Can watermelon be part of a ketogenic diet. How many carbs does watermelon contain. What are the nutritional benefits of watermelon. How can you incorporate watermelon into a keto meal plan. What are some low-carb fruit alternatives for keto dieters.

Understanding the Ketogenic Diet and Fruit Consumption

The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate eating plan that has gained significant popularity in recent years. This dietary approach aims to shift the body’s metabolism into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While the keto diet can be effective for weight loss and managing certain health conditions, it often requires strict adherence to carbohydrate limits, which can make fruit consumption challenging.

Many fruits are naturally high in carbohydrates due to their sugar content, making them potentially incompatible with a ketogenic lifestyle. However, not all fruits are created equal when it comes to their carbohydrate content. Some fruits, including watermelon, can be enjoyed in moderation as part of a well-planned keto diet.

Watermelon’s Nutritional Profile: A Closer Look

Watermelon is a popular summer fruit known for its refreshing taste and high water content. Beyond its ability to quench thirst, watermelon offers several nutritional benefits that make it an attractive option for health-conscious individuals, including those following a ketogenic diet.

Carbohydrate Content of Watermelon

The primary concern for keto dieters when considering watermelon is its carbohydrate content. How many carbs does watermelon contain? A one-cup serving (152 grams) of diced watermelon provides approximately 11.5 grams of total carbohydrates and 0.5 grams of fiber. This results in about 11 grams of net carbs per serving.

Net carbs are calculated by subtracting the grams of fiber from the total carbohydrates, as fiber is not digested and absorbed by the body in the same way as other carbohydrates. For individuals following a strict ketogenic diet that limits daily carb intake to 20-25 grams, a serving of watermelon could potentially account for nearly half of their daily carb allotment.

Vitamins and Minerals in Watermelon

Despite its carbohydrate content, watermelon offers several essential nutrients that can contribute to overall health:

• Vitamin C: An important antioxidant that supports immune function and skin health
• Vitamin A: Essential for eye health and immune function
• Potassium: An electrolyte that helps maintain proper heart and muscle function
• Magnesium: Important for various bodily functions, including energy production and muscle contraction
• Lycopene: A powerful antioxidant that may have heart-protective and anti-cancer properties

Can Watermelon Fit into a Ketogenic Diet?

The question remains: is watermelon keto-friendly? The answer is not a simple yes or no. While watermelon is higher in carbs compared to some other low-carb fruits, it can be incorporated into a ketogenic diet with careful planning and portion control.

For individuals following a more flexible approach to the keto diet, such as a cyclical or targeted ketogenic diet, there may be more room to include watermelon without disrupting ketosis. However, those adhering to a strict standard ketogenic diet may find it challenging to fit watermelon into their daily carb allotment without sacrificing other nutrient-dense foods.

Strategies for Including Watermelon on a Keto Diet

If you’re determined to enjoy watermelon while maintaining ketosis, consider the following strategies:

1. Reduce portion sizes: Opt for smaller servings of watermelon to keep carb intake in check
2. Plan ahead: Incorporate watermelon into your daily meal plan, adjusting other carb sources accordingly
3. Pair with high-fat foods: Combine watermelon with keto-friendly fats like cheese or nuts to help balance macronutrients
4. Use as a flavoring: Infuse water with watermelon for a refreshing, low-carb beverage
5. Save for special occasions: Reserve watermelon for occasional treats rather than making it a daily staple

Low-Carb Fruit Alternatives for Keto Dieters

While watermelon can be enjoyed in moderation on a keto diet, there are several other fruits that are naturally lower in carbohydrates and may be easier to incorporate into a ketogenic meal plan. These low-carb fruit options include:

• Avocados: High in heart-healthy fats and fiber, with only 2 grams of net carbs per 100 grams
• Berries: Strawberries, raspberries, and blackberries are lower in carbs and high in fiber
• Lemons and limes: These citrus fruits are very low in carbs and can be used to add flavor to foods and beverages
• Coconut: Rich in healthy fats and relatively low in carbs, especially when consumed as coconut meat or unsweetened coconut flakes
• Olives: Technically a fruit, olives are high in healthy fats and low in carbs, making them an excellent keto-friendly option

The Role of Watermelon in Promoting Hydration

One of the most significant benefits of watermelon, particularly for those following a ketogenic diet, is its high water content. Proper hydration is crucial when following a keto diet, as the reduction in carbohydrates can lead to increased water loss from the body.

Watermelon is composed of approximately 92% water, making it an excellent food for promoting hydration. This high water content can help replenish fluids lost during ketosis and may assist in preventing some of the side effects associated with the initial stages of a ketogenic diet, such as the “keto flu.”

Electrolyte Balance and Watermelon

In addition to its water content, watermelon contains important electrolytes like potassium and magnesium. These minerals play a crucial role in maintaining proper hydration and electrolyte balance, which can be particularly beneficial for keto dieters who may experience electrolyte imbalances during the initial adaptation phase.

Potential Health Benefits of Watermelon on a Keto Diet

While the primary focus for keto dieters is often on macronutrient ratios, it’s important to consider the potential health benefits that foods like watermelon can offer, even when consumed in moderation:

Antioxidant Properties

Watermelon is rich in antioxidants, particularly lycopene, which gives the fruit its characteristic red color. Lycopene has been associated with various health benefits, including:

• Reduced risk of certain cancers, particularly prostate cancer
• Improved heart health and lower risk of cardiovascular disease
• Protection against sun damage and improved skin health
• Potential anti-inflammatory effects

Cardiovascular Health

The combination of lycopene, citrulline (an amino acid found in watermelon), and potassium may contribute to improved cardiovascular health. These compounds have been associated with:

• Lower blood pressure
• Improved blood flow
• Reduced risk of heart disease and stroke

Muscle Recovery and Exercise Performance

Citrulline, found in watermelon, has been studied for its potential to enhance exercise performance and reduce muscle soreness. While more research is needed, these properties could be particularly beneficial for keto dieters who engage in regular physical activity.

Incorporating Watermelon into Keto-Friendly Recipes

For those who wish to enjoy watermelon while adhering to a ketogenic diet, there are creative ways to incorporate small amounts of the fruit into keto-friendly recipes. Here are some ideas:

Watermelon Salad

Create a refreshing salad by combining small cubes of watermelon with feta cheese, mint leaves, and a drizzle of olive oil. The high-fat content of the cheese and oil helps balance the carbohydrates from the watermelon.

Watermelon Smoothie

Blend a small amount of watermelon with coconut milk, ice, and a keto-friendly sweetener for a refreshing low-carb smoothie. Add a scoop of unflavored protein powder to increase the protein content and make it more filling.

Watermelon Popsicles

Puree watermelon with lime juice and a keto-friendly sweetener, then freeze in popsicle molds for a refreshing summer treat. Keep portions small to manage carb intake.

Grilled Watermelon

Grill thin slices of watermelon and serve with a dollop of whipped cream cheese for a unique dessert that combines sweet and savory flavors.

Monitoring Ketosis While Consuming Watermelon

For individuals committed to maintaining a state of ketosis, it’s crucial to monitor how the body responds to the inclusion of watermelon in the diet. There are several methods to track ketosis:

• Blood ketone meters: These provide the most accurate measurement of ketone levels in the blood
• Urine test strips: A less expensive option that measures ketones excreted in urine
• Breath analyzers: Measure acetone levels in the breath, which can indicate ketosis

By regularly monitoring ketone levels, individuals can determine how their body responds to the inclusion of watermelon and adjust their intake accordingly to maintain ketosis if desired.

The Importance of Individualized Approach to Keto Dieting

It’s essential to remember that nutritional needs and metabolic responses can vary significantly from person to person. While some individuals may be able to include moderate amounts of watermelon in their ketogenic diet without issue, others may find that even small portions disrupt their state of ketosis.

Factors that can influence an individual’s ability to incorporate watermelon into a keto diet include:

• Overall daily carbohydrate limit
• Activity level and exercise routine
• Metabolic health and insulin sensitivity
• Personal health goals and reasons for following a ketogenic diet

Given these variables, it’s advisable to work with a registered dietitian or healthcare professional who can provide personalized guidance on incorporating fruits like watermelon into a ketogenic meal plan. This individualized approach can help ensure that nutritional needs are met while still achieving the desired benefits of a ketogenic diet.

Is Watermelon Keto-Friendly?

Is Watermelon Keto-Friendly?

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Nutrition

Medically reviewed by Natalie Olsen, R. D., L.D., ACSM EP-C — By Rachael Ajmera, MS, RD on November 28, 2019

Watermelon is a delicious and refreshing summertime staple.

In addition to promoting hydration thanks to its high water content, it’s a good source of several nutrients, including vitamins C and A (1).

What’s more, watermelon contains several antioxidants, such as lycopene, which may be linked to improved heart health and a lower risk of certain cancers (2).

You may wonder whether watermelon can fit into the ketogenic, or keto diet, an eating pattern that involves limiting your carb intake and eating a high amount of healthy fats instead.

Given that the keto diet is highly restrictive and requires strict adherence to maximize results, many fruits are considered off-limits, causing some to find it somewhat challenging to follow.

This article determines whether watermelon can be enjoyed as part of a healthy keto diet.

Because most fruits are high in carbs, those following the ketogenic diet can only enjoy them in small amounts.

However, compared with other types of fruit, watermelon is relatively low in carbs.

In fact, 1 cup (152 grams) of diced watermelon contains about 11.5 grams of carbs and 0.5 grams of fiber, which means that it has about 11 grams of net carbs (1).

Net carbs is a term used to describe the number of carbs in a portion of food that is absorbed by the body. They’re calculated by subtracting the grams of fiber from the grams of total carbs.

Whether watermelon can fit into a ketogenic diet depends on what else you’re eating during the day.

On a 2,000-calorie diet, you may be restricting your carb intake to just 100 calories, or 25 grams, per day.

Therefore, a single serving of watermelon could take up nearly half of your daily carb allotment.

Though you can definitely fit watermelon into a keto diet, it may take careful planning and require you to reduce your portion sizes to keep your carb count in check.

Summary

Watermelon can fit into a ketogenic diet, but it may require careful planning and decreased portion sizes to stick within your daily carb allotment.

Restricting your carb intake doesn’t mean that you need to cut fruit out of your diet altogether.

In fact, several fruits can easily fit into a well-planned ketogenic diet.

For instance, avocados are low in carbs but high in heart-healthy fats and fiber, as well as a number of other important vitamins and minerals (2).

Lemons and limes are also much lower in carbs than other types of fruit (3, 4).

Plus, certain types of berries can be enjoyed in moderation.

For example, strawberries, raspberries, and blackberries contain moderate carb contents but are high in fiber, making them lower in net carbs (5, 6, 7).

Summary

In addition to watermelon, several other types of low carb fruits can be enjoyed in moderation on a ketogenic diet.

The ketogenic diet requires you to significantly cut back on carbs, which often means eliminating higher carb foods like fruit from your diet.

Fortunately, compared with other fruits, watermelon is relatively low in carbs and can be enjoyed as part of a ketogenic diet.

However, it may require careful planning, and you may need to decrease your portion sizes to help fit it in.

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It’s recommended to work with a registered dietitian to ensure that your intake of important nutrients, such as fiber, are fulfilled daily, as well as to help incorporate the right amount and types of carbs on a keto diet.

Last medically reviewed on November 28, 2019

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Nov 28, 2019

Written By

Rachael Ajmera, MS, RD

Medically Reviewed By

Natalie Olsen, RD, LD, ACSM EP-C

Copy Edited By

Christina Guzik, BA, MBA

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Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — By Rachael Ajmera, MS, RD on November 28, 2019

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Is watermelon keto? Nutrient profile, and list of keto fruits

A person can eat watermelon as part of a keto diet, as long as they make sure the carbohydrate content fits within their desired macronutrient ratio.

Watermelon is rich in nutrients and can hold a lot of water. For this reason, they are a suitable fruit for maintaining hydration and overall health.

However, as with all fruits, watermelons naturally contain sugars. Therefore, people following a ketogenic diet may worry that eating watermelon could take them out of ketosis, the metabolic process that burns fat instead of carbs.

A ketogenic, or keto, diet is an eating plan containing high amounts of fat, moderate amounts of protein, and very low amounts of carbohydrates.

As sugars are carbohydrates, it is reasonable to assume that watermelons are not keto-friendly.

This article will provide some nutritional information about watermelons and discusses their proper place in a ketogenic diet. It will also list some keto-friendly fruits.

Watermelons contain many different nutrients.

Vitamin C

One cup of diced watermelon provides 21% of a person’s daily requirement of vitamin C. This is an antioxidant that helps the body maintain healthy tissues, blood vessels, and bones. It also assists in forming collagen, healing wounds, and absorbing plant-based iron.

Vitamin A

A cup of diced watermelon also contains around 17% of a person’s daily vitamin A requirement. This helps maintain the immune system and keeps the skin and eyes healthy, among other essential functions.

Lycopene

Red-fleshed watermelons contain high levels of lycopene. This carotenoid antioxidant, which is also in tomatoes and pink grapefruits, gives these fruits their reddish color.

Importantly, lycopene may help protect the body against heart disease and many forms of cancer.

Carbohydrates

According to the Department of Agriculture, those following a keto diet should note that 1 cup of diced watermelon also contains around 11 grams (g) of net carbohydrates.

Net carbohydrates are the carbohydrates the body actually absorbs from a food source. Within foods, they are the total amount of carbohydrates minus the fiber it contains since fiber is an indigestible form of carbohydrate.

One cup of diced watermelon has 11 g of net carbohydrates because it contains 11.6 g of total carbohydrates and around 0.6 g of fiber.

Ketogenic diets heavily restrict the amount of carbohydrates that a person can eat in a day. In a typical ketogenic diet that restricts carbs to 5–10% of total calories, a person who consumes 2,000 calories a day will only eat between 20–50 g of carbohydrates daily.

This means the amount of watermelon a person can eat on a keto diet while staying in ketosis depends on how restrictive their diet is.

For example, 1 cup of diced watermelon would make up more than half of an individual’s daily carbohydrates if they are aiming for only 20 g of carbs per day.

If a person is aiming for around 50 g of carbs per day, then 1 cup of diced watermelon comprises 23.2% of their daily carbs.

Therefore, there is no conclusive answer to the question of whether watermelon is keto-friendly. A person can eat watermelon and other fruits while staying in a state of ketosis, depending on what else they eat in a day and their daily carbohydrate target.

Whether they remain in ketosis will depend on the macronutrient ratio they are aiming to achieve, as well as what else they want to eat on a given day.

Calories

One cup of diced watermelon contains 46 calories. According to a 2019 study, diets that include fruit with high levels of water and fiber could help a person maintain a moderate weight.

The paper suggests that watermelon can promote a feeling of fullness, which researchers call satiety, as its high water content gives it a low energy density proportionate to its volume when compared with many other fruits.

As many people who follow a keto diet do so for weight loss, the high satiety to volume ratio that watermelon provides makes it additionally beneficial.

The most keto-friendly foods are low in net carbohydrates. Many fruits are high in carbohydrates, including fiber and natural sugars. However, some of the more keto-friendly options include:

• Avocados: Contain around 8.53 g of net carbohydrates per 100 g.
• Tomatoes: Contain around 3.89 g of net carbohydrates per 100 g.
• Blackberries: contain around 9.61 g of net carbohydrates per 100 g
• Strawberries: Contain around 7.68 g of net carbohydrates per 100 g.
• Peaches: Contain around 10.1 g of net carbohydrates per 100 g.

By comparison, 100 g of watermelon contains around 7.5 g of net carbohydrates.

The ketogenic diet is gaining in popularity. Recently, many people have become interested in severely limiting their daily intake of carbohydrates, usually with the aim of losing weight.

However, it is worth noting that the ketogenic diet can be quite extreme.

Healthcare professionals initially developed the diet as a treatment for epilepsy in children. The average American diet consists of around 55% carbohydrates, while the Institute of Medicine recommend that 45–65% of daily calories come from carbohydrates for a healthy diet. Many keto plans require a person to limit their daily carbs to 5–10% of their total calories, based on a diet of 2,000 calories a day.

There is also some evidence that ketogenic diets can have unwanted short-term effects. These include:

• dizziness
• nausea
• vomiting
• fatigue
• insomnia
• headache
• constipation
• difficulty exercising

Doctors sometimes refer to these symptoms as “keto flu.” However, they bear no relation to the influenza virus and usually disappear after a few weeks on the diet.

There are also other long-term effects from the diet that may last longer than 2 years, including:

• various vitamin and mineral deficiencies
• fatty liver disease
• kidney stones

Importantly, scientists do not yet know whether keto diets are beneficial for health. This is because dietary science is complex and influenced by many factors. Scientists must conduct long-term studies before drawing conclusions.

Many different factors play into a person’s health. For this reason, it can take a long time for scientists to work out the real effects of a given diet.

Watermelon can be keto-friendly if people eat it in moderation. This rule holds true for many other fruits.

Generally, anyone considering a ketogenic diet should first seek the advice of a doctor, registered dietitian, or both.

This is especially important for people with diabetes, as sudden shifts to a ketogenic diet could cause hypoglycemia.

Is it possible to have melon and watermelon on a keto diet?

Benefit for health

1. Rich source of vitamin C

2. Rich in Antioxidants

3. Maintain blood pressure

4. May Support Blood Sugar Levels

Carbohydrate content

How to eat melons and watermelons on keto

What are your favorite low carb fruits on keto?

Some fruits like raspberries, blueberries, cranberries, blackberries, and avocados are good for a keto diet, but what about melons and watermelons?

Health Benefits

But First, Let’s Know Their Health Benefits:

1.

Rich Source of Vitamin C almost 65% of the recommended daily value of vitamin C. Since your body cannot produce it on its own, it is very important that you get enough of this vitamin in your diet.

Vitamin C acts as an antioxidant to help neutralize free radicals and calm oxidative stress in your body. Oxidative stress is thought to be the cause of many chronic diseases, so keeping your vitamin C levels high is an important preventive measure.

Studies show that a high dietary intake of vitamin C reduces the incidence of heart disease, eye disease, cancer, and neurodegenerative disease.

It also plays an important role in skin and joint health as a nutrient essential for collagen synthesis. The latter is the main protein and supports the connective tissue of your joints by creating a strong extracellular matrix.

For these reasons, vitamin C deficiency can lead to problems such as joint pain, poor wound healing, bleeding under the skin, and thickening of the skin.

2. Rich in antioxidants

Vitamin C isn’t the only antioxidant you’ll find in melons and watermelons.

In fact, most golden foods contain two antioxidants, lutein and zeaxanthin, which are known to support eye health. In particular, cantaloupe is a good source of these two free radicals.

Lutein and zeaxanthin act as shields to protect the macula from blue light. It is thought that over time, ultraviolet radiation from blue light can lead to degenerative eye diseases such as cataracts and macular degeneration.

Research shows that consuming lutein and zeaxanthin can combat the harmful effects of blue light, reducing the risk of degeneration in your eyes.

3. Maintain blood pressure

One of the most effective ways to control blood pressure is to control sodium and potassium levels in the body. Working in tandem, these two minerals control your blood pressure and volume, but when you have too much sodium in your body, you can have high blood pressure.

Therefore, to combat sodium’s effect on blood pressure, it is essential that you have enough potassium in your diet to balance sodium’s hypertonic properties. And just melons and watermelons are an excellent source of potassium.

4. May maintain blood sugar levels

One type of melon, known as bitter melon, is distinguished by its bitter taste. For centuries, this fruit has been used as a medicinal herb to treat a number of ailments, including eczema, jaundice, gout, kidney stones, psoriasis, and arthritis.

However, one of the most well-researched benefits of bitter melon is its ability to stabilize blood sugar levels. High blood sugar is associated with various conditions and can lead to obesity, type 2 diabetes, and metabolic syndrome.

Studies show that bitter melon lowers blood sugar levels and has powerful antioxidant effects, with therapeutic effects in diabetes and related metabolic conditions.

Do you like melons/watermelons?

YesNo

Carb Content

Now that you have a good understanding of the health benefits of melons and watermelons, let’s look at the amount of carbohydrates to determine if melons and watermelons can fit into a keto diet.

Today there are more than 20 different varieties of melons, here are the carbohydrate values ​​of the most famous varieties.

Serving size = 100 grams

Cantaloupe – 8.16 g total carbohydrates, 0.9g fiber and 7.26 g net carbohydrates

Watermelon – 7.55 g total carbohydrates, 0.4 g fiber and 7.15 g net carbohydrates

Honey melon – 9.4 g total carbohydrates, 0.8 g fiber and 8.6 g net carbs

Bitter melon – 4.32 g total carbs, 2 g fiber and 2.32 g net carbs

Cassaba (winter melon) – 6.58 g total carbs, 0.9 g fiber and 5 .68 g net carbs

Wax gourd – 3.02 total carbs, 1 g fiber and 2.02 g net carbs

How to eat melons and watermelons on keto

Expert opinion

Tatyana Filatova

Tanya is a professional food photographer, keto blogger and recipe author.

Ask the Expert

The goal of keto is to keep carbs below 50g per day. Yes, you can eat melons or watermelons during this diet, but you need to do it in moderation so as not to exceed your carbohydrates. It is best to eat melons on a cyclical keto diet that combines workouts and carb days.

What are your favorite low carb fruits on keto?

If your low-carbohydrate diet includes fruits/berries, what are your favorite fruits/berries? Or what fruits do you most often use in your recipes? You have 3 options)

Tomatoes

Total score

3400

338

3738

Avocado

Total score

2871

256

3127

Raspberry

Total score

1885

179

2064

Lemon

Total score

1680

56

1736

Strawberry

Total score

1398

38

1436

Sweet pepper

Total score

1277

Coconut flesh

Total score

459

40

499

Blackberry

Total score

291

29

320

Lime

Total score

224

44

268

Is watermelon keto friendly? – Drink-Drink

07/04/2022 DrinkDrinkAdmin

Content

• Carbohydrate content of watermelon
• How to cut: watermelon
• Other keto-friendly natural fruit
• bottom line

Watermelon is a delicious and refreshing summer staple.

In addition to hydration due to its high water content, it is a good source of several nutrients, including vitamins C and A (1).

What’s more, watermelon contains several antioxidants, such as lycopene, that may be linked to improved heart health and reduced risk of certain cancers (2).

You may be wondering if watermelon could fit into a ketogenic or keto diet, a diet that involves limiting carb intake and eating lots of healthy fats instead.

Given that the keto diet is very restrictive and requires strict adherence for maximum results, many fruits are considered off-limits, making them difficult for some to follow.

This article determines if watermelon can be consumed as part of a healthy keto diet.

Carbohydrate content of watermelon

Since most fruits are high in carbohydrates, those on a ketogenic diet can only enjoy them in small amounts.

However, compared to other fruits, watermelon contains relatively few carbohydrates.

In fact, 1 cup (152 grams) of diced watermelon contains about 11.5 grams of carbs and 0.5 grams of fiber, which means it has about 11 grams of net carbs (1).

Net carbs is a term used to describe the amount of carbohydrates in a serving of food that is digested by the body. They are calculated by subtracting grams of fiber from grams of total carbohydrates.

Whether watermelon can fit into a ketogenic diet depends on what else you eat during the day.

On a 2,000 calorie diet, you can limit your carbohydrate intake to 100 calories or 25 grams per day.

Thus, one serving of watermelon can take up almost half of your daily carbohydrate intake.

While you can definitely incorporate watermelon into your keto diet, it may require careful planning and smaller portion sizes to control carbs.

Conclusion

Watermelon can fit into a ketogenic diet, but careful planning and portion size reduction may be required to meet your daily carbohydrate intake.

How to Cut: Watermelon

Other Keto-Friendly Fruits

Restricting your carbohydrate intake doesn’t mean you have to completely eliminate fruits from your diet.

In fact, a few fruits can easily fit into a well-planned ketogenic diet.

For example, avocados are low in carbs but high in heart-healthy fats and fiber, as well as a number of other important vitamins and minerals (2).

Lemons and limes are also much lower in carbohydrates than other fruits.3, 4).

In addition, some types of berries can be consumed in moderation.

For example, strawberries, raspberries, and blackberries are moderate in carbs but high in fiber, so they have less net carbs.5, 6, 7).

Conclusion

In addition to watermelon, several other low-carbohydrate fruits can be eaten in moderation on a ketogenic diet.

Bottom line

The ketogenic diet requires you to significantly reduce your carbohydrate intake, which often means eliminating high-carbohydrate foods such as fruits from your diet.