The keto diet does not seem to be a passing fad. As days go by, More health benefits of this diet are revealed. High in fat and low in carbohydrates, it can help prevent disease, improve energy and aid weight loss.
The diet, also known as ketogenic or keto, causes your body to use energy from fat instead of glucose. As? By following a diet that is predominantly high in fat, moderate in protein and low in carbohydrates. This will keep your blood sugar and insulin levels low (which will help activate those fat-burning ketones).
It all sounds great and seems easy, but following this diet is not easy because carbs are hiding everywhereeven in what we traditionally consider healthy foods.
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Fruits on the keto diet
You have always been told that fruit is healthy. But on this diet, it depends on which fruit you mean, because on keto, you can only eat the ones that are low carb. On the keto plan, carbohydrate intake is limited to 50 grams per dayTherefore, it is essential to use them correctly.
You don’t have to stay away from fruits when you go into a regimen like this, it’s best to make the right choices. Lean on the following list, a complete breakdown of the fruits ketofriendly.
- tomato. It is considered both a fruit and a vegetable. This nutritious food is low in carbohydrates: half a cup contains 3.47 grams of carbohydrates and 0.25 grams of fat.
- Olive. It’s another one of those fruits that doesn’t seem to be one, but it is. Olives are perfect for snacks, low in carbohydrates and high in fat. A half cup of olives gives you 3.59 grams of carbohydrates and 7.49 grams of fat.
- Watermelon. It is one of the lowest carb fruits out there, making it a great choice for this diet. A half cup of watermelon contains 7.55 grams of carbohydrates and 0.15 grams of fat.
- Strawberry. If you’re a fan of strawberries, you’re in luck. This berry is low in carbohydrates, as half a cup contains only 7.68 grams of carbohydrates and 0.3 grams of fat.
- Avocado. Contrary to popular belief, avocados are a fruit. They are an excellent option for the keto diet because half a cup of avocado contains only 8.64 grams of carbohydrates, less than a fifth of the recommended daily intake. Half a cup of avocado also contains 15.41 grams of fat.
- Blackberries. Berries are interesting because even the smallest ones (blueberries) can be high in carbohydrates. Blackberries are best for the keto diet, because a half cup contains 9.61 grams of carbohydrates compared to a half cup of blueberries, which contains 14.49 grams. Although they provide very little fat, since half a cup contains 0.49 grams.
- Raspberry. Half a cup of raspberries contains 11.94 grams of carbohydrates and 0.65 grams of fat, perfect for adding to a smoothie or eating to satisfy a craving.
- Coconut. Coconuts are a delicious option on the keto diet, since half a cup of coconut provides 15.23 grams of carbohydrates and 33.49 grams of fat.
The fruits that you should avoid are the highest in carbohydrates. This is its content in half a cup:
- Banana: 22.84 grams
- Grape: 18.08 grams
- Cherry: 16.01 grams
- Pear: 15.23 grams
- Handle: 14.98 grams
- Blueberry: 14.49 grams
- Pineapple: 13.12 grams
- Orange: 11.54 grams
- Plum: 11.42 grams
- Pomegranate: 10.81 grams
You should also avoid dried fruits, because they are high in carbohydrates and sugars. Eating fresh fruit can help you satisfy sugar cravings and is a nice addition to smoothies, but overdoing it can kick you out of ketosis, so moderation is vital. It is also important to remember that the keto diet is not for everyone and it is good to be aware of your body’s signals, in addition to seeing a nutritionist who will indicate the diet to follow.
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With information from mindbodygreen