usually very simple to make.

Sugar: Does Fruit Have Too Much?

Fruit is unfortunately one of those foods whose value has been extremely misrepresented. Healthy fats like extra virgin olive oil have been shown to have many more benefits (without risks) – and yet they remain under the radar. Some of this has to do with economics. Fruit producers spend huge amounts of money on advertising – and big food spends even more, for their fruit juices and products.

While these products are marketed as healthy – the truth is – they are anything but. In fact, one glass of fruit juice – is an entire day’s worth of sugar – and that’s for someone who is not low carb! The worst part? These products are often marketed towards children.

Drinks like Juicy Juice, Hawaiian Punch – these are nothing but empty bottles of sugar. The worst part is – most people still think they’re healthy. Our ancestors rarely (if ever) had access to fruit, and the way they consumed it was far different.

Since they often had too little food, they would gorge on food when they did have it. Quickly they’d gain weight, and then live off this stored fat (utilizing ketosis), until they once again found food. Put simply – they weren’t eating fruit every day – and perhaps had access to it for only 2-3 weeks a year.

This is a far cry from the convenience stores we have on every corner, the 24/7 food delivery services, and the fast food we live on. In one fell swoop, one can look at the obesity rates skyrocketing since the 1950s – and note the exact same rise in sugar and carbohydrate consumption.

Keto Sweeteners: The Best Choices

Since you will want to avoid sugar on a keto diet, the natural question becomes – what can you eat, to still get some of that sweet taste? Enter sugar alcohols, and artificial sweeteners. There are a wide variety of sugar-free sweeteners, and it’s a market that continues to expand, as more and more Americans become conscious of their ballooning waistlines.

Erythritol: Erythritol is probably the best overall sugar-free sweetener, as it can be used as a 1:1 replacement for sugar. This means all you need to do for your favorite recipes – is to replace the sugar with erythritol. Baking, cooking, added in your coffee – it’s as simple as that. Erythritol also has no bad side effects, despite many scientific studies, as we covered in our erythritol deep dive.

Stevia: Stevia is another popular alternative to sugar, but it has a strange aftertaste, and cannot easily be used in baking or cooking recipes. A solid number two choice, but one that we only utilize sparingly.

Aspartame: Aspartame has one of the worst reputations for sugar replacements, and is most often used in diet soft drinks. The truth is, there has not been any definitive proof that aspartame is dangerous – and it is generally recognized as safe. If you want to be extra cautious, consume aspartame only sparingly.

Swerve: Swerve is a brand name sweetener, which we use regularly. Since it is largely erythritol, it is very safe, and measures 1:1 for sugar, in any recipes.

Sucralose: Sucralose is another popular sugar-free sweetener. It’s generally been seen to be safe for use in humans, though it’s not usually used for cooking or baking.

Monkfruit: Monkfruit is another popular zero calorie sweetener, and it seems safe in moderation. More studies are needed, to fully determine the impact monkfruit may or may not have, on the human body.

Track Your Ketones: A Path To Success

If you are looking to track your progress on a keto diet, we also have a great solution for you. Because we were sick of cheap, inaccurate devices, we invented the first and only clinically-backed ketone breath monitor.

Our device is accurate enough to replace invasive blood measurements. By simply breathing into our device, you will have a reliable measurement of your current ketone levels in seconds.

No more urine strips, no more pricking your finger – just a fast, easy and reliable breath test. You can bring our device with you to the office, take it to the gym – you can truly check your ketones anywhere.

Unlike previous devices, which were often poorly made, unreliable, and not backed by clinical research – our ketone breath monitor is patented. This means no other device is legally allowed to use our exclusive technology. Whether you are brand new to keto and want a convenient and reliable way to check your ketone levels, or you’re an elite level biohacker – we are the perfect way to measure your ketones.

Keto Fruits and Vegetables: Taste the Rainbow

You’ve probably heard all about the benefits of eating rainbow fruits and vegetables. And this statement applies to a low-carb diet like keto, too. Read on to know which keto fruits and vegetables you should enjoy.

The keto diet is a high-fat, low-carb diet designed to put your body into ketosis to burn fat for energy instead of carbs. So it’s no surprise that brightly-colored low-glycemic fruits and vegetables are an ideal addition to a keto lifestyle. Not only do they provide your body with a great dose of phytonutrients, but they also help fuel your body to keep you fuller longer. In general, look for options that are high in fiber but lower in sugar and starch. Here are some great options to consider.

Avocados: What a fantastic heart-healthy source of potassium, folate, vitamin C, and vitamin K! Avocados are high-fiber low-carb fruits that are great for the digestive system as well. One 3.5 ounce serving of avocado consists of only 1.5 grams of net carbs, making it ideal for a keto lifestyle. 

Lemons: These are ideal keto fruit, containing a high amount of vitamin C, potassium, and Vitamin B6. An average-sized lemon consists of just 4 grams of net carbs, so enjoy them while flavoring your seafood dishes and fresh lemon tea.

Berries:  When you think of keto fruits, berries are probably at the top of your list. They’re sweet, high in fiber, and usually low in sugar, calories, and carbs, making them an ideal addition to your keto menu.

You can enjoy many of these low-carb fruits on a keto diet including strawberries, blueberries, and raspberries. Strawberries are high in vitamin C and low in carbs, and have great immunity-boosting properties. Blueberries, an all-around superfruit, are enriched with vitamin K, manganese, and vitamin C. They are rich in antioxidants and protect the body against inflammation, the aging process, and diseases. Raspberries are perhaps the healthiest berries for a ketogenic diet due to their high levels of antioxidants so that they can protect you against a lot of diseases and infections.

Enjoy this delicious keto berry salad recipe!

When looking for keto-friendly vegetables, aim for leafy greens with many phytonutrients and low carbs. Green cruciferous vegetables are generally a great choice, as are

Spinach: This delicious green leafy vegetable is full of vitamin C, fiber, vitamin A, folate, and magnesium. Its light flavor makes it a delicious addition to a keto smoothie when you blend it with frozen berries, chia seeds, almond butter, and coconut milk.

Broccoli: This great nutrient-filled vegetable contains essential minerals and vitamins like potassium, zinc, beta carotene, vitamins B1, B3, B6, and B12. Enjoy it raw or sauteed with some olive oil or ghee.

Kale: Spinach’s heartier kale sister is another great nutrient-dense option for those sticking with a keto diet. For a delicious side dish, set your oven to 300 degrees Fahrenheit, put kale leaves on a lined baking sheet, and sprinkle with olive oil and salt. Roast the kale for about 15 minutes or until crispy.

While all fruits and vegetables can provide nutritional benefits, not all are suitable for a keto diet. As a general rule, aim for low-glycemic fruits, like berries and non-starchy vegetables. Here are a few fruits and veggies that you might want to steer clear of on a keto diet, even though they’re all a great source of vitamins and nutrients. 

  • Apples
  • Bananas
  • Oranges
  • Grapes
  • Watermelon
  • Peaches
  • Plums
  • Mangos
  • Potatoes
  • Sweet potatoes
  • Beans
  • Legumes
  • Peas
  • Corn
  • Squash

Always keep in mind that when you’re on a keto eating plan, you’ve got to minimize your net carbs, so these keto-friendly fruits and vegetables can provide a great addition to a keto eating plan. If you still need to get things moving, you might want to consider a fiber supplement for keto, too.

Which low-carb keto fruits and vegetables are you planning to add to your meal? Let us know in the comments or on your favorite family app!

What Vegetables Can I Eat On The Keto Diet?

Do keto vegetables and fruits exist? Surely not, vegetables = carbs and carbs on keto are a big no-no, right? Wrong! You can and should include some fresh fruit and veggies in your keto diet – your body needs the nutrients from plants to stay nice and healthy.

Although keto diets are based around lots of healthy fats and protein with very little carbs, you still need the vitamins and minerals from good old fruits and veggies. It’s just a matter of choosing keto-friendly vegetables and fruits that won’t kick your body out of the ketosis you worked so hard to get into. Let’s tuck in!

What vegetables can I eat on keto?

While a fluffy baked potato may be off the menu (sorry!) there are plenty of low carb vegetables you can have your fill of – and for good reason.

The keto veggies listed below can taste amazing if you know how to prepare or cook them right and are super good for you and, with the following health benefits in common:

  • Full of fibre: to help keep you full and fuel a healthy microbiota
  • High in antioxidants: to help combat oxidative damage caused by free radicals
  • Packed with vitamins and minerals: to help everything from your brain, metabolism, cardiovascular system and heart function and thrive
  • A source of hydration: to help you stay hydrated and satiated

If in doubt, choose vegetables that grow above the ground rather than those that grow below the ground, e. g. potatoes.

17 of the best keto diet vegetables

1. Courgette

Carbs in fresh courgette per 100g: 1

As you can see, courgette is very low in carbs, packed full of fibre, vitamin C, and potassium, and perfect for keto.

Get inspired:

2. Kale

Carbs in fresh kale per 100g: 10g 2 (that’s a whole lot of kale, remember!)

Like most leafy greens, kale is a great source of fibre and vitamins K, C, E and B vitamins.

Get inspired:

3. Spinach

Carbs in spinach per 100g: 3.6g 3

Another great leafy green perfect for keto and full of iron and B vitamins is spinach.

Get inspired:

  • Creamed spinach sautéed with butter, cream, cheese
  • Saag paneer / saag mushroom cooked with butter/ghee, garlic, turmeric, chilli, ginger and cinnamon



Carbs in cucumber per 100g: 2.2g 4

Super low carb and a refreshing snack all in one, you can always trust in cucumber on keto.

Get inspired:

  • Slice into batons and dip in peanut butter, hummus or another keto-friendly dip for a great snack.

5. Peppers (green and red)

Carbs in sweet red bell pepper per 100g: 6g 5

Deliciously sweet and low-carb, you can’t go wrong with a little bell pepper while you’re following a keto diet. Stick to green and red peppers though, as they contain less sugar than yellow ones.

Get inspired:

  • Stuff peppers with your favourite protein, cauliflower rice, a sprinkling of cheese and drizzle of olive oil then roast until nicely charred

6. Broccoli

Carbs in broccoli per 100g: 6.6g 6

Broccoli is super good for you, with tons of vitamin C, K and folic acid – and very keto friendly.

Get inspired:

  • You’ve heard about cauliflower cheese, so how about broccoli and cheese? Simply roast with a creamy sauce and cheese

7. Butternut squash

Carbs in butternut squash per 100g: 10.5g 7

While butternut squash is higher in carbohydrates than most vegetables, you can still include it in your keto diet – you just have to be smart about it!

Get inspired:

  • Baked in olive oil / coconut oil and served with salmon, tofu or another protein
  • Blended into a soup with coconut milk, stock and avocado oil
  • Spiralised into noodles, aka boodles to replace spaghetti in your favourite dishes

8. Celery

Carbs in celery per 100g: 3.0g 8

Celery is very underrated, is mostly water (no carbs in water!) and can be absolutely delicious.

Get inspired:

  • Blend with cream, mushrooms, butter, stock and garlic for creamed celery soup
  • Slice and stuff it with cream cheese, nut butters, tuna, or anything else keto friendly

9. Cauliflower

Carbs in cauliflower per 100g: 5.0g 9

The humble cauliflower is a stand-out star in the keto world due to its amazing ability to replicate the carbs we know and love.

Get inspired:

  • Grate it up and pan fry with salt, pepper and other seasonings of your choice for cauliflower rice
  • Mix with egg and seasonings and then bake on a baking tray to make a cauliflower pizza base
  • Turmeric and coconut crusted baked cauliflower

10. Asparagus

Carbs in asparagus per 100g: 3.9g 10

A truly tasty spring veggie, asparagus is an excellent source of vitamin K, vitamin B9 and copper.

Get inspired:

  • Roast it with olive oil, lemon juice, sea salt and parmesan then serve with protein

11. Cabbage

Carbs in cabbage per 100g: 5.8g 11

Like most leafy greens, cabbage is a great choice to serve among proteins and fats on a keto diet.

Get inspired:

  • Cabbage stir fry: fry with white wine vinegar, garlic, spring onions, other greens and a protein of your choice, then top with sesame oil
  • Make kimchi or sauerkraut for extra fermented goodness

12. Mushrooms

Carbs in mushrooms per 100g: 3.3g 12

You either love ‘em or you hate ‘em, but vitamin D- and selenium-rich mushrooms are very welcome in the keto world.

Get inspired:

  • Saag mushroom cooked with butter/ghee, garlic, turmeric, chilli, ginger and cinnamon
  • Buttery, cheesy, garlic mushrooms… mmm, need we say any more?



Carbs in olives per 100g: 6.1g 13

Olives are a great keto snack packed with healthy fats, vitamins and minerals, making them perfect for keto.

Get inspired:

  • Olive oil on everything!
  • Pop them in any Mediterranean inspired salad, like a traditional Greek salad with feta

Are carrots keto?

Carrots are pretty high in carbs and sugars, so it’s best to eat very little or avoid them completely on a keto diet.

9 of the best keto diet fruits

Now we can get onto the fruits. As most fruits are very high in sugar (we’re looking at you, bananas!) it can seem tricky to get some fruit into your keto diet, but it is possible. See the list below for fruits that are fine to eat on keto in moderation.

Are avocadoes and tomatoes keto vegetables or fruit?

Technically, they are fruits, but they sometimes get lumped into the veggie category. Either way, they’re great for keto.

14.  Avocadoes

Carbs in avocado per 100g: 8.5g

The hero of all keto diets! Avocados are packed with healthy monounsaturated and polyunsaturated fats that help keep your heart healthy and put you into that all-important ketosis.

Get inspired:

Other keto friendly fruits:

  • Tomatoes
  • Strawberries
  • Cantaloupe melon
  • Peaches
  • Raspberries
  • Lemons
  • Blueberries

How many carbs can I eat on keto?

Most typical keto diets recommend that only 5-10% of your daily food intake should come from carbohydrates, or less than 50g a day.

To put this into perspective, a person eating following a 2000 kcal diet would be aiming for around 40g of carbohydrates with 165g of fat and 75g of protein. 14Shop Food & Drink

Last updated: 7th January 2021


Low carb fruits – 15 grams or less per serving

Love fruit and need to count carbohydrates? This list of low carb fruits is a handy reference tool for managing blood glucose levels.

Managing a healthy diet can be a challenge for those living with diabetes. Research has shown that people, who learn to control their blood glucose (sugar) levels, eat healthy and regular exercise can lower their risk of complications. Carbohydrates (starch) or sugar affects blood sugar levels. One serving of fruit may contain 15 grams of carbohydrates. The size of the serving depends on how much carbohydrates are in that fruit. The advantage of eating a low carbohydrate fruit is that you can eat a larger portion. Whether you eat a low carb or high carb fruit, as long as the serving size contains 15 grams of carbohydrates, it will affect your blood sugar the same. For information on the amount of carbohydrates for additional fruits, visit the American Diabetes Association website.

Below is a listing of fruits that contain less than 15 grams in one serving:

Casaba melon – One half-cup of cubed casaba melon contains 5.5g of carbs. Casaba melons are an excellent source of vitamin C and potassium.

Watermelon – One half-cup of diced watermelon contains 5.5g of carbs. Watermelon is packed with vitamin A, vitamin C, beta-carotene, and lycopene, which has been shown to reduce the risk of several forms of cancer.

Strawberries – One half-cup of sliced strawberries contains 6.5g of carbs. Strawberries are loaded with phytonutrients, which makes them heart-protective, anti-cancer, and anti-inflammatory fruits.

Cantaloupe – One half-cup of diced cantaloupe contains 6.5g of carbs. Cantaloupe is a potassium, vitamin A, and beta-carotene heavyweight. Potassium is key for maintaining healthy blood pressure and may lower the risk of stroke.

Avocado – One half-cup of avocado contains 6.5g of carbs. Avocados are high in monosaturated fat, which actually helps lower cholesterol and has been linked to a lower risk of cancer and diabetes. They are also high in fiber; making them a great source for blood sugar regulation

Blackberries – One half-cup of blackberries contains seven grams of carbs. Blackberries are packed with polyphenols and anthocyanin, which can help prevent cancer and heart disease.

Honeydew Melon – One half-cup of diced honeydew melon contains eight grams of carbs. It is also an excellent source of potassium, which can lower blood pressure and the risk of heart disease and stroke.

Grapefruit – One half medium grapefruit contains 10.5g of carbs. Grapefruits are a great source of vitamin C, which supports the immune system.

Oranges – One medium orange contains 15.5g of carbs. Oranges contain more than 170 cancer fighting phytochemicals and 60 flavonoids and an excellent source of vitamin C.

Peaches – One medium peach contains 14.5g of carbs. Peaches are a good source of calcium, potassium, beta-carotene, and vitamins C, K, and A.

Cranberries – One half-cup of cranberries contain 6.5g of carbs. Cranberries are best known for their ability to protect against urinary tract infections, and they also have antioxidant, anti-inflammatory, and anti-cancer properties.

Plums – One medium plum contains 7.5g of carbs. Plums have a high content of phenols antioxidants that help prevent oxygen-based damage to fats. These include the fats that make up a substantial portion of our brain cells, the cholesterol in our bloodstream, and our cell membranes.

Raspberries – One half-cup of raspberries contains 7.5g of carbs. Raspberries are a fiber powerhouse with eight grams of fiber per cup.

Clementine – One medium clementine contains nine grams of carbs and is rich in vitamin C. They’re also a good source of calcium, a necessity for bone health, and potassium, which can help lower blood pressure.

Pineapple – One half-cup of pineapple chunks contains 11g of carbs. They’re also an excellent source of the trace mineral manganese, which is necessary for healthy skin, bone and cartilage formation, and glucose tolerance.

Nectarines – One medium nectarine contains 15g of carbs. Nectarines are a good source of vitamin A, potassium, and beta-carotene. The peel is rich in bioflavonoids — antioxidants that may help prevent cancer. They’re also a good source of fiber, which is necessary for good digestive health.

Blueberries – One half-cup of blueberries contains 11g of carbs. Blueberries are antioxidant powerhouses that help protect against heart disease and cancer. Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s and dementia.

Kiwi Fruit – One medium kiwi without skin contains 11g of carbs. Kiwis contain twice the amount of vitamin C as oranges. Kiwis are a good source of fiber, which can help lower cholesterol and regulate blood sugar.

Cherries – One half-cup of cherries contains 11g of carbs. Cherries are loaded with anti-inflammatory, anti-aging, and anti-cancer properties. Cherries have also been shown to lower levels of uric acid in the blood, the leading cause of gout pain.

Tangerines – One medium tangerine contains 12g of carbs. The peel contains a compound called polymethoxylated flavones that has the potential to effectively lower cholesterol.

Mango – One half-cup sliced mango contains 14g of carbs. Mangoes are an excellent source of potassium, vitamin A, and beta-carotene, as well as a good source of vitamin C, vitamin K, and calcium.

Michigan State University Extension offers Dining with Diabetes throughout the state. The information presented in this program is targeted to people with diabetes and their families. This program increases knowledge of healthy food choices and presents healthy versions of favorite foods that are inexpensive and easy to prepare. Dining with Diabetes encourages self-management and self-efficacy of those living with diabetes. For a list of classes, visit the Michigan State University Extension website and click on food and health.

* This article was originally published March 17, 2013.

What Fruits Are and Aren’t Keto-Friendly? | Sugarless Crystals

If you’re implementing the Keto diet in your life, then you know there are a variety of foods, fruits included, that aren’t approved for the low-carb, high-fat eating plan. The good news is you do have some delicious options when it comes to fruit, and we have a lot of great keto-friendly dessert recipes to try on our website. 

Although fruits do contain natural sugar, many are low in carbs, and therefore approved by the Keto diet. 

Here’s our go-to keto fruit list, as well as the fruits that should be avoided. 

Keto-Friendly Fruits


Chock-full of healthy fats and low in carbs, avocados are a go-to for those pursuing the Keto lifestyle. Avocados can be used in tons of delicious Keto-friendly recipes, mixed into dips, or eaten on their own. 

Avocados add a creamy, unique taste to any dish they’re in. 


Lemons are a popular keto-friendly fruit to use for cooking a variety of red meats, chicken, and poultry. They provide a vibrant, citrus flavor that is refreshing for beverages and a variety of Keto dishes. 


Watermelon is an understated addition to the Keto diet, not only because of its delicious and hydrating qualities, but it’s also high in beneficial vitamins and minerals, including potassium and Vitamin C.  


Arguably our favorite on this list, the variety of ways you can implement strawberries into your Keto diet is impressive. From tasty jams to other desserts, in beverages and shakes, strawberries are the MVP fruit of the Keto diet. 

An entire cup of whole strawberries is only 8g net carbs per cup, which leaves you well below the 20g net carb daily limit. 


While they are typically used as vegetables in most recipes, tomatoes are actually a fruit! Tomatoes are a Keto-favorite because they’re so versatile in main dishes and offer a healthy boost in vitamins. 

Tomatoes are low in carbs and fiber, but rich in healthy antioxidants like lycopene, which promotes heart health and has been linked to lowering cancer risks. 

Berries, Oh My!

While strawberries deserve their own shout out, the other berries approved in the Keto plan are blackberries, raspberries, and blueberries. 

Stacked with antioxidants and tons of Vitamins C, K, and A, these berries are a more than suitable option for your Keto fruit list.


While kiwi is Keto approved, it should be considered more of a treat than a repeat item in your diet. It’s higher in carbs than other fruits we’ve mentioned, so be cautious when adding it to your snack list. 


Plums are a tasty, juicy option that make a great snack for Keto diets. They are low in carbs and fiber, while also containing nutrients like potassium.  

Fruits to Avoid on the Keto Diet

While fruits are delicious, fresh, and offer a wide range of health benefits (particularly in moderation), unfortunately there are many that aren’t conducive to the Keto lifestyle. These fruits include:

  • Cherries
  • Peaches
  • Oranges and tangerines
  • Pineapple
  • Apples
  • Pears
  • Grapes
  • Bananas
  • Dried fruits including raisins, dates, mango

The majority of these fruits are very high in carbs and sugar, making them incompatible with the Keto diet. It can be challenging to limit fruit intake, particularly if your favorite is on this list, but eating them can increase your carb intake too much. 

Despite what you may think, participating in the Keto diet does not mean you have to cut out all your favorite fruits! Enjoying keto-friendly fruits in moderation is entirely possible, and it will help to prevent burnout on the recipes, snacks, and meals that fit into this eating plan. 

Which fruit-filled recipe will you be trying next? Share with us in the comments!

90,000 8 Fruits You Can Eat On A Keto Diet | Maria Maria

8 fruits you can eat on a keto diet

Following a keto diet? Here is a list of fruits that you can eat.

Well, it means that you decided to try the keto diet, but all this butter, cheese and at first glance seems to be “heavy” food. Diluting it all with fruit seems like an obvious solution, right?

Not so fast! In this high-fat regimen, in order to stay in a state of ketosis (a state in which your body gets energy from burning fat rather than from carbohydrates), you only get 5-10% of your energy from carbohydrates.And fruits (attention!) Contain a fairly large amount of carbohydrates (all due to these natural sugars).

Take blueberries, for example: one cup contains 18 grams of carbs, which is, by and large, equal to the daily amount of carbs on the keto diet (you need to eat less than 20 grams of carbs per day).

So, “You can’t eat most fruits on keto,” says Kristen Mancinelli, a recognized nutritionist and author of the book The Ketogenic Diet: The Scientifically Proven Approach to Fast, Healthy Weight Loss .In addition, high-carb fruits are usually the tastiest (read: sweetest) fruits, such as peaches and melons.

But you absolutely don’t have to completely eliminate all fruits from your keto diet. Here are a few fruits to suit your carbohydrate requirements.

1. Avocado

That’s right, this creamy delicacy is actually a fruit and it’s just manna for the keto diet. Not only does a half avocado contain 15 grams of great, heart-healthy fats, but it also contains less than 2 grams of carbs.

This makes avocado a great addition to your smoothies. However, even with avocados, you still need to keep track of how much you eat versus your daily carbs.

2. Olives

Olives are another fruit that you would never call a fruit.

10 small olives contain approximately 3 g of fat and approximately 1.5 g of carbohydrates. Bonus: They’re salty, and eating enough salt is important when following a keto diet.

3. Coconut

Half a glass of chopped coconut pulp contains 13 g of fat and 2.5 g of carbohydrates. Sugar is often added to coconut, so make sure you buy unsweetened coconut pulp or buy a whole coconut and scrape the pulp yourself by hand.

4. Blackberries

Blackberries have an impressive amount of fiber – almost 2 g in a quarter cup. This amount also contains 1.5 grams of carbohydrates, so you can confidently add it to your morning yogurt.

5. Raspberries

A quarter cup of raspberries will give you approximately 1.5 grams of carbohydrates.

Throw them in a salad, or better, whip some heavy cream and toss a couple of berries on top for a simple keto dessert.

6. Strawberries

A quarter cup of strawberries contains just over 2 grams of carbs – about 10% of your daily limit if you are aiming to consume no more than 20 grams of net carbs per day.

7. Tomatoes

Another kind of vegetable that is actually a fruit.At 2 grams of carbs per half cup, cherry tomatoes are a great addition to your keto diet.

8. Lemons

No one asks you to bite into lemons (although if you like it, follow your heart), but if you want to add variety and flavor to water or tea, then this sour citrus is what you need.

Juice from a squeezed lemon wedge contains less than half a gram of carbohydrates. This amount of carbohydrates is absolutely insignificant, so feel free to crush as many lemons as your heart desires.

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Keto Diet Dried Fruits – Telegraph


Keto Diet All Dried Fruit You Wanted
Know About the Keto Diet
Home ›Foods› Food Choice Tips ›Fruits and Berries on Keto: Do’s and Don’ts
If you love fruits, you might be wondering if there are any low-carb fruits that won’t negatively affect your keto -ration.After all, fruits are good for your health, right?
But on a high-fat, low-carb diet, eating too many net carbs can raise your blood sugar and knock you out of ketosis.
Fortunately, there is a difference between high and low carb fruits – and there are some keto-friendly fruits that even contain healthy fats. But first, let’s talk about sugar content.
There are three main types of sugar – sucrose, glucose and fructose – and they are all carbohydrates.
Glucose and fructose are called simple sugars because they each contain one sugar molecule.
Most fruits contain sucrose. Sucrose is composed of a combination of glucose and fructose.
Carbohydrates are a fast acting, readily available form of energy. But fructose is fundamentally different from other carbohydrates: your liver must convert fructose to glucose before your body can use it for fuel.
Fructose does not raise insulin levels in the same way as other sugars, but it can cause other problems.It is less nutritious than other sugars and promotes greater fat storage. Also, fructose consumption has been linked to obesity, type 2 diabetes, heart disease, metabolic syndrome, insulin resistance, and high blood pressure.
Because of its effect on the liver, fructose has similar side effects to ethanol (found in alcohol). In fact, consuming fruit snacks can have the same effect on your liver as a can of beer.
Finally, fructose is anti-ketogenic because your liver must metabolize it.Like glucose, once your body digests fructose, it replenishes the liver’s glycogen stores. This can temporarily throw you out of ketosis.
Too much fructose is bad for your health, but not all fruits are high in fructose. Some fruits offer less sugar and more nutrients.
In moderation, the benefits of some fruits may outweigh the disadvantages of sugar and fructose. Below you will find 12 of the best keto-friendly fruits:
Lemon wedges or lemon juice are delicious in water or other drinks.Lemon is a good source of ascorbic acid (natural vitamin C), prevents kidney stones and even freshens your breath.
Another popular citrus fruit. High in vitamin C, lime can improve digestion, fight infections, and may reduce the risk of cancer and heart disease [*] [*] [*].
Contrary to popular belief, this is a fruit, not a vegetable. It contains more potassium than bananas and is packed with healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.
As with avocados, most people do not consider olives to be fruit. They are a good source of dietary antioxidants and healthy fats.
Olives can improve circulation and lower blood pressure by increasing nitric oxide levels. They are also anti-inflammatory – their vitamin E content improves brain health and helps control free radicals.
This fruit is rich in vitamin C and carotenoids and is an excellent source of antioxidants.Bell peppers offer many health benefits, with positive effects on eye health and – thanks to their antioxidant activity – even lowering the risk of chronic diseases such as heart disease and cancer.
Another fruit that you can enjoy as a vegetable. You can eat them raw, steamed, stewed, or cooked in a sauce, soup, or stew. Cherry or grape tomatoes are ideal for snacks.
Tomatoes are loaded with the antioxidant lycopene, which may reduce the risk of heart disease.They are also high in vitamin C, potassium, folate and vitamin K.
After dietitians moved away from fatty foods, coconuts have become an excellent choice for planning a keto diet.
They count as fruits, nuts, or seeds, depending on who you ask, but they are good no matter how you classify them. To avoid fructose, consume pulp, not coconut water.
Coconuts contain natural dietary fiber, which perfectly saturates the body; they also offer vitamin B6, iron, magnesium, potassium, zinc, copper and selenium.Plus, coconuts are high in healthy fats, including lauric acid, which raises HDL, or “good” cholesterol.
Strawberries are high in fiber and polyphenols; it is also a good source of manganese and potassium.
In addition, strawberries have excellent antioxidant properties.
Contains many antioxidants: vitamin C, quercetin and gallic acid. This fruit may help prevent cancer, heart disease, and circulatory problems.
Raspberries also contain ellagic acid, a natural compound with additional chemopreventive (anti-cancer) and anti-inflammatory properties.
High in Vitamin C: A glass of blackberries accounts for half the RDA for an adult on a 2,000 calorie diet.
Blackberries are also rich in fiber, vitamin K and manganese. In addition, it helps reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants.
Plums contain vitamins A, C and K, as well as potassium, copper and manganese.
They are also rich in antioxidants that can reduce inflammation and protect your cells from free radicals.
Relatively low in calories and contains vitamin C, vitamin K and manganese. It is also rich in beneficial flavonoids – polyphenolic antioxidant compounds such as anthocyanins.
If you have fruits / berries in your low-carb diet, which ones do you like the most? Or what fruit do you most often use in your recipes? You have 3 choices)
Below is a table of some of the lowest carb fruits, along with their net carbs per 100g and average serving size.
Overall, don’t worry if you feel like pampering yourself with fruit on a keto diet. They are much more nutritious than processed carbohydrate sources, and in moderation will not have much of a negative effect on fat burning.
Use fruits not as a main course or frequent snacks, but as small additions, “seasonings,” etc. For example, they can be a great addition to salads for extra color and flavor, or you can make sugar-free and low-carb jams and canned foods.
Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.
If you choose to eat fruit, stick to fresh, raw, or homemade ones. Avoid fruit juices (other than lemon or lime juice), canned fruits, and fruit snacks.
Detailed and visual guides on what to eat on a ketogenic diet.
Alena is a Registered Dietitian, Recipe Writer and Nutrition Coach, and holds a BA in Nutrition and Dietetics.
Basic keto foods can be purchased at the Ketosh store.rf. There you can find Shirataki noodles, low-carb jams, coconut and MCT oils, coconut and almond flour, coconut milk and cream, psyllium, stevia, erythritol and more.

Plus you can get a 3% discount! To do this, enter the ketodieto coupon during checkout. So you will buy the product at a lower price and support our site 🙂

Go to the store
Hello, what did you have a problem with paying?
Tell me, can you dry coconut flakes?
Hello, 100 g of grapefruit contains 11 g of carbohydrates, so it is best to consume it in moderation.
Can you tell me if you can eat blueberries in moderation? I don’t like blueberries and the rest of the berries too, it’s boring without berries in summer
Hello, in temperate conditions you can, because blueberries are similar to blueberries. But watch your KBJU norm to stay in ketosis
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90,000 ketogenic diet pills

ketogenic diet pills

ketogenic diet pills


What are the ketogenic diet pills?

It is important to mention the possible side effects and contraindications.The strict ban on taking Keto Slim concerns the period of pregnancy and lactation. You should not risk your health in the presence of concomitant diseases of the digestive system (diseases of the liver, kidneys, intestines). Of course, therapy is not recommended when identifying individual intolerance to the components of the complex (high risk of allergic reactions).

Effect of ketogenic diet pills

Natural complex Keto Slim was developed as a natural alternative to pharmacological drugs that activate metabolism and force the body to actively break down fat cells.Such capsules are often mentioned in customer and doctor reviews. It has been proven that if taken correctly (according to the instructions) in a month, you can lose up to 10-12 kilograms of weight without a strict diet and exhausting sports.

Expert Opinion

Keto Diet are effective capsules that help you lose weight quickly and without diets. 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.

How to order

In order to place an order for a ketogenic diet pill, 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.

Customer Reviews:


The process of losing weight with the help of the Keto Slim 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.

Fyokla Pavlovna

After giving birth, I recovered a lot – as much as 3 sizes! She looked at herself in the mirror with horror, but she could not do anything about it. I tried to sit on all kinds of diets: Japanese, buckwheat, protein … And after each of them something happened to me – from diarrhea to pancreatitis.I decided to consider fat burning drugs as an alternative, and my choice fell on Keto Slim. It has a completely natural composition and has no side effects. The capsules do not work like other weight loss products, and this won me over. From the first days of the course, I became much more cheerful and active. The appetite gradually decreased and the fat began to melt. After 2 weeks I received a compliment from my husband, he said that I looked great. In 2 months, I lost all 20 kg that I gained during pregnancy.Keto Slim has dealt with all problem areas !!!

I know very well what a keto diet is that includes a minimum intake of carbohydrates. Several years ago a doctor recommended it to me for health reasons. Then I got really well built and started to feel better. But all my life I could not give up cereals, bread and sweets. When I found out about Keto Dieta, I thought this was my chance … By the way, I did not find negative reviews about it on the Web, I think this is a huge plus.I want to note right away that the remedy works even faster than the original diet. At the same time, I was not at all puzzled about what and when to eat. Although at the end of the course my appetite decreased, and I stopped craving chocolate and starchy foods. Thanks to Keto Slim, I have already lost 9 kg, I want another 5 kg and I will be perfect. I could not even imagine that now they are producing really effective fat burning drugs … Where to buy a ketogenic diet pills? 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 drug Keto Diet – the price of slimming capsules, real customer reviews. Instructions for use, contraindications. Where to buy, the official website of Keto. I want to advise you, do not get fooled by pseudo-scientific names like, the keto diet.(Do you at least know what ketones are?) Life experience tells me that any advertisement, without exception, is an ordinary money scam. How do you yourself understand the expression “burn fat”? Is he really. The KETO DIET is a slimming capsule, the action of which is based on a special technique that breaks down stereotypes. I spent on drink a course (40 tablets) of the Keto Diet. … I want to tell you about these miracle pills. I’ll start with the fact that I met them on vacation in the Crimea, this summer I was resting there with my family, overweight and so dofiga and on vacation everything.Badbed publishes information about counterfeit drugs, badbed. What is Keto Diet Pill? The documents. Despite the fact that the packaging of the Keto diet says “food supplement”, this product is not a dietary supplement, nor is it. How to take the Keto Diet pills. When people find out what the KetoDiet pills are, many questions arise. Ordered “keto diet” capsules. The goods arrived almost a month later. On the second day after taking it, severe abdominal pains began to appear, and then, what is most terrible, the stool was with severe bleeding.It never happened. The keto diet fights fat cells in 2 stages: the first stage of therapy. Diet pills help the body burn fatty tissue and at the same time stabilize the functioning of internal organs. What vitamins and supplements are recommended for the keto diet. The best options for the body to function properly. Read more at KETO.RU. The ketogenic diet is about drastically reducing the proportion of carbohydrates in the menu and increasing the consumption of fat. In this case, the body goes into a state of metabolism when fats are burned as fuel, called.In fact, the keto diet has contraindications – a short list of serious illnesses. … ketogenic diet, ketogenic diet, ketration diet, ketogenic diet. So it is possible and necessary. keto diet, keto diet, keto food, keto diet.





The natural complex Keto Slim was developed as a natural alternative to pharmacological drugs that activate metabolism and force the body to actively break down fat cells. Such capsules are often mentioned in customer and doctor reviews. It has been proven that if taken correctly (according to the instructions) in a month, you can lose up to 10-12 kilograms of weight without a strict diet and exhausting sports.
ketogenic diet pills

It is important to mention the possible side effects and contraindications. The strict ban on taking Keto Slim concerns the period of pregnancy and lactation. You should not risk your health in the presence of concomitant diseases of the digestive system (diseases of the liver, kidneys, intestines). Of course, therapy is not recommended when identifying individual intolerance to the components of the complex (high risk of allergic reactions).

The first thing to know is that the keto diet is !! low carb.In other words, it provides for a radical reduction in the amount of carbohydrates in the diet. You may be wondering: but how can you give up carbohydrates? After all, it is the most important source of energy for everything. Vegetables are a full part of a healthy keto diet, but people often don’t want to 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. … Or what fruit do you most often use in your recipes? You have 3 options).Tomatoes. On the left is a list of fruits that can be eaten on a keto diet. … On a keto diet, you can consume some raspberries, blackberries, and strawberries. You should be careful with blueberries, as the carbohydrates they contain are very fast. The keto diet is a special diet that is mainly based on the intake of high-fat meals. What fruits can be eaten on a keto diet, and which ones to refuse. A keto diet means eating foods that are high in content. 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. But we have found the answer to the question What to do? Let’s be realistic, very few people, when switching to keto, will be able to throw fruits and berries, like Jolie Pitt. N. On a keto diet, it is better 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.List of foods for the keto diet: what to buy. … What fruits can you eat on a keto diet? in LCHF for beginners Keto diet and LCHF with 2 comments. … On a keto diet, we avoid fruits and allow ourselves small amounts of berries. What can you eat on a keto diet? All low-carb foods are suitable for the diet. Your food list should include: Fats. Your keto diet should be high in healthy fats. 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 or a small plum. Fruit on the keto diet is one of the hottest and most popular topics, and it is very often discussed in. What fruits and in what quantity are allowed. … This makes the question of whether fruit can be consumed on a keto diet is not entirely correct. After all, it turns out that there should be something like this for unsweetened fruits on a keto diet.

what will happen if you give up plant foods

How will mood and digestion react and what happens to health if vegetables, fruits and cereals are completely eliminated? Ketocoach Olena Islamkina, creator of the Cilantro ketobiohacking project.ru and the CEO of the sugar-free chocolate brand Rebels tried the carnivore diet and tells what came of it.

“5 chicken legs for breakfast and a piece of buttered steak for dinner. 2 eggs, 2 eggs and butter sauce, lightly salted salmon in the morning and baked pork in the evening. ” – If you are reading this, it means that I was able to write it, which means that I survived on the diet without a single green leaf.

A few weeks ago, the Cilantro team and I came up with an editorial experiment.Everyone chose elimination – removed something from the diet. I chose dairy products, but editor Sabina decided to check out the carnivore diet. Two weeks later, at a planning meeting, she reported: minus 4.5 kg and a significantly increased energy level!

“Witch, not otherwise!” – concluded we, experienced followers of the keto diet. And the next day I decisively chopped off all the parsley.

What is carnivore ration

The Carnivore diet is a diet entirely based on animal products.The Do’s and Don’ts lists on this diet look extremely short and simple. You can: all natural products of animal origin. Not allowed: all plants.

The classic protocol of Sean Baker, the American orthopedic surgeon who put the world on the carnivore, looks like this:

Level 1: All animal products: meat, fish, poultry, seafood and fish, eggs, animal fats and, if there are no problems with tolerance, fatty dairy products, tea, coffee, water, salt, electrolytes (and if necessary, bile and digestive enzymes).

Level 2: only meat, fish, poultry, seafood, salt and water.

Level 3: Meadow-fed beef only, water and salt.

Madness? No, actually. Let’s think logically. Before the advent of agriculture (and this is only 10 thousand years ago), our ancient ancestors had to predominantly carnivore in the winter season. Try to survive on plant food in the forest near Poltava in December. That’s the same.

Meat and animal foods have a bad reputation, but as a keto diet expert I can give a thousand and one reasons why eating meat is okay and even necessary.But is it worth switching to such an extreme diet as carnivore? Let’s figure it out.

For whom is the carnivore diet contraindicated?

Diet has been little studied precisely as an approach to nutrition. We can extrapolate to carnivore the experience of ancestors or data from communities that live in the style of hunter-gatherers, but not the conclusions of large scientific papers.

Nutritionist Sergei Klimenkov believes that it is impossible to switch to carnivore nutrition for pancreatitis – acute or exacerbation of chronic, with chronic renal failure: “With inflammatory diseases of the joints, skin allergies, a vegan diet will work better.Plants cleanse, meat nourishes. And here more cleaning is needed: first by hunger, then vegetarianism, and only then a diet without plant foods. The carnivor suits everyone. This is a species nutrition of a person, this is the only way he should eat. ”

“Almost everyone can find an option. It was meat that made Homo Sapiens the smartest creatures, no matter how strange it may sound from my mouth as an ex-vegan, ”explains carnivore coach Ekaterina Wright. And warns that the diet is contraindicated for the following problems:

– Powerful Eating Disorder
– serious disorders of fat metabolism, sometimes genetic and usually detected in early childhood, such as abetalipoproteinemia
– any acute condition – from gastritis and ARVI to heart attack

Carnivore Diet: Pros

It is very easy to understand: animal products are allowed, all vegetable products are not.You don’t have to count anything – just eat natural foods from hunger until you are full. Here are some of the benefits of dieting:

– gives a quick and comfortable weight loss
– allows you to identify food provocateurs that prevent you from being healthy and happy
– carnivores notice a significant increase in energy – both physical and mental, and even sexual (oh yeah) 90 115
– contains everything you need: essential amino acids and fatty acids. As you know, there are no irreplaceable carbohydrates.

Carnivore Coach Ekaterina Wright tells who should definitely consider diet as a nutritional strategy: “For those who have muscle weakness and just fatigue, which many suffer in our time. Animal food will provide absolutely everything the body needs for health, and even in a bioavailable form. And also indications for a diet – problems with the intestines: bloating, SIBO, dysbiosis, Crohn’s disease. ”

How to switch to a carnivore diet

“Many adherents of the keto diet easily and relatively painlessly switch to carnivore nutrition, since fat metabolism on ketones is already established, the dependence on carbohydrates is gone, and the difference is not very big – a little more protein and even less carbohydrates.The transition to carnivore is difficult, and in many respects psychologically, for ex-vegetarians and vegans. Difficulties are also encountered after PN, as the body needs to remember again what it is like to digest animal fat. From each dietary background, you can move on to carnivore nutrition, only each will have their own speed and their own adaptation, ”explains Katya Wright.

If you eat a little animal food, then you should start with light protein – fish, seafood, gradually add poultry, and then meat, reducing the proportion of plant foods.

“The goal of the diet is to return to specific nutrition and limit the number of provocateurs. In the second case, it is worth using the Baker protocol – first, reduce everything to meat, and then gradually return the products and observe the body’s reactions. If you, like me, believe that eating meat is natural for a person, then the diet can be modernized for yourself. The colder it is outside, the stricter the diet. And in spring and summer you can go all out and eat greens and berries. ”

Carnivore diet: my review

I switched to a plant-free diet after 9 years of the keto diet, and it took me exactly 2 days to get into the rhythm.Now, a month later, I can say that for some time now I have not taken the drug for stomach acidity, which I needed on keto. I got a little more strength (there are already a lot of them on keto), and I lost 2 kg (which, again, is surprising, given the keto experience). But the most amazing thing: a blush appeared on my aristocratic pale cheeks for the first time in many years. What an unexpected bonus!

Example menu on a carnivore diet

Breakfast 1: Lamb on a smoker

Dinner 1: Beef meatballs in bone broth

Breakfast 2: Fried eggs and lightly salted salmon

Dinner 2: Beef Chops, Sauerkraut (I added some fermented foods – this is also an evolutionarily justified diet modification)

Breakfast 3: Cod roe pancakes (mix caviar and egg, fry in ghee or fat) with Bernese sauce

Dinner 3: Chicken wings with chili (I left this spice as it provokes hormesis – positive stress)

90,000 Three Cinderella Diets or A Short Course on Mediterranean, Anti-Aging and Ketogenic Diets

What is Diet?

If you believe the definition from Wikipedia, then a diet is a set of certain rules for eating food.It can be characterized depending on the time and frequency of food intake, as well as on the chemical composition, physical properties and the way it is processed.

The main feature that all diets have in common is prohibition. A ban on the use of certain products, a ban on the use of food at one time or another, etc.

Diets are used, as a rule, in two cases: for medicinal purposes and to lose weight. And the latter, as practice shows, are more popular. And we will talk about them in the next paragraph of our article.

Main types of weight loss diets

If we talk about the types of diets for weight loss, then in practice the following are distinguished:

Mono-diets. Mono-diets are characterized by the use of only one type of product during the entire period of weight loss, for example, buckwheat, kefir, apples, cabbage, etc.

Low calorie. The principle of these diets is simple – eat low-calorie foods. And the amount of consumed kilocalories per day should be from 800 to 1500 units.

By blood group. The selection of products is based on your blood type. For example, the owners of the I group should have meat products on the table, and the owners of the II – fruits, vegetables and cereals.

Intermittent fasting. In this method of losing weight, the main emphasis is not on food, but on the diet. You can eat anything, but only at a certain time.

Alkaline diets. Based on the reduction of acidity in the body.During such diets, it is necessary to give up milk, eggs, grains and meat.

Need to lose weight by summer? Keto diet will help

One of the most popular diets today is the keto diet. Its principle is to start the process of ketosis – the process of breaking down fat in the body. You can start this process by significantly reducing the amount of carbohydrates consumed (up to 20 grams per day). Therefore, the keto diet menu should not contain foods high in carbohydrates.The basis of the diet should be foods high in fat (eggs, cheeses, oils, meat).

Due to its nature, the keto diet should not be used for a long time. And for some it is completely contraindicated, for example, people with type 1 diabetes mellitus, people with renal or hepatic insufficiency, people with chronic diseases of the gastrointestinal tract, pregnant and lactating women.

Anti-aging diet or fight for eternal youth

Any woman, regardless of age, wants to look young and beautiful.But, unfortunately, age does make its own adjustments, and you won’t be able to look 20 years old at 40-50. But looking younger than your age is quite real. The main thing is to eat right.

As part of an anti-aging diet, it is necessary to focus on alkaline foods and try to exclude acidic ones, since they kill collagen, which means they age the skin. The menu should be rich in fruits, vegetables, nuts, as well as protein-rich foods (poultry, eggs, fish). But the consumption of milk, red meat, coffee, alcohol and sugar-containing foods should be reduced as much as possible.

IMPORTANT! It is not recommended to completely exclude acidic foods from the diet. It is advisable to adhere to the 80/20 principle: 80% alkalizing products and 20% acidifying products.

Mediterranean Diet to Prepare for the Sea

The absence of strict restrictions and clear prescriptions for calorie content and nutrient content makes the Mediterranean diet one of the most popular among those who do not particularly want to complicate their diet and limit themselves in some way.

The basis of the diet is the consumption of plant foods. The consumption of red meat is allowed no more than several times a month. And sources of protein should be fish and poultry.

Who is a nutritionist and how much does his service cost?

If you notice that the diet is not working for you, or you just do not want to limit yourself in something, you should seek the help of a dietitian. A dietitian is a nutritionist who is able to tailor or develop a personalized healthy weight loss meal plan for you.Such a plan, unlike diets, does not exclude certain food groups and, in turn, includes all the diet necessary for the normal functioning of the body.

The cost of a dietitian depends on experience and qualifications. An initial consultation with a nutritionist will cost you from UAH 350. But the development of an individual diet is many times more expensive.

The current prices for nutritional consultations can be found at the following link.

Keto Diet Food List | Helpful hints

Do you like simple solutions? Lifehelper has prepared something special for you today! When you are following a nutritional or dietary system, going to the grocery store is often a challenge. What to choose, is this product right for me, and how many calories are in this oil? All these questions just baffle you.

As part of today’s article, we will compile a list of foods for those who decide to try the keto diet.After reading the article, you can simply print the list, make your own adjustments based on your favorite dishes and go to the store.

What is the keto diet

Photo source: pixabay.com

In the beginning it would be good to figure out what kind of ketogenic diet is it? As part of this system, you are encouraged to reduce the amount of carbohydrates in your diet, but maximize your intake of healthy fats and oils. This redistribution allows the body to enter a state of ketosis, in which fat begins to burn for energy.

There are some strict restrictions on the keto diet, but otherwise it is quite flexible, so you will definitely not be bored and monotonous.

List of products for the keto diet

So, we start planning our purchases. For your convenience, we have divided the entire list into small groups, approximately the way it happens in supermarkets.

Dairy products

Photo source: pixabay.com

  • sour cream,
  • butter,
  • unsweetened yogurt,
  • cream cheese,
  • hard cheese,
  • cream,
  • ghee.

Vegetable oils

  • virgin olive oil,
  • coconut oil,
  • peanut and almond oil.

Fish, seafood

Photo source: pixabay.com

  • canned sardines and tuna,
  • salmon,
  • shrimp,
  • lobsters,
  • crabs.



Photo source: pixabay.com

  • pork tenderloin,
  • chicken,
  • steak,
  • bacon,
  • beef,
  • salami,
  • prosciutto.

Vegetables, greens

Photo source: pixabay.com

  • Romaine lettuce,
  • broccoli,
  • spinach,
  • mushrooms,
  • radishes,
  • garlic,
  • cucumbers,
  • 48 cauliflower ,

  • bell pepper,
  • asparagus,
  • ginger.

Fruits, berries

  • strawberries,
  • blueberries,
  • raspberries,
  • avocados,
  • cherries.


  • almonds,
  • hazelnuts,
  • peanuts,
  • walnuts.

Now you will not be confused in the store! Just do not forget to share the article on social networks with friends who also adhere to this diet.

By the way, if you are looking after your health, you should know about the benefits of cinnamon!

what is it and what it is eaten with

For breakfast – scrambled eggs, avocado, bacon and coffee with the fattest cream, for lunch – a portion of rich broth, for dinner – a steak with garlic butter and a generous handful of green salad.It may seem that this is the daily diet of a person who wanted to spit not only about his waist circumference, but also about his health. In fact, this is what a typical day on the keto diet looks like.

The ketogenic diet, or simply keto as those who are interested in it, are a type of low-carbohydrate diet in which a high intake of fat is important: up to 80 percent of the daily calories a person gets from them. For untrained people, like most specialists brought up in the classical system of nutritional coordinates, these numbers cause genuine horror.”You will die of a heart attack at 40″, “Your kidneys will tell you goodbye very soon”, “The brain will have nothing to eat, it needs sugar” – these and other “life-affirming” predictions are constantly poured into the address of those who decided to change their more usual most of the set of products for ketoration. But while some continue to fear and intimidate the most terrible consequences of the keto diet, others successfully get rid of extra pounds, and with them from a whole range of health problems: allergy and asthma attacks, heartburn and indigestion, eczema, acne and many others.

Glucose Move Over!

The principle of the keto diet is based on a natural mechanism inherent in the human body – ketosis. This is a way to obtain energy not from glucose, but from ketone bodies, which, in turn, are produced from fats, or rather, from fatty acids. This mechanism allowed humans to survive in a time when food was a much greater luxury than it is today. This is often forgotten by opponents of keto, insisting that the brain would die without sugar – if this were so, humanity would have lost the chances of survival many millennia ago, when the caveman had at best rare seasonal berries and fruits at his disposal.The brain really cannot live without glucose, but the modest amount that it needs to function, the body gets not only from vegetables, nuts and other foods containing carbohydrates, but also from non-carbohydrate compounds, such as protein. This process is called gluconeogenesis. Newborn babies breastfed in ketosis are constantly, and the body of an adult switches to it in a state of hunger, including during sleep or strict fasting.

In ketosis, the body gradually undergoes miraculous metamorphoses: cells are cleared of metabolic debris, and mitochondria, small “factories” for energy production, are restored.A low level of insulin, which is maintained in the absence of carbohydrates, leads to the normalization of metabolism and the hormonal system, a gradual cessation of inflammatory processes, including hidden ones, and a decrease in bad cholesterol in the blood. All this most clearly affects the well-being and health – happy examples when people who switched to ketogenic nutrition successfully refused to take a handful of pills every day, more than enough.

Filter in action

There is an important nuance in the transition to the keto diet, which is often not taken into account by “recruits”: in this diet and, even more broadly, in this lifestyle, awareness and quality of what we consume is very important.You can enter ketosis by eating margarine and sausage with an unknown composition, but you will not be able to improve your health. Those who decide to make such a transition gradually learn to choose really nutritious and wholesome foods, learn to cook tasty and favorite food for themselves, and not to “stuff” a slightly windy sandwich from a vending machine in the office. The difficulties faced by ketone people who decide to follow this type of diet according to all the rules are a clear indicator of what is wrong with the modern food industry.You will have to look for sugar-free meat products or mayonnaise without harmful trans fats, and there is a great chance that there will be no suitable products in the first supermarket you come across, if at all. Snacking on the go is also usually not an option: 99 percent of fast food contains a record amount of simple carbohydrates, and along with them, low-quality fat like margarine or palm oil.

Rarely, but aptly

The good news is that most keto adopters only eat a couple of times a day: this meal is so nourishing that it’s enough energy and a comfortable feeling of satiety to last all day.No containers and trays, no sugar surges, weakness and bad mood that can only be corrected by eating. Many, completely getting off the “sugar needle”, generally cease to pay attention to sweets, pastries and fast food – they simply do not want these products anymore. How they do not want to return to lethargy, apathy, sleep disturbances and seemingly harmless sores, gradually leading to much more serious ones, which, alas, go hand in hand with the standard diet of a modern person.

Celebrity On Keto

More celebrities are joining the ketogenic movement, which is not surprising as this type of diet allows you to effortlessly maintain weight, look great and feel the same way.Halle Berry, Gwyneth Paltrow, sisters Kourtney and Kim Kardashian, basketball player James LeBron, Megan Fox, Adriana Lima and many others have already been seen among them.

Megan Fox

Adriana Lima

Halle Berry is a longtime keto fan. The actress even shares the menu with subscribers in a special group on Instagram

What to eat and what to avoid

The basis of the diet is:
  • high-quality fats: butter and ghee, coconut and olive oil, lard and other animal fat, avocado and oil from it can be added to food generously and without fear;
  • fatty types of meat and fish, seafood, eggs, offal;
  • all types of vegetables that grow above the surface of the earth;
  • moderate quantities of unsweetened berries and fruits;
  • quality nuts;
  • fatty dairy products (cream, sour cream, sometimes cottage cheese and natural yogurt), as well as, if desired, cream and coconut milk.

The keto diet completely eliminates grains from the diet – no oatmeal for breakfast, no buckwheat, quinoa and rice, even the wildest. Sugar is also absolutely prohibited, including “healthy” natural substitutes – agave syrup, Jerusalem artichoke and others, honey and even more so fructose from the healthy food departments. Those who cannot live without sweets can eat stevia, erythritol, and a monk fruit substitute.

Root crops are eaten with caution and moderation, preferably cold – so the starch in their composition goes into a stable state, is practically not absorbed in the intestines and has little effect on glucose levels, but it feeds the bacteria we need.You won’t have to indulge in sweet fruits either, although from time to time ketoadepts allow themselves, for example, a piece of watermelon in season or a handful of cherries. Seed oils – sunflower, sesame, pumpkin and others, as well as rapeseed, soybean, corn – are not welcome in keto due to their high processing and the ability to provoke inflammation. As well as all products, the composition of which is not immediately clear, are not welcome – if you do not know what is in it, do not eat.

Memo for a beginner

Ketosis is often confused with ketoacidosis – abnormally high levels of ketones in the blood, leading to acidification.Moreover, even some doctors sin with this confusion, although the difference between these states is described in any textbook on biochemistry. If ketosis is an absolutely natural and normal state of the human body, then ketoacidosis is really dangerous, but it happens only to those who suffer from serious diseases. For example, type 1 diabetes. That is why it is better to switch to ketogenic nutrition for those who cannot boast of the absence of such diagnoses in their medical records, under the supervision of a doctor. Everyone else can do it on their own – gradually eliminating high-carbohydrate foods from the diet.

Text: Irina Urnova