Keto-Friendly Fruits: Be Very, Very Careful

What season is better for dieting than the summer?

• You’re not stuck in the house.
• It’s easy to get exercise without having to go to the gym.
• There’s a bonanza of fresh vegetables and fruits available for meals and snacks.

Um…hold up on that last one for a minute.

The summer and fall harvests of fresh vegetables are indeed a godsend for those trying to eat healthy and lose weight. Few veggies will sabotage a diet of any type.

Fruit, however, is a different story.

There’s a very good reason why you experience a refreshing sweetness when you bite into nearly every type of fruit. It can be explained in one word: sugar.

Pick a fruit. Any fruit. Sorry to break it to you, but it’s loaded with sugar. In fact, the type of sugar most commonly found in fruit, fructose, is often called “fruit sugar” on ingredient and nutritional labels. 

That’s not a huge deal for many types of diet plans, since fruit is very good for your health on many different levels. It’s usually high in nutrients and low in calories, and the fiber it contains can make you feel full. That last one is an obvious plus when you’re dieting and trying to eat less food.

If you’re on the low-carb, high-fat keto diet, though, fruit can be one of your biggest enemies. Its natural sugars contain an enormous number of “hidden” carbohydrates, and they can quickly sabotage your diet.

So when you’re on the keto diet, the best advice to remember about fruit is “BE VERY CAREFUL!”

Here’s a guide to help you avoid the keto land mines that are so tempting in the middle of summer.

Even those who’ve never tried following a keto meal plan know that certain foods are virtually prohibited. Bread, rice, pasta, potatoes, packaged or prepared foods with added sugar – that’s just part of the banned food list, and the list is a lengthy one.

And even those who’ve never tried the keto diet know the basic reason why those foods are banned: carbs. Sugars and starches are high in carb content, and you have to avoid eating too many carbs on keto.

Bread, pasta and packaged food can be fattening, of course, so it certainly makes sense that they’re on the list. But what makes all types of carb-heavy food – even fruit – such a problem?

To understand the answer, we have to talk about the body’s metabolism for a minute. Since we’re discussing dieting, we’ll do this in bite-sized portions.

1. The body and brain usually get the energy they need by burning the carbohydrates we eat. That process turns carbs into the glucose (blood sugar) that powers our metabolism.
2. Keto guidelines drastically reduce the amount of carbs we eat. That causes a big problem for the body, since no carbs means no new glucose. Once it’s used up any excess it may have stored, it has to find an energy source to replace glucose.
3. There’s only viable, “emergency” replacement for glucose: molecules called ketone bodies, or ketones for short.
4. When it’s carb-deprived, the body enters a metabolic state known as ketosis, which allows the liver to produce ketones and allows them to be used for energy.
5. But here’s the real key: the body has to burn “something” in order to produce ketones. And what it burns is stored body fat.
6. There’s the payoff. Burning stored body fat leads to weight loss, and that’s why the keto diet works to treat obesity.

Now you can probably understand the reason why keto is all about the carbs. If the body gets enough new carbs to make glucose, it no longer has to produce ketones. The dieter “falls out of ketosis,” and the fat burning – and weight loss – stop.

It’s only natural, then, that those following the ketogenic diet (or any low-carb diet) spend much of their time focused on carb intake and carb counts. Strict keto diets only allow you to have 20-25 grams of net carbs per day (net carbs are total carbs minus fiber, since you can’t digest fiber), so every carb you eat brings you closer to falling out of ketosis and ruining your diet.

Now you can understand why fruit – and its “hidden” carbs – is so dangerous to keto dieters.  

Your parents and health teachers weren’t exaggerating when they kept telling you how good fruits and vegetables are for you. Both provide many important health benefits.

They’re terrific sources of key vitamins and minerals, including vitamin C, folate (vitamin B9) and potassium. They provide dietary fiber, which helps to keep the gut biome healthy and in balance, prevents constipation, and lowers the risk of bowel cancer. And they’re also high in antioxidants, making them valuable weapons in the fight against heart disease, inflammatory diseases, type 2 diabetes and other types of cancer.

Oh, and they taste great, too.

But there are many low-carb vegetables that are terrific for a keto diet. Sadly, we can’t list the “best” low-carb fruits. There are no low-carb fruits – just “lower carb” ones.

That’s because of the sugar that’s naturally present in fruit. Sweeter fruits like watermelon contain a lot more sugar than lemons and limes, of course, but no one’s going to sit down and devour a lemon as a keto snack. The tasty fruits all contain a large amount of sugar. (Although that explains why lemon juice is a great way to add taste to water when you’re on keto; it contains almost no sugar or carbs.)

Almost all fruits contain generous amounts of glucose and/or sucrose, two simple forms of sugar that are very high in carb content. So even “keto-friendly” fruits can’t be eaten by the bowlful, the way you can chow down on lettuce or spinach. You have to choose carefully and limit the amount of fruit you eat when you’re on keto.

Fruit is such a healthy food, though, that it’s a good idea to include some of it – even if you’re following a rigorous keto diet.

Here’s how to do it.

We’ve hopefully driven home the point that you can’t just wolf down the “best keto fruits” when you get hungry. From this point on, then, we’ll be looking at which ones are the best choices for keto dieters who can’t resist indulging their sweet tooth with an occasional treat.

One Note Before We Start

Our list doesn’t include foods that we normally call “vegetables” but are really fruits, like avocados and tomatoes. They’re both great for keto dieters, though.

You may read that an avocado contains nearly 13 grams of carbs, but it only contains about three grams of net carbs. The ten grams of fiber in an avocado don’t figure into the net carb count, which is what matters when you’re on keto. It’s a similar story for tomatoes; subtract their nearly two grams of fiber content from their five grams of total carbs, and you’ve got about three net carbs.

Whether you call them veggies or fruits, both are fine to eat on keto. And avocado (which is loaded with healthy fats) is a key player in many keto recipes.

Star Fruit

Most people only know star fruit as the oddly-shaped fruit that’s in the same “exotic” part of the produce section as mango, papaya and guava.

Those who are starting keto, though, should broaden their horizons a bit. Ripe star fruit is juicy and sweet with a bit of tanginess, and best of all, a half-cup of cut-up star fruit contains only about 2½ grams of net carbs. It’s also a potent source of antioxidants, thanks to vitamin C and minerals like potassium and magnesium.

Don’t confuse star fruit with kiwi fruit, which contains almost twice the amount of net carbs.

Berries

Berries are known as the go-to fruit for keto dieters, because they’re among the lowest-carb choices. However, some are better choices than others.

Eating small amounts of raspberries, blackberries and strawberries probably won’t toss you out of keto. A half-cup serving of raspberries contains about three grams of net carbs; there are slightly more carbs in the same amount of blackberries; and strawberries contain about four grams of net carbs for the same serving size, half-a-cup. They all provide strong health and wellness benefits, too.

Blueberries may be the healthiest of all berry varieties. They contain tons of vitamins C and K, and lots of the important mineral manganese. Their antioxidant levels are among the highest of all fruits and vegetables, and they’ve been shown to improve heart health by lowering cholesterol levels. Unfortunately, they also contain twice the net carbs of strawberries, nearly seven grams for half-a-cup. They should only be eaten as a very rare treat, on a day when all of your other carb consumption is quite low.

What about other types of berries? Cross most of them off the list. Raw cranberries only have six grams of carbs per half-cup, but we don’t know anyone who eats them raw. When they’re dried, their carb content soars to 62 grams, and goji berries are even worse. Acai berries are the exception; a half-cup of pureed acai berries contains just two grams of carbs, and are a great keto ingredient.

Melons

Few healthy snacks are tastier on a summer’s day than a bowl of fresh cantaloupe and watermelon. They’re healthy fruits, too; they’re each low in calories, and watermelon is rich in the antioxidant compound lycopene.

Go slow if you’re on keto, though; each melon is OK for keto dieters, but only in moderation. A half-cup of watermelon contains around 5½ grams of net carbs, and the same amount of cantaloupe contains about six grams. (Skip the honeydew melon, which has seven net carbs for each half-a-cup.)

Those numbers certainly sound encouraging. But if you sit down with a small bowl of watermelon and cantaloupe, that would be around a cup of the mixed fruit and almost 12 grams of net carbs – in other words, more than half the daily carb allowance on a strict ketogenic diet plan. Be careful.

Plums

There’s no feeling like picking up a ripe piece of fruit and taking a satisfying bite. In most cases, sadly, you’ll be consuming lots and lots of carbs along with the sweet fruit and juice.

The best choice, if you’re on keto, is a plum. That doesn’t mean it’s a good choice, however. A moderate-sized plum contains about 7½ grams of net carbs, in addition to its juice and important nutrients like potassium and phosphorus. The plum, all by itself, isn’t going to toss you right out of ketosis, as long as you don’t overdo your carbs during breakfast, lunch and dinner. Just make sure you think that the treat will be worth its carb content.

Peaches are a different matter. A medium-sized peach will cost about 13 net carbs from your daily budget; that’s well over half all the carbs a strict keto dieter can eat in a day. And if you’ve had a craving for juicy red apples, you’ll probably have to choose between the apple and your weight loss program. A medium-sized apple contains nearly 25 net grams of carbs, and can easily cause a keto diet to come crashing down.

Other Keto-Friendly Fruits

Oh, you were expecting to see more entries here? Sorry about that.

Unless you want to include lemons and limes on this list, or you consider raw rhubarb (about two grams of net carbs per half-cup) a fruit that you’re dying to snack on, that’s all we’ve got for you.

Star fruit, berries, melons and plums are pretty much the only fruits you can get away with on a keto diet, and you’ll still have to be careful to work them into your carb allowance.

Here’s the good news. Experts recommend that you don’t follow a stringent ketogenic diet for more than 30 days, since the benefits and safety of keto haven’t been proven for periods of longer than a month.

And you can get through 30 days without pigging out on fruit, right? Just consider it a small sacrifice to make, in return for the weight loss and lower blood sugar levels you’re likely to see when religiously limiting your carb intake on the keto diet.

The Most (and Least) Keto Friendly Fruit

Wondering if you can still eat your favorite fruit on the keto diet? When following a strict ketogenic diet plan, eating too many net carbs can increase your blood sugar, kicking you out of ketosis. Unfortunately, fruits get a bad rap on the keto diet as they contain a high amount of fructose or fruit sugar. But here’s something that might surprise you: there are several keto friendly fruits that can be beneficial for your health without interrupting ketosis.

What Fruits Can You Eat On Keto? Our Keto Fruit List:

We know that fructose can easily kick you out of ketosis. But when it comes to this fruit sugar, not all fruits are created equal. Some fruits are jam-packed with nutritional value without the sugar. Often, the micronutrient profile of low-carb fruit far outweighs any possible downside of the sugar found in them. So, what fruits can you eat on the ketogenic diet?

Berries (Strawberries, Blueberries, Blackberries and Raspberries)

This family of fruits shares many characteristics, one of them being that they are all keto-approved. Not only are berries considered keto-friendly fruits, but they can provide that sweet snack your taste buds are craving.

Strawberries, blueberries, blackberries, and raspberries are all relatively low-carb fruits and they are packed with vitamins, minerals, and antioxidants.
Berries are known to be among the top-rated fruits for vitamin C and antioxidant power. Studies show that berries help to reduce inflammation, protecting against a large number of chronic diseases such as Alzheimer’s, diabetes, cardiovascular diseases, etc. ^[1][2][3][4]

Looking for some fruit-friendly keto recipes that you can include in your diet? Try some raspberry lemon popsicles, strawberry shortcakes or some strawberries and whipped cream for a sweet, satiating treat.

Nutritional Values:

Strawberries

• 100-gram serving
• 32 calories
• 2g fiber
• 7g net carbohydrates

Blueberries

• 100-gram serving
• 57 calories
• 4g fiber
• 6g net carbohydrates

Blackberries

• 100-gram serving
• 43 calories
• 3g fiber
• 3g net carbohydrates

Raspberries

• 100-gram serving
• 52 calories
• 5g fiber
• 5g carbohydrates

Starfruit

While starfruit is rare and often overlooked, it’s a great fruit to indulge in while on the keto diet. This tropical keto friendly fruit can add quite the variety to your keto diet if you’re looking to mix it up. A half-cup serving of starfruit has plenty of vitamin C and potassium, making it a great source of antioxidants.

Nutritional Value:

• 100-gram serving
• 31 calories
• 2.8g fiber
• 7g net carbohydrates

Avocados

Avocados are one of the more popular fruits consumed on the keto diet for their high-fat qualities. But this isn’t the only reason avocado makes for great keto-friendly fruit. It’s a keto-superfood due to its low-carb count, low-protein profile and all-around great snack option.

This keto fruit consists of high levels of healthy monounsaturated fats and has a higher potassium content than bananas. It also increases the absorption of fat-soluble nutrients from all the vegetables you eat such as vitamins A, D, K, and E.

Nutritional Value:

• 100-gram serving
• 160 calories
• 7g fiber
• 3g net carbohydrates

Tomatoes

Tomatoes are often mistaken as a vegetable. While they’re considered a fruit, you can use them as you would a vegetable. You can eat them raw or cooked and prepare them in a variety of different ways. In a keto diet, tomatoes are often used as a sauce or a way to enhance the flavor of certain dishes.

Tomatoes are packed with lycopene, an antioxidant that can help reduce the risk of heart disease. However, the carb count can add up rather quickly so it’s important to be aware of how much you’re eating or adding to recipes. ^[5]
Nutritional Value:

• 100-gram serving
• 18 calories
• 2g fiber
• 7g net carbohydrates

Melons

While melons may not be the first fruit to come to mind when you think of keto friendly fruits, they offer a relatively low carb count making them a keto fruit when consumed in moderation. The four melons with the least amount of carbs per serving include casaba melon, watermelon, cantaloupe and honeydew.

Nutritional Values:

Casaba Melon

• 100-gram serving
• 28 calories
• 0. 8g fiber
• 9g net carbohydrates

Watermelon

• 100-gram serving
• 30 calories
• 0.4g fiber
• 8g net carbohydrates

Cantaloupe

• 100-gram serving
• 34 calories
• 0.9g fiber
• 8g carbohydrates

Honeydew

• 100-gram serving
• 36 calories
• 0.8g fiber
• 9g net carbohydrates

Fruits to Avoid

Now that we know what fruits we’re allowed to have on the ketogenic diet, the question becomes, “Which ones should we steer clear of?”

Most fruits consist of high amounts of sugar and fructose, which automatically eliminates them from being keto-approved. Some individuals make the mistake of consuming too many fruits without knowing their effects which is a top mistake among new keto-dieters. Fruits you should avoid on the keto diet include the following:

• Oranges
• Grapes
• Mangos
• Bananas
• Pineapples
• Papayas
• Apples
• Fruit smoothies (especially the pre-packaged ones)
• Dried fruit (such as raisins and dates)
• Fruit juices (such as apple and orange juice)
• Fruit syrups.

Apart from these fruits, honey must also be avoided. Many people consume it as a healthy sugar alternative in their various meals and drinks, but honey can interrupt ketosis rather quickly as it contains 17 grams of carbs per serving. That’s a lot of carbs for a little extra sweetness.

Considerations Before You Buy

Now that you know which keto fruits you can and cannot eat on the diet, what are some things you should be conscious of when shopping for your keto-friendly fruit in the store?

Choose Organic: While there may be some debate about organic vs. non-organic fruits and vegetables, make no mistake that choosing organic fruits is extremely important. Organic fruits are free from pesticides, eliminating your risk of developing pesticide-related illnesses and cancers.

Choose Real Fruit, Not Juice: In regard to how you consume your keto friendly fruit, make sure you’re consuming raw, organic fruit rather than going for juices. In most cases, the process of making juice gets rid of most (if not all) the essential vitamins and fibers of the fruit. In this case, the juice is more like sugar water, which is a sure-fire way to rapidly increase your blood sugar levels and kick you out of ketosis.

Can You Eat Fruit on a Keto Diet?

So, can you eat fruit on a keto diet? The answer is yes — if you’re eating low-carb fruit in moderation. Fruits such as berries, starfruit, melons, tomatoes and avocados are a great way to satiate your sweet cravings while staying in ketosis and getting your daily serving of antioxidants.

If you’re new to the keto diet or have been following the diet for a long time, there’s no reason to avoid fruits completely. Add a serving of keto fruit to your next breakfast or lunch or even have them as a pre-workout or post-workout snack if you feel like your body is craving some sugar.

Want to learn more about keto-friendly foods? Check out The Keto Diet for Beginners and our Top 6 Must Have Keto Vegan Foods.

References

1. Azzini E, Vitaglione P, Intorre F, Napolitano A, Durazzo A, Foddai MS, Fumagalli A, Catasta G, Rossi L, Venneria E, Raguzzini A, Palomba L, Fogliano V, Maiani G. Bioavailability of strawberry antioxidants in human subjects. Br J Nutr. 2010 Oct;104(8).
2. Hong-Mei Zhang, Lei Zhao, Hao Li,Hao Xu, Wen-Wen Chen and Lin Tao. Research progress on the anticarcinogenic actions and mechanisms of ellagic acid. Cancer Biol Med. 2014 Jun; 11(2).
3. Virachnee Lohachoompol, George Srzednicki, and John Craske. The Change of Total Anthocyanins in Blueberries and Their Antioxidant Effect After Drying and Freezing. J Biomed Biotechnol. 2004 Dec 1; 2004(5).
4. Joseph SV, Edirisinghe I, Burton-Freeman BM. Berries: anti-inflammatory effects in humans. J Agric Food Chem. 2014 May 7;62(18).
5. Böhm V. Lycopene and heart health. Mol Nutr Food Res. 2012 Feb;56(2).

Low Carb Vegetables and Fruit Allowed on Keto

You might be wondering about the best keto friendly fruits and vegetables. You’ll be happy to know you can choose from lots of different nutrient-dense colorful veggies and fruits to add to your keto menu. In general, you want to steer more toward vegetables than fruits on keto, since fruits usually contain more sugar. If you have a basic picture of keto-friendly vegetables and fruit allowed on keto, you can streamline your shopping sprees, cooking, and meal prepping and planning.

Keto Friendly Fruits

On the ketogenic diet, you should be more mindful when consuming fruit. Many fruits contain too many sugars and net carbs that increase your blood sugar and can kick you out of ketosis. Fructose is the sugar present in fruits.

Here are a few good choices when picking fruit allowed on keto:

• Berries (strawberries, blueberries, raspberries, and blackberries)
• Starfruit
• Avocados
• Tomatoes

Some people find they can consume certain fruits like melons in moderation on keto. It might take some experimentation to figure out what’s best for you.
Avocados are a perfect high-fat keto food that might even help with your cholesterol [1]. Read our article listing five of the many reasons to eat avocados! Berries are a sweet-tasting choice that can lower inflammation and provide important vitamins and nutrients [2].

Keto Friendly Vegetables

Vegetables are exceptionally beneficial for the ketogenic diet. Lower carb vegetables deliver antioxidants, vitamins, nutrients, and fiber! From sulfur-rich cabbage to broccoli and bok choy, you have options abound when it comes to veggies on keto.
Here are some of the top keto-friendly vegetables:

• Broccoli
• Cabbage
• Cauliflower
• Bok choy
• Asparagus
• Brussel sprouts
• Cucumber
• Celery

Studies show veggies have profound health benefits, including lowering the risk of cardiovascular disease and cancer [3].

Leafy greens like spinach, kale, swiss chard, collard greens, romaine lettuce, and arugula are excellent choices to add more healthy fiber and nutrients to your keto diet.

You should generally limit or avoid veggies with a more moderate or higher carb count, such as sweet potatoes, yams, and butternut squash. Certain vegetables, such as rutabaga and cooked carrots can usually be consumed in moderation on keto.
Every veggie is different when it comes to the carbohydrate and fiber content. Many people find the ketogenic diet is most advantageous when it incorporates fiber from vegetables. Remember you’re calculating net carbs — the result of the total serving of carbohydrates minus the grams of fiber. For example, a veggie plate with 10 grams of carbohydrates might contain 6 grams of fiber, resulting in 4 grams of net carbs. Fiber is subtracted from the overall carb count. Read our detailed article on fiber.

 Tasty Keto Recipes!

Try some tasty recipes to incorporate more veg into your keto lifestyle:

If you’re feeling fruity or craving something sweet, try one of these keto recipes:

What are Your Favorite Keto Friendly Fruits and Vegetables?

Do you prefer crunchy cabbage or cauliflower? Are you more of a fan of sweet strawberries or blissful blackberries?

References

1) López, R. L., Frati, A. M., Hernández, B. D., Cervantes, S. M., Hernández, M. L., Juárez, C., & Morán, S. L. (1996). Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Archives of Medical Research, 27(4), 519-523.

2) Joseph S. V., Edirisinghe, I., & Burton-Freeman B. M. (2014). Berries: anti-inflammatory effects in humans. Journal of Agricultural and Food Chemistry, 62(18). 3886-903. DOI: 10.1021/jf4044056

3) Aune, D., Giovannucci, E., Boffetta, P., Fadnes, L. T., Keum, N., Norat, T., Greenwood, D. C., Riboli, E., Vatten, L. J., & Tonstad, S. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: A systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), 1029-1056. DOI: 10.1093/ije/dyw319.

9 Nutritious Keto-Friendly Fruits​ – EcoWatch

By Rachael Link, MS, RD

The ketogenic, or keto, diet is a very low carb, high fat eating plan on which carb intake is often restricted to less than 20–50 grams per day.

As such, many high carb foods are considered off-limits on this diet, including certain types of grains, starchy vegetables, legumes, and fruits.

However, some fruits are low in carbs and can fit into a well-rounded keto diet.

Some are also high in fiber, an indigestible type of carb that doesn’t count toward your total daily carb count. That means they contain fewer net, or digestible, carbs. This is calculated by subtracting the grams of fiber from the total grams of carbs.

Here are 9 nutritious, tasty, and keto-friendly fruits.

1. Avocados

Though avocados are often referred to and used as a vegetable, they’re biologically considered a fruit.

Thanks to their high content of heart-healthy fats, avocados make a great addition to a ketogenic diet.

They’re also low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3. 5-ounce (100-gram) serving (1Trusted Source).

Avocados provide an array of other important nutrients as well, including vitamin K, folate, vitamin C, and potassium (1Trusted Source).

Summary

A 3.5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They’re also high in vitamin K, folate, vitamin C, and potassium.

2. Watermelon

Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet.

Compared with other fruits, watermelon is relatively low in net carbs, with around 11.5 grams of carbs and 0.5 grams of fiber in a 1-cup (152-gram) serving (2Trusted Source).

That said, depending on your daily carb allotment, you may need to adjust your portion sizes to fit watermelon into your diet.

Watermelon is likewise rich in a variety of other vitamins and minerals, including vitamin C, potassium, and copper (2Trusted Source).

Plus, it contains lycopene, a plant compound that acts as an antioxidant to decrease cell damage and fight disease (3Trusted Source).

Summary

A 3.5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They’re also high in vitamin K, folate, vitamin C, and potassium.

3. Strawberries

Strawberries are nutritious, delicious, and brimming with health benefits.

Low in carbs and high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet.

In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber (4Trusted Source).

Strawberries are an excellent source of other micronutrients as well, including vitamin C, manganese, and folate (4Trusted Source).

Plus, like other types of berries, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins (5Trusted Source).

Summary

Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate.

4. Lemons

Lemons are a popular citrus fruit used to flavor drinks, meals, and desserts.

Lemons can be a great addition to the ketogenic diet, with approximately 5.5 grams of carbs and 1.5 grams of dietary fiber in each fruit (6Trusted Source).

They’re especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells (7Trusted Source).

Lemons are also high in several other nutrients, including vitamin C, potassium, and vitamin B6 (6Trusted Source).

Summary

Lemons can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.

5. Tomatoes

Despite being used as a vegetable in many meals and recipes, tomatoes are botanically classified as a fruit.

With a significantly lower carb count than many other fruits, tomatoes are easy to fit into a balanced ketogenic diet.

One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber (8Trusted Source).

What’s more, tomatoes are low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin (9Trusted Source, 10Trusted Source, 11Trusted Source).

Summary

Tomatoes provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin.

6. Raspberries

In addition to being one of the healthiest berries, raspberries are a great addition to a low carb or ketogenic diet.

In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbs, as this serving size has around 15 grams of carbs and 8 grams of fiber (12Trusted Source).

Each serving also offers a good amount of vitamin C, manganese, vitamin K, and copper (12Trusted Source).

What’s more, raspberries are high in antioxidants that can decrease inflammation and reduce your risk of chronic disease (13Trusted Source).

Summary

A 1-cup (123-gram) serving of raspberries contains only 7 grams of net carbs. These berries are rich in vitamin C, manganese, vitamin K, copper, and antioxidants.

7. Peaches

Peaches are a type of stone fruit known for their fuzzy skin and sweet, juicy flesh.

They’re relatively low in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams) (14Trusted Source).

By moderating your portion size and pairing peaches with other low carb foods, you can fit this tasty fruit into a healthy keto diet.

Furthermore, they’re rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin (14Trusted Source).

According to a study in 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may even be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease (15Trusted Source).

Summary

One cup (154 grams) of peaches provides 12.2 grams of net carbs. This stone fruit also offers a wealth of other nutrients, including vitamin C, vitamin A, potassium, and niacin.

8. Cantaloupe

The cantaloupe is a type of muskmelon closely related to other varieties of melon, such as watermelon and honeydew.

Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams) (16Trusted Source).

Plus, just a single serving provides a hearty dose of folate, potassium, and vitamin K (16Trusted Source).

It’s also one of the best sources of beta carotene, a type of plant pigment that plays a central role in immune function and eye health (17Trusted Source).

Still, depending on your daily carb allowance, you may want to opt for a smaller portion size to fit cantaloupe into your diet.

Summary

With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene.

9. Star Fruit

Also known as carambola, star fruit is a vibrant, star-shaped tropical fruit native to Southeast Asia.

Although star fruit is not as common as many other types of fruit, it’s a popular choice for those on a ketogenic diet due to its low carb content.

In fact, a 1-cup (108-gram) serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber (18Trusted Source).

Star fruit is also packed with vitamin C, copper, potassium, and pantothenic acid (18Trusted Source).

Summary

A 1-cup (108-gram) serving of star fruit contains just 4.3 grams of net carbs. Star fruit is also a good source of vitamin C, copper, potassium, and pantothenic acid.

The Bottom Line

Although fruits are often considered off-limits on the ketogenic diet, plenty of low carb fruits can be incorporated into the diet.

In addition to being low in net carbs and high in fiber, many of these fruits offer a wealth of other important vitamins, minerals, and antioxidants that support overall health.

Enjoy these fruits in moderation alongside a variety of other low carb foods as part of a well-rounded ketogenic diet.

Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.

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What Fruit Can You Eat On A Keto Diet ?

If you know the basics of a keto diet than you know that carbohydrates need to be strictly limited.

A low carb, high fat diet causes the body to go into ketosis.

This is a physiological state in which the body is forced to burn fat for fuel, due to low levels of glucose.

But what about fruit ?

Fruits and keto diet

Fruits are high in sugar, which is, of course, a carbohydrate. So fruit sugars will turn to glucose when processed by the body. For this reason, only certain fruits can be included in a keto diet.

These are the fruits that have a relatively low level of sugar, balanced by a high level of fiber, which brings the total carbs down.

So very sugary fruits like bananas, apples, and dried fruits such as dates are not on the menu.

However, many delicious fruits are available to be eaten in small quantities or added to desserts to keep your keto menu diverse, interesting, and delicious.

Fruits are an essential element in any diet.

Besides fiber and vitamins, fruits have even been shown to have properties that fight cancer and other major illnesses. So it is important to maintain a minimum fruit intake.

Just subtract fruit portions from your total carb intake and make sure that you are not overloading your system with glucose.

If you maintain proper carb levels, you can enjoy fruit for both its delicious flavor and health benefits. And, of course, we all need a little sweetness in our lives.

Net carbs are the true carb value that you should calculate.

To calculate a fruit’s net carbs, find out how many grams of fiber that the fruit contains from the overall level of carbs. Fiber cannot be absorbed by the body, so the fiber in the fruit you eat does not count as carbs.

Other fruits on this list are high in water content, making them less sweet overall, and appropriate in a keto diet.

List of the top low carb fruits for Keto Diet

Watermelon has only 7.5 grams of carbs per 100 grams of melon. Watermelon has high levels of vitamin A and is delicious and refreshing. Because it has high water content, it makes you feel full without a lot of calories.

Berries average around 5 grams of carbs per 100 grams. This makes them extra low in net carbs and so varied and delicious. Berries are also great to cook with, making wonderful desserts.

Cantaloupe has only 7 grams of net fiber per 100 gram serving, making it a low carb fruit as well. For those of you with a sweet tooth, this is a healthy way to satisfy it. And like all orange vegetables and fruits, cantaloupe is good for the body and skin as well.

Avocados are one of the most versatile aspects of a keto diet. With high fat and fiber levels, you can have more avocado than most sweet fruits, and avocado can be added to salads, or mixed with other ingredients to make wonderfully rich and fluffy desserts.

Recipes

Keto Berry Crisp

This lovely dessert combines berries, plus a crispy layer of keto friendly almond flour and butter, to make a guilt free treat. It’s fast and easy, and you can even use frozen berries if you are craving fruit desserts in the winter. Berries are packed with blue/purple fruit goodness.

See the full recipe here.

Low Carb Keto Ricotta Dessert

Here is another berry dessert, this one utilizing a ricotta cheese base to make a creamy, fruity treat. Ricotta is mixed with heavy cream, sugar substitute, and vanilla, and the result is heavenly when piled up with delicious, fresh berries.

See the full recipe here.

Keto Berry Galettes

These little pastries are made with keto friendly flour, mixed with cheeses to make a “crust”, that is low carb, and packed with delicious fruit. Easy and elegant, these delicious mini pies are much simpler to make than a large pie, and is just as appreciated.

See the full recipe here.

Strawberries and Cream

If you have never had it, take my word for it – strawberries and cream is one of the most delicious, fresh, and decadent food combinations in the world. It is just as simple as it sounds.

Fresh, cut up strawberries, covered with heavy cream. It just doesn’t get any better than this. And strawberries may be the lowest carb berry out there, weighing in at just 4 net grams per 100.

See the full recipe here.

Low Carb Raspberry Crepes

Coconut flour, whipped cream, cream cheese…what could go wrong? This low carb batter makes delicious crepes, and raspberries make the dish. Try these with low carb coconut cream ice cream for the ultimate decadent dessert…low carb style.

See the full recipe here.

Don’t Forget Lemon!

Lemon is also a fruit, of course, but a very low sugar one. So lemons make a great addition to a keto diet. Most people do not enjoy lemon juice straight up, but mixed in smoothies and dressings, and sweet desserts, lemon adds so much.

Here’s a nice recipe for lemon bars, using erythritol, a keto friendly sweetener that looks and acts like powdered sugar if you buy it in powder form. Add butter, lemon juice, and almond flour, and enjoy.

Keto Lemon Bars

We hope this article has been helpful for you to find creative ways to integrate low carb fruits into your keto diet. It’s an important part of staying healthy while achieving your ideal weight through a ketogenic diet.

See the full recipe here.

Keto-Friendly Fruits: Can You Eat Fruits on the Ketogenic Diet?

All fruits are not created equally, and knowing which fruits are high
in carbs and which are more keto-friendly will help you determine what fruits
you can eat on keto. Most fruits taste sweet because they contain sugar. The
more sugar they have, the sweeter they taste, and, sadly, the more carbs they
have. However, some fruits have fewer carbs than others.

When you are on the keto diet, your goal is to reduce your carb intake
and increase your healthy fat and protein consumption so that you can get your
body into a state of ketosis. When your body is in ketosis, it uses the ketones
from stored fats for energy rather than glucose that comes from carbs. The only
way to achieve this is to limit your carb intake to less than 50 grams per day,
and under 30 if you are just getting started. Fortunately, different fruits
have different amounts of carbs, and you can find some that will work with your
keto diet.

Fruit Has Changed Over Time

Many years ago, fruit grew in the wild, and people would pick it and eat it. Fruit is sweet, and it tastes good. In addition, it has healthy vitamins, minerals, antioxidants, and phytonutrients. As human beings began to settle down and farm, people began to farm fruit-bearing plants. People could select the qualities they liked best, and one of those qualities was sweetness.

The fruit that is grown today is bigger and sweeter than what used to
grow in the wild, and it doesn’t contain the same nutritional value. Farming
today focuses on faster growth rates and higher sugar content because the
primary objective is increased sales and profits. As a result, this fruit has
more carbs and less nutritional value.

Sugar Is in Fruit

Fruits contain naturally occurring sugar. There are three types of
sugar: sucrose, fructose, and glucose. Fruits typically contain sucrose, which
is a combination of fructose and glucose. These two sugars are simple sugars
because each has only one sugar molecule.

Glucose is used to create energy for your body, but fructose has to be
converted to glucose in your liver before it can be used. When you consume high
levels of fructose, it is harder for your liver to convert it, and it can lead
to cholesterol problems, fat storage in your liver, production of
triglycerides, and free radical stress.

In addition, sugar has addictive properties for people and animals. Today, fruit is available all year long, and people use sugar on a daily basis. Before the modern times of instant access to anything you want, fruit was only available seasonally, and it was only available during its season. There was less of a concern with overconsumption because it was typically only available for short periods during the year.

There is more sugar in fruit today because corporations that grow fruit have selectively bred fruit-bearing plants to be bigger and sweeter, and they grow them year-round. This means that in addition to fruits being sweeter, their availability has led to increased consumption.

Fructose on Keto

Glucose and fructose are both sugars, but glucose is metabolized and
used by your body to create energy for your cells to function. Fructose is also
a carb, but it goes to your liver where it needs to be converted to glucose
before it can be used as energy. When you digest fructose, your body will
replenish its stores of liver glycogen, which can kick you out of ketosis. As
with glucose, sucrose and fructose should be avoided when you are on the keto
diet.

Are Fruits Nutritious

Most fruits are nutritious, but there can be a lot of carbs in fruit. When you are on the keto diet, it is important to focus on the foods that you can eat that are nutritious and low in carbs and to avoid those that are high in carbs. Many fruits do contain antioxidants that have health benefits such as lowering your risk or heart disease. Truth be told any fruit is better for you than processed junk food, but you need to limit how much you eat.

Chinese Medicine Diet

Interestingly, Traditional Chinese Medicine also agrees that eating
too many fruits will lead to an imbalance in your body. This school of thought
categorizes foods by their energies, which are cold, neutral, and hot. Raw
fruits are thought to have cool energy, which promotes chilliness, congestion,
depletion, fatigue, and mucus.

In addition, cool foods are thought to make you feel cold, give you a
poor appetite, and cause stomach pain and bloating. As a result, Chinese
Traditional Medicine recommends that people reduce their intake of fruits. This
philosophy approaches eating from a medicinal standpoint, and they believe you
should eat for health, not just for taste.

Top 15 Fruits to Eat on the Keto Diet

Although you will want to decrease the amount of fruit you eat on the keto diet, there are some fruits that are lower in sugar, particularly fructose. In addition, some fruits do have health benefits, and you are always better off to choose fruit over-processed foods. Take a look at the following 15 fruits that you can work on your keto diet.

Avocados

Avocados are creamy fruits that are loaded with nutrients. In fact, a one-half cup serving has close to 12 grams of fat and 2.6 grams of net carbs. This serving size has 138 calories, and the high-fat content combined with the low carbs makes them perfect for the keto diet.

Avocados contain fiber, low carbs, healthy fats, potassium, and phytonutrients, and there is very little fructose in each serving. There is a lot you can do with an avocado, and you can eat more than one serving without worrying when you are on the keto diet.

Tomatoes

Although some people group tomatoes with vegetables, they are actually a fruit. They are low in fat and in carbs, with only 2.4 grams of net carbs in each one-half cup. In addition, they have only 2.4 grams of sugar and 16 calories, so they are great if you are on the keto diet to lose weight.

An additional benefit of eating tomatoes is that they contain an antioxidant called lycopene, which may reduce the risk of heart disease. They also have vitamin C, potassium, vitamin K, and folate. You can prepare them for any number of ways, and they taste good raw or cooked. This versatile fruit is a great addition to your keto diet.

Lemons

Lemons can add flavor to water and many other foods. They are citrus fruit, and they contain 29 calories in 100 grams. In addition, there are 2.8 grams of fiber, 6 grams of net carbs, and 1.1 grams of fructose. If you are adding lemon juice to your water, a standard serving is one tablespoon, which is 15 grams.

Lemons provide other health benefits. They contain natural vitamin C,
known as ascorbic acid, and they are said to ward off kidney stones and freshen
your breath. They are also known to help to maintain your pH levels, which is
necessary for optimal cell function.

Limes

As with lemons, limes are citrus fruit, and they are fine for you if you are on a keto diet. They contain 30 calories in 100 grams, as well as 2.8 grams of fiber and 8.5 net carbs. Their fructose level is also very low at 0. 6 grams. When you add lime juice to your water, a standard serving size is one tablespoon, which is the equivalent of 15 grams.

Limes are also full of potassium, vitamin A, Calcium, vitamin B,
vitamin C, magnesium, and vitamin D. Limes have antioxidants, which can help to
prevent damage brought on by free radicals and other chemicals that harm cells.
Limes also improve digestion and fight infections, so this fruit is good for
you.

Rhubarb

Rhubarb is not as well known as the others on this list, but it is another keto-friendly fruit choice. A one-half cup serving only has 1.7 grams of net carbs, and it has 13 calories. In addition, it contains potassium, vitamin A, calcium, and vitamin C.

This fruit has a more tart taste, and you can eat it raw, roasted, or
pureed in a low carb smoothie. Because it is so low in carbs, you will have no
trouble adding it to your low carb diet.

Coconuts

While some people consider coconuts to be a nut or a seed, they are a fruit, and they are a great addition to your keto diet. Coconuts contain potassium, iron, zinc, copper, magnesium, vitamin B6, and selenium, and they have 354 calories in 100 grams, as well as 33 grams of fat, 9 grams of fiber, and 6 grams of carbohydrates.

You should eat the fleshy interior of the coconut as it has less
fructose, and you will be getting plenty of healthy fats. Coconuts are a great
addition to your keto diet.

Star Fruit

Star fruit isn’t as well known as other fruits on this list, but it is
sweet, and you can enjoy it on the keto diet. A one-half cup serving of
starfruit has 2.6 net carbs, as well as 1.8 grams of fiber and 2.6 grams of
sugar. It has low calories and fiber, so it will also work if you are trying to
lose weight.

Starfruit contains potassium and vitamin C, and you will be able to
have more than one serving without kicking your body out of ketosis. This is
definitely a fruit to enjoy without worrying that you will raise your carb
count too high.

Bell Peppers

Bell peppers are versatile, and they add flavor to any meal. You can eat them raw or cooked, and they leave you feeling full. They have 20 calories in every 100 grams, and they also have 1.7 grams of fiber, 2.9 grams of carbs, and 1.12 grams of fructose.

Bell peppers also have health benefits. For instance, they have antioxidants that may reduce the risks of cancer and heart disease. They contain vitamin C and antioxidants called carotenoids. It is one of the healthiest fruits you can eat.

Raspberries

Raspberries are sweet and delicious, and you can have them on your
keto diet. A one-half cup serving has only 3.3 grams of net carbs, as well as 4
grams of fiber and 2.7 grams of sugars. They also have vitamin C, and they are
a great snack.

This fruit contains flavonoids, which are antioxidants that may reduce
blood pressure and lower your risk of heart disease by promoting healthy arteries.

Cantaloupe

Cantaloupe is a sweet and delicious fruit, and a serving of one-half
cup has only 5. 8 grams of net carbs. It has 27 calories and 6.3 grams of sugar.
In addition, cantaloupe has potassium, vitamin A, and vitamin C, which are all
good for you.

Cantaloupe tastes great on its own, but you can combine it with
watermelon and some berries to make a keto-friendly fruit salad. It is a
refreshing lunch idea on a hot summer day.

Strawberries

Everyone loves strawberries, and you can have them on your keto diet. They have 5.7 grams of carbohydrates in each 100-gram serving, as well as 2 grams of fiber and 2.44 grams of fructose. They contain fiber, polyphenols, manganese, and potassium, which makes them one of the best choices of fruit.

They will have no trouble stopping your fruit cravings, and you can make a delicious dessert by squirting whip cream over them. Whip cream is high in fat, which is necessary for the keto diet.

Blackberries

Ripe blackberries are very sweet, and they are low carb as well. In a
1.2 cup serving of blackberries, there are only 4. 7 grams of net carbs, and
this serving has 27 calories and 4.1 grams of sugar. This means that you can
make a blackberry smoothie and stay keto.

Blackberries also contain vitamin C, potassium, and folate. They also
have strong antioxidants, and they are good for you. You can enjoy blackberries
on the keto diet, and your fruit cravings will go away.

Plums

Plums are another low carb fruit, and they can be very sweet. They
have 9.5 grams of carbohydrates in 100 grams, as well as 46 calories, 1.1 grams
of fiber, and 3 grams of fructose. They are another fruit that is rich in
antioxidants, and they can protect your cells from damage.

Fresh plums make a wonderful snack, and they have a lower chance of
taking you over your carb count. They contain vitamin A, vitamin K, and vitamin
C, as well as potassium, manganese, and copper.

Watermelon

Watermelon is one of the most common summer fruits, and you can continue this tradition on the keto diet. This fruit has 5.4 grams of net carbs in one-half cup, as well as 23 calories and 4.7 grams of sugar. It has high water content, so you will be able to eat it when you are trying to lose weight, and it contains vitamin A, as well. Another great idea is to mix small amounts of watermelon, cantaloupe, and berries in a fruit salad.

Blueberries

Blueberries are one of the highest-ranked fruits for antioxidant properties. They also have a lot of flavonoids. Each 100-gram serving has 57 calories and 11.6 grams of carbs. They have 57 calories, 2.4 grams of fiber, and 11.6 grams of carbohydrates. They also have 5 grams of fructose.

Blueberries also have trace amounts of many nutrients, and they have
vitamin K, manganese, and vitamin C. You can sprinkle them on your breakfast or
take them with you for a quick snack.

Can You Eat Fruit on Keto?

Yes. You can eat fruit on keto. This list of 15 low carb keto fruits is not exhaustive, but when you look at the facts, you can easily see that you can eat some fruits on the keto diet. The important thing is to watch your portions. Although some of these fruits have very low carb counts, if you eat more than the recommended serving size, you will be increasing your carbs.

Other fruits should be avoided because their carb count is too high,
and they will likely kick you out of ketosis. In addition, you want to stick
with fruits that are lower in fructose, as this sugar has to be digested in the
liver, and it takes longer.

You can use these fruits in many ways, as some can
be baked, cooked, and pureed. Most of them will satisfy your sweet tooth and
help to keep you focused on the keto diet. It is important to keep your carb
count low so that you don’t kick your body out of ketosis, and having these
fruits from time to time will help you to resist other sweets that are higher
in carbs.

Ultimate List of Keto Diet Foods

If fast weight loss while consuming nearly unlimited amounts of fat sounds too good to be true, “think again,” keto diet devotees say. Followers of the trendy high-fat, low-carb meal plan swear it clears the brain while lowering the number on the scale. Before embarking on the diet, it’s important to look at what kinds of foods you actually enjoy eating, since if you particularly enjoy high-carb foods like fruits, it might not be the right diet for you. But there are plenty of Keto diet foods that will make you feel full and satisfied, and perhaps even like royalty. Practicing the Keto diet could look like a day filled with nuts, avocados, and beef, as well as some tasty vegetables like broccoli, spinach, and Brussels sprouts. So if you’re not sure what you can eat on Keto, read on.

Although long-term health effects of the diet, which requires roughly 80% of your daily calories to come from fat, are still unknown for the average person, the Keto diet has long been used to treat children with epilepsy and people with diabetes.

But the biggest question of all is how does eating keto diet foods cause you to lose weight when you’re eating bacon, butter, and cheese? It’s all about changing the way your body processes food based on what you’re giving it to work with. Keep reading to learn which foods you can (and can’t!) eat on Keto.

Carbs (5-10% of calories)

Approximate grams of carbs per day based on a 2,000-calorie diet: 40

“Drastically limiting your intake of glucose, the usual energy source for your cells, reduces insulin secretions in your body. Since low levels of glucose are coming in, the body uses what is stored in the liver and then the muscles,” says Rania Batayneh, MPH, the author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss. After about three or four days, all of the stored glucose is used up.

“For an alternative source of energy, your liver will start to convert fat into ketones, which will then be released into the bloodstream and be used by your cells for energy. Basically, your brain and muscles will be fueled by fat instead of carbohydrates,” says Michelle Hyman, MS, RD, CDN a registered dietitian at Simple Solutions Weight Loss.

Nosh on noodles or other high-carb foods and you’ll send your body back into glucose-burning mode; eat too little and you’ll likely feel your energy dragging. Most keto dieters aim to eat between 20 to 50 grams of carbs per day to maintain that ketone-burning state called “ketosis.”

You should aim to score your carbs from high-fiber, water-rich fruits and vegetables to naturally boost hydration and keep your digestive system humming along. Unsure of whether a produce pick is low in carbs? Reach for options grown above the ground (leafy greens, peppers, and stalk-shaped vegetables), rather than below ground (root veggies like potatoes, carrots, and parsnips), as they typically offer fewer carbs.

Good examples of carb keto diet foods:

• Tomatoes
• Eggplant
• Asparagus
• Broccoli
• Cauliflower
• Spinach
• Green Beans
• Cucumber
• Bell peppers
• Kale
• Zucchini
• Celery
• Brussels sprouts

Protein (10-20% of calories)

Approximate grams of carbs per day based on a 2,000-calorie diet: 70

Protein is essential to build muscle cells and burn calories. Eat too much or too little of it as part of your keto diet food plan and you’ll end up sabotaging your goals.

In the absence of carbs and protein, for instance, if you’re sticking to the very low-carb quota of keto and eating more fat and less protein than recommended, your body will turn to muscle tissue as fuel. This, in turn, will lower your overall muscle mass and the number of calories you burn at rest.

Overdose on protein (following this macronutrient breakdown, that would equate to anything above and beyond one six-ounce steak and one four-ounce chicken breast) and you’ll put undue strain on your kidneys. Plus, your body will convert the excess protein to carbohydrates for fuel. That’s the exact opposite goal of the keto diet.

Shoot for around 15% of calories from high-fat protein sources like those below. Some, such as Greek yogurt, eggs, and cheese, provide important vitamins to keep your hair, eyes, and immune system strong.

“While processed meats like sausage and bacon are technically permitted on the keto diet, I’d recommend to limiting them since they’re high in sodium,” Hyman says.

Good examples of protein keto diet foods:

• Chicken, dark meat if possible
• Turkey, dark meat if possible
• Venison
• Beef
• Salmon
• Sardines
• Tuna
• Shrimp
• Pork
• Lamb
• Eggs
• Natural cheeses
• Unsweetened, whole milk plain Greek yogurt
• Whole milk ricotta cheese
• Whole milk cottage cheese

*Opt for organic, pasture-raised, and grass-fed, if possible, for meat and poultry

Fat (70-80% of calories)

Approximate grams of carbs per day based on a 2,000-calorie diet: 165

Here’s where the bulk of your intake comes into play. Several studies have shown that a higher-fat diet can reduce cravings and levels of appetite-stimulating hormones ghrelin and insulin.

When you’re assembling your keto diet food stash, go full-fat. And don’t stress over the dietary cholesterol content, a factor of how much animal protein you eat, suggests a study published in The Journal of Nutrition. Instead, focus on consuming a higher ratio of unsaturated fats (flaxseed, olive oil, nuts) to saturated fats (lard, red meat, palm oil, butter).

Since you’re consuming a vast majority of calories from fat, it’s crucial to focus on fueling up with options that are less likely to clog your arteries and less likely to increase your cancer risk.

Good examples of fat keto diet foods:

• Olive oil
• Avocado oil
• Olives
• Avocados
• Flaxseeds
• Chia seeds
• Pumpkin seeds
• Sesame seeds
• Hemp hearts
• Coconuts
• Nuts
• Natural, no-sugar-added nut butters

What to Avoid

Make it easier to stay within the macronutrient framework of the keto diet by steering clear of these foods, Hyman says:

• Beans, peas, lentils, and peanuts
• Grains, such as rice, pasta, and oatmeal
• Low-fat dairy products
• Added sugars and sweeteners
• Sugary beverages, including juice and soda
• Traditional snack foods, such as potato chips, pretzels, and crackers
• Most fruits, except for lemons, limes, tomatoes, and small portions of berries
• Starchy vegetables, including corn, potatoes, and peas
• Trans fats, such as margarine or other hydrogentated fats
• Most alcohols, including wine, beer, and sweetened cocktails

Possible Side Effects

There are a number of immediate side effects people transitioning over to a keto diet may experience. According to a New York Times article exploring the keto diet, some people will experience stomach issues and gastrointestinal distress due to such a drastic change in diet. There is also the “keto flu” — characterized by dizziness, fatigue, and poor sleep — that can come within the first few days if dieters aren’t careful about replenishing their fluids and sodium. Some people also experience a halitosis known as “keto breath,” which is attributed to an increased production of acetone — one of the ketone bodies.

Experts also stated that after 12 months of the diet, the weight loss advantage for keto followers compared to other dieters may plateau and disappear all together. Carol F. Kirkpatrick, director of Idaho State University’s Wellness Center, told The New York Times that keto should be seen as a “kick-start diet” to be used before switching over to a more sustainable carb intake.

Some health experts have also warned dieters about the possible longer-term cardiovascular side effects for people who follow the diet for several years. Currently there are no long-term studies on the keto diet to see what effects, positive or negative, the diet can have on the body over the course of several years, leaving some doctors worried about the negative outcome eating so much fat could have on the body’s bad cholesterol.

Karla Walsh
Karla Walsh is a Des Moines, Iowa-based freelance writer and level one sommelier who balances her love of food and drink with her passion for fitness.

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What Fruits You Can On A Keto Diet List – Telegraph

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Every week we publish articles with answers to a variety of questions from our visitors!

Recently, the keto diet has become more and more popular. Studies show that a diet low in carbohydrates and high in fat can help you lose weight and relieve the symptoms of diabetes and epilepsy.

With a keto diet, it is recommended to limit your carbohydrate intake to 20-50 g per day.While it can be challenging to come up with such a low carb diet, the keto diet can be delicious and varied. We offer you 16 healthy foods that are practically carbohydrate-free.

Fish and shellfish are true keto-friendly foods. Salmon, like other fish, is rich in B vitamins, potassium and selenium. Fish contains practically no carbohydrates. However, the amount of carbohydrates in different types of shellfish differs: for example, 100 g of shrimp contains 0. 8 g of carbohydrates, and 100 g of mussels – 3.3 g.Remember to consider the amount of carbohydrates per serving – and shellfish will be a great addition to your diet.

The carbohydrate content of popular types of shellfish (per 100 g):

Salmon, sardines, mackerel and other fatty fish are very rich in omega-3 fatty acids. Omega-3 has been shown to regulate blood insulin levels and increase insulin sensitivity in overweight and obese people.

In addition, frequent consumption of fish reduces the risk of cardiovascular disease and cognitive impairment.

WHO recommends that fish, like other animal products, be included in the daily diet. Rospotrebnadzor notes that it is necessary to limit the consumption of fried and baked food. Try to steam the fish or boil it instead of deep-frying and deep-frying.

Many types of seafood contain little or no carbohydrates. Fish and other seafood are good sources of vitamins, minerals, and omega-3s.

Non-starchy vegetables are low in calories, low in carbohydrates, but high in nutrients and minerals, including vitamin C. Vegetables, like other plant foods, contain a lot of fiber, which the body cannot absorb. In 100 g of eggplant 6 g of carbohydrates, of which dietary fiber, or fiber, – 3 g, the rest – “net carbohydrates”. Carbohydrates are called clean carbohydrates, which, unlike fiber, are absorbed by the body. The effects of net carbs on the body are so controversial that more research is needed in this area.

The net carbohydrate content per 100 g of non-starchy vegetables ranges from less than 1 g (spinach) to 3 g (cooked Brussels sprouts).However, the carbohydrate content of a serving of starchy vegetables such as potatoes, beets, or sweet potatoes may exceed your daily requirement.

Vegetables contain antioxidants that protect the body from free radicals. Antioxidants prevent cell oxidation by protecting them. Eating feces, broccoli, and cauliflower reduces the risk of cancer and cardiovascular disease.

Vegetables can be substituted for high-carbohydrate side dishes. For example, grated boiled cauliflower is a great substitute for rice, and crushed cauliflower is a great substitute for mashed potatoes. Spaghetti can be made with zucchini.

Here are some vegetables to include in your keto diet:

Non-starchy vegetables are very low in net carbs. Vegetables are nutritious and can help reduce the risk of many diseases.

There are many types of cheese. Most are high in fat and very low in carbohydrates, making cheese an ideal keto food.

One slice of cheddar cheese (30 g) contains 6.5 g of protein, 1 g of carbohydrates, and also a lot of calcium.

Although cheese is high in saturated fat, cheese has not been shown to increase the risk of heart disease. Conversely, there are studies showing that eating cheese is good for the heart.

Cheese contains conjugated linoleic acid, which helps to reduce adipose tissue and improve body composition. Plus, eating cheese regularly can help reduce muscle loss in old age. For example, a 12-week study in older adults showed that lean body mass was preserved better in those who ate 210 grams of ricotta per day.

Here is a list of low-carb cheeses that can be included in the keto diet:

Cheese is rich in protein, calcium and healthy fatty acids and contains almost no carbohydrates.

Avocados are incredibly healthy: 100 g or about half of an average avocado contains 9 g of carbohydrates, 7 g of which is fiber, so the net amount of carbohydrates is only 2 g. Avocados are high in vitamins and minerals, including potassium, which is deficient in many.It is also believed that increased potassium intake may contribute to an easier transition to the keto diet.

In addition, eating avocados has a positive effect on cholesterol levels. Studies show that those who ate one avocado per day had lower LDL (bad) cholesterol levels.

Half a medium avocado has only 2g net carbs. Avocados are rich in fiber, vitamins and minerals. Eating avocados supports heart health.

Meat and poultry are the basis of the keto diet.Pure meat and poultry contain practically no carbohydrates, but are rich in B vitamins and minerals. Also, meat is a source of high-quality protein, which helps to maintain muscle mass during a low-carb diet.

A study in overweight older women found that eating fatty meats had 5% higher HDL (good) cholesterol levels than eating foods low in fat and high in carbohydrates.

Nutritionists advise choosing grass-fed meat.It contains more omega-3s, conjugated linoleic acid and antioxidants than grain-fed meats.

Meat and poultry are practically carbohydrate-free and rich in high-quality protein and nutrients. Grass-fed meat is the healthiest.

Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains about 6 g of protein and less than 1 g of carbohydrates. As such, it is the perfect product for those on the keto diet. It is believed that egg yolk is not healthy.This is not the case – most of the egg’s nutrients are found in the yolk. The yolk contains the antioxidants lutein and zeaxanthin, which protect the eyes, reducing the risk of retinal degenerative changes. Plus, eating eggs instead of breakfast cereals will help you stay full longer.

Although egg yolk contains a lot of cholesterol, eating egg yolks does not raise blood cholesterol levels in most people.

An egg contains less than 1 g of carbohydrates.Eating eggs helps keep you feeling full for a long time. Eggs contain many beneficial nutrients. By including eggs in your diet, you are helping your eyes and heart.

Coconut oil has a number of unique properties that make it an essential ingredient in the keto diet.

Coconut oil contains medium chain triglycerides (MCTs). Unlike long-chain triglycerides, MCTs are absorbed directly in the liver, where they are converted to ketones. Ketones are an important alternative source of energy for the brain, so coconut oil, as a dietary supplement, can be used in the treatment of people suffering from Alzheimer’s disease and other diseases of the brain and nervous system.

Lauric acid is a basic fatty acid of coconut oil. There is speculation that the mixture of MCTs and lauric acid in coconut oil promotes a smoother rise in blood ketones.

Whether coconut oil accelerates weight loss is a moot point. However, a study in men found that those who consumed 2 tablespoons of coconut oil per day, on average, lost 2.5 cm at their waist without any other dietary changes.

Coconut oil contains medium chain triglycerides that increase ketone production.It is believed that the consumption of coconut oil has a positive effect on metabolism and helps to reduce weight and body fat at the waist.

Natural Greek yoghurt and plain cottage cheese are healthy foods with a high protein content.

While yogurt and cottage cheese contain carbohydrates, these foods can be included in moderation in a keto diet. So, 100 g of fat-free Greek yogurt contains 4 g of carbohydrates and 6 g of protein, and 100 g of 18% cottage cheese – 3 g of carbohydrates and 15 g of protein.Studies have shown that yogurt and cottage cheese can help reduce appetite and keep you feeling full for longer.

Try a quick and tasty keto snack by adding a handful of nuts and cinnamon to a glass of Greek yogurt or cottage cheese.

Greek yoghurt and cottage cheese are low in carbohydrates (about 4 g per 100 g), help reduce appetite and keep you feeling full for longer.

Olive oil is very good for the heart. It is rich in oleic acid, a monounsaturated fatty acid, which has been shown in many studies to reduce the risk of heart disease.

In addition, extra virgin olive oil of the highest quality contains phenolic compounds – antioxidants that have a beneficial effect on the health of the heart and blood vessels and reduce inflammation.

The olive oil is carbohydrate-free and is the ideal salad dressing and mayonnaise base. It is not recommended to cook in olive oil at high temperatures; it is better to add it to ready-made dishes.

Unrefined olive oil is a storehouse of heart-healthy fatty acids and antioxidants.It is ideal for dressing salads, preparing mayonnaise and as an addition to ready meals.

Nuts and seeds are healthy foods high in fat and low in carbohydrates.

Eating nuts reduces the risk of developing cardiovascular diseases, certain types of cancer and chronic diseases, depression. Nuts and seeds are high in fiber – even a small amount of nuts can easily satisfy hunger and keep you feeling full for a long time.

Most nuts and seeds are low in net carbs, but the amount varies by variety.

The content of pure carbohydrates in a small handful of nuts or seeds (30 g):

Nuts and seeds are good for the heart, contain a large amount of fiber, slow down the aging process. Depending on the species, a small handful of nuts contains up to 8 grams of net carbs.

Most fruits are high in carbohydrates, so they are not consumed on a keto diet. However, berries are an excellent source of antioxidants – an exception. They are low in carbohydrates, but high in fiber. Raspberries and blackberries, for example, have almost equal amounts of fiber and net carbs.

Carbohydrate content per 100 g of some berries:

Berries are rich in nutrients that prevent various diseases. On average, 100 g of berries contain from 5 g to 12 g of net carbs.

Butter and cream are good sources of fat in the keto diet. For many years, it was believed that because butter and cream are high in saturated fat, they cause or contribute to heart disease. However, several large studies refuted this claim, showing that moderate consumption of fatty dairy products can reduce the risk of heart attack and stroke.Like other fatty dairy products, butter and cream contain conjugated linoleic acid, which can help reduce body fat and improve body composition.

Butter and cream contain almost no carbohydrates. When used in moderation, they have a neutral or beneficial effect on the heart.

Shirataki noodles are a great side dish for those on the keto diet. Sometimes shirataki is sold in supermarkets in the grocery section, but the easiest way to order it is from online stores.Note that 100 g of shirataki contains less than 1 g of net carbohydrates and only 8 kcal. Shirataki is made from a viscous fiber called glucomannan, which can absorb up to 50 times its own weight in water. Shirataki is often included in the diet for weight loss and diabetes. Noodles slow down the passage of food through the digestive tract, suppressing hunger and preventing a sharp rise in blood sugar. Shirataki can be easily replaced with regular noodles, as it comes in a variety of forms, such as rice, fettuccine and linguine.

100 g of shirataki contains less than 1 g of net carbs, and the fiber in the noodles contributes to satiety and regulates blood sugar.

Olives are as healthy as olive oil. Oleuropein, an antioxidant found in olives, is anti-inflammatory and protects cells from damage. In vitro studies have shown that eating olives prevents bone loss and lowers blood pressure, but human studies have not yet been conducted.

The carbohydrate content of olives depends on their size. The main share of carbohydrates is fiber, so there are few pure carbohydrates in olives. Ten olives (34 g) contain 2 g of carbohydrates and 1 g of fiber, which gives about 1 g of net carbs.

Olives are low in net carbohydrates, rich in antioxidants and good for the heart and bones.

Coffee and tea do not contain carbohydrates. Caffeine has a positive effect on metabolism, improves performance, improves response and mood.Coffee and tea drinkers have been shown to have a significantly lower risk of developing diabetes. Add cream to coffee or tea, but try to avoid coffee-based drinks – they often contain syrups that are high in carbohydrates.

Sugar-free coffee and tea are carbohydrate-free and increase physical and mental performance and reduce the risk of diabetes.

Cocoa is comparable in antioxidant content to fruits and berries such as blueberries and acai berries. Dark chocolate contains flavonoids that help reduce the risk of heart disease and normalize blood pressure.

Small amounts of chocolate can be included in the diet during the keto diet, but try to give preference to dark chocolate with a cocoa content of at least 70%. About 3 squares of chocolate bar (30 g) made from 100% cocoa contains 3 g of net carbs.

Dark chocolate and cocoa powder are rich in antioxidants and may reduce the risk of heart disease.

The keto diet is widely used for weight loss, blood sugar maintenance, and overall well-being.We hope that this list of keto-friendly foods will help you diversify your diet and not exceed your daily carbohydrate intake. For a better understanding of the principles of the keto diet, visit us for the Certification Course in Dietetics and Nutrition. Become a Food Pro!

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90,000 🥑 How to lose weight on fats: a simplified version of the keto diet

Switching to a ketogenic diet looks overwhelming, but it’s not really that complicated.

It is necessary to focus on reducing carbohydrates while increasing the content of fats and proteins in all meals and snacks, well, and do not forget about drinks (sugar-containing ones, for example, will have to be excluded altogether).

Foods to avoid

When following a keto diet, the first thing to say is “no” to carbohydrates.

Here’s what not to eat on a keto diet:

• all baked goods are banned, and this is white bread, even whole grain, crackers, cookies, donuts and buns;
• pure sugar, ice cream, sweets, sweet syrups are pushed aside;
• carbonated drinks, juices, including freshly squeezed, sweetened teas and sports drinks;
• no pasta bolognese or other pasta;
• The usual healthy keto cereals are also prohibited, for example, wheat, rice, buckwheat, oats, all breakfast cereals and tortillas;
• excludes starchy vegetables: potatoes, sweet potatoes, pumpkin, corn, peas;
• beans and legumes, including chickpeas and lentils;
• fruits are also prohibited, especially citrus fruits, grapes, bananas and pineapple;
• All high carbohydrate sauces: barbecue sauce, sweet salad dressings and dipping sauces;
• Certain alcoholic beverages: beer and sugary cocktails, as syrup is added.

Below is a list of what you can and should lean on.

Keto foods you can and should eat

During meals or snacks, attention should be paid to these foods on a ketogenic diet :

• Eggs: Grassland organic whole eggs are the best choice;
• poultry: can be either chicken or turkey;
• absolutely any oily fish: salmon, herring and mackerel, caught in the wild;
• seafood;
• quality meat: grass-fed beef, venison, pork;
• saturated fat dairy products: high fat yoghurt, butter and cream;
• Cheese lovers in general are in luck: you can eat cheddar, mozzarella, brie, goat and cream types;
• nuts and seeds are good, everything is macadamia, almonds, add walnuts to breakfast, you can also sprinkle pumpkin seeds on salads;
• walnut oils can be used to season salads: for example, peanut, almond and cashew oils are great;
• Healthy Cooking Fats: Coconut oil, olive oil, avocado and sesame oil for both cooking and ready meals.
• Avocado: You can add it to almost any food or snack.
• large quantities of non-starchy vegetables – only a plus: greens, broccoli, tomatoes, mushrooms and peppers;
• spices: salt, pepper, vinegar, generously pour lemon juice on salads and add all the greens there, well, all kinds of spices can be used as you like.
• berries! While carbohydrate intake should be limited, berries have a low glycemic index, so they can be eaten in moderation, especially if you’re maintaining a keto-friendly macronutrient range.

Important! To feel good, choose healthy food sources, focus on fiber and vitamins. Avoid processed foods and unhealthy fats.

Implied no need to select:

• processed foods: fast food, packaged foods and meat products such as hot dogs and convenience foods;
• Diet foods, as they usually contain artificial colors, preservatives, and sweeteners such as sugar alcohol and aspartame.

Keto drinks

Sugar can be found in a wide variety of varieties, including juices, soda, pre-made teas and coffee drinks.

On a ketogenic diet, it is better not to buy all this.

But here’s what you can and should drink on keto:

• water: always the best choice for hydration, add fresh mint and lemon zest to the water bottle, it will be much more pleasant;
• Unsweetened coffee: You can use heavy cream (but not milk) to add aroma and flavor to your morning cup.
• unsweetened green tea: plus it’s healthier.

Are Carrots Keto? A Guide to What Vegetables You Can Eat on Keto

A common misconception is that you can’t eat a lot of vegetables on a keto diet. In fact, you can and should eat a lot of vegetables! They contain all kinds of nutrients, including antioxidants, vitamins, and minerals like potassium and calcium. But it’s not just vegetables that work. Some are high carb, high sugar / natural sweeteners / glucose (hint: most root vegetables such as carrots, beets, yams, butternut squash, parsnips, and turnips are starchy vegetables and high in carbs).Avoid these vegetables and focus on the ketogenic diets listed below. Some of them are superfoods (say yes to leafy greens and cruciferous vegetables!), All are suitable for a low-carb diet, low in glucose, and free of starchy vegetables. Just remember that even with nutritious vegetables, carbohydrates accumulate quickly; you want to stick to about 20 grams of net carbs per day (more if you exercise regularly or can stay in ketosis with more carbs – you can check this out – and less total carbs if you are using the keto diet as a complementary therapy) , so be aware of your macro while enjoying your vegetables.

Low carbohydrate vegetables (3 or less net carbs per 1/2 cup, raw)

• • Arugula
  • Artichokes
  • Asparagus

    .. 🙂

  • bell pepper
  • bok Choy
  • Broccoli
  • Rabe broccoli
  • Brussels sprouts

  cabbage 34

  7 Cabbage 34

  7 Cabbage 9034

  • Cucumber
  • Eggplant
  • Green Beans
  • Coarse Cabbage
  • Kohlrabi
  • Red Bean
  • Swiss Swiss chard
  • Sugar peas
  • Summer squash
  • Tomato
  • watercress
  • Zucchini

9025 2 cups raw)

• • carrots
  • onions
  • Rutabaga

High carbohydrate vegetables (over 90 cups of net carbs per ½34)

• • Beets
  • Corn
  • Bean
  • Pasternak
  • Pea
  • potato
  • Sweet potato
  • Pits
  • yucca

Mojo

Not too knowledgeable about how to cook vegetables? Now is a great time to learn how to incorporate them into your keto recipes! You can steam them and then add butter and spices, or add coconut oil and spices and toast them, or even cut and serve as a salad with your favorite high fat keto-friendly dressing or a simple olive oil, vinegar mixture. , Dijon mustard, salt and pepper.Stews work like roasts too, especially when cooked with healthy fats (think good butter or butter)! You can start enjoying the vegetables anytime by sprinkling some salt or some keto vinaigrette on ripe avocado slices. This is pure, simple pleasure!

If you’re looking for an easy solution, head to the frozen grocery section for two keto rescuers: cauliflower rice and zucchini zoodles. Cauliflower rice is nothing more than tiny pieces of cauliflower, packaged and ready to use in place of rice (you can make your own by chopping finely the cauliflower florets).Cooks quickly, with a light taste and very low carbohydrate content. Meanwhile, Zoodles, or spiralized zucchini, are the perfect substitute for pasta. Buy it in stores or buy spirals ($ 15 to $ 30 on Amazon.com) to make your own. Microwave for about 30 seconds to heat up, then top with a creamy sauce or meat sauce, it’s great and enjoyable. You will be amazed at how these stylized vegetables alone can add variety to keto!

Whatever you do, remember that vegetables are a great keto food if you choose the right ones and eat just as much as you need to control your carbs.Choose the best keto-friendly vegetables and you can keep your blood sugar low, stay in ketosis, continue losing weight (if that’s your goal), and enjoy their myriad health benefits. The fiber and nutrients in keto-friendly vegetables are great for heart health and overall well-being, and they taste delicious too!

Remember: When starting any new diet, always consult with your healthcare professional or dietitian.

Fast weight loss on the keto diet

If you want to quickly lose weight, then you should definitely try the ketogenic diet, where fatty foods are the main source of nutrition.

The keto diet is one of the proven ways to lose weight quickly and effectively. With proper adherence to nutritional principles, the diet gives good results. How to quickly lose weight with it?

Diet Benefits

With proper adherence to the diet, the following transformation occurs with the body:

• removal of toxins and toxins from the body;
• normalization of metabolism;
• activation of digestive activity;
• reduction of gas formation processes, bloating, other dyspeptic symptoms;
• improving the condition of the skin, relieving irritation;
• healing of acne and inflammation without further appearance;
• relief of headaches;
• weight loss;
• normalization of test results (blood glucose, cholesterol).

What is important to consider besides nutrition?

To lose weight quickly and effectively on a ketogenic diet, in addition to nutritional guidelines, it is also important to include the following in your daily routine:

1. Eat only when you are hungry. Don’t eat on a schedule.
2. At the time of adaptation, you will have to be patient, as you may feel unwell.
3. Give preference only to high-quality and natural food.
4. Try to minimize stressors.
5. Get enough sleep, take at least 8 hours a day to sleep.
6. Introduce physical exercise into daily life, even the most light and elementary ones.

How to eat for quick weight loss?

The ketogenic diet implies a specific diet:

1. The basis of the diet is fatty foods. Both vegetable and animal natural fats (butter, lard, vegetable oils, cream, sour cream) are useful.
2. Diet-friendly foods are primarily of animal origin (meat, fish, eggs, seafood, fatty parts of poultry, cheeses).
3. You can eat vegetables, berries and fruits, but it is advisable to choose the least starchy, with a reduced content of carbohydrates in the composition. Avocados, cabbage of any kind, leafy vegetables, zucchini are well suited. You can also safely eat citrus fruits, raspberries, blackberries, strawberries, plums.
4. If you need a quick and satisfying snack, then nuts are good for this.However, do not overdo it with them, as this is a very high-calorie product. In addition, over-eating nuts can trigger allergies.
5. You will have to be extra careful with drinks, as they sometimes contain much more carbohydrates than you think. You can drink herbal or green tea, coffee with added cream, fruit cocktails, clean water.

What products will you have to refuse?

List of foods to avoid (or very strictly limit):

1. Sweet drinks (soda with syrup, purchased juices, milkshakes).
2. Sweets (biscuits, cakes, ice cream, sweets).
3. Pasta, bread, other grains (even gluten-free varieties will not work).
4. Fruit with a high amount of natural sugars.
5. Universal condiments with sugar content.
6. Fully fat-free foods or beverages.
7. Processed foods (convenience foods, foods with trans fats).
8. Foods and drinks that are completely sugar-free.
9. Purchased mayonnaise and sauces based on it (may cause additional inflammation in the body).
10. Alcoholic drinks (they negatively affect the state of ketosis).

Conclusion

Thus, it is possible to lose weight with a keto diet. For the result to be fast and impressive, it is important to follow all the rules and principles, do not forget about physical activity and rest.

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. The owner of the Site does not bear any responsibility to any party that has suffered indirect or direct damage as a result of improper use of materials posted on this resource.

90,000 What is the keto diet: permitted foods, weekly menus and contraindications – Lady

Anyone who is just starting the path to an ideal figure, applying dietary restriction, it is rather difficult to decide which diet is best to follow. After all, their variety is so great that choosing the right option that will help you lose weight and not harm your health is not easy. Joinfo.com will tell you what the keto diet is, what foods are allowed and who shouldn’t use it.

What is the keto diet?

The ketogenic diet (or the so-called keto diet) is a diet plan that has been gaining popularity in recent years, but it is also controversial. The basic rules boil down to eating more foods rich in healthy fats and limiting carbohydrates as much as possible to deprive cells of sugar and induce a state of “ketosis” in the body.

Ketosis is a process by which the body uses fat for energy and does not release glucose (sugar).Thus, the body independently searches for an alternative component so that the cells can feed, resulting in the formation of ketone bodies.

This nutritional system was developed by Henry Rawl Geyelin in 1921, a pioneering endocrinologist in the field, who presented his research at a conference of the American Medical Association.

One of the reasons for the controversy regarding the keto diet is its original purpose, it was mainly indicated for the treatment of epilepsy, but such therapy has begun to lose relevance.

How Healthy Is The Keto Diet?

After research and careful analysis of the keto diet, doctors from the American Medical Association concluded that there is no scientific evidence that this diet has any health benefits beyond long-term treatment of epilepsy in children.

The keto diet restricts certain foods that are considered healthy (fruits, some vegetables, legumes, grains), so it does not meet the body’s nutritional needs.In addition, avoiding the aforementioned foods can lead to heart failure.

Therefore, the keto diet is not indicated for all populations. Although the exclusion from the daily menu of industrial baked goods, snacks, sweets, drinks with an excess of sugar is incredibly beneficial for anyone.

In addition, the ketogenic diet is not designed for the long term. Due to significant limitations, it is simply contraindicated to observe it for a long time.In addition, most people who follow it have experienced the so-called rebound effect: at the end of the diet, they return to their old habits.

However, the choice of diet largely depends on the metabolic rate of each person, the needs of his body and other characteristics. And most importantly, for the process of losing weight to take place without minimal damage to the body, you should contact a specialist who will advise which nutrition system is suitable for a particular person.

Foods Allowed on the Keto Diet

This diet is dominated by foods such as fish, meat, eggs, healthy oils, butter, spices, seafood and vegetables.But foods like fruits, grains, and legumes are very limited.

Approved Products List:

• Fish and shellfish: salmon, tuna, sardines, mackerel, eel, mackerel, swordfish.
• Meat: chicken, pork, beef, poultry.
• Vegetables: broccoli, cauliflower, cabbage, Swiss chard, endive (lettuce), spinach, zucchini, tomatoes, cucumbers.
• Eggs.
• Fruits: avocado, strawberry, blueberry, lemons, lime, blackberry.
• Nuts: walnuts, hazelnuts, almonds, pine nuts.
• Dairy products: natural yoghurt, cheese (blue cheese, mozzarella, brie, gouda), kefir, milk, butter.
• Drinks: water, red tea, green tea, herbal teas, sugar-free coffee, probiotic drinks.
• Sweets: dark chocolate, pure cocoa.

It should also be noted that it is impossible to adhere to the keto diet for more than 30 days due to the lack of carbohydrate-rich foods in it.75% of the food eaten is fat, 20% protein and 5% carbohydrates.

Daily menu for one week

A sample keto diet menu for one week looks like this:

Monday

Breakfast: natural yogurt with hazelnuts
Lunch: chicken and avocado salad with olive oil
Dinner : cheese omelet

Tuesday

Breakfast: egg muffins with green tea
Lunch: zucchini stuffed with minced meat
Dinner: salmon with tartar sauce, avocado

Wednesday

Breakfast: unsweetened coffee with paleo bread toast and fresh cheese
Lunch : endive salad with walnuts and blue cheese
Dinner: baked chicken with stewed vegetables

Thursday

Breakfast : scrambled eggs with rye croutons and ham
Lunch: baked salmon with garlic oil
Dinner: tomato salad with pumpkin seeds

Friday

Breakfast: Greek yogurt with walnuts
Lunch: Beef stew with mushrooms
Dinner : Tofu cheese with vegetables

Saturday

Breakfast: scrambled eggs with bacon and tomatoes
Lunch : fried potatoes in butter with herbs
Dinner: baked sea bass

Sunday

Breakfast: unsweetened keto cocktail with coconut milk
Lunch: tuna fillet sandwich
Dinner : Roast beef with olive oil and Parmesan cheese.

These are just a few examples of keto recipes to take note of, but there are many.

Contraindications to the keto diet

It will take a lot of willpower for those deciding to go on a keto diet as it is a type of rigid eating system that produces relatively quick results compared to others. It should also be borne in mind that eating a lot of fat can negatively affect heart health and overall well-being.

Adhering to the keto diet is strictly prohibited:

• patients with diabetes of both types;
• people with morbid obesity;
• pregnant women;
• people suffering from high blood pressure;
• patients with kidney, liver or pancreas problems.

Also note that a large number of keto users have experienced side effects such as:

• dehydration;
• fatigue;
• constipation;
• bad breath;
• muscle spasms;
• increased uric acid levels.

Thomas Seyfried, a professor at Boston College and author of Cancer as Metabolic Disorder, has conducted a study on the keto diet and notes, “If done wrong, it can alter blood lipid parameters and compromise health.”

This is why the keto diet is not recommended for anyone looking to lose weight. In addition, it must be monitored by a specialist to make sure that you do not harm your body.

Surely, it will be interesting for you to read that buckwheat diet is one of the most popular methods to get rid of extra pounds. Due to the fact that this food system is quite strict, it can last for a maximum of 14 days and it is allowed to use it no more than twice a year.

Photo: Pixabay.

90,000 with what they eat it – Magazine 100sp

In the Russian segment of Instagram, the tag #keto occurs 76,733 times. What is the keto diet and who is it suitable for – read this article.

Initially, the keto diet appeared to treat some diseases, but then found its place in dietetics.

The keto diet has been used to treat epilepsy in children. This diet forces the body to use fat as its main source of energy. If the diet is low in carbohydrates, the liver converts fat into fatty acids and ketone bodies. Ketosis – an increase in the level of ketone bodies in the blood, leading to a decrease in the frequency of epileptic seizures.

The principle of the diet is as follows: the body uses carbohydrates as the main “fuel” for the brain. With a sharp reduction in carbohydrates, the body starts the process of obtaining alternative energy – ketosis. It is the process of breaking down fat in the body to form ketone bodies that are used as alternative energy.

The state of ketosis can also be achieved by full fasting, but this is an extremely harmful way. The keto diet is an alternative to full hunger strikes that can cause less damage to the body.The danger of a diet is an unbalanced diet. All carbohydrates are excluded, a process is artificially triggered, which usually is not so active, the load on the liver is increased. Lack of vegetables can cause digestive problems. To minimize damage, you should drink more than 2 liters of water a day.

The keto diet is prohibited for diabetics, pregnant and lactating women, people with chronic diseases. Before using this diet, be sure to consult your doctor!

Who is the keto diet for?

This diet is suitable for people with certain diseases, for example, diseases of the nervous system associated with the destruction of nerve cells (Parkinson’s, Alzheimer’s, multiple sclerosis), diabetes mellitus, some autoimmune diseases.Moreover, such a diet can be recommended for cancer patients. It is assumed that cancer cells can only feed on glucose and nothing else. But there are few serious scientific studies on this topic.


Advantages of the keto diet:

• general well-being and emotional mood improve,

• more energy appears, the brain works faster,

• work capacity increases, concentration of attention increases,

  34 9033 from sweets,

• on a keto diet there is no hunger, less chance of a breakdown

• makes meat eaters happier


Cons of a keto diet:

• unbalanced nutrition multivitamins

• can lead to digestive problems

• puts a lot of stress on the liver and kidneys

• very strict, any breakdown nullifies ketosis

• not dia gnosted)

• is contraindicated for pregnant and lactating

• you miss chocolates (but there are life hacks on how to eat sweets on keto)

Menu for the keto diet

Nothing sweet, cereals, fruits, pastries, starchy or sweet vegetables (such as beets, carrots, potatoes) are allowed. You can only green vegetables, but when they are eaten, the amount of carbohydrates should not exceed 20-50 grams per day.

If you sometimes break loose and eat a little carbohydrates, sharp jumps in blood sugar will continue and there will not be a smooth transition of the body to alternative energy and the start of the ketosis process, since the body will still wait for the usual carbohydrates.

But, unlike most diets, ketogenic does not require the abandonment of salt, which, in addition to giving food a taste, will help restore the balance of electrolytes.

To achieve a result, you must strictly follow all the instructions. At the stage of entering the keto diet, the diet should be about 80% healthy fats, 10% protein and 10% carbohydrates.

• Healthy fats: nuts, seeds, olive oil and avocado oil ghee, coconut fat , cream, avocado, small fish, organic lard (grown without hormones and antibiotics).

• Carbohydrates: greens and leafy vegetables, cucumbers, zucchini, berries growing on bushes: raspberries, blueberries, gooseberries, currants in small quantities.

• Proteins: nuts, seeds, fish.

What your keto daily menu might look like:

Breakfast. Scrambled eggs with bacon, more bacon. Do not deny yourself the pleasure.

Snack. Cottage cheese and some berries. For example, with honeysuckle: it is savory, and now its season is in full swing.

Lunch. Meat borscht, cabbage salad, chicken zrazy.

Snack. Protein cocktail or a glass of fermented baked milk.

Dinner. Pork or chicken chop, some vegetable salad, cheese.

Before bedtime. Natural yogurt or kefir.

As you can see, you don’t have to starve. You just need to go through the most difficult first three days, while the body is rebuilding from glycolysis to lipolysis.

The ketogenic diet is more of a healthy diet. There are a lot of pitfalls in it, so you should only sit on it for medical reasons and strictly under the supervision of a doctor!

On our joint shopping site, you can order dietary products for proper nutrition and a ketogenic diet with delivery throughout Russia or by courier to your home!

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