Which Fruits To Eat While On A Keto Diet??
Tags: Keto, Diet, Keto Diet, Healthcare, Ketogenic Diet

The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. Although fruits contain natural sugars, some can be part of a keto meal plan.

A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs.

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

55–60% of calories should come from fat

30–35% of calories should come from protein

5–10% of calories should come from carbohydrates

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

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

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

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

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

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

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

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

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

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

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

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

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

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The following fruits are generally considered keto-friendly.

Avocado

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

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

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

2. Tomatoes

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

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

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

3. Lemons

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

Lemons are also high in vitamin C.

4. Strawberries

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

5. Blackberries

Blackberries provide about 14.4 g of carbs and 7.95 g of fiber in a 150 g serving, comprising around 6.4 g of net carbs.

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

6. Raspberries

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

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

7. Plum

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

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

8. Kiwifruit

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

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

9. Blueberries

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

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

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

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

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

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

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

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

How To Start The Keto Diet, Because It’s Not As Simple As Cutting Carbs

Dieting has, for better or worse, been a prevalent part of American culture. From fad diets to supplements to workout regimens to everything in between, the U.S. Weight loss market is worth an astounding $72 billion. The keto diet, an eating plan that involves eating high amounts of fats, moderate amounts of protein, and very low amounts of carbohydrates, is one such diet that has gained mainstream popularity in recent years, mostly for its purported weight-loss benefits. Many high-profile celebrities, for example, have gushed about the keto diet, including Kim Kardashian-West, Halle Berry, Gwyneth Paltrow, and Labron James.

“[The Keto diet] was originally developed for infants and children with severe epilepsy, but today it’s popular for its rapid, but not always sustainable, weight loss results,” Rachel Pacala, MS, RDN, CNSC, tells Woman’s Day.

If you’re looking for ways to lose weight, or perhaps just a new and alternative way to eat, the keto diet might be helpful. But before you jump on the keto bandwagon, you should know exactly what it is, how it differs from another popular diet, what experts have to say about the possible health effects and the proper and safe ways to get started. And of course, as with any time you consider starting a diet or changing your diet significantly, you should consult a medical professional and/or your family physician before starting the keto diet, to make sure it is in fact the diet that will work best for you and your body.

What is the Keto diet?

Unlike other low-carbohydrate diets — like the Atkins diet, which exclusively focuses on cutting carbs — the keto diet emphasizes the body entering a state of ketosis. Ketosis occurs when your body doesn’t have enough carbohydrates to use as energy, and instead relies on burning fat for energy.

“Ketosis, when done properly, changes the body’s main energy source from using carbohydrates to fat, which helps to use the body’s stores and revs up weight loss. However, followed incorrectly, the keto diet has the potential to set you on a diet rollercoaster ride, negatively affecting your hormones and metabolism, while increasing inflammation,” Allison Thibault, MS, RDN, LDN, CDN, lead clinical dietitian nutritionist for one of the biggest hospital systems in the country, and founder of VivaTotalHealth tells Woman’s Day.

Who can benefit from the keto diet?

“The people benefitting the most from the keto diet are individuals who are pre-diabetic or diabetic because it improves both their hemoglobin A1C levels and insulin sensitivity,” Pacala explains. However, she notes that going keto isn’t suitable for everyone.

“Anyone with a history of cardiovascular disease should avoid it since there’s controversial research regarding the keto diet causing LDL cholesterol levels to increase. Pregnant women and anyone with a history of eating disorders or an unhealthy relationship with food should also stay away from a restrictive diet fad like this.” Restricting full food groups, such as carbs on the keto diet, can be triggering for some, and lead to unhealthy and disordered eating habits.

The pros of the keto diet.

Thibault notes that the pros of the diet, including the ability to jump-start weight loss, reduce appetite, and promote fewer cravings. It can also help to regulate your blood sugar, Thibault says. “You don’t get the highs and lows in your blood sugar levels that carbs and sugars can induce.”

The diet may also help lower blood pressure and inflammation levels in some people, “but only if you’re avoiding processed and fast foods and intentionally following the diet by eating whole, unprocessed foods,” Thibault adds.

The cons of the keto diet.

As with any diet, there are also negative consequences of the keto diet. If performed incorrectly, Thibault says, it may have the potential to alter hormones, leading to hormonal dysfunction, which stresses you and your body out. The diet is also incredibly restrictive, which can impact your quality of life and cause food anxiety and/or disordered eating. Lastly, it can lead to nutritional deficiencies and constipation due to restricted consumption of vegetables, fruits, and whole grains, as well as other nutrient-dense foods.

The steps to follow when starting Keto.

There are three steps you should take when starting the Keto diet. The first is to find an RN or doctor to work with. “People under supervision of a registered dietitian or a doctor will benefit the most,” Pacala says. “Otherwise, I feel like it will be hard for most people to know if they’re actually in ketosis or not. You might be eating too many carbs or too much protein. And if you’re trying to follow a keto diet but you’re not in ketosis, then you’re basically just eating a lot of fat without getting that fasting state benefit.”

Pacala also adds that it’s vital to meet with someone “who can help you determine the percentages of fat, protein, and carbs you need to be successful” in the diet.

The next step is to buy the correct foods. Good keto foods to eat include “eggs, fatty fish (salmon, tuna, mackerel), nuts and seeds, avocado, and lower-carb vegetables like zucchini, cucumbers, asparagus, and leafy greens,” Thibault says.

You shouldn’t use the keto diet as a reason to eat food that’s bad for you, though. “Some people just eat a bunch of bacon, butter, and fat. Or try doing keto by eating lunch meats all day, which are high in sodium, nitrates, and nitrites,” Pacala says. “I wouldn’t call that cardioprotective or healthy. You need to be educated on the types of fats and foods that are beneficial to your health.”

The last step is to keep your loved ones informed, including your friends and family members, on your new eating plan, so they can find ways to be supportive. “Sit down together and list foods everyone agrees upon that follow the keto diet, and find a way to incorporate those foods into meals,” Thibault says. “That way, you won’t feel left out and everyone can enjoy the meal and eat at the same time. Individuals with interest in adding more carbs to their dishes will be able to.”

How you can tell that the keto diet may not be right for you.

You’ll know the keto diet is working for you if it’s making you feel great and yielding beneficial health results (i.E. Your lipids are improving and your skin is clear). However, you should also watch out for signs that it isn’t a good fit.

“You know it isn’t working for you if you’re not feeling good and you’re not enjoying it. If it’s taking you away from enjoying your life and seeing your family and friends, you should reevaluate,” Thibault says. “Life is all about experiences, and if your eating plan is causing you to miss out on a lot, increasing stress, and not helping you to improve the quality of your health and life, then you should ask yourself if it’s worth it and possibly follows a different path. Consult with a registered dietitian to help you find the best way to safely, effectively, and sustainably reach your nutrition and health goals.”

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Keto Diet: Is This Low-carb Diet Good For Your Health?

Of late, there are many diets doing rounds in the fitness world. You come across so many diets that it becomes hard to keep track of which one is the best for you. One diet that has been part of many fitness enthusiast’s regimens is the keto or ketogenic diet. Even celebrities rave about this low-carb diet. While some have branded it a fad, others claim it to be dangerous. So, is it good for you? Let’s find out. Also, Read — Good fats vs bad fats: Know what to have when you go on a keto diet

Is Keto Diet Good For You?

It is a fact universally known that diet has a huge impact on the metabolism and bodily system. Adhering to a certain diet can have a huge impact on a person’s health. Keto diet too can affect different people differently. Soumita Biswas, Chief Nutritionist, Aster RV Hospital, explains, “Patients with chronic conditions such as high blood pressure, diabetes, or other conditions may face the side effects of the diet. It is essential to consult a physician before making any dietary changes.” Also, Read — 5 best ketogenic foods to burn that stubborn belly fat

“Some people might need to begin electrolyte supplementation or change medication dosages they take. Consult your doctor or nutritionist before you start any diet,” she added. Also Read — Keto headaches are real: Tips for dieters to ease the discomfort

A nutritionist will recommend a diet based on your body type and the kind of nutrition required for your body; they will suggest you the diet plan.

Dangers/ Side Effects Of Keto Diet

“When on a keto diet, you have to eat an extremely low-carb, high-fat diet to put your body into a metabolic state called ketosis.”

Ketosis is a state in which your body relies on fat for energy instead of carbs. This makes your body more efficient at burning fat, which can have some side effects on your body. Nutritionist Biswas points out the dangerous side effects of the diet you should be aware of:

Keto Flu

People thinking of going on a keto diet need to know about keto flu as well. Restricting your carbs intake forces your body to burn ketones instead of glucose for energy. In this process, ketones are removed from the body through frequent and increased urination. This often leads to dehydration, flu-like symptoms such as fatigue, dizziness, irritability, nausea, and muscle soreness. Frequent urination can also lead to the loss of electrolytes, which can exacerbate the symptoms.

Sugar Craving

Another side effect of the keto diet is sugar cravings. Carbohydrates are a source of energy and stimulation, and removal of this source of energy can result in increased sugar cravings, difficulty in concentrating, and brain fog.

Other Side Effects

There are several other dangers of the keto diet that people might face, including bad breath, fatigue, constipation, irregular menstrual cycle, reduced bone density, and sleep problems.

What Must One Do To Follow A Healthy Diet?

A healthy ketogenic diet consists of about 75% healthy fat, 10–30% protein, and 5–10% or 20–50 gm of carb. Ms. Biswas recommends going for high-fat and low-carb foods like meats, eggs, dairy, and low-carb vegetables. A good amount of vegetables should be included in your diet. Limit the intake of highly processed foods, unhealthy fats, and sugary beverages. If weight loss is your goal, remember you can achieve it by eating healthy and exercising regularly.

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