What fruits are allowed on the keto diet? Discover the 7 best low-carb fruits you can eat on the keto diet to stay in ketosis while enjoying essential nutrients.

Avocados: The Keto-Friendly Superfruit

Avocados are a keto dieter’s best friend. With over 10g of fat and less than 3g of carbs per half-cup serving, this creamy fruit is a perfect addition to your keto meal plan. Avocados are rich in prebiotic fiber, potassium, and healthy unsaturated fats. Studies show they may help reduce the risk of heart disease, improve cognitive function, and contribute to better gut health in overweight or obese adults.

Berries: Nutrient-Dense, Low-Carb Favorites

When it comes to keto-friendly fruits, berries are your best bet. Among the top choices are blackberries, raspberries, and strawberries. Blackberries provide just 3g of carbs and 4g of fiber per half-cup, while raspberries offer 7g of carbs and 8g of fiber per cup. Strawberries are a bit higher in carbs at 9g per cup, but they’re still a great option. Berries are packed with antioxidants, vitamins, and minerals that can help combat obesity, cardiovascular disease, and type 2 diabetes.

Blueberries: A Keto-Friendly Superfood

Though slightly higher in carbs than other berries, blueberries are still a great choice for the keto diet. A half-cup serving contains about 9g of carbs, so they should be enjoyed in moderation. However, blueberries are a nutritional powerhouse, packed with essential vitamins, minerals, and powerful antioxidants that can help fight off obesity, diabetes, and even slow down the aging process.

Rhubarb: The Surprising Keto Fruit

Rhubarb is a unique fruit choice for the keto diet, with just 4g of carbs per cup. This tart, celery-like plant can be used in a variety of sweet and savory keto-friendly dishes. Rhubarb is rich in fiber, vitamin K, and antioxidants, making it a great addition to your low-carb lifestyle.

The Importance of Portion Control

While these fruits are keto-friendly, it’s important to remember that portion control is key. Even low-carb fruits can contribute to exceeding your daily carb limit if consumed in excess. Be mindful of serving sizes and enjoy these fruits in moderation to stay on track with your keto diet.

Staying Keto-Friendly with Fruit

With the right choices, you can enjoy the health benefits of fruit while maintaining ketosis. Avocados, berries, and rhubarb are all excellent options that can be seamlessly incorporated into a keto diet. Remember to focus on portion sizes and choose the lowest-carb fruits to keep your carb intake in check.

Frequently Asked Questions

Can you eat fruit on the keto diet?

Yes, you can eat certain fruits on the keto diet, as long as they are low in carbohydrates. The key is to choose fruits that are high in fiber, healthy fats, and nutrients, while keeping your total carb intake within the recommended range for ketosis.

What are the best fruits to eat on keto?

The best fruits for the keto diet are those that are low in carbs and high in nutrients. Some of the top keto-friendly fruits include avocados, blackberries, raspberries, strawberries, blueberries, and rhubarb.

How many carbs can you have on keto?

The standard keto diet typically recommends keeping your carb intake to around 20-50 grams of net carbs per day. This helps maintain the state of ketosis, where your body burns fat for fuel instead of carbs. However, individual carb limits may vary depending on your personal needs and activity levels.

Can you lose weight on keto by eating fruit?

Yes, you can lose weight on the keto diet by incorporating low-carb fruits. While fruits do contain carbs, the key is to choose fruits that are low in sugar and high in fiber, like the ones mentioned above. As long as you monitor your overall carb intake, you can enjoy the health benefits of these fruits while still achieving your weight loss goals on keto.

What are the health benefits of eating fruit on keto?

Eating low-carb fruits on the keto diet can provide a range of health benefits, including improved heart health, better gut health, reduced inflammation, and protection against chronic diseases like obesity, diabetes, and cancer. The fiber, vitamins, minerals, and antioxidants in these fruits can support overall well-being while keeping you in ketosis.

How do you incorporate fruit into a keto diet?

To incorporate fruit into a keto diet, focus on low-carb options like avocados, berries, and rhubarb. Enjoy these fruits in moderation, paying attention to portion sizes to stay within your daily carb limit. You can add them to salads, smoothies, baked goods, or enjoy them as a standalone snack.

What fruits can you eat on keto?

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

(Image credit: Getty Images)

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

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

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

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

1. Avocados

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

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

Great swap for: Bananas 

(Image credit: Getty Images)

2. Blackberries

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

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

Great swap for: Grapes or pomegranates.

3. Raspberries

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

Great swap for: Grapes, cherries and pomegranates. 

4. Strawberries

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

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

Great swap for: Grapes, cherries and pomegranates. 

(Image credit: Getty Images)

5.

Blueberries

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

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

Great swap for: Grapes, cherries and pomegranates. 

6. Rhubarb

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

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

Great swap for: Apples, prunes and grapes. 

7. Watermelon

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

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

Great swap for: Melons and mangoes. 

(Image credit: Getty Images)

8. Kiwi

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

Great swap for: Mangoes, melons, pineapples.

9. Tomatoes

These red fruits – with only 3.3g of carbohydrates in a medium-size tomato – can help you to keep your sugar intake in check. But that’s not the only feature that makes tomatoes a nutritious food staple: they also contain significant amounts of beta-carotene, vitamin E, vitamin C, vitamin K and folic acid. 

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

Fruits to avoid on keto

Cherries

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

Peaches and nectarines

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

Apples and pears

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

Oranges, mangoes, pineapples and bananas 

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

Grapes

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

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

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

Stay up to date on the latest science news by signing up for our Essentials newsletter.

Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsors

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

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What fruits can you eat on keto?

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

(Image credit: Getty Images)

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

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

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

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

1. Avocados

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

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

Great swap for: Bananas 

(Image credit: Getty Images)

2. Blackberries

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

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

Great swap for: Grapes or pomegranates.

3. Raspberries

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

Great swap for: Grapes, cherries and pomegranates. 

4. Strawberries

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

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

Great swap for: Grapes, cherries and pomegranates. 

(Image credit: Getty Images)

5. Blueberries

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

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

Great swap for: Grapes, cherries and pomegranates. 

6. Rhubarb

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

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

Great swap for: Apples, prunes and grapes. 

7. Watermelon

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

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

Great swap for: Melons and mangoes. 

(Image credit: Getty Images)

8. Kiwi

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

Great swap for: Mangoes, melons, pineapples.

9. Tomatoes

These red fruits – with only 3.3g of carbohydrates in a medium-size tomato – can help you to keep your sugar intake in check. But that’s not the only feature that makes tomatoes a nutritious food staple: they also contain significant amounts of beta-carotene, vitamin E, vitamin C, vitamin K and folic acid. 

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

Fruits to avoid on keto

Cherries

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

Peaches and nectarines

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

Apples and pears

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

Oranges, mangoes, pineapples and bananas 

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

Grapes

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

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

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

Stay up to date on the latest science news by signing up for our Essentials newsletter.

Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsors

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

1. 1

   Orcas have sunk 3 boats in Europe and appear to be teaching others to do the same. But why?

2. 2

   ‘Liquid gypsum’ burial from Roman Britain scanned in 3D, revealing 1,700-year-old secrets

3. 3

   Why do horses sleep standing up?

4. 4

   Life may already exist on the moon — and NASA’s next mission could find it

5. 5

   3.2 million-year-old human ancestor ‘Lucy’ had massive leg muscles to stand up straight and climb trees

1. 1

   Cancer Is a Man-Made Disease, Controversial Study Claims

2. 2

   150-year-old mystery of strange half-circles from Paleolithic site in France finally solved

3. 3

   Stephen Hawking’s most famous prediction could mean that everything in the universe is doomed to evaporate, new study says

4. 4

   Hundreds of ancient, invisible structures discovered near our galaxy’s center

5. 5

   There may be hundreds of millions of habitable planets in the Milky Way, new study suggests

Is it possible to eat a banana on a keto diet?

The keto or ketogenic diet is a somewhat restrictive diet that usually produces very good results when it comes to fat loss, although it was not actually invented for this, but rather had a different health purpose. Today we want to know if you can eat a banana on a keto diet or, on the contrary, should eliminate it from your diet.

Fruits are very important in our daily diet, in fact we should eat 5 different pieces a day, but sometimes it is difficult to meet these minimums, either due to lack of time, because not all fruits we like or are pleasant to the touch, or because we don’t feel like it.

The banana is one of the most consumed fruits in the world and especially in Spain, as here we have an appellation of origin (protected by the European Union) with Canarian banana . Although things change when we dive into a ketogenic diet.

The keto diet eliminates all carbohydrates from our diet and only allows a maximum of 20 or 30 grams of carbohydrates per day . It’s normal for the average adult to consume between 200 and 350 grams of carbs per day, so the difference is horrendous. This diet was developed in the 20s and 30s to reduce epileptic seizures in children and has proven to be a very effective weight loss diet.

Leaving aside the history of this famous diet, we will focus on whether bananas are allowed or not, and for this we need to know how many carbohydrates are contained in one banana of an average normal size.

A standard size banana contains 23 to 24 grams of carbs, which is more than the allowable amount of carbs on this diet. We used to say that the maximum is 30 grams, but if we eat a banana, then the rest of the day we should drastically reduce our food intake.

These carbohydrates increase depending on how ripe the banana is. Therefore, if one day, because we are away from home or we feel like it, we should eat unripe ones, not green ones, because they are indigestible. However, we already know that bananas are not accepted on the ketogenic diet.

Bananas contain vitamins A, C, B1, B2, B6, B9 and E, in addition to essential minerals such as potassium, magnesium, iron, selenium, zinc and calcium. A very tasty fruit that goes well with others, with yogurt, ice cream, chocolate, etc. and even helps us create very healthy oatmeal tortillas.

There are other fruits rich in vitamins and minerals that are allowed on the keto diet, such as blueberries, strawberries, blackberries, raspberries, oranges, coconuts, watermelons, melons, peaches, lemons, plums, tangerines, cherries, and others.

As an alternative to bananas on a keto diet, we could eat avocado, which is very similar in texture to a yellow fruit and is also very rich in nutrients such as vitamins K, C, B5, B6, B9. and E. and its minerals. Not to mention healthy fats, dietary fiber that does not contain cholesterol, etc.

Keto diet for weight loss: diet, products and results

Prepared by: Svetlana

The recently appeared keto diet for weight loss has already managed to win hearts. It turns out that overweight can be fought without excluding your favorite foods from the diet.

The Keto Diet: The Basic Principle

Carbohydrates are the backbone of almost every diet, but they only make up 5-10% of the ketogenic diet. This is what stimulates the process of ketosis. In this state, the body actively begins to break down fats in order to replenish the energy reserve, due to which weight loss occurs.
The main feature of the keto diet is high fat intake. Its share in the daily diet should be from 65 to 75%. But a fat diet is not a fast food diet. The required minimum should be recruited through natural products – meat, cheese, butter and olive oil, avocados and nuts. Proteins should take about 20-30% of the total calorie intake. And the necessary protein can be obtained from cottage cheese or low-fat yogurt. Carbohydrates take the last place in the keto diet. The required 5-10% can be obtained from green vegetables and herbs, berries and seeds.

Benefits of keto

• Hunger suppression. Persistent hunger is a common cause of failure to diet. The keto diet, along with protein, eliminates the feeling of hunger due to the large percentage of fats and proteins in the diet.
  Help with acne and rashes. For regular breakouts and acne, a keto diet can also help. The diet becomes much healthier because sugar and fast carbohydrates are excluded. Also, healthy fats, like omega-3s, have a positive effect on skin condition.
• Getting rid of excess weight. Keto diet for weight loss is ideal for those who are not used to limiting themselves. Here you can have a delicious lunch without harm to the figure and without giving up your favorite products. You should not expect quick results, but you will see the effect of the diet in the first week.
• Cholesterol lowering. Due to the high percentage of fat in the diet, the level of “good” cholesterol rises, which, in turn, lowers the “bad” one.
• Decreased blood sugar levels. Studies have shown that reducing carbohydrates has the effect of lowering blood sugar and insulin levels. Thus, the keto diet is suitable for diabetics.

Is it safe to consume so much fat?

When conventional wisdom about weight loss says that fat in the diet should be as low as possible, and keto says the opposite, doubts creep in. You can really lose weight on fats, you just need to do it right, following the regimen.
It is mistakenly believed that the keto diet leads to high cholesterol and obesity. But it all depends on the source of fat. Junk food will definitely affect your health, but the ketogenic diet has nothing to do with it. Problems with insulin begin due to the wrong ratio of KBJU, which is also a consequence of eating fast food. Then carbohydrates are burned, and fat is deposited, which leads to an increase in insulin levels. Therefore, you should take the keto diet seriously, read all the rules. A consultation with a nutritionist would be ideal.

Who is not suitable for the ketogenic diet?

The keto diet is not for everyone. Not only do not everyone want to constantly calculate the percentage of KBZhU, for some it is even contraindicated:

• Pregnant women. The diet of expectant mothers should contain the whole range of essential minerals and vitamins, which may not be enough on a keto diet. Therefore, the diet is strictly prohibited.
• Athletes. If you prefer strength training, then keto is not for you. Protein takes up only a third of the diet, and this is not enough for muscle growth.
• Vegans. Most sources of healthy fats are animal products. Vegetarians, and in particular vegans, will find it difficult to make up for the required 70% of fat with plant foods.

Keto Diet and Food Pyramid

Food choices should be based on the ketogenic food pyramid. The keto diet is a low-carb, high-fat diet. Following keto, preference is given to meat, cheeses, butter. But vegetables and fruits take up only 20% of the diet. You will have to give up not only bread, but also pasta, potatoes, rice and even oatmeal. Vegetable oils, no matter how strange it may sound, are also not allowed on keto. They need to be replaced with olive or avocado oil. A frequent question for beginners is coffee and tea. The keto diet favors these two drinks, even with added milk. But sugar is strictly prohibited. If you prefer sugary drinks, then you should choose a sweetener: it must be calorie-free.

Permitted products

• Fish and seafood. Marine fish high in omega-3 fats, such as trout, salmon, herring, or tuna, are ideal. It is advised to cook fish for lunch or dinner at least twice a week.
  Meat products. Although the keto diet allows a high percentage of fat in the diet, bacon and greasy sausages will not provide health benefits. These foods are allowed by the diet, but it will be better if you give preference to beef or chicken.
• Cheese. According to followers of the keto diet, this is the most delicious in the diet. Cheese is a fairly low carbohydrate product, rich in fats and protein. However, fatty varieties are advised to limit – up to 50 grams per day.
  Natural yoghurt without additives and cottage cheese. These dairy products are high in protein and calcium, which are key to curbing hunger. It can be used in dishes in different forms – both as a breakfast and as a salad dressing.
• Eggs. This is a source of pure protein without a gram of carbohydrates, which is what you need on a keto diet. Fried eggs, scrambled eggs, protein pancakes – there are just a lot of options to diversify a diet on fats with regular eggs!
  Avocado. It is an ideal source of healthy fats on a ketogenic diet. Avocados are especially useful for high cholesterol, as a replacement for animal fat with vegetable fat.
• Green vegetables and salads. It is green vegetables that contain the least carbohydrates, which is what is needed for a keto diet. But that’s not all: they have more nutrients, minerals and vitamin C than any other colored vegetable. These include broccoli, green beans, zucchini, as well as spinach and arugula;
  Nuts and seeds. Nuts, like nut butters, are very important in a keto diet. Their high amount of healthy fat makes them a great snack to replenish your CBJ diet. But do not get carried away: nuts are very high in calories.
• Various berries. Blueberries, blueberries and strawberries are some of the most suitable berries for a keto diet. They are low-carb: about 3-5 grams of carbohydrate per hundred grams.
• Protein. Protein shakes and bars are also allowed on the diet. Especially useful is the intake of protein supplements in combination with sports. But proteins are not the basis of the keto diet, so protein should not be abused.
• Bitter chocolate. Also allowed on a keto diet, but you need to know when to stop – no more than 1-2 slices.

What is forbidden on a diet?

• Cereals. These include oatmeal, bread, rice, pasta, all kinds of crackers, and beer. Sweet breakfast mixes are completely banned because they have even more carbohydrates. By the way, equivalent gluten-free products will not work either. Of course, sometimes you can eat a piece of bread for the allowed 10% of the diet.
• High-calorie vegetables and sweet fruits. On keto, potatoes, corn and beets are completely prohibited.