Which fruits can you eat on a ketogenic diet. How many carbs are in keto-friendly fruits. What are the best low-carb fruit options for keto. How to incorporate fruits into a keto meal plan without breaking ketosis. What are the nutritional benefits of eating fruits on keto.

Understanding the Ketogenic Diet and Fruit Consumption

The ketogenic diet is a high-fat, low-carbohydrate eating plan that aims to induce a metabolic state called ketosis. In this state, the body burns fat for fuel instead of carbohydrates. While fruits are generally considered healthy, many are high in carbs and sugar, making them challenging to incorporate into a keto diet. However, some fruits can be enjoyed in moderation without disrupting ketosis.

The Carbohydrate Content in Fruits

Carbohydrates are the primary concern when selecting fruits for a keto diet. Most fruits contain natural sugars and starches that can quickly add up to your daily carb limit. On a standard ketogenic diet, carb intake is typically restricted to 20-50 grams per day. This means that even small portions of high-carb fruits can potentially kick you out of ketosis.

Balancing Nutrition and Ketosis

While limiting fruit intake, it’s crucial to ensure you’re still getting essential vitamins, minerals, and fiber in your diet. Keto-friendly fruits can help bridge this nutritional gap when consumed in appropriate amounts. The key is to choose low-carb options and control portion sizes to maintain ketosis while benefiting from the nutrients fruits provide.

Top Keto-Friendly Fruits to Include in Your Diet

Despite the carb restrictions, several fruits can fit into a ketogenic lifestyle when consumed in moderation. Here are some of the best low-carb fruit options for keto dieters:

• Avocados
• Berries (strawberries, raspberries, blackberries)
• Lemons and limes
• Coconut
• Olives
• Tomatoes
• Star fruit

Avocados: The Keto Superfruit

Avocados are an exceptional choice for keto dieters. They are high in healthy fats and low in net carbs, making them ideal for maintaining ketosis. A 100-gram serving of avocado contains only 1.9 grams of net carbs while providing 15 grams of heart-healthy monounsaturated fats. How can avocados benefit your keto diet? They’re rich in potassium, fiber, and vitamins K, C, and B6, supporting overall health while keeping you in ketosis.

Berries: Nature’s Low-Carb Sweets

Berries are among the lowest-carb fruits available, making them a popular choice for keto dieters. Strawberries, raspberries, and blackberries are particularly keto-friendly. A 100-gram serving of strawberries contains about 6 grams of net carbs, while the same amount of raspberries has 5 grams. Blackberries are slightly higher at 5.5 grams per 100-gram serving. These berries are also packed with antioxidants and fiber, providing additional health benefits beyond their low carb content.

Fruits to Avoid on a Ketogenic Diet

While some fruits can be incorporated into a keto diet, others should be avoided due to their high carbohydrate content. Here’s a list of fruits that are typically too high in carbs for a ketogenic lifestyle:

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

These fruits contain significantly more carbs and sugars per serving, which can quickly use up your daily carb allowance and potentially disrupt ketosis. For example, a medium banana contains about 27 grams of carbs, which is more than half of the typical daily carb limit on a keto diet.

The Nutritional Benefits of Keto-Friendly Fruits

Despite the limited options, the fruits that are suitable for a keto diet offer a range of nutritional benefits. These low-carb fruits can provide essential vitamins, minerals, and antioxidants while helping you maintain ketosis.

Vitamin C and Antioxidants

Many keto-friendly fruits are rich in vitamin C and antioxidants. Berries, in particular, are known for their high antioxidant content. These compounds help protect your cells from damage caused by free radicals, potentially reducing the risk of chronic diseases. How do antioxidants benefit keto dieters? They may help reduce inflammation and oxidative stress, which can be particularly beneficial during the initial adaptation to a ketogenic diet.

Fiber for Digestive Health

Fiber is an essential nutrient that’s often lacking in low-carb diets. Fortunately, many keto-friendly fruits are good sources of fiber. Avocados, berries, and coconut all provide significant amounts of fiber, which can help support digestive health and promote feelings of fullness. Adequate fiber intake is crucial for maintaining healthy gut bacteria and regular bowel movements, even on a ketogenic diet.

Incorporating Fruits into Your Keto Meal Plan

Successfully incorporating fruits into a keto diet requires careful planning and portion control. Here are some strategies to help you enjoy fruits while maintaining ketosis:

1. Use berries as toppings for keto-friendly yogurt or chia puddings
2. Add sliced avocado to salads or use it as a base for smoothies
3. Use lemon or lime juice to add flavor to water or as a dressing for salads
4. Incorporate olives into keto-friendly appetizers or main dishes
5. Use coconut flakes as a topping for keto desserts or in baking recipes

When adding fruits to your keto meal plan, always measure portions carefully and track your carb intake to ensure you’re staying within your daily limit. Using a food scale and a reliable carb-counting app can help you maintain accuracy.

The Impact of Fruits on Ketosis

While keto-friendly fruits can be part of a healthy ketogenic diet, it’s important to understand their potential impact on ketosis. Even low-carb fruits can affect blood sugar levels and ketone production if consumed in excess.

Glycemic Index and Glycemic Load

The glycemic index (GI) and glycemic load (GL) of fruits can influence their effect on blood sugar and ketosis. Low GI and GL fruits are generally better choices for maintaining stable blood sugar levels. For example, berries have a lower GI compared to tropical fruits, making them a better option for keto dieters. How does this affect ketosis? Foods with a lower GI and GL are less likely to cause significant insulin spikes, which can interfere with ketone production.

Individual Tolerance and Metabolic Flexibility

It’s important to note that individual responses to fruit consumption can vary. Some people may be able to consume slightly more carbs from fruits without disrupting ketosis, while others may need to be more restrictive. Factors such as metabolic health, activity level, and overall diet composition can influence how your body responds to fruit intake on a keto diet.

Alternatives to Fruits on a Keto Diet

For those who find it challenging to fit fruits into their keto macros or who want to expand their options, there are several low-carb alternatives that can provide similar nutritional benefits:

• Vegetables: Many low-carb vegetables can provide similar nutrients to fruits. Options like bell peppers, broccoli, and spinach are rich in vitamins and antioxidants.
• Herbs and Spices: Fresh herbs like basil, cilantro, and parsley can add flavor and nutrients to your meals without adding significant carbs.
• Supplements: In some cases, targeted supplementation may be necessary to meet nutritional needs typically provided by fruits.

These alternatives can help ensure you’re getting a wide range of nutrients while strictly limiting carbohydrate intake. However, it’s always best to consult with a healthcare professional or registered dietitian before making significant changes to your diet or starting a supplement regimen.

Monitoring Your Fruit Intake on Keto

Successfully incorporating fruits into a ketogenic diet requires careful monitoring and adjustment. Here are some strategies to help you maintain ketosis while enjoying the benefits of fruit consumption:

Tracking Tools and Apps

Utilizing nutrition tracking apps can be invaluable for keto dieters. These tools allow you to log your food intake, including fruits, and track your macronutrient ratios. Popular apps like MyFitnessPal or Cronometer offer extensive food databases that include nutritional information for a wide variety of fruits. How can these apps benefit keto dieters? They provide real-time feedback on your carb intake, helping you stay within your daily limits and maintain ketosis.

Ketone Testing

Regular ketone testing can help you understand how your body responds to fruit intake on a keto diet. There are several methods for measuring ketones, including urine strips, breath analyzers, and blood ketone meters. By testing your ketone levels before and after consuming fruits, you can gauge their impact on your state of ketosis and adjust your intake accordingly.

Remember, the goal is to find a balance that allows you to enjoy the nutritional benefits of fruits while maintaining a state of ketosis. This may require some experimentation and fine-tuning of your diet over time.

As you navigate the world of keto-friendly fruits, keep in mind that moderation and careful selection are key. By choosing low-carb options, controlling portions, and monitoring your overall carb intake, you can successfully incorporate fruits into your ketogenic lifestyle. This approach allows you to enjoy the flavor and nutritional benefits of fruits while staying true to your keto goals.

Ultimately, the ketogenic diet is highly individualized, and what works for one person may not work for another. Listen to your body, pay attention to how different fruits affect your ketosis, and adjust your diet accordingly. With patience and persistence, you can find the right balance of fruits and other foods that support your health and wellness goals on the ketogenic diet.

What and How Much to Eat

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SOURCES:

Harvard University Graduate School of Arts and Sciences: “Natural and Added Sugars: Two Sides of the Same Coin.”

Harvard T.H. Chan School of Public Health: “Carbohydrates.”

Caroline West Passerrello, registered dietitian nutritionist, Pittsburgh.

EXCLI Journal: “Watermelon lycopene and allied health claims.”

U.S. Department of Agriculture: “Watermelon, Raw,” “Melons, cantaloupe, raw,” “Strawberries, raw,” “Avocados, raw, all commercial varieties,” “Prune, dried, uncooked.”

Produce for Better Health Foundation: “Cantaloupe.”

University of Arizona, College of Agriculture & Life Sciences: “Honeydew Melons.”

UPMC Health Beat: “Melons: A Healthy Poolside Snack.”

University of Florida, IFAS Extension: “Facts about Vitamin C1.”

Michigan State University: “Low carb fruits — 15 grams or less per serving.”

apache.org/xalan”>USDA SNAP-Ed Connection: “Raspberries.”

Seattle Children’s Hospital: “15 Gram Carbohydrate Food List.”

University of Illinois Extension: “Growing Strawberries,” “Raspberries & More.”

Berry Health Benefits Network: “Blackberries.”

Johns Hopkins Medicine: “5 Foods to Improve Your Digestion.”

Rutgers, New Jersey Agricultural Experiment Station: “Health Benefits of Peaches: A Delicious Summer Fruit.”

Rush University Medical Center: “How to Pick Your Proteins and Carbs.”

University of California Agriculture & Natural Resources: “Question: What kind of fruit is the avocado?”

apache.org/xalan”>Emory University: “Superfoods: The Avocado.”

Richmond GP Out of Hours Service: “Health Benefits of Pineapple.”

Michigan Fitness Foundation: “Plums.”

Washington State University Magazine: “Plums.”

What You Can and Can’t Eat on the Keto Diet — Eat This Not That

The keto diet doesn’t seem to be going anywhere anytime soon. The high-fat, low-carb eating style has been touted as a way to lose weight, increase your energy, boost your brainpower, and feel better overall. And compared to other diets with an incredibly long list of dos and don’ts—looking at you, Whole30!—it’s a little easier to follow.

How does keto work?

There’s one prime aspect that sets keto apart from all the other eating plans out there: It helps people achieve the results they want by getting their bodies to enter a fat-burning state. This is known as ketosis, something that occurs when you eat a high amount of fats, a low amount of carbs, and a moderate amount of protein.

“Nutritional ketosis is a powerful metabolic state during which the body is burning primarily fat (ketones are derived from fats),” says keto expert Shawn Wells, RD. “It’s becoming increasingly apparent that elevated ketones have an array of important signaling functions, like regulating inflammation and gene expression. And the metabolic shift to increased ketone utilization may be the secret behind a majority of the benefits of the ketogenic diet.”

What happens during ketosis?

Being in that desired deep state of ketosis has helped people achieve higher energy levels, better cognitive clarity, and an up-shift in their brain processing speed, says Wells. And those are just a few of the potential benefits that can be achieved through the keto diet.

“A well-formulated ketogenic diet can support a long list of health benefits,” Wells says. “That includes weight management, appetite management, metabolic health and glycemic control, heart health, healthy aging, and improved markers of inflammation and oxidative stress.”

What are the drawbacks to the keto diet?

With that being said, there are also some downsides to keto to be aware of before you jump right in. Because it’s a very restrictive diet, it’s easy to gain weight back after you end the diet if you don’t come off it correctly—aka following it for a few days a week or for a few weeks each month, according to research from Harvard Medical School. In addition, there’s also the dreaded “keto flu” to think about. But if you want to give it a try, here’s exactly which foods you can and can’t eat on the keto diet.

What can you eat on the keto diet?

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These are keto diet-approved foods that can help your body stay in ketosis.

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Meat and seafood are allowed on the keto diet, and the options are pretty much endless. Anything processed (like bacon and sausage) should be limited on the keto diet.

Meats and seafoods you can eat when going keto include:

You can also eat high-protein, low-carb plant-based options, like:

Another protein-rich food allowed on the diet is eggs.

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While eating your veggies is important, not all of them are allowed while following the keto diet. Luckily, there are still plenty of options available for your choosing. Wells says the vegetables you can have on the keto diet include non-sweet veggies, which are foods like:

• broccoli
• cauliflower
• kale
• asparagus
• cabbage
• cucumber
• spinach
• bell peppers
• Brussels sprouts
• zucchini

Essentially, you can eat everything but root veggies or anything that’s too high in carbohydrates.

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Because of the high amounts of carbs in fruit, most options aren’t allowed on the keto diet. What fruits are allowed, though, are:

• avocados
• blueberries
• blackberries
• raspberries

“You can have fruit on keto if you stick to five percent or less total carbohydrates. Stick with berries, or even a Granny Smith apple with peanut butter, as long as it fits your ratios and total carbs for the day,” Wells says. “Some people who have a high amount of lean body mass and/or a large amount of muscle may have higher carbohydrate needs, and thus may be able to include more fruit.”

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Being that this is a high-fat diet, most fats and oils are allowed on keto as long as they’re the healthier options like:

Not every oil is A-OK, though: There are some oils, such as canola oil and sesame oil, that aren’t keto-compliant.

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High-fat dairy is also allowed on keto, going along with the high-fat theme. These keto-approved dairy products include:

• heavy cream
• cheese
• cream cheese
• sour cream

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Some more high-fat staples that can stay in your diet are nuts and seeds. A wide range is allowed on keto, including:

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Sugar is allowed on keto, but not a lot. “You can eat it in moderate amounts as long as you’re sticking to your carbohydrate macros (less than five percent),” Wells says. “But a high amount of sugar is going to quickly put you over this amount.”

Because of the restriction, there are very few sugar options you can use sparingly, including:

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Surprise! Alcohol is allowed on keto. Well, some of it. There are certain types you will no longer be able to drink, but you can enjoy these drinks on the keto diet:

• hard liquor
• dry wine
• champagne

Even though you’re able to have these choices, it’s still not advised to have them often.

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Because you’re trying to avoid refined sugar, finding condiments at the grocery store can be tough. As long as you find options that don’t contain any added sugar, you’re good to go. That typically means things like:

• unsweetened ketchup
• avocado oil mayo
• sugar-free BBQ sauce

What can’t you eat on the keto diet?

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These are the no-gos when you’re on keto.

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If you’re a potato fan, you might want to sit down for this. “Root veggies and tubers are automatically going to contain higher amounts of carbohydrates,” Wells says. Because of that, these root veggies are all banned on keto:

• regular potatoes
• sweet potatoes
• carrots
• beets
• turnips

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While fruit is packed with body-boosting vitamins, most of it—all except for berries—gets the boot on the keto diet.

That means the fruits you can’t eat on keto include:

• bananas
• watermelon
• pineapple
• mango
• peaches
• cherries
• pears

This also includes juice and smoothies.

RELATED: No-sugar-added recipes you’ll actually look forward to eating.

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While high-fat dairy is allowed, low-fat dairy isn’t. When you’re on the keto diet, you better forget about skim milk, fat-free yogurt, and any other choice in the category.

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As if saying goodbye to potatoes wasn’t hard enough, the low-carb aspect of the keto diet also requires you to ban most grains from your life.

The grains you can’t eat on keto are:

• wheat
• rice
• oats
• quinoa
• bulgur
• millet

You also can’t have grain products on keto, including:

• cereal
• bread
• pasta
• crackers
• corn
• popcorn

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Despite all their benefits—including bettering your heart health and lowering your risk of developing diabetes—legumes are no-nos on keto. This includes no:

• black beans
• lentils
• peas
• chickpeas
• kidney beans
• soybeans

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While there are a couple of sweeteners allowed on keto, the majority aren’t, which include:

• cane sugar
• honey
• maple syrup
• agave nectar
• Splenda

You also can’t have sweets. That means no more candy, chocolate, ice cream, or cookies.

“The great thing about a keto diet is that it’s going to make you back off the sugar, back off the starches, and cut back on the processed carbohydrate foods that fill the center of every grocery store in bags and boxes,” Wells says. “Because of that, you’re going to get more into whole foods and begin to break yourself of that addiction.”

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Healthier high-fat oils like olive oil and avocado oil are allowed on keto, but many are not.

The off-limit oils on keto include:

• canola oil
• soybean oil
• peanut oil
• sesame oil
• sunflower oil

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While you’re good to go on hard liquor and champagne, say goodbye to these drinks on the keto diet:

• beer
• cider
• sweet wines
• any alcoholic beverage that’s made with a lot of sugar. (Aka, basically any mixer, ever.)

It’s important to talk to your doctor before starting any diet, and the same is true for a keto diet. As you can see from this list, there are plenty of healthy options, like fruit and legumes, that aren’t keto-compliant. The keto diet is great for increasing your intake of protein and whole foods, but keep in mind that this is a pretty restrictive diet to follow.

Fruit on the Ketogenic Diet

The ideal keto fruit is the high-fat, low-carb avocado.

Image Credit: Westend61/Westend61/GettyImages

Fruits are a type of food typically considered to be an essential part of a healthy diet. However, fruit isn’t only rich in vitamins and minerals — it’s full of carbohydrates and sugars. This means that if you’re adhering to a ketogenic diet, it can be challenging to consume most types of fruits.

Read more: Curious About Keto? Start With These 10 Recipes

Eating Fruits on Ketogenic Diets

High-protein, low-carbohydrate and ketogenic diets have become extremely popular for losing weight. Diets like these include the Atkins and paleo diets. The ketogenic diet is different from other similar diets as it focuses on drastically reducing your carbohydrate (and consequently, sugar) consumption while increasing your fat and protein intake.

In contrast, the Atkins diet is a low-carbohydrate diet that allows you to eat more protein and carbs than the ketogenic diet, while paleo diets focus on selecting foods that were consumed before farming became popular and don’t necessarily restrict your carb intake. In general, people adhering to ketogenic diets consume only between 20 and 50 grams of carbohydrates per day.

This strict restriction in carbohydrates means that a lot of foods need to be eliminated. Foods that are normally considered healthy, like fruits, have a high carb content — and the general rule is that the higher the number of carbohydrates the less of that food you can have on a ketogenic diet. Unfortunately, this means that many otherwise healthy, high-carb fruits, like apples and bananas, must be eliminated, eaten rarely or eaten only in very small amounts.

However, the need to eliminate carbohydrate-rich foods does not mean that all fruits must be removed from your daily diet. In fact, several high-fat, low-carb fruits, like coconut and avocado, are staples of the ketogenic diet. Ultimately, finding good keto fruits just involves identifying fruits with low carb content, so that you can consume healthy, sweet foods without affecting ketosis.

Keto-Friendly Dietary Staples

The ideal keto fruit is a high-fat, low-carb fruit. The two obvious choices here are coconut and avocado. Looking at ketogenic diet plans, you’ll always see fat — that’s the whole point of the diet, after all. However, it’s important to diversify your fats. Don’t always opt for milk products; instead, try swapping your whole milk for coconut milk or trading your butter for avocado butter.

Coconut offers nutritional and medicinal properties from its fatty acid content. This means that every time you use ingredients such as coconut oil or coconut milk, you’re obtaining a ton of beneficial nutrients while still adhering to your ketogenic diet. Coconut products are some of the easiest ingredients to integrate into smoothies, stews and soups. Just make sure there aren’t any added sugars in any of the coconut products you use.

Avocados are just as much of a staple as coconut on the ketogenic diet as their neutral flavor allows them to be used in many types of dishes. There are many varieties of avocados to choose from, but most avocados are rich in vitamins and minerals (like B vitamins and vitamins C, E and K) and also contain beneficial antioxidants.

Avocado is also full of fats — and what’s great is that these are heart-healthy monounsaturated fats that benefit the heart and support weight management. A 2013 study in the Nutrition Journal showed that eating avocados can even increase feelings of fullness, which can help promote weight loss.

Read more: 8 Cool Things You Can Do With Avocados

Other Low-Carb Fruits

Although avocado and coconut are some of the most popular keto-friendly fruits, they aren’t your only options. Keto fruit options that will sate your sweet tooth while adding nutritive value range widely in sugar and carbohydrate content. Certain fruits have just over a gram of sugar per serving, while others may have 10 grams or more.

People who are consuming ketogenic diets with daily carbohydrate limits of 50 grams per day might consider small portions of certain fruits keto friendly, while those adhering to the stricter 20 grams-a-day diet would avoid the vast majority of fruits.

Many fruits have about 10 grams of sugar and about 15 grams of total carbs per serving , including Asian pear, casaba melon, cantaloupes and grapefruit. However, few people who are following ketogenic diets want to give up that many carbs to a single serving of fruit.

Certain fruits, like guava, apricot and berries have enough sugar and total carb content per serving to make them unfeasible to eat on a keto diet. However, they are so small that a moderately sized, individual fruit (a fraction of a typical portion) can easily be integrated into a ketogenic diet.

Neutrally flavored fruits like starfruit, tomatoes and rhubarb are also popular on the ketogenic diet. Starfruit and tomatoes have less than 5 grams of sugar per serving (with 9 and 6 total carbohydrates, respectively), while rhubarb has less than 1.5 grams of sugar and 5.5 total carbs.

These fruits aren’t likely to satisfy your sweet tooth, but they can easily be incorporated into keto-friendly desserts or smoothies. Olives also have virtually no sugar and few carbs per serving — but these are usually served pickled and likely aren’t what you’re looking for in keto-friendly fruit options.

Keto-Friendly Berries

Berries are among the most popular fruits on ketogenic diets. It’s easy to throw them into smoothies, integrate them into desserts or even eat half a serving as a snack. Keto-friendly berries include blackberries, raspberries, strawberries, blueberries, cranberries and currants. Of course, not all berries are created equal, as their sugar and carb content may differ.

Strawberries and currants have fairly high sugar content in the 7 to 9 gram-per-cup serving range. Cranberries and raspberries, on the other hand, only have between 4.5 and 5.5 grams. You should be aware that it’s not just about sugar, though — the total carbs in raspberries come out to 14.7 grams per serving, while cranberries have 13.4 grams per serving. Despite this, it’s easy to have half a serving of any of these berries as part of a dessert or morning smoothie and still be within keto diet parameters.

Keto-Friendly Citrus

Citrus fruits can be keto-diet friendly, which is great since they’re packed full of flavor. Citrus fruits like lemons and limes often need only the tiniest squeeze in a recipe to pack a powerful punch. This means that you get all of the flavors, none of the calories and virtually no sugar or carbs.

Limes and lemons have very little sugar: just 1.1 grams and 1.5 grams per fruit, respectively. Citrus fruits like these can be used in keto-friendly foods like cauliflower hummus, mayonnaise and smoothies. A quick twist in any meat or fish recipe will greatly enhance most meals. Lemons and limes are also a source of vitamins, minerals and antioxidants, which have been linked to various health benefits.

Other popular citrus fruits, like oranges, grapefruit and tangerines, have higher sugar content. Oranges, for example, have about 17 grams of sugar and 21.3 grams of total carbs in each fruit. While this doesn’t mean you can’t have a small piece of fruit like this on occasion, too much will easily knock you out of ketosis and interfere with your ketogenic diet.

Fruits to Avoid

Most fruits are high in carbs and a natural source of sugar. This means that delicious, sweet fruits like mangoes, pomegranates, lychee, pears, kiwi, bananas and even apples may not make great choices if you’re trying to stick with a ketogenic diet. Not being able to have apples on the keto diet may surprise you — after all, apples have such a good reputation for being healthy!

Unfortunately, all of these fruits are high in carbs and sugar. To put this into context, if you were to eat a whole mango, you’d be consuming more than 30 grams of sugar and 50 grams of carbs. Bananas are also high sugar and carbs — very unfortunate since they’re so useful for smoothies. If you’re looking for that creamy texture, you can always replace them with the keto-friendly avocado as an alternative.

Dried fruits also have a substantial amount of sugar. This means that you want to stay away from raisins, sultanas, currants and other dried fruits like dates, prunes and dried apricots. A cup of raisins can have about 100 grams of sugar: definitely not keto friendly!

Fruit Juices and Ketogenic Diets

One of the foods that people must completely eliminate while adhering to ketogenic diets is fruit juice. This is because fruit juices are a concentrated source of carbohydrates and sugar, and some may have added sugars. If you think there’s already a lot of sugar in that mango or apple, don’t even consider going near most commercially produced juices.

According to Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital, fruit juices and other from-concentrate products can increase your blood sugar and your calorie consumption. This means that juices are very keto unfriendly. You also want to be careful about making your own juice at home, even from vegetables. Juicing your fruits and vegetables concentrates the carbs and sugar and may be too much on your low-carb diet.

Sweet, Keto-Friendly Alternative Foods

Alternative ways to obtain your sweet fix in a healthy, keto-friendly way can be to use sweet vegetables. For example, beets, which have a wide variety of health benefits, have only 5.5 grams of sugar per 2-inch beet and 7.8 grams of carbs. Kohlrabi is another vegetable considered to be sweet and it has just 3.5 grams of sugar and 8.4 grams of carbs per cup. You can easily sweeten these vegetables even more by using keto-friendly cooking methods or use them in smoothies.

An alternative way to get your sweet fix in a keto-friendly diet is through fruit shakes or milkshakes. You can make your own shakes and use alternative, keto-friendly sweeteners or purchase premade shake mixes. The Atkins diet shakes, for instance, are low-carbohydrate, protein-rich shakes available in a variety of sweet flavors (anything from French vanilla to strawberry).

Certain shakes, like Atkins Plus Shakes, are suitable for meal replacement. This means you can drink one and even throw in a few extra fruits while getting all of your recommended daily nutrients. Occasionally having products like these can help you get your sweet fix while staying within the restrictions of the ketogenic diet.

Read more: 11 Low-Carb Breakfast Shakes

Keto-Friendly Alternative Sweeteners

Keto-friendly sweeteners that can enhance your low sugar, low carb fruits and vegetables exist in abundance. These include sweeteners like:

• Stevia, a plant extract taken from the South American plant Stevia rebaudiana, a type of sunflower.

• Erythritol, a noncaloric sweetener known for having no side effects compared to other alternative sweeteners.

• Xylitol, a natural sweetener produced from plants or yeasts.

• Monk fruit powder, an extract of the monk fruit plant that can help regulate insulin in the body.

Any of these sweeteners can help you stick with your ketogenic diet, keep your carbohydrates and sugars low and still obtain your sweet fix. Many are indigestible, which means they don’t become carbohydrates at all, and your body just excretes them as waste. Just make sure that if you opt to use fruit powders like lucuma and monk fruit powder, no extra sugars have been added.

15 Keto-Approved Fruits | On The Table

Also known as “keto,” the ketogenic diet has become increasingly popular amongst dieters in hopes to lose weight. 

Keto is a very high-fat, low-carb diet. About 75 to 80 percent of daily calories come from fat. This often equates to eating 50 grams or less of carbs per day. 

The drastic reduction of carb intake puts the body into a metabolic state known as ketosis. This is a process in which the body produces ketones from body fat, using them as energy. 

With the amount of carbs limited to stay in ketosis, people often wonder if you can eat fruit on keto. But fruits offer valuable nutrients that can lead to numerous health benefits.

So rather than avoiding “nature’s candy” altogether, incorporate these low-carb fruits into a keto meal plan.

Keto-Friendly Fruit List

The keto fruit list below ranks carbs from the lowest to the highest. Carb content is also valued in grams and based on a 100-gram (g) serving size. 

1. Tomatoes

Carb content: 3.89 g

Whether believed as a fruit or vegetable, tomatoes are keto regardless.

In addition to being low in carb, tomatoes are well-known for their lycopene content. Lycopene is carotenoid that gifts tomatoes their color and a powerful antioxidant that may protect against a variety of chronic diseases.

Enjoy various types of tomatoes, including cherry tomatoes and plum tomatoes. Just beware of tomato products, such as soups and sauces, often laden in sugar. 

2. Olives

Carb content: 6.06 g

Like avocados, olives are a unique fruit growing from the olive tree. 

They are low in carbs while being rich in healthy fat, which is why they are extracted to produce olive oil.

Olives tend to be salty, too, which is important on a keto diet to fight the “keto flu.”

3. Watermelons

Carb content: 7.55 g

Watermelon is keto-friendly mostly in part to its high water content, which leaves small room for carbs to take over. And being 91 percent water, the luscious fruit is a valuable hydration source.

Watermelon contains lycopene like tomatoes, which gives the fruit its vibrant color. It is also rich in citrulline, vitamins C and A, pantothenic acid, copper, potassium, and biotin. 

4. Berries

Carb content for strawberries: 7.68 g 

Berries are one of the lowest carb fruits in terms of net carbs, which is total carbs minus the fiber content. The remaining grams of net carbs are more likely to be absorbed and likewise impact ketosis.

Not only are berries a low carbohydrate fruit, but they are packed with antioxidants. They are also rich in fiber, vitamin C, potassium, and folate. 

Some of the best berries to include in a keto meal plan include strawberries, blueberries, blackberries, and raspberries.

5. Avocados

Carb content: 7.82 g

Avocado is one of the most, if not the most, unique fruits to grace itself in the diet. 

Unlike most fruits, avocados offer monounsaturated fat, a recognized “healthy” fat shown to protect against heart disease. 

Avocados are ample in fiber and potassium to support digestive and heart health, respectively. The unique fruit is also rich in folate, copper, and vitamins B6, C, E, and K.

6. Pink Grapefruits

Carb content: 8.08 g

Citrusy, sour, and sweet… The trifecta of flavor grapefruit delivers is sought out by many. 

The citrus fruit boasts antioxidants, largely in the form of phytochemicals. The powerful antioxidants paired with grapefruit’s potassium and fiber content can help maintain a healthy heart.

7. Cantaloupes

Carb content: 8.16 g

Cantaloupe is a low-carb, high-water summer favorite much like watermelon. 

The fruit is packed with beneficial nutrients, including beta carotene, copper, folate, potassium, and vitamin C.

8. Honeydews

Carb content: 9.09 g

The juicy honeydew melon obtains its name from its reminiscent flavor when fully ripe, offering subtle tones of honey.

But do not let the thought of sugary, sweet honey turn you away, as honeydew is a low-carbohydrate fruit. Honeydew offers folate, potassium, magnesium, and vitamins B6, C, and K.

9. Lemons

Carb content: 9.32 g

While biting into a lemon may not be ideal to all, the juice and zest are perfect pairings to many recipes. 

Lemon juice can likewise flavor unsweetened and plain beverages, including a refreshing glass of water or tea. 

10. Peaches

Carb content: 9.54 g

The fuzzy, low-carb fruit is valuable for its rich and succulent taste and texture. The nutrients peaches supply, including vitamins A and C, can also promote healthy skin and hair.

Peaches pair well with a number of foods, including yogurt and cottage cheese.

11. Oranges

Carb content: 11.75 g

Orange you glad this is a low-carb fruit? 

This juicy, citrusy fruit bursts with vitamin C, an antioxidant that can help boost the immune system and ward off colds.

Add a touch of flavor to recipes by using a touch of the juice and zest.  

12. Apples

Carb content: 13.81 g

Apples are highly appreciated related to their fiber content. They offer both soluble and insoluble fiber forms, ultimately promoting good heart and digestive health and potential weight loss.

They also contain significant amounts of vitamin C and potassium along with other plant components including quercetin, catechin, and phlorizin.

13. Guavas

Carb content: 14.32 grams

Though this tropical, low-carb fruit may not be as common as the others, guavas certainly deserve some recognition! Guavas boast in fiber, potassium, folate, and vitamins A and C.

The flesh of guavas offers a soft, sweet, and tangy characteristics when ripe. 

14. Kiwis 

Carb content: 14.66 g

The kiwi fruit is low in carbs but packed full of nutrients, including fiber, potassium, and vitamins C, E, and K. 

Kiwis are also one of the best foods to eat before bed. They may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances.

15. Coconuts

Carb content: 15.2 g

Like avocados, coconuts are lower carb and higher fat fruits.

Just beware of some coconut varieties, as sugar is often added. Look for an unsweetened product or scoop the meat out from the coconut itself.

15 Keto Diet Foods To Eat And Avoid

Dana Leigh SmithGetty Images

After seeing countless transformation photos on Instagram, you’ve finally decided to give the keto diet a try. Great! You know you’ll be cutting back on carbs, but what else should you avoid—and more importantly, what exactly should you be eating?

In general, ketogenic diets consist of just 5 percent carbs, 15 percent protein, and a whopping 80 percent fat. This ratio of nutrients forces your body to use stored fat for fuel, encouraging weight loss. Here’s the thing, though: We don’t know the effects of following this kind of diet long-term, and yes, some health pros worry it presents some risks. The best way to stick to the diet and also ward off potential trouble down the road? Be smart about which foods you rely on to hit your daily nutrient quota.

Some low-carb dieters go all out on butter-topped bacon and steak and eat very little produce, but that’s not exactly the smartest move, says Kristen Mancinelli, RD, author of The Ketogenic Diet. (We’ll get more into why that is soon.) “A big misconception is that you should just put meat at the center of your plate and add more fat on top,” she says.

So what should you be reaching for? Here’s a look at the best keto diet foods that can help you thrive, plus the surprising ones you might want to avoid—or at least eat in moderation.

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The 10 best keto diet foods

Surprise! A healthy keto diet isn’t all about the meat. Make these good-for-you options staples in your meals.

Avocados

Avocados are loaded with heart-healthy monounsaturated fats, as well as fiber, which keeps your digestion running smoothly. This fruit can also help replenish electrolytes in the body. For example, a cup of avocado delivers 975 milligrams of potassium, a mineral that regulates fluid balance in the body. That’s extra important when you’re on a very low-carb diet—this type of eating causes your body to excrete water and electrolytes, which can lead to dehydration, dizziness, and fainting.

Lean cuts of steak and chicken

Just because keto is a high fat diet doesn’t mean you should rely on large portions of fatty meats to hit your daily fat quota. “It’s not about eating an 8-ounce steak,” Mancinelli says. “Instead, have a 3-ounce portion of steak with half an avocado on the side.” That’ll help you meet your fat needs without overdoing it on the protein or potentially harmful saturated fats.

Olive oil

Consider it liquid gold: Most of it is made up of the monounsaturated fats that are good for your heart. Plus, the relatively neutral flavor means that it goes with pretty much everything. Drizzle it on top of your food for an easy way to up the fat content of your meal.

Eggs

They’re inexpensive, easy to make, and insanely versatile. And of course, they’re loaded with nutrition. The yolks are a top source of the mineral choline, which plays an important role in brain function, memory, metabolism, and mood, according to the National Institutes of Health (NIH). Eggs are also one of the few foods that deliver vitamin D, which can protect your eyes and bones, as well as promote healthy cholesterol levels.

Nuts and seeds

All are high in healthy fats. But you should aim for a variety since different types contain different nutrients. You’ll get close to 10 percent of your daily calcium from an ounce almonds, for instance, and more than a quarter of your daily zinc from the same amount of pumpkin seeds.

Load up on nut and seed butters too. You can dunk raw veggies in almond or cashew butter for a satisfying high-fat snack. Or drizzle tahini sauce over leaner proteins to up their fat content, Mancinelli recommends.

Berries

Blackberries, strawberries, and raspberries are lower in carbs than other fruits—but they still pack plenty of beneficial antioxidants and fiber. And once your taste buds adjust to life without added sugar, they’ll practically taste like candy.

Non-starchy vegetables

Severely limiting your carbs can put you at risk for falling short on essential nutrients like potassium, magnesium, folate, vitamin C, or vitamin K, warns Seattle-based nutritionist and Academy of Nutrition and Dietetics spokesperson Ginger Hultin. Leafy greens, bell peppers, mushrooms, and cruciferous veggies like broccoli, cauliflower, and Brussels sprouts serve up the most nutritional bang for your buck without maxing out your daily carb allotment.

The 5 worst keto diet foods

You know that high-carb foods like grains, legumes, starchy vegetables, and sugary fruits are out. But they’re not the only things you ought to steer clear of on a keto diet.

Processed meats

Whether you’re eating keto or not, bacon, sausage, hot dogs, deli meat and the like are still special occasion foods. They often contain preservatives and flavorings (like nitrates and nitrites) that are linked to cancer, Hultin cations.

Pork rinds

Delicious and addictive, these snacks are basically the keto equivalent of potato chips. But with little to offer from a nutritional standpoint, they’re a total waste of calories. Plus, there’s a good chance they contain sneaky sources added sugars and starches (like maltodextrin or corn flour) for added flavor, according to the United States Department of Agriculture (USDA).

Low-fat yogurt

Most people consider it a protein, but yogurt still contains some carbs in the form of the milk sugar lactose. How much, exactly, depends on the yogurt’s fat content. You’ll get around 16 grams of carbs in a cup of plain low-fat yogurt, compared to 11 grams of carbs in the same amount of whole milk yogurt. Flavored varieties have the most of all, thanks to all that added sugar. Believe it or not, some varieties of low-fat vanilla yogurt pack 31 grams of carbs.

Shredded cheese

Natural cheeses like Parmesan or fresh mozzarella are perfectly fine to enjoy them in moderation, Mancinelli says. Steer clear of packaged shredded cheeses, though. They often contain hidden carbs in the form of potato starch, cornstarch, or cellulose, according to the USDA.

Low-carb or sugar-free packaged snacks

Sure, they might fit the bill from a numbers perspective. (Cookies with 2 grams of carbs? Sign me up!) But like other snack foods, they’re basically void of nutrients. Plus, there’s a good chance they also contain some stuff you don’t want. “These snacks may be ultra-processed with artificial ingredients, sweeteners, or preservatives,” Nico says. Aside from the fact that artificial ingredients and preservatives are best avoided no matter what diet you’re on, hidden sweeteners could mess with your blood sugar and possibly take you out of ketosis.

Marygrace Taylor
Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women’s Health, Redbook, and others.

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Keto Friendly Fruit That Will Make Going Low-Carb Easier

When you think of the keto diet, avocados, butter, and bacon are probably the first things to come to mind. But fruits? Less so. The restrictive eating plan famously focuses on eating lots of fat, moderate amounts of protein, and very few carbohydrates in order to force the body into ketosis—a metabolic state that’s associated with changes like improved energy, weight management, and more.

“Carbs are usually the body’s preferred substance for producing and using energy,” says Rachel Gargiulo, a certified nutrition consultant at Nourishing Journey in Baltimore, Maryland.  “However, when adhering to a keto diet, the body switches from using carbs, in the form of glucose, to using fat reserves instead. ”

Staying in ketosis depends on limiting your carb intake—which is where fruit can get kind of tricky. Generally, most keto plans call for eating 30 grams of carbs per day max. Within this restrictive framework, one mango (which has over 50 grams of carbs per fruit and roughly 45 grams of sugar) puts a person well over the day’s carb limit. “Entering ketosis usually takes anywhere from three days to a week. Eating too many carbs in one day will bump you out of ketosis,” says Gargiulo.

However, fruits are filled with important nutrients—vitamins, fiber, and antioxidants—that make them well-worth keeping in your diet. That’s why Gargiulo suggests that her keto clients introduce low-carb fruits one at a time to see how they impact their body’s ability to stay in ketosis. As for knowing exactly what keto-friendly fruits are out there, Gargiulo shares some of the best options below.

Related Stories

What does a top dietitian think about the keto diet? You might be surprised:

Keep reading for the five best keto-friendly fruit options if you’re craving something sweet.

At first glance, keto adherents might be surprised at the carbohydrate count of the fruits on this list.  But remember: Most fruits also contain fiber, an important nutrient that helps with digestion and prevents blood sugar spikes. It also affects their net carb count (carbohydrate minus fiber), which is typically what people on keto and other low-carb diets use to calculate their carbohydrate intake.

It’s also important to note that just because these fruits are keto-friendly doesn’t necessarily mean they’re inherently “better” than other fruits, or that other fruits are unhealthy. Instead, the below list of options from Gargiulo is to help people on the keto diet balance trying to stay in ketosis while still enjoying the flavor and the benefits of fruit in general.

1. Berries

Gargiulo recommends berries, and raspberries in particular, if you’re looking for keto-friendly fruit. Berries are generally low in carbohydrates and high in fiber. They also typically contain high levels of antioxidants and associated health benefits. For reference, here are the carb and sugar contents in a few popular berry options (nutrient composition is for a cup of raw fruit):

2. Peaches

Peaches are another lower-carb fruit option if eaten in small portions. One small yellow peach has about 12 grams of carbs, 2 grams of fiber, and 11 grams of sugar. The juicy summer treat also contains a wealth of vitamins and minerals like potassium, phosphorus, and vitamin C.

3. Apricots

If you’re searching for a keto-friendly fruit with a sweet-but-tart flavor profile, apricots are here for you. One raw apricot contains just 4 grams of carbs, 1 gram of fiber, and 3 grams of sugar. But FYI: The carb count in dried apricots is significantly higher per serving (about 29 grams per five pieces of fruit), so stick to the fresh stuff while you’re on keto.

4. Melons

Gargiulo says that most melons fall within the keto-friendly fruit spectrum. Melons also have high water content, which helps to provide some extra hydration. Here’s what you get from a cup of these types of melons:

5. Lemons and limes

If you want to add a splash of citrus flavor to everything from ketogenic pad Thai to vegan pesto, take heart—Gargiulo says both lemons and lime work well with the keto diet. One ounce of lemon juice has just 2 grams of carbs and just under 1 gram of sugar, and the macronutrient composition of lime juice is similar (3 grams of carbs and 1 gram of sugar per ounce).

The keto diet certainly isn’t for everyone. But if you’re contemplating a jump into low-carb territory (and you have a practitioner’s blessing), don’t forget about fruit when you’re doing your meal planning. Your bod (and taste buds) will thank you after long weeks of avocados and cauliflower rice.

This story was originally published on January 8, 2019; updated on February 5, 2021.

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Can you eat fruit while on a ketogenic diet? In general, it is best to avoid most fruits other than berries. What are your favorite low-carb fruits on keto? If you have fruits / berries in your low-carb diet, which ones do you like the most? Or what kind of fruit do you most often use in yours? What fruits and berries can you eat on a keto diet? List of allowed fruits and berries on a ketogenic diet. … On a keto diet, you can consume some raspberries, blackberries, and strawberries. You should be careful with blueberries, as the carbohydrates contained in them are very quickly absorbed by the body.Eat blueberries. On a keto diet, it is best to eat berries. Any nutrient found in fruits can be obtained from vegetables. They can be consumed on a keto diet, but with caution. Try our Banana Keto Muffins recipe. Top 10 Low Carbohydrate Fruits and Berries. 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. Fruits and berries on keto – a crime? Yes. It will be difficult for you to stay in ketosis without removing them from your diet. … Delicious, greasy and will not knock out of ketosis. Fruit on keto. You can somehow get along with berries, with fruits it’s just a disaster. Berries on a keto diet shouldn’t be high in starch. You need to remove tangerines, bananas, grapes. … Separately, you need to talk about what fruits you can eat on a keto diet. A change in diet is always stressful for the body. Fruit juices, sweet candied fruits, fruit snacks are categorically under.You can also eat fruits: the keto diet allows those that contain healthy fats. Low sugar fruits and berries are allowed on the keto diet. In our ranking there are keto diet data from different companies. They can be perceived as natural candy. Basically, the sweeter and larger the fruit is, the more sugar it contains. While berries are acceptable in moderation on a keto diet, you should still avoid other types of fruit for best results. 9 Fruits and Berries to Eat on a Keto Diet.The ketogenic, or keto diet, is a very low-carb, high-fat meal plan in which carbohydrate intake is often limited to less than 20-50 grams per day. Thus, many foods are high. What berries and fruits can you eat on a keto diet? Permitted sweets. Ketogenic nutrition. … The keto meal plan should be very low in carbs. Are berries and fruits allowed? Fruit on the keto diet is one of the most relevant and popular topics, it is very often discussed on social networks and forums.On the one hand, fruits are associated with fructose, which has similar properties to sugar. What can you eat on a keto diet? All low-carb foods are suitable for the diet. … Fruits and berries. Most fruits are not allowed to be consumed due to their high sugar content. A properly composed keto diet menu will help you lose weight in a fairly short time without training without harming your health, breakdowns and hunger. Find out what foods you can eat on a ketogenic diet so you can’t eat others.Low Carb, High Fat Diet – The keto diet treats Alzheimer’s and. List of Keto Diet Foods That Cure Brain Disease. you can mayonnaise in olive oil without sugar (homemade mayonnaise – egg, olive or corn oil, lemon or vinegar, salt if desired).
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Keto Diet Food List | Keto recipes

Not sure What is on the ketogenic diet? We offer you a comprehensive overview of what you can eat. Scroll down the page to learn more about each section.

Sitting on a diet is not the easiest thing in the world, and even more so when you don’t know exactly what you can eat.So let’s first go over some of the food categories that people typically consume on the Keto diet :

• Fats . Mostly fats come from meat, fish, nuts and oils. In turn, avoid trans fats like margarine from your diet.
• Proteins . In general, it is worth consuming proteins of animal origin, because they completely lack carbohydrates and you can not limit yourself either in quantity or in the choice of products.However, consuming too much protein can negatively affect your health, so don’t overuse it.
• Vegetables and fruits . Fresh or frozen – doesn’t really matter. The main thing is that 90% of vegetables should be green: any types of cabbage, cucumbers, etc.
• Dairy products . Overall, dairy fits perfectly into the keto diet . Just make sure they are not fat-free and low in carbohydrates.
• Nuts and Seeds . The wide range and variety of flavors make this food category a major source of inspiration in keto cooking.
• Beverages . The main rule is the almost complete absence of carbohydrates in drinks. If you still want something sweet, you can use various sweeteners such as stevia.

Now let’s dive deeper into each product category and take a closer look.

Fats and Oils

On a ketogenic diet, most of your calories should come from fat. It is a vital nutrient in the diet, however the correct sources of fat should be selected:
– Saturated Fat. Must be consumed. They are found in meat, dairy products, eggs and some vegetable oils (coconut, olive, sunflower, etc.)
– Monounsaturated fats. They also need to be included in the diet. The main sources of these fats are unrefined oils, nuts and some meats.
– Polyunsaturated fats: Omega-3 and Omega-6. Required, but in the correct proportions. The optimal ratio between Omega-3 and Omega-6 is 1 in 3 or 1 in 4. The main source of these fatty acids is fish, in particular fish oil. Also vegetable oils. Linseed oil, unlike the others, has the most correct ratio of OMEGA-3 and OMEGA-6.
– Trans fat. Completely exclude. These are processed fats that have been chemically altered (hydrogenated) to improve shelf life.Avoid all hydrogenated fats like margarine as they are linked to heart disease!

We recommend using “cold pressed” vegetable oils, while coconut oil is the best choice for hot cooking. it does not oxidize at high temperatures.

Proteins

First of all, you should pay attention to the quality of protein foods. Try to choose from farm products, grain-fed meats, and wild fish. Pay attention to the fat content of foods – ideally, it should not exceed 20%.

First of all, you should pay attention to the quality of protein foods. Try to choose from farm products, grain-fed meats, and wild fish. Pay attention to the fat content of foods – ideally, it should not exceed 20%.

Also important is the amount of protein consumed. Too much protein in your diet can put you out of ketosis. our body can convert amino acids into glucose. Of course, this is a complex process, but it all takes place.

Typical Protein Sources for the Keto Diet:

– Fish. Give preference to wild fish, i.e. not farmed: cod, pollock, salmon family, tuna, etc.
– Seafood. Shrimp, oysters, scallops, crab meat, etc.
– Eggs. Buy farm eggs whenever possible.
– Beef. Your choice is a moderate fat grain feed.
– Pork. Buy farm pork if you can to avoid consuming hormone-fed pork.
– Bird. Chicken, turkey, duck and any other game.
– By-products. Liver, heart, tongue, etc. is a great source of beneficial micronutrients!
– Other meat. Lamb, rabbit meat and so on are excellent choices, because such meat is most often grown without the use of hormones and grain-fed.
– Bacon, sausages and more. Check labels. The products should be free of sugar, an abundance of flavor enhancers and preservatives.
– Nut oils. Choose natural oils with no added sugar.Also, do not overuse peanut butter, as it contains too much OMEGA-6.

Supplement protein foods with fatty side dishes and sauces. So, you will be more well-fed, and the dishes will turn out to be much tastier.

Vegetables and fruits

The main rule is that the more carbohydrates a vegetable or fruit contains, the less it can be eaten.

The main rule is that the more carbohydrates a particular vegetable or fruit contains, the less it can be eaten.

Vegetables are a complete part of a healthy keto diet, but often people are not guided by the nutrient content and make the wrong choice.

The base should be green vegetables, because they are full of vitamins and minerals, and very few carbohydrates. Basically, they contain fiber, which is good for digestion and does not contradict the principles of the diet.

Try to add vegetables and fruits to almost every meal, but be careful with the following:

– High-carb vegetables. These include onions, parsnips, pumpkin, etc.
– Solanaceae: eggplant, tomato and bell peppers.
– Berries: raspberries, blackberries and blueberries.
– Citrus fruits: lemons, limes, oranges, etc.

Completely eliminate starchy vegetables and fruits such as potatoes and bananas.

Dairy products

Dairy products are often part of the keto diet, but should be consumed in moderation. milk contains lactose – usually from 2-5 g per 100 g. Also, you should not choose low-fat dairy products.

Dairy products are often part of the keto diet, but should be consumed in moderation, i.e.because milk contains lactose – usually, from 2-5 g per 100 g. Also, you should not choose low-fat dairy products.

Several typical dairy products for the keto diet:

– Greek yogurt,
– Cream,
– Cottage cheese, sour cream, curd cheese,
– Soft cheeses such as Mozzarella, Brie, goat and blue cheeses,
– Hard cheeses: Cheddar, Parmesan, etc.

When adding dairy products to your diet, pay attention to the total amount of carbohydrates and proteins coming from them.

Nuts and Seeds

Fatty Nuts and Seeds are a great snack option and a typical base for many keto cooking ideas.

Fatty Nuts and Seeds are a great snack option and a typical base for many keto cooking ideas.

Despite the fact that nuts and seeds are excellent sources of healthy fats, you should be careful about the volume of their consumption, because they also contain protein, carbohydrates and an abundance of OMEGA-6, which can upset the balance of fatty acids.When choosing types of nuts, be guided by the following types:

– Fatty, low-carb nuts. Brazil nuts, macadamias and pecans are the best sources of fat.
– Fatty, moderate in carbohydrates. Walnuts, Almonds, Hazelnuts, Peanuts, and Pine nuts should be used sparingly, mainly as an additive and flavoring to food.
– High carbohydrate nuts. Pistachios and cashews should be eaten rarely or avoided altogether.This is because, for example, 2 handfuls of cashew nuts contain almost a daily amount of carbohydrates.

Nut and seed flour can easily replace regular flour. It is this flour that is most often used on the keto diet when preparing baked goods and desserts. In particular, almond or flaxseed flour is a great choice.

Moreover, you can use a mixture of different types of flour to achieve the perfect texture and meet your carbohydrate intake without denying yourself your favorite foods.

Besides baking, you can use flour as a breading (eg coconut) or even make pizza dough!

If you are allergic to nuts, you can substitute seed meal for almond flour, but keep in mind that it is higher in omega-6 fatty acids.

Drinks

Our bodies are at least two-thirds water, so the general recommendation is to drink plenty of fluids. Aim to drink more than 2 liters of water a day. This will help you stay hydrated and maintain the correct electrolyte balance in your body.

Our bodies are at least two-thirds water, so the general recommendation is to drink plenty of fluids. Aim to drink more than 2 liters of water a day. This will help you stay hydrated and maintain the correct electrolyte balance in your body.

Some examples of typical keto drinks:

– Water. Plain, mineral, carbonated.
– Broths. Full of vitamins, minerals and beneficial nutrients.
– Coffee. Improves mood, invigorates, helps focus and promotes weight loss, if relevant.
– Tea. Has a similar effect to coffee.
– Coconut and almond milk. An excellent low-carb alternative to regular milk.
– Diet soda. Generally acceptable, but may contribute to sugar cravings, so don’t get carried away.
– Alcohol. Choose strong drinks as beer and wine contain too many carbohydrates.

The ketogenic diet has a natural diuretic effect, so dehydration is common for most beginners. If you are susceptible to diseases of the urinary tract, you must be especially careful. 90,077 90,000 a diet that doesn’t look like a diet, but makes you slimmer

# pp, Ducan and veganism are replaced by a fatty keto diet, interval hunger strikes and biohacking. Olena Islamkina , author of the blog cilantro.ru and a certified keto coach, explains how the national Ukrainian product lard is winning hearts around the world.

About trends:
I start the morning with a glass of water with lemon, after half an hour, oatmeal in the water, berries and fruits. Crossed out. My breakfast consists of bacon, eggs, herbs. I put a piece of ghee in my coffee and pour coconut. The freezer is stuffed with bacon and liver pate. In restaurants, waiters look sideways with alarm when I start eating butter – without bread, just with a knife (I know that it’s not cultural, but I can’t help myself).I am on a keto diet and 70-80% of my diet is fat.

Over the past fifty years, so many life hacks have appeared that allow you to be in shape. Here you have water with cayenne pepper and lemon. And alkalizing products. And a harsh raw food diet. You can eat separately, fractionally, by the hour or blood group, or drink only juices. The problem is that, despite this, humanity continues to gain more and more weight and get sick, and the main question of all women’s sites and forums is how to lose weight.If you eat right and exercise, but you are far from ideal institutes, this is not your fault. Instatel is lucky with genetics, and you are an ordinary person, you do not lose weight from oatmeal and burpee. This is fine.

Top athletes, Hollywood stars (even Kardashian managed to lose weight on fat) and the most successful IT entrepreneurs are now on a fat ketogenic diet. And the main trends of the Western healthy lifestyle community: broth, instant pot, intermittent fasting, fermented foods and bacon. The keto diet is a high-fat, low-carb diet – 70-80% of calories from fat, and only 5-10% from carbohydrates.This is a delicious, but, most importantly, a natural way for humans to eat. People began to be afraid of fats in the middle of the 20th century; never in the history of mankind have we eaten as much sugar and cereals as now. I can immediately throw in a dozen studies that reliably show that our enemies are not lard and butter, but carbohydrates – slow, complex, healthy . Call them whatever you want, it doesn’t change the essence.

About keto:
We eat whole foods – meat, poultry, fish, eggs, sour cream, cream, and cottage cheese.We give preference to the fattest – choose a wing or a leg, not a breast (or even better – a liver). There are a lot of greens and vegetables in the diet, but only those that grow above the ground. Sorry, potatoes with cracklings. For dessert – nuts and berries. We cook everything with healthy oils (butter, ghee, olive, coconut, avocado oil and fats – duck, goose, pork, beef) and in fatty sauces. Yes, you can use mayonnaise on keto. But not any, but one that is free of sugar, starch and harmful vegetable oils. Best of all, homemade on eggs from free-range chickens.

Cereals, bread, pasta, potatoes are not eaten on keto. Fruit is rare and only local and seasonal. Banned trans fats, oils like sunflower and linseed and, of course, sugar. All advanced ketogenic people are a bit biohackers, that is, they make themselves superhumans with the help of nutrition. We are not focused on losing weight, but on improving health and performance. You can lose weight if you eat pork with sunflower oil and cucumbers. But in order to defeat diabetes, PCOS, obesity, live long and think quickly, you have to be very picky about the quality of products, their origin and method of processing.If you meet a person near a shelf with bacon who reads labels and puts the product aside with the words “sugar again”, you should know whether it is me or one of ours.

On keto, we eat a lot of foods with omega-3 fatty acids. They gradually replace the trans fats in the cell membranes from croissants, making the body healthy at the cellular level. For depression, we have greens and fermented foods (sauerkraut, in a simple way) – they feed the intestinal bacteria.As you know, almost everything depends on our microbiota – from immunity to mood. Advanced therapists don’t treat depression with pills and conversations, but with omega-3s and probiotics. To think quickly and clearly, we have an armored coffee – coffee with ghee and MCT oil (obtained from coconut). No energy drink beats a cup of greasy coffee.

Products that you find useful. But in vain.
1. Linseed oil .Great product, I swear! If you mix paints on it or grease the door hinges. Unfortunate nutritionists claim that flaxseed oil contains more omega-3 fatty acids than fatty fish, which is true. But not all. There are three forms of omega-3, in flax – alpha-linolenic acid (ALA), which is practically not absorbed by the body. At the same time, there are a lot of omega-6 fatty acids in it. Alas, omega-6 has pro-inflammatory properties and is present in our diet in excess and without flaxseed oil.

2. Oatmeal . Do not entertain yourself with the illusion that these are “useful”, “slow” and the like carbohydrates. A plate of porridge in the morning will start the “insulin swing” – blood sugar rises, insulin is released in response, insulin lowers blood sugar, the body requires food. As a result, you are hungry literally a couple of hours after breakfast, snack on a banana, an apple (at best), candy (at worst), and all over again. Bottom line: you eat all day, insulin, which is responsible for storing fat, sends food to fat depots.And if your oatmeal is not on water, but on milk, or with berries, honey, you can assume that you just ate from a sugar bowl in the morning.

3. Milk . No research has confirmed the benefits of three glasses of milk a day. On the contrary, milk lovers have a higher risk of fractures. 3 cups of milk is about two “snickers” in terms of sugar. An exception should be made occasionally only for whole raw milk and then only if you personally know both the farmer and his cow, and are sure that you are not lactose intolerant.

4. Whole grains . They not only add weight and fuel hunger (see “insulin swing”), but also most often contain gluten. And a huge number of diseases are associated with gluten sensitization today, including autoimmune problems, Alzheimer’s and Parkinson’s diseases. And also – primary miscarriage.

5. Smoothie. No doubt, the banana-pear cocktail with cinnamon is delicious and looks great on Instagram. The problem is, it’s not just sweet.It contains a lot of a specific type of sugar – fructose. She has a good reputation for being natural. But this is marketing. Large amounts of fructose are toxic to the liver. And the vitamin content of fruits is a myth. Vegetables contain much more nutrients, only without sugar.

Want to lose weight …
… get tested for vitamin D. You can build an ideal diet, but with a deficiency of vitamin D, the body will not give up. Be in the sun more often, take a walk, and do not sunbathe.This is the best way to fill the gap. If you choose to take it as a supplement, be sure to monitor your vitamin levels by testing every six months.

… stop torturing yourself with sports. Point. Coca-Cola has an entire division churning out studies on moving more to “burn calories.” Needless to say, independent scientific works do not confirm their conclusions? Fitness does little to help you lose weight, although it certainly has health benefits.But too much exercise leads to an increase in the level of the hormone cortisol, and this interferes with fat burning.

… take a walk. Dance, breathe, draw mandalas, meditate, sing, have sex, pet the puppies. Regularly and consciously. Introduce practices that reduce stress, whatever. Dr. Ali, the integrative medicine physician who treats Sylvester Stallone and Kate Moss, once told me about a simple trick. Before going to bed each day, while showering, knead your neck, shoulders, and forearms, then massage your cheeks.And already in bed, breathe – inhale for 6 counts, hold your breath for 6 counts, exhale for 6. It works.

… sleep. Go to bed before midnight, and preferably before 23:00. Your hormonal system will say thank you and start giving off those extra pounds.

… eat organic foods. It doesn’t matter what diet you eat. Remember the rule: you don’t need to google what you need to eat. An ideal product consists of 1-3 ingredients, the names of which are familiar to you from childhood.

90,000 Keto diet – how is it? And what to do with it if you are a biohacker. Explains an Evidence-Based Nutritionist Armed with Scientific Research References

Alternative Fuel

The main food for our cells is glucose in carbohydrates. It is also stored in the liver and muscles in the form of the complex carbohydrate glycogen to maintain stable blood sugar levels and provide energy for muscle contraction.Glycogen stores are limited, so when fasting or insufficient intake of carbohydrates from food, cells begin to use other sources of energy – proteins and fats. New glucose molecules are also synthesized from their structural components during gluconeogenesis.

In addition, the oxidation of fatty acids produces ketone bodies – acetoacetic acid, beta-hydroxybutyric acid and acetone. They serve as an alternative source of energy for our cells when glucose is unavailable for some reason.If the body is “powered” mainly from fats, then the concentration of ketone bodies in the blood increases significantly. They penetrate the blood-brain barrier and provide energy to the brain, providing about two-thirds of its needs. Under normal conditions, the brain is nourished by glucose, that is, ketosis is an adaptation mechanism that allows a person to survive. Ketones are used by muscles and other tissues and even appear in urine.

Therapeutic ketones

Ketogenic dietary therapy is used to treat children with drug-resistant epilepsy.Research has been conducted since the 30s of the last century. Fasting has been observed to reduce the number of seizures, so fasting ketosis was mimicked with a high-fat, low-carbohydrate diet. In the classic ketogenic diet, the ratio of fat to protein and carbohydrates is 4: 1 (by weight). Lower ratios (such as 3: 1 or 2: 1) can be used, depending on individual tolerance and ketosis levels. Such a diet is not easy at all, because we usually get about half of our calories from carbohydrates.In addition, an adequate supply of protein and other essential nutrients to the growing body is important.

When the appropriate drugs were used to treat epilepsy, enthusiasm for the ketogenic diet subsided. However, in the 2000s, options with higher amounts of carbohydrates were proposed – for example, a modified ketogenic diet, in which there were 30-50 grams of carbohydrates per day. This diet reduced the likelihood of seizures by at least half in 40-50% of children, as shown in several randomized clinical trials (for example, this and this).However, a systematic review of the Cochrane Collaboration reminds of the need for more ambitious work. In adults, there is even less research, so the question continues to be actively studied.

50 grams of carbohydrates per day is not much. Approximately so much in two slices of rye bread or one medium-sized potato. The ketogenic diet is not balanced because it excludes a number of food groups and the nutrients they provide. Like many restrictive diets, it requires the mandatory monitoring of a nutritionist and the appointment of essential vitamins and minerals.

Ketogenic diets are largely the last resort if antiepileptic drugs have failed. Although there are clinical situations where they are more effective, parents should not independently put their child on such a diet. Side effects – constipation, impaired growth, nausea and vomiting, kidney stones, changes in blood lipids. Before this, a preliminary examination is strictly necessary, and then supervision by a neurologist and a nutritionist. Ketosis is monitored both in the lab and at home.

The ketogenic diet requires motivation, organization and commitment. You need to regularly weigh and calculate everything, you have to give up your favorite dishes. Not only food is changing, but also social life. The diet usually lasts at least a couple of years (with good results and tolerance), and is gradually canceled.

What about weight loss and biohacking?

Now let’s say a few words, so as not to ignore the amazing trend of our time – the desire of some healthy people, without any excess weight, to observe therapeutic restrictive diets.(Apparently, the greater the deprivation, the greater the expected benefit?)

Collage used image by Evgeny Bornyakov / Photodom / Shutterstock

With a ketogenic diet, short-term weight loss can actually be greater than with other approaches. This is caused by depletion of glycogen and associated water stores, lower calorie intake, and decreased appetite. One of the effects of eating foods rich in fat and protein is that you feel full for longer. And in itself, monotonous eating reduces appetite: we are terribly boring to eat the same thing.And appetite suppression appears to be related to ketone metabolism. There is also a mechanism for increasing energy expenditure – for example, the loss of ketones in the urine.

But if the follow-up to losing weight continues for a year or more, the benefits of low-carb diets for weight loss over more balanced diets are lost. There are very few studies on ketogenic diets, with difficulty adhering to prescribed dietary restrictions and a high dropout rate in volunteers. If carbohydrate restriction is in line with the lower limit of current dietary guidelines (45% of daily calories), then this may be a perfectly acceptable and more sustainable approach for people with diabetes and other metabolic disorders (see: one, two).Only this has nothing to do with the ketogenic diet.

Even if we take a diet that is not as harsh as a ketogenic one, but still low-carb and high-fat (less than 130 g of carbohydrates per day), then it is based on significant restrictions in the diet. You can eat meat, fish, poultry, eggs, fatty dairy products and fats in general, nuts, a limited set of vegetables, some berries. Any cereals and cereals, legumes, root crops and starchy vegetables, most fruits are excluded from the diet.Such food does not meet dietary guidelines for healthy people. It lacks some B vitamins and phytochemicals. These diets are low in fiber, which is essential for nourishing the gut microbiome, and the International Foundation for Cancer Research recommends eating at least 25 grams of fiber from plant foods daily.

Although the ketogenic diet may offer greater weight loss in the short term, that is, over several months, the effects of following this diet on healthy people are poorly understood.This means that their long-term efficacy, safety and benefits are not yet known (hello biohacking lovers!). The key to maintaining a healthy weight in the long term is eating and eating behaviors that you can maintain throughout your life. With this in mind, dietary advice should always be tailored to the individual. It is necessary to form eating behavior that will maintain a balance between incoming food and energy expended.

This isn’t nearly as fun as the ketone startup drink at $ 99 a bottle. But not everyone can enjoy the liquid with the smell of nail polish.

Elena Motova – nutritionist, author of the book “My best friend is the stomach. Food for smart people. ”

Elena Motova

Ketone Diet: Eat Fats and Lose Weight

Having learned that 75% of the keto diet is fat, many will think: “This is my option.” What is the essence of this method, is the ketogenic diet suitable for weight loss, to whom it is contraindicated – read on.

What is it and how it works

A ketone, ketogenic or keto diet is a diet in which fats prevail in the menu, proteins are moderately present and carbohydrates are practically excluded. Therefore, the people also call it “fat diet”.

The goal is to force the body to change its energy source. In a normal situation, the main source of energy for the brain is glucose, obtained from food carbohydrates. With a deficiency of carbohydrates – less than 20 g per day – the level of glucose falls, and the body starts the process of ketosis to obtain “fuel” for the brain.This is the breakdown of fat into ketones – organic substances, which become an alternative source of energy. Their optimal level has a positive effect on physical and mental health.

Ketosis is also triggered by fasting for several days, but it is harmful. Therefore, the ketogenic diet is an acceptable alternative with less damage. Together with food, a person receives nutrients, does not experience hunger, excluding only carbohydrates.

Suitable for

The keto diet is not included in the concept of “proper nutrition”, referring rather to the medical one.It was developed in the 1920s to reduce the symptoms of epilepsy. Gradually, its application came to naught due to the appearance of drugs.

The popularity of this type of food returned in the 90s – mostly as a method of losing weight. Hollywood stars and athletes are promoting the fat diet as a diet for slimness, and Silicon Valley programmers call it an important part of biohacking – a system of measures for developing brain resources.

However, some doctors still use this type of diet in the treatment of a number of diseases: epilepsy in children and adults, type 2 diabetes mellitus and prediabetes, obesity.For example, the results of a study conducted in 2008 confirmed the positive effect of the keto diet in severe forms of epilepsy in children: the dynamics were observed in more than 90% of cases. At the same time, what is important, the drug load on the child’s body decreases.

As a weight loss solution, the keto diet is suitable for women and men alike. But there are contraindications.

The ketogenic diet is prohibited for people with severe chronic diseases, hypertension, in the acute period of infectious diseases, children under 18 years of age (except for cases of epilepsy), pregnant and lactating women.For patients with oncopathology, a diet is prescribed by a doctor. Care should be taken to such a diet for the elderly and patients with type 1 diabetes.

Regulation

There are several options for the ketone diet: targeted, targeted, cyclic, high-protein. Let’s consider the classic one.

A ketogenic menu does not require severe food restriction, fasting and meticulous calorie counting. But there are some clear rules:

1. The basis of the menu is products with animal fat.Despite the restrictions, the diet includes proteins, fats and carbohydrates. The diet consists of 65-75% fat, 20-30% protein and 5-10% carbohydrates. For 1 kg of weight: proteins – 1.5-2 g, fats – 1.8 g, carbohydrates – 0.3 g. If the goal is to lose weight, the proportion is shifted towards protein.
2. The diet can be started immediately, without preparatory reduction of carbohydrates in the diet.
3. Food is accepted only when you are really hungry, without haste. To exclude overeating, focus on the weight of one serving of 180 g.They try to exclude snacks.
4. They drink more water than usual – 2-3 liters per day to eliminate the likelihood of dehydration.
5. Light physical activity is obligatory, for example, jogging, walking, exercising in the gym – for health reasons.

Dos and Don’ts

Carbohydrates are almost completely excluded. That is, you cannot have sweets, cereals, fruits, pastries, starchy or sweet vegetables: beets, carrots, potatoes. Even small breakdowns will lead to spikes in blood glucose, and ketosis will not start.

Approved Products:

• fish, better fat: whole red, mackerel, flounder, catfish, tuna, cod, perch;
• seafood: squid, mussels, scallops, oysters, crabs, lobsters;
• meat: beef, pork, lamb, rabbit, venison;
• poultry: chicken, turkey, duck, goose, etc .;
• offal: liver, heart, stomach, kidneys;
• sometimes, a little – sausages, bacon and other meat products without sugar in the composition.
• cheeses, not processed;
• eggs;
• nuts and seeds;
• oils and fats: vegetable, olive, coconut, lard, avocado;
• dairy products: milk 3.5%, butter 82.5%, sour cream from 20%, cream 20-40%, yoghurts, cottage cheese from 5% – preferably natural, rustic;
• unsweetened, non-starchy, green vegetables – avocado, broccoli, celery, spinach, asparagus, salads, as well as onions, cucumbers, and sometimes tomatoes;
• fruits: sometimes sour berries;
• mushrooms;
• cereals: brown rice sometimes;
• sweets: chocolate 70-90%;
• spices: pepper, salt, herbs;
• drinks: tea, coffee, chicory, unsweetened fruit juice without sugar.

You can cook meals in any way.

Result: pros and cons

Evaluating weight loss with keto compared to other diets is difficult, depending on the amount of calories per day, the availability of snacks and physical activity. Many reviews say that the keto diet gives a stable result – upon completion, the weight does not return for a long time, since there is no sharp change in nutrition and a reduction in calories.

Other positives:

• improved concentration of attention, the brain “on ketones” works 25% more efficiently than “on glucose”;
• increase in strength and endurance, satiety remains for a long period;
• reduction in blood pressure as a result of weight loss;
• retardation of vascular aging due to an increase in the concentration of beta-hydroxybutyric acid;
• Getting rid of acne – avoiding sweets contributes to this.

There are also many disadvantages. The main thing is that the keto diet menu is inadequate and requires the intake of additional vitamin and mineral complexes.

Important! In the first days of the diet, while the body gets used to the new diet, the so-called keto flu develops – this is a feeling of severe hunger, weakness, absent-mindedness, insomnia, headache, weakness. Symptoms will subside with adaptation. These days, it is recommended to drink more fluids and consume polyunsaturated fats, for example, red fish.

In addition, the keto diet increases the load on the liver, which is quite harmful, increases cholesterol levels due to the intake of polyunsaturated fats, urine and body acquire a peculiar smell, lack of vegetables provokes digestive problems, and the intestines “switch” to a different mode of emptying.

One of the most serious complications is ketoacidosis. The condition is characterized by nausea and vomiting, palpitations, shortness of breath, and intense thirst. For any symptom, you should immediately consult a doctor.

So the effect may be impressive, but the method will not work for everyone. Nutritional recommendations are best obtained from a doctor individually.

Olga Sazonova, Chief Freelance Specialist of the Ministry of Health of the Samara Region for Dietetics, Director of the Institute of Preventive Medicine of Samara State Medical University, Head of the Department of Food Hygiene with a course of hygiene for children and adolescents, Doctor of Medical Sciences, Associate Professor

– Do you recommend a ketone diet to your patients? In which cases?

– Not recommended.Until now, not a single universal diet has been invented that would suit everyone. Everyone has their own lifestyle, genetics, body constitution, culture and habits.

Doctors at the Healthy Nutrition Center of Samara State Medical University use a personalized approach to treating patients, select a diet taking into account the characteristics of each person and the presence of concomitant chronic diseases.

The keto diet, on the other hand, implies a low-carbohydrate diet with the advantage of fats and a moderate protein content in the diet.For a short time, the keto diet can only be used by practically healthy people; it is not recommended to practice it for more than one month.

This diet does not meet the requirements of a balanced diet. It is contraindicated in the presence of diseases of the liver, kidneys, cardiovascular system, diabetes mellitus, as well as in persons under 18 and over 50 years old. In a number of cases described in the scientific literature, some specialists use this diet in the strictly supervised treatment of epilepsy.

– How long can you practice the keto diet for weight loss? Who can eat in this mode all my life?

– All my life – to nobody. Any diet involves a temporary effort. The paradox of our time: more and more people are enthusiastically losing weight, using various fashionable diets, and overweight, meanwhile, is becoming an epidemic.

Nowadays, many diets are offered, including keto, which allow you to quickly get rid of extra pounds, but none of them will help to maintain the achieved results for a long time.

The ketogenic diet can be used in short intervals. If you get the result in the form of reduced weight or improvement in any health parameters, you can return to simple healthy food.

– Please give three to five short tips for people who have decided to lose weight on a ketogenic diet.

– The keto diet should be applied strictly according to indications, in short intervals and under the supervision of a physician. For a healthy person, the keto diet should be ruled out because there can be more harm than good.

In a few days of a ketogenic diet, you can really lose weight. But the number of side effects like constipation, nausea, vomiting, impaired kidney function and poor blood lipids make this diet dangerous.

essence, pros and cons, reviews of celebrities and experts

Contraindications to the keto diet

Such a diet is contraindicated for pregnant women or nursing mothers, as well as professional athletes who are preparing for the new playing season.

Restriction of fruit seriously deprives the body of vitamins, therefore it is better to consume vitamins during this period.

An unusually high amount of fat causes digestive problems; if you have already had problems with the liver, kidneys, gallbladder or pancreas, then it is better to refuse the keto diet. It is also not suitable for those at risk of hypoglycemia and osteopenia.

Types of Ketogenic Diet

Classic Ketogenic Diet (KKD)

This is the most classic option, the basis of which is getting about 75% of calories from fat, 5% from carbohydrates and 20% from protein.

Modified Ketogenic Diet (MCD)

This program also provides for a reduction in carbohydrate intake, but less drastic, that is, equal to 30% of the daily calorie intake. Fat and protein cover 40% and 30% of all daily calories, respectively.

Cyclic Keto Diet (CKD)

The peculiarity of this variant of the keto diet is to increase the amount of carbohydrates (technically we are talking about “recharge”) in a cyclical manner, usually 1-2 times a week. It is intended for those who find it difficult to adhere to more classic and brutal diets with very low carbohydrates, especially every day and for extended periods.

Targeted Ketogenic Diet (TKD)

This meal plan is for athletes and allows carbohydrates to be added on training days.

High Protein Ketogenic Diet (HRKD)

This type of keto diet is often enjoyed by those who want or need to maintain muscle mass, such as bodybuilders or the elderly. The proportion of protein is 30%, fat is 65%, and the amount of carbohydrates is reduced, as in the classic ketogenic diet, to 5%.

Vegetarian Keto Diet

Option that replaces animal foods with plant foods such as nuts, seeds, low carb fruits and vegetables, healthy fats, and fermented foods.This, of course, makes it quite difficult to compose a healthy menu.

Dirty Keto Diet

The basis of this type is the same proportions of nutrients as in the classic format. But instead of healthy fats, unhealthy fats can be consumed, and cheat meals in the form of soda and fast food are also allowed.

“Lazy” Keto Diet

This version is called “lazy” because it only requires a careful calculation of the carbohydrates consumed each day – their amount should not exceed 20 g.This gives you the freedom to control your fat and protein intake less accurately.

Restricting Ketogenic Diet (CKD)

Another version of CKD, only with limited calorie intake. The amount of carbohydrates is only 12 grams per day. Most often, the OCG is used in medical institutions – you cannot sit on it yourself, only under the supervision of a doctor.

The Benefits of the Keto Diet

So what are the benefits of this type of diet? As mentioned earlier, the main application of the keto diet is precisely in medicine for therapeutic purposes.

First and foremost, ketogenic diets help lower insulin levels, which can prevent the development of type 2 diabetes and many other blood sugar-related diseases. The pancreas makes insulin to regulate glucose levels and release it into the bloodstream. Since keto diets limit the intake of carbohydrates, then the glucose content in the body decreases, and insulin is produced much less.

Studies also show that ketone bodies are able to influence brain mechanisms and reduce the number and intensity of migraine attacks, and influence the development of Alzheimer’s and Parkinson’s disease.

In addition, the ketogenic diet is a therapy in cases of drug-resistant epilepsy or when antiepileptic drugs cause serious side effects. In the 1920s, the observation that fasting could suppress epileptic seizures actually led to the development of a specific type of ketogenic diet used for epilepsy.

The ketogenic diet is also the only currently known treatment for Glut1 deficiency syndrome.

As for the advantages for healthy people who decide to just experiment with their diet, often just for the purpose of losing weight, there are also a lot of them:

• increase in brain and physical activity;
• Improving skin condition;
• providing the body with the necessary energy;
• if the body works more on fats, then the body produces less active oxygen and free radicals, which helps to get rid of chronic inflammation;
• rapid loss of body fat;
• preservation of the achieved results for a long time after the end of the diet;
• Lack of feeling of malnutrition, as the diet is very satisfying;
• preservation and even growth of muscle tissue with overall weight loss, which is ideal for athletes;
• excellent health;
• energy boost;
• excellent concentration of attention;
• Getting rid of sugar cravings.

But is everything so rosy?

Cons and Difficulties of the Keto Diet

At this stage, it becomes obvious that the ketogenic diet is quite delicate and requires a special approach. Therefore, it is not possible to standardize this method for the entire population by defining specific recommendations and guidelines. Leaving consumers in full control of the ketogenic diet is also wrong, because it is easily misleading and must always be followed under the supervision of doctors. This does not mean that it does not work – rather, it is not always an adequate solution.

The ketogenic diet allows you to achieve significant weight loss by reducing the proportion of carbohydrates taken. But it does this by distorting the body’s normal metabolic habits, which leads to unpleasant consequences.

According to some experts, ketosis is a toxic condition that forces the body to work hard to eliminate ketone bodies and therefore overload the kidneys to get rid of them.

In addition, symptoms such as nausea, constipation, fatigue and shortness of breath may appear in the days leading up to ketosis.

This diet involves eating some foods and not eating others, which can lead to micronutrient deficiencies such as calcium, vitamin D, iron and folate.

In the long term, a ketogenic diet can also cause problems such as kidney stones, dyslipidemia, acidosis and dehydration, stunted growth or weight gain, and altered bone metabolism.

An Austrian study also found that ketogenic diets, especially those high in medium chain triglycerides, can increase skin inflammation and worsen psoriasis symptoms.

If the above deficiencies do not scare you, pay attention to the following points:

• due to lack of dietary fiber, constipation, flatulence, rumbling in the stomach, heaviness in the stomach may occur;
• In the first days of the keto diet, weakness, decreased mental and physical performance, deterioration of mood are often felt;
• the keto diet is not suitable for diseases of the kidneys, gastrointestinal tract organs, as well as for intense mental and physical work;
• diet can be fatal in diabetes mellitus;
• unbalanced nutrition;
• heavy load on the liver;
• artificial launch of the process of enhanced decomposition of ketone bodies;
• Frequent side effects – nausea, vomiting, deposition of kidney stones;
• Violation of the intestinal microflora and the entire work of the digestive system;
• Acetone odor from the mouth and urine.

Features of the ketogenic diet

Besides the pros and cons, there are a few other important things you need to pay attention to.

With a keto diet, the power plan alone is not enough. Because calorie intake is very low and fruits, vegetables, and whole grains cannot be eaten, special foods are needed: bars and crackers rich in protein and fiber, and supplements with vitamins and minerals. They can not always be found in stores, and they cost a lot, as, in principle, the whole ketogenic diet with its parmesan, avocado and salmon.

During all 3-4 weeks of the diet, it is necessary to visit the doctor at least once a week to check the weight, blood pressure and basic blood counts. In addition, consultations with a nutritionist are required, who will help you choose foods suitable for your body and make up a diet from them.

Examples of celebrities

The keto diet, according to the American Dietetic Association, became the most popular among Hollywood stars in 2018. The most famous of its varieties is the Atkins diet, which is followed by Jennifer Aniston, Megan Fox, Kim Kardashian and Rihanna.

Halle Berry

The most ardent supporter of the keto diet and its active promoter was actress Halle Berry, who turned keto into a way of life. She has type 2 diabetes, which is why the actress has been using a ketogenic diet for many years. Eating in this way, she kept her skin and hair in excellent condition, felt full longer after eating and got rid of the manifestations of diabetes. Halle also owes her ideal figure to a low-carb, moderate-protein, high-fat diet.Her diet is beef, chicken, vegetables, avocados, coconut oil – no pasta or sugar-containing foods.

Kim Kardashian

The keto diet gained particular popularity thanks to Kim Kardashian. It was with the help of this nutritional system that the celebrity lost 30 kg, gained during pregnancy.

Kourtney Kardashian

One of the participants in the TV show “The Kardashian Family” went on a keto diet after doctors discovered high levels of lead and mercury in her body.She also prefers to eat avocado, broccoli, cauliflower; makes homemade salads with chicken or salmon.

Vanessa Hudgens

The actress admitted to being a longtime supporter of high-fat, low-carb diets. An antioxidant shake with acai berries, blueberries, banana and coconut oil is one of her staples.

Matilda Shnurova

Some domestic stars also adhere to the keto diet.For example, the ex-wife of a rock musician and socialite Matilda Shnurova almost completely abandoned carbohydrates, opting for fats. She calmly eats lamb, salmon and chicken with skin, and instead of a side dish she uses vegetables and herbs.

Expert Reviews

Still, in matters of the keto diet, it is best to listen to the advice of professionals – first of all, nutritionists. Here’s what they say.
I do not hide my doubts, especially regarding the use of the keto diet for weight loss.

In a world of many unfinished diets, the ketogenic diet finds its right place. It is a nutritional protocol completely devoid of carbohydrates and fiber and excessively rich in animal fats and proteins. This protocol is primarily designed for the treatment of pathologies affecting the nervous system, for which the production of ketone bodies can play an important role, and serious cases of obesity.

Among the main disadvantages of the appearance of a large number of ketone bodies, it is necessary to highlight changes in the liver.Ketone substances obtained from the oxidation of fats for energy purposes cause real liver intoxication. Added to this are intestinal complications, because a drastic decrease in fiber intake increases the risk of colon problems. All this is fraught with severe constipation, which is also not good.

Also for this reason it is recommended to drink at least 3 liters of water per day. Many people are already struggling to finish their first liter, let alone 3!

The ketogenic diet is not a cure, but a “lesser evil”.Hence, in order to make it a tool for combating excess weight and fat mass, you need to try hard together with a nutritionist and have at least some indication for just such a method. In fact, this eating protocol can lead, if abused, to very serious damage to the body and therefore should not be applied except in the cases mentioned above.

The stars who have been promoting the keto diet for many years have been using its milder version with a more expanded list of foods: for example, with enough vegetables, unsweetened fruits.When you gradually begin to eat them in normal quantities, then this is no longer a keto diet (ketosis is not caused by this), but a correct, nutritionally literate diet, balanced in proteins, fats and carbohydrates, which can and should be followed for a long time time, maintaining a healthy lifestyle, youth and excellent physical shape.

In a few days of a ketogenic diet, you can really lose weight. But the number of side effects like constipation, nausea, vomiting, kidney stones and changes in blood lipids make this diet dangerous.In addition, a sharp restriction of carbohydrates (glucose) in the diet leads to a state of hypoglycemia and to periodic mood swings.

A significant decrease in the intake of fiber in the body (vegetables and fruits), which is necessary for the normal functioning of microflora, causes disruption of the gastrointestinal tract. There may be an unpleasant odor of acetone from the body, urine and from the mouth due to a sharp increase in the content of ketone bodies in the body. On the one hand, this is a sign of reaching a state of ketosis in the body, on the other hand, it is a reason to increase the amount of fluid consumed in order to get rid of this smell.

The keto diet is a pretty extreme kind of diet. Refusal of carbohydrates threatens with breakdowns on unhealthy diet, headaches, weakness, chills. When you switch to a keto diet suddenly, you may experience an exacerbation of pancreatitis and other health problems. A doctor’s consultation is required.

Supporters of the keto diet rarely understand its mechanisms and do not try to find out what happens to the body on such a diet. The body is gaining excess weight solely due to the increased calorie intake.We are losing weight only on a calorie deficit.

Indeed, with a ketogenic diet, the body quickly loses weight (subject to a calorie deficit), but it has many pitfalls.

Everyone knows very well such an analysis as a blood glucose test. And in a healthy person, glucose levels are maintained at a constant level, no matter what diet we are on. If you are a healthy person, then your glucose is constantly at the same level, even when you remove carbohydrates. Glucose is a vital element.It’s just that if the glucose drops too much, you will fall into a coma. The body has a defense: when you do not get carbohydrates from food, the body begins to synthesize glucose. Thus, it is simply impossible to say that the body on such a diet works on ketones.

The body is built smarter than a person might think. You run out of sugar, carbohydrates, glucose very quickly. Then the body quickly switches to oxidizing fatty acids, because it needs to maintain homeostasis.In such conditions, when there is a lot of fat and no carbohydrates, glycogen synthesis does not occur. Then the liver cells begin to fill with fat, that is, fatty hepatosis begins.

Liver cells also become insensitive to insulin and glycogen filling. But almost no one talks about it, everyone only praises the ketogenic diet. Pancreatic cells begin to atrophy on a similar diet, which can lead to the development of type II diabetes.

I advise those on a ketogenic diet to stay active and exercise.It is also necessary to periodically arrange carbohydrate loads. Finally, the main recommendation is not to follow such a diet for too long.

The ketogenic diet is a great way to improve the health of the body in certain diseases. It heals, replenishes energy costs and, as a bonus, makes the figure attractive. But it is better to sit on it under the supervision of a nutritionist and only if there is a medical indication. Otherwise, you can harm your own health and, instead of a beautiful body, get more various diseases and problems than could be eliminated during the keto diet.

What is on the keto diet and how to follow it?

Who is the keto diet for, what can and cannot be eaten, how to adhere to such a diet?

The keto diet is a ketogenic diet in which the amount of carbohydrates consumed decreases, the amount of fat increases. Here’s how to stick to it and what foods you can eat.

The keto diet is a ketogenic diet in which the amount of carbohydrates consumed decreases, the amount of fat increases. It was originally used to treat epilepsy. But it has both beneficial and harmful properties.

Attention! Before switching to such a diet, you need to consult with a specialist.

General information

The ketogenic diet is a low-carbohydrate diet in which the content of net carbohydrates is significantly reduced and protein intake is slightly reduced. Fats form the basis of the diet.

Standard scheme for such a diet:

• 10% – carbohydrates;
• 20-30% – protein;
• 60-70% healthy, non-harmful fats.

Attention! The main principle of such a menu is to replace the energy source with fats. If the body does not receive a food source in the form of carbohydrates, it begins to produce ketones as a fuel source.

Advantages and disadvantages

The ketogenic diet has a number of benefits. These include:

1. Reducing blood sugar, prevention of diabetes. This nutritional technique is considered reasonable for persons predisposed to this pathology.
2. Improved mental performance. Ketones are an excellent source of energy for the brain; they help improve concentration and focus. It is not without reason that such nutrition is still used in the treatment of uncontrolled forms of epilepsy in children.
3. Helps maintain normal cholesterol and blood pressure levels.
4. Significantly improves the appearance of the skin.
5. A constant influx of energy due to the fact that food contains a sufficient amount of calories and at the same time does not have carbohydrates, which take energy for processing.
6. Muscle mass during weight loss on such a diet is not consumed. Fat is burned, which is necessary for the release of energy.

Attention! This type of diet should not be used during pregnancy, lactation or high blood pressure. Before starting, you should visit your doctor to be checked for chronic diseases that may be a contraindication to the keto diet.

What foods can you eat and what not?

In a ketogenic diet, the first step is to limit your carbohydrate intake. Optimal drinks – water, tea, coffee.

The following foods should be consumed:

• Leafy and dark vegetables – spinach, cabbage and other cruciferous vegetables;
• red meat;
• butter or heavy cream;
• lard;
• eggs;
• olive oil;
• fatty fish – trout, mackerel, tuna, salmon;
• Of fruits, only avocados or some berries;
• nuts, seeds;
• fat cottage cheese, sour cream, milk.

Any kind of sweetener is prohibited, milk or cream can be added to coffee. It is important to remember that if a person is on a similar diet for the first time and has previously eaten from fast carbohydrates, he may experience muscle cramps.

Attention! It is imperative to exclude cereals, pasta, all types of cereals, sweet and starchy foods from the diet.

Basic rules of the keto diet

For maximum efficiency and safety, follow these nutritional guidelines:

• enter the keto diet gradually;
• Divide meals into 5 or more meals per day;
• reduce salt intake as much as possible;
• drink up to 4 liters of liquid per day;
• To exclude the use of legumes, sweets, fruits.

If you follow the rules, then after a certain time signs of ketosis appear. This is the process of breaking down fats. These features include:

90,026

weight loss;

decreased appetite;

increased blood ketone levels;

improved memory;

insomnia.

This condition usually appears after 1–2 weeks of adherence to the diet in question.

Disclaimer

Please note that all information posted on the website
Prowellness is provided for informational purposes only and is not a personal program, direct recommendation for action or medical advice. Do not use these materials for diagnosis, treatment, or any medical manipulation. Consult a physician before using any technique or using any product.This site is not a specialized medical portal and does not replace the professional advice of a specialist.