Weight loss is actually an extremely difficult journey for anyone. One of the popular methods is the ketogenic diet. The keto diet or ketogenic diet is a high-fat, low-carb diet offering multiple health benefits.
Going through a weight loss journey is difficult in but you need to figure out the best approach for you and your body. Research shows that a keto diet can aid in fast weight loss along with multiple health benefits.
However, aiding in weight loss is not easy and it can only be done by consuming the right kinds of fruit and in the right amount as well.
Here, we give you a detailed overview of if you can eat fruits during your ketogenic diet or not, and if you can, then what kinds of fruits can you consume.
What is a keto diet?
In simple words, a ketogenic diet is a high-fat and very low-carb diet. The keto diet shares a lot of similarities with the low-carb diets and Atkins.
If you decide to go on a keto diet, you need to drastically reduce your carbohydrate intake and replacing the carbs with fats.
Reducing carbohydrate consumption makes your body go on a metabolic state which is known as ketosis, hence, the name. When your body goes through ketosis, your body becomes extremely efficient at burning fat for energy.
Along with weight loss, it aids various health benefits as well. You can experience a massive reduction in blood sugar and insulin levels and increment in ketones.
There are several types or versions of the ketogenic diet and they are:
- Standard Ketogenic Diet (SKD)
- 75% fat
- 20% protein
- 5% carbs
- Cyclical Ketogenic Diet (CKD)
- 5 ketogenic days
- 2 high-carb days
- Targeted Ketogenic Diet (TKD)
- Add carb around workouts
- High-protein Ketogenic Diet
- 60% fat
- 35% protein
- 5% carb
Can you eat fruit while following a keto diet?
As the keto diet cuts your carbs, the high-carb foods such as grains, legumes, starchy vegetables, and even fruits seem off-limits. But can you really not eat any fruit?
You can find some fruits that are low in carbs, high in fiber, and that can fit perfectly in a well-rounded keto diet. The indigestible type of carb is not against the rule of following a keto diet as they are not counted as your total daily carb. Therefore, there are some of the fruits with fewer digestible carbs and are keto-friendly.
Fruits that you can eat
Avocados are suitable to eat whenever you want to which is one of the many qualities of avocados. With fewer carbs of around 8.5 grams, 7 grams of fiber, and important nutrients such as Vitamin K, Vitamin C, folate, and potassium in just 100 grams of serving, avocado can be a great addition to your ketogenic diet.
Tomatoes, even though used as vegetables in several meals, are actually classified as a fruit botanically. Tomatoes have lower carb than many fruits making it beneficial to add in your ketogenic diet.
180 grams which is a cup of raw tomatoes contains 7 grams of carbs and 2 grams of fibers along with beneficial plan compounds such as lycopene, beta carotene, and naringenin.
A star-shaped tropical fruit, which is why called star fruit, is also known as carambola. It is a native fruit found in Southeast Asia.
Although not found everywhere, it is a popular addition to the ketogenic diet because of its low carb content. Jam-packed with nutrients such as Vitamin C, potassium, copper, and pantothenic acid, 108 grams of star fruit contains just 7.3 grams of carbs and 3 grams of fiber.
Watermelon is the most hydrating fruit and is an easy addition to a ketogenic diet. Compared to other fruits, watermelon offers 11.5 grams of carbs and 0.5 grams of fiber in 152 grams serving.
Along with its high water content and low carbohydrate, rich in vitamins and minerals is something you might enjoy watermelon for.
One of the most popular citrus fruit which can be used in anything is lemon. Lemons can be used to flavor drinks, meals, and desserts as well.
One lemon has approximately 5.5 grams of carbs and 1.5 grams of fiber which is a great addition to your ketogenic diet.
Along with low carb and high fiber diet, they are rich in pectin, potassium, Vitamin C, and Vitamin B6 making you look and feel healthy.