Which fruits can you eat on a ketogenic diet. How do avocados, lemons, and berries fit into a keto meal plan. What are the benefits of consuming low-carb fruits on keto. How to calculate net carbs for fruits on a ketogenic diet.

Understanding the Ketogenic Diet and Fruit Consumption

The ketogenic diet is a low-carb, high-fat eating plan designed to induce a state of ketosis in the body. This metabolic state encourages the body to burn fat for fuel instead of carbohydrates. While fruits are often restricted on keto due to their natural sugar content, some low-carb options can be incorporated into a well-planned ketogenic diet.

A typical ketogenic diet follows these macronutrient ratios:

• 55–60% of calories from fat
• 30–35% of calories from protein
• 5–10% of calories from carbohydrates

To maintain ketosis, most people aim to keep their total daily carbohydrate intake under 50 grams, with some individuals limiting it to as low as 20 grams. This restriction makes fruit selection crucial for those following a keto diet.

Calculating Net Carbs: The Key to Keto-Friendly Fruits

When determining which fruits are suitable for a ketogenic diet, it’s essential to understand the concept of net carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrates in a food item. This calculation is important because fiber is not digested by the body and doesn’t impact blood sugar levels.

To calculate net carbs in fruit:

1. Find the total carbohydrate content
2. Subtract the fiber content
3. The result is the net carb count

Fruits with a lower net carb count are generally more keto-friendly and can be consumed in moderation as part of a well-planned ketogenic diet.

Avocado: The Keto Dieter’s Fruit of Choice

Avocados are a top choice for those following a ketogenic diet. Why are avocados so popular among keto dieters? An average avocado (150g) contains approximately 12.8g of carbs and an impressive 10g of fiber, resulting in only 2.8g of net carbs. This low net carb count makes avocados an excellent fruit option for maintaining ketosis.

Beyond their favorable carb profile, avocados offer several benefits for keto dieters:

• High in healthy monounsaturated fats
• Rich in potassium, which can help balance electrolytes
• Good source of vitamin K, folate, and vitamin C
• Provides satiety, helping to reduce overall calorie intake

Incorporating avocados into your keto meal plan can be as simple as adding slices to salads, using them as a base for keto-friendly dips, or even blending them into smoothies for a creamy, low-carb treat.

Berries: Sweet Treats with Keto-Friendly Profiles

Berries are often considered nature’s candy, but can they fit into a ketogenic diet? Fortunately, several types of berries can be enjoyed in moderation on a keto eating plan. Let’s explore the net carb counts and benefits of some popular berry options:

Strawberries: A Keto-Friendly Favorite

Strawberries are a popular choice for keto dieters due to their relatively low carb content. A 100g serving (about 2/3 cup) of strawberries contains:

• 7.6g total carbs
• 1.8g fiber
• 5.8g net carbs

In addition to their favorable carb profile, strawberries are rich in vitamin C and antioxidants, making them a nutritious addition to a keto diet.

Blackberries: Fiber-Rich and Keto-Compatible

Blackberries are another excellent option for those following a ketogenic diet. A 150g serving of blackberries provides:

• 14.4g total carbs
• 7.95g fiber
• 6.4g net carbs

The high fiber content of blackberries not only reduces their net carb count but also supports digestive health. They’re also packed with vitamins C and K, as well as antioxidants that can benefit overall health.

Raspberries: Low in Net Carbs, High in Nutrients

Raspberries are a keto-friendly fruit that can add variety to your diet. A 123g serving of raspberries contains:

• 14.7g total carbs
• 8g fiber
• 6.7g net carbs

Raspberries are not only low in net carbs but also rich in vitamin C, manganese, and antioxidants. Their unique flavor and texture make them a versatile addition to keto-friendly desserts or as a topping for low-carb yogurt.

Citrus Fruits on Keto: Lemons and Their Benefits

Citrus fruits are often high in sugar, but lemons are an exception that can be incorporated into a ketogenic diet. An average-sized lemon (about 58g) contains:

• 6g total carbs
• 1.8g fiber
• 4.2g net carbs

The low net carb count of lemons makes them a suitable option for adding flavor to keto meals and beverages. But what are the benefits of including lemons in your keto diet?

• Rich in vitamin C, supporting immune function
• Contains citric acid, which may aid in digestion
• Adds flavor to water, encouraging hydration
• Can enhance the taste of fish and poultry dishes without adding significant carbs

Incorporating lemon juice or zest into your keto recipes can help brighten flavors and add a fresh, citrusy note to your meals without compromising your carb limits.

Tomatoes: A Versatile Keto-Friendly Fruit

While often used as a vegetable in cooking, tomatoes are technically a fruit. Can tomatoes be part of a ketogenic diet? The answer is yes, in moderation. A whole tomato weighing 125g contains:

• 4.8g total carbs
• 1.5g fiber
• 3.3g net carbs

This low net carb count makes tomatoes a viable option for those following a keto diet. How can you incorporate tomatoes into your keto meal plan?

• Use them in salads for added flavor and nutrients
• Create low-carb sauces for zucchini noodles or keto pizzas
• Enjoy them as a low-carb snack with high-fat dips
• Add them to omelets or frittatas for a burst of flavor

Tomatoes not only add variety to keto meals but also provide essential nutrients such as vitamin C, potassium, and the antioxidant lycopene.

Kiwifruit and Plums: Occasional Keto Treats

While kiwifruit and plums are higher in net carbs compared to other fruits on this list, they can still be enjoyed occasionally on a ketogenic diet with careful planning. Let’s examine their carb profiles:

Kiwifruit: A Nutrient-Dense Option

A single kiwifruit (75g) contains:

• 10.5g total carbs
• 2.25g fiber
• 8.25g net carbs

While higher in net carbs, kiwifruit is packed with vitamin C, potassium, and fiber. It can be incorporated into a keto diet occasionally, but portion control is crucial.

Plums: A Sweet Treat in Moderation

A whole plum (75g) provides:

• 8.5g total carbs
• 1g fiber
• 7.5g net carbs

Plums offer various nutrients, including phosphorus and potassium. They can be enjoyed as an occasional treat on a keto diet, but their higher net carb content means they should be consumed sparingly.

When including kiwifruit or plums in your keto meal plan, it’s essential to account for their higher net carb content and adjust your other carb intake accordingly to maintain ketosis.

Balancing Fruit Consumption on a Ketogenic Diet

While the fruits mentioned in this article can be incorporated into a ketogenic diet, it’s crucial to remember that moderation is key. How can you balance fruit consumption while maintaining ketosis?

• Track your daily carb intake meticulously
• Prioritize lower net carb fruits like avocados and berries
• Use higher carb fruits like kiwi and plums sparingly
• Adjust other carb sources in your diet when including fruit
• Consider the timing of fruit consumption, such as eating them post-workout

By carefully planning your fruit intake and maintaining awareness of your overall carb consumption, you can enjoy the nutritional benefits and flavors of fruits while adhering to your ketogenic diet goals.

Remember, individual tolerance to carbs can vary, so it’s essential to monitor your ketone levels and adjust your fruit intake accordingly. Consulting with a nutritionist or healthcare provider can help you create a personalized keto meal plan that includes the right balance of low-carb fruits for your specific needs and goals.

10 low-carb options and their benefits

Fruits contain natural sugars, but some are suitable as part of a keto meal plan. Avocados, lemons, tomatoes, berries, and kiwis are among the options.

The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs.

Here are typical recommended calorie percentages for each macro on a keto diet:

• 55–60% of calories should come from fat
• 30–35% of calories should come from protein
• 5–10% of calories should come from carbohydrates

The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation.

This article breaks down which fruits a person can eat on a keto diet.

Fruits contain natural sugars that add to a person’s daily carbohydrate intake.

People can eat some fruits on the keto diet. However, a person needs to be careful of the type and amount they consume to stay within their allotted macros.

The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet.

People consume this diet to put their bodies into a state of ketosis, where the body burns more fat.

While there is no carb intake guideline for all people following the keto diet, the Harvard School of Public Health state most people should try to keep their total carbs under 50 grams (g) per day. Some people may even limit their intake to 20 g per day.

Not all fruits contain the same amount of carbs and fiber. Those higher in sugars and lower in fiber are generally not well suited to a keto diet, although they are a healthful addition to most other diets with a less restricted carb intake.

Fruits lower in sugars and higher in fiber may be suitable on a keto diet, but a person should eat them in moderation.

Fiber is an important factor in the keto diet. A person’s body cannot digest this substance. Therefore, to calculate the carbs eaten from food containing fiber, subtract the carbs from fiber from the total amount of carbs in the food.

This would give the net carb count of the food, which is important to note for those counting carbs.

However, a person following a keto diet to manage a medical condition, such as epilepsy, should limit their total carbs to under 20 g.

Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet.

The following fruits are generally considered keto-friendly.

Avocado

Avocados belong in the fruit family — they are not vegetables. An average avocado of 150 g contains about 12.8 g of carbs and 10 g of fiber.

The amount of fiber in avocado means it has only around 2.8 g of net carbs.

This fruit also provides a good portion of healthful fat and several necessary vitamins and minerals.

Tomatoes

Tomatoes are a fruit, though many people use them in savory dishes and sauces.

They are also keto-friendly, with about 4.8 g of carbs and 1.5 g of fiber in a whole tomato weighing 125 g. This means they each typically contain 3.3 g of net carbs.

The exact amount of carbs in tomatoes will vary based on their size and type. In general, a small serving should allow a person to enjoy them without breaking their keto diet.

Lemons

Lemons add a citrus flavor to meats, poultry, fish, and drinks. They are also acceptable on the keto diet, with an average-sized lemon containing about 6 g carbs and 1.8 g of fiber, accounting for around 4.2 g of net carbs.

Lemons are also high in vitamin C.

Strawberries

Strawberries are relatively low in carbs and can provide necessary vitamins, such as vitamins C and A. In a 2/3 cup serving of 100 g, strawberries contain 7.6 g of carbs and 1.8 g of fiber, which comprise 5.8 g of net carbs.

Blackberries

Blackberries provide about 14. 4 g of carbs and 7.95 g of fiber in a 150 g serving, comprising around 6.4 g of net carbs.

Blackberries also contain a variety of vitamins and minerals, including vitamins C, K, and A.

Raspberries

Raspberries contain about 14.7 g of carbs and 8 g of fiber in a 123 g serving, accounting for 6.7 g of net carbs.

They also contain vitamin C and manganese, as well as antioxidants, making them a healthful addition to a keto diet.

Plum

A whole plum of 75 g contains 8.5 g of carbs and about 1 g of fiber, providing net carbs of 7.5 g.

They also contain several key nutrients, including phosphorus and potassium.

Kiwifruit

A person on a keto diet may only want to eat kiwifruit on rare occasions. A kiwifruit of 75 g contains about 10.5 g of carbs and 2.25 g of fiber, bringing its net carbs to around 8.25 g.

Because kiwifruit is higher in net carbs than other fruits on this list, a person eating it may wish to monitor their carb intake throughout the day when trying to maintain ketosis.

Blueberries

Like kiwifruits, blueberries are higher than many options on this list when it comes to total carb count. In a 1/2-cup serving, a person will consume about 10.9 g of carbs and 1.8 g of fiber, taking in 9.1 g of net carbs.

Not all fruits are suitable for people following a keto diet.

A person should restrict or eliminate the following fruits from their diet when limiting their carb intake.

Though the fruits in this table may not be suitable for a keto diet, they are healthful and nutritious.

A person can still benefit from including these fruits in many other diets that are less restrictive in carbs.

People following a keto diet can still enjoy some fruit in moderation. Fruits offer essential nutrients, such as vitamins and minerals, which are an important part of a person’s diet.

Avoid eating large quantities of any fruit to achieve or maintain ketosis.

Those interested in the keto diet should talk with their doctor or nutritionist before starting this program, particularly if they have any chronic health conditions.

What fruits can you eat on keto?

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Eating fruit is an integral part of a healthy lifestyle. However, with low-carb diets becoming more popular, you may be wondering what fruits you can eat on keto. They may be packed to the brim with essential vitamins, minerals and compounds with strong health-promoting benefits, but fruits also have a high sugar content. 

The main objective of a keto diet is to reduce your intake of carbohydrates to the absolute minimum, to achieve and maintain the state of ketosis. This is a metabolic state that can potentially help with losing weight and improving blood sugar levels. 

Sounds like an impossible task? Not necessarily. With the right choices, you can reap the health benefits of eating fruits without overloading on carbohydrates and jeopardizing your health and fitness goals. Here, we’ll discuss which fruits contain the least amounts of carbohydrates to help you stick to your keto diet.

If you’re thinking of getting started on the keto diet, have a look at our guide to the keto diet for beginners to give yourself the best start.

1. Avocados

Boasting a rich, creamy consistency and subtle flavor, avocados can be easily added to salads, mashed on toast or blended into guacamole. They have a high nutritional value, including an exceptionally low sugar content. Half a cup of sliced avocado provides more than 10g of fat and fewer than 3g of carbohydrates, making it a perfect addition to your keto meal plan. 

Avocados are rich in prebiotic fiber, potassium and healthy unsaturated fats. According to a review published in the Nutrients journal, regular consumption of this creamy fruit may help to reduce the risk of developing cardiovascular disease, improve cognitive function in certain individuals and contribute to better gut health in overweight or obese adults. 

Great swap for: Bananas 

(Image credit: Getty Images)

2. Blackberries

If you want to keep your sugar intake low, but don’t want to miss out on essential nutrients that fruit provides in abundance, look no further than berries. There are many types that would suit the strict requirements of a keto diet, but potentially the best ones to choose are blackberries. Half a cup of these slightly sour, black fruits provides only 3g of carbohydrates and almost 4g of dietary fiber. 

Blackberries are also a great source of potassium, vitamin C, vitamin K and many different antioxidants. Multiple studies have shown that regular consumption of these fruits can help protect against cancers, age-related neurodegenerative diseases and bone loss.  

Great swap for: Grapes or pomegranates.

3. Raspberries

One cup of these berries delivers 8g of dietary fiber and more than 50% of the Daily Value for vitamin C, yet has less than 7g of carbohydrates. Raspberries are also rich in highly bioactive compounds that may provide health benefits. According to a review published in the Advances in Nutrition journal, regular consumption of these could be an effective tool for combating obesity, cardiovascular disease and type 2 diabetes. 

Great swap for: Grapes, cherries and pomegranates. 

4. Strawberries

Though relatively higher in carbohydrates than their berry counterparts, these red fruits can still be enjoyed on a keto diet. A cup of strawberries contains more than 3g of dietary fiber and approximately 9g of carbohydrates, while delivering a hefty dose of micronutrients like iron, copper, magnesium, vitamin C, vitamin K and potassium. 

According to a comprehensive review published in the Critical Reviews in Food Science and Nutrition, a high intake of strawberries can help lower systemic inflammation and blood sugar levels.  

Great swap for: Grapes, cherries and pomegranates. 

(Image credit: Getty Images)

5. Blueberries

Blueberries are arguably the most sugary fruits from the berry family, but since they’re also one of the healthiest, it’s a good idea not to remove them from your keto meal plan. Half a cup contains almost 9g of carbohydrates, so it’s best to enjoy them sparingly if you want to keep a low sugar intake. 

Having said this, blueberries are a nutritional powerhouse and contain many essential micronutrients, such as vitamin C, vitamin K and manganese. But it’s their high level of phytonutrients that makes them exceptional. Multiple studies have shown that these compounds have strong antioxidant and anti-inflammatory properties that can help ward off obesity, type 2 diabetes and cardiovascular disease, as well as improve gut health and potentially slow down the aging process.

Great swap for: Grapes, cherries and pomegranates. 

6. Rhubarb

This fruit is a great choice if you want to keep your carbohydrate consumption low. One cup of diced rhubarb contains as little as 4g of carbohydrates, while delivering almost 2g of dietary fiber and a significant amount of vitamin C and vitamin A. 

What’s more, researchers have started exploring the potential health benefits of rhubarb’s highly bioactive compound called emodin. According to a review recently published in the International Journal of Molecular Sciences, emodin from rhubarb exhibits strong diuretic, antibacterial, antiulcer, anti-inflammatory, anticancer, antimalarial and antiallergic properties. 

Great swap for: Apples, prunes and grapes. 

7. Watermelon

Refreshing watermelon is one of the best snacks for scorching days. The fruit is also a good addition to ketogenic diets as it has a relatively low sugar content and provides great nutritional value. 

A cup of diced watermelon contains approximately 12 g of carbohydrates and a host of essential micronutrients, like vitamin C, potassium, copper and vitamin A. If eaten regularly, these red fruits can be beneficial to our cardiovascular health and fitness. As described in a review recently published in the Current Atherosclerosis Reports, watermelons contain relatively high levels of compounds called L-citrulline and L-arginine, which have been shown to reduce blood pressure and improve blood flow.

Great swap for: Melons and mangoes. 

(Image credit: Getty Images)

8. Kiwi

Most exotic fruits contain a significant amount of carbohydrates, which makes it difficult to include them in a keto diet. Thankfully, there’s an exception: kiwi. One of these fruits provides around 7g of carbohydrates, as well as a significant portion of fiber, vitamin C, phosphorus and potassium. Emerging evidence suggests that kiwis may be protective against types of cancers, particularly the ones located in the lower gastrointestinal tract. 

Great swap for: Mangoes, melons, pineapples.

9. Tomatoes

These red fruits – with only 3. 3g of carbohydrates in a medium-size tomato – can help you to keep your sugar intake in check. But that’s not the only feature that makes tomatoes a nutritious food staple: they also contain significant amounts of beta-carotene, vitamin E, vitamin C, vitamin K and folic acid. 

Tomatoes have also attracted attention due to their high antioxidant content, especially lycopene. According to a review recently published in the Food Chemistry journal, lycopene has been shown to protect against dying from coronary heart disease, cerebrovascular diseases and types of cancer, such as prostate and stomach.  

Fruits to avoid on keto

Cherries

Many fruits contain significant amounts of sugars and cherries are no exception. Whilst tasty and nutritious, just half a cup of these red fruits provides more than 10g of carbohydrates. 

Peaches and nectarines

Peaches and nectarines will be difficult to fit into a keto diet. One medium fruit contains around 13g of carbohydrates.

Apples and pears

Apples and pears may work great with your morning bowl of oatmeal, but if you’re on a keto diet, you may need to swap them for other fruits. One medium apple contains approximately 23g of carbohydrates, while a medium pear would provide nearly 20g of this macronutrient. 

Oranges, mangoes, pineapples and bananas 

Exotic fruits are notorious for their high sugar content. For example, one medium banana or a cup of chopped mangoes can deliver up to 26g of carbohydrates, while just two slices of pineapple will contain more than 12g of this macronutrient. Be careful with oranges as well: one medium fruit can have up to 15g of carbohydrates.

Grapes

It’s challenging to add grapes to a keto diet, so it’s best to avoid them altogether. One cup of these can easily provide more than 25g of carbohydrates. 

If you are vegan and looking for inspiration for what to eat on the keto diet, have a look at our guide to what can you eat on a vegan keto diet? Or, if you don’t think the keto diet is for you, you can read our guide to the paleo diet vs keto: the differences explained to see if the paleo diet might be a better fit for you.

• Related: Keto diet for beginners
• Related: Which vegetables are low in carbs?

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Anna Gora is a health writer at Live Science, having previously worked across Coach, Fit&Well, T3, TechRadar and Tom’s Guide. She is a certified personal trainer, nutritionist and health coach with nearly 10 years of professional experience. Anna holds a Bachelor’s degree in Nutrition from the Warsaw University of Life Sciences, a Master’s degree in Nutrition, Physical Activity & Public Health from the University of Bristol, as well as various health coaching certificates. She is passionate about empowering people to live a healthy lifestyle and promoting the benefits of a plant-based diet.

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What can not be eaten on a keto diet?

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

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

Allowed foods

The keto diet is based on healthy fats:

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

List of allowed foods

Meat and poultry

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

Fish and seafood

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

Eggs

Add to meals, hard boil, fry fried eggs and omelettes – eggs are perfect for keto.

Avocado

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

Vegetables

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

Mushrooms

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

Fruits

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

Berries

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

Nuts & Seeds

Nuts are good for the keto diet, but you need to watch your portion sizes too. On keto, you can eat macadamia nuts, pecans, Brazil nuts, walnuts.

Cheese and dairy products

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

Greens

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

Fats and sauces

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

Beverages

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

Alcohol

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

Dark chocolate and cocoa beans

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

Spices

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

Unwanted foods on keto

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

Artificial trans fats

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

Milk

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

Sweet foods

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

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

Starchy foods

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

Legumes

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

Keto products

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

Sweeteners

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

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

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

Common dietary mistakes on the keto diet

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

Why you can’t fail on a keto diet

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

On a keto diet, it is important to take into account not only the balance of fats and carbohydrates, but also the intake of a sufficient amount of vitamins. When planning the menu on your own, there is a high risk that there will be either too little or too much vitamins. For example, a lack of magnesium can cause cramps, and too much sodium causes swelling and pressure problems.

A well-designed weekly keto meal package with delivery, provides Yamdiet’s ready-to-eat healthy food service. Dietitians and professional chefs prepare meals that are calorie-rich, fat-rich, carbohydrate-limited, and vitamin-balanced. Daily delivery of ready-made meals for the keto diet will free up your time and help you quickly achieve the desired result.

What and how much fruit to eat on a keto diet?

Fruits on a 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. And these are the properties that are fundamental and decisive on a keto diet.

As we know, the keto diet is based on reducing the consumption of these simple sugars and complex carbohydrates – no or minimal amount in the diet. Such a change in nutrition leads to the fact that the body uses not glucose, but ketone bodies for current energy needs. This state can be achieved when the amount of carbohydrates in the diet is limited to 50 grams per day. Therefore, fructose and sucrose should be kept to a minimum during the diet.

On the other hand, it is widely believed that on a keto diet, you can eat a little bit of both.

What is fruit

Have you thought about what fruits are? A sweet product given by nature? We all love Wikipedia gives interesting information about the definition.

Fruit – juicy edible fruit of a tree or shrub . In the Old Russian language, the word “fruit” did not exist, … any fruits were called vegetables or vegetables.

“Fruit” is not a botanical term, but a household and economic one. On the farm, edible plants and edible parts of plants are divided into fruits, vegetables, nuts , cereals, etc. In the everyday sense, a berry is also a juicy fruit.

An article on the site gives a definition referring to the Great Russian Encyclopedia, and we will “recover” for a more specific definition there.

FRUITS … – edible juicy fruits of cultivated and wild plants. …F. contain easily digestible carbohydrates, vitamins, organic. acids, etc.

As you can see, not a word about sugar and sweetness. This makes the question “is it possible to have fruits on a keto diet” is not entirely correct. After all, it turns out that unsweetened fruits on a keto diet should have the same attitude as vegetables.

How, then, are fruits different from vegetables, if not in sweetness? In order not to get confused, let’s finally turn to the encyclopedia of differences. In short, fruits are fruits of a tree or shrub . Plus, they store the seeds for further reproduction, and wax is the edible part of the plant. These can be leaves, stems, roots, bulbs and even flowers (broccoli).

Of course, it turns out that the fruit is also an edible part of the plant, but the difference is that in the case of the fruit, it is separated from the plant itself over time, but the vegetable is not.

Non-obvious fruits

Avocado

The first, most common unsweetened fruit on the keto diet is the avocado. It is indeed classified as a fruit according to the definitions above, but is often associated with a vegetable in the minds of consumers.

Lovers appreciate its creamy texture, which goes well with a variety of dishes. This is because avocados are mostly fat, and by adding them to your diet, you will significantly increase the amount of fat consumed. The perfect fruit for the keto diet!

Half an avocado contains up to 15 g of fat and at the same time less than 2 g of carbohydrates. Not having a bright sweet taste, it is not at all like the fruits we are used to. But it can be a great addition to keto meals, including sweet ones. For example, as an addition to cocktails or pastas.

Olives

Yes, this is another not obvious fruit. Small and slightly salty. Ten small olives contain about 3 grams of fat and about 1.5 grams of digestible carbohydrates. There is no reason to skip them on a keto diet. You can easily add them to your keto menu.

Tomatoes

Another unexpected discovery that everyone makes sooner or later is that the tomato associated with a vegetable is actually a fruit. This takes away from many salads the right to be called vegetable. What is ketchup then? Let’s leave the analysis of the semantics of jams and sauces for another article.

This red fruit is great on a keto menu. 170 g of tomatoes contain only 4 g of net carbohydrates. Tomatoes are also a great source of potassium, an ingredient recommended to supplement a ketogenic diet.

The conclusion is that unsweetened fruits on a keto diet are recommended, and you can eat them without restrictions (of course, without going to extremes) as side dishes.

Sweet fruits on a keto diet

Now let’s move on to the question of sweet fruits on the keto diet, those that contain more sugar.

It is possible and necessary to eat fruit. But not all. Avoid high sugar fruits in your diet. These are primarily bananas and mangoes. They are the undoubted leaders in terms of sugar content.

The amount of sweet fruits consumed on a keto diet depends primarily on how strictly you adhere to the option. The main rule is not to go beyond the established daily limit.

And don’t eat all the fruits at once, to prevent a rise in blood sugar levels.

Berries are much better for a keto diet. They fit perfectly into the balance of macronutrients. The amount of sugar contained in them ranges from 3 to 7 grams per 100 g of fresh product. Berries with a minimum amount of carbohydrates are often acidic (raspberries, currants).

If sweet fruits and berries contain sugars, why eat them at all? It is worth including them in your diet because they contain polyphenols (a substance responsible, among other things, for the sour, characteristic taste), which are important in the prevention of many diseases.