Can You Eat Fruit on a Keto Diet Plan?
Inevitably when it comes to the keto diet, people ask if they’re allowed to have fruit on their plan. The answer is that you don’t have to give up fruit completely just because you’re on this program.
Fruit is a natural part of a healthy diet and they offer many health benefits. But since the keto diet does focus on low carb eating, what you have to do in order for the fruit to fit into the limited carbs, is make smart choices.
You have to find the fruits that are as low in carbs as possible. That means that some fruits are going to be better for your carb count than others are. There seems to be some advice going around that if you want to stay in ketosis, you have to avoid all fruits, but that’s not the case.
You have to compare the fruits that you pick with the amount of carbs as well as natural sugar that they contain. Not all of them are high carb. You can choose to have tomatoes, which technically, though they’re often referred to as a vegetable, are really a fruit.
You can have an entire small tomato for around 3 grams of carbs. Or, you can choose the small bite size salad tomatoes and have about 2 grams for every half a cup. You may not think of eating a lemon as part of the fruit you can have on a keto diet.
Most people don’t consume the lemon that way. They add it to drinks to give it a sweet, citrusy flavor, but without the carbs. Avocados are another fruit that you can safely have on the keto diet.
An entire avocado only has 4 grams of carbs. So you can either eat half or a fourth of an avocado and still not go over your net carb limit. You can have fruit in the berry family when you’re on the keto diet.
Though they might seem high in carbs, they’re not. Just like with any fruit, though, you want to watch your portion size. You can have blackberries for less than 2 net carbs for ¼ cup.
If you prefer raspberries, you can eat those on a keto diet. The carb count and serving size is the same for raspberries as it is for blackberries. You can have strawberries, too - although the carb count comes in slightly higher at 2 net carbs per ¼ cup.
When consuming fruit, just remember that the keto diet isn’t so different from any other carb limiting diet. You just want to aim for the foods that give you the lowest amount of carbs for the biggest health benefits.
Five Reasons Why Keto Is a Top Diet Choice
Whenever a man or woman is thinking about choosing a diet plan, there are several questions that run through their minds. They want to know how fast the weight will come off, whether or not they can stick to it, and how it will impact their life.
Keto is a top choice of diet for many people these days, and there are five big reasons why. The first is that you don’t have to give up flavorful foods. If you’ve ever been on a low calorie diet or low fat plan, you’ll understand how bland those foods can taste.
But Keto allows you to keep the fat and flavor in your diet, so you’re not banned from having cheese, flavorful, fatty meats or other delicious foods. You can make a rich guacamole topping, even and it’ll all on plan to satisfy your goals and your taste buds.
Hunger is one thing that can turn dieters away from a plan. That won’t be a problem on a Keto diet. The fact that you can have fat in your diet means you’ll always be satisfied and never feel like you’re starving.
The third reason Keto is a hot choice is that weight loss is fast. Everyone wants the diet process to be over with as soon as possible. When you’re following a Keto plan, the weight melts off quickly because your body is burning fat stores instead of carbs for fuel.
The fourth reason Keto might be the plan you choose is that it’s easy to modify anywhere. Being on a diet is hard enough. Having to follow a difficult plan when you’re eating out or traveling or visiting friends and family makes you want to quit.
But with Keto, you can easily order off any menu or pick and choose from any family meal and have a simple, low carb, ketogenic meal. When you leave off the breading and sauces, sticking to a meat and low carb vegetable, you’ll easily stay on plan.
It’s not all or nothing with keto, which is the fifth reason why so many love this way of life. Whenever many people succeed on a diet, they have to get off of it, and then regain the weight.
With keto, you can simply modify and adjust your carb intake to allow you to maintain the weight you’re currently at. You’ll raise your carb intake to 50 or even 100 carbs per day and not have to worry about yo yo dieting, like so many other plans cause.
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Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.
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How Many Carbs Can You Have on a Keto Diet?
Whenever you start a keto diet, your goal will be to lower your carb intake to the point where your body goes into ketosis, which means your body is burning fat for fuel instead of carbs.
The exact point at which you’ll get into ketosis will be different from everyone. Some people might achieve it by consuming no more than 30 carbs per day, while others have to go all the way down to 20 carbs to get into ketosis.
It usually takes about 2-3 days for ketosis to happen. Then, you’ll experience some symptoms associated with this condition. Some people get keto flu, which means they need to remedy the symptoms by consuming electrolytes like those found in chicken broth.
Others will experience fantastic side effects right out of the gate – like increased energy, a clearing of brain fog and absence of cravings that they had once battled before. It would be nice if everyone experienced this initially, but some people do go through a lethargic feeling instead.
You want to calculate your macros so that you’re getting approximately 70% fat, 25% protein and 5% carbs. In a 1,200 calorie diet, that would be about 15 net carbs, 93 grams of fat and 75 grams of protein.
Many people who do ketogenic dieting don’t bother to track calories, except with how it impacts their macros. You could enjoy a 2,500 calorie day of meals and keep your ketosis levels in check just by managing your macros.
Some people worry if they mess up and get knocked out of ketosis. This happens, and it’s often a result of hidden carbs. Carbs can be snuck in on simple seasonings – things you don’t expect to be loaded with carbs.
If you get knocked out of ketosis, you should be able to get back in within 2-3 days after the slipup. The weight should continue coming off, but it will increase more when your keto kicks in.
Try to make sure, when you’re choosing carbs, that you choose healthy ones. Eating something like spinach or a strawberry is better for you than a handful of fake sweets that could take a toll on your digestive track.
Plus, your body still needs plenty of nutrients, so choosing your carbs carefully will help you get the vitamins and minerals that you need throughout the week. Don’t rely on supplements to do the job for – it’s better to use real foods for this purpose.
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