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Welcome y’all! I’m Ben, an originally African guy with unfortunate genetics and a “TOUGH LUCK”, being able to achieve the shape of my dreams. Most days, you’ll find me in the gym lying on the bench, sweating on my last rep but able to draw a big smile on my face …

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Keto Fruits – What To Eat And What To Avoid

The ketogenic diet is known for being a very strict low-carb diet. It boosts weight loss by putting your body into a metabolic state called ketosis.

By eating fewer carbs, more fats and moderate amounts of proteins, your body relies on fats for fuel instead of sugar. At this point, it turns into a fat-burning machine.

On the other hand, you have to give up some food during your diet. Fruits, for example, can be one of them since they are high in carbs.

So, should you give up all types of fruits?

Of course, NOT. There are some low-carb fruit options. Also, they can be a great substitute for candies, especially when you are craving sugar.

Keto Diet And Ketosis

The goal of eating fruits on a keto diet is to get the essential nutrients and satisfying some of the cravings for sugar. However, if you are still serious about weight loss you should be aware of staying in ketosis.

Carbs should be less than 20 grams per day. Fats should be high and protein moderate. This is how you make sure you are in ketosis.

If you eat more carbs, and fewer fats than needed you will definitely get out of ketosis. The return is no different than when starting, it just happens faster.

Is It Possible To Eat Fruits On Keto Diet?

The short answer is YES. Only the right food in the right amount. Fortunately, the list is very large you just have to pick what suits you.

Furthermore, you can keep your favorite fruit if it’s low in carbs, but it’s better to consume occasionally and in moderation.

If your favorite fruit is not keto-friendly you have to adopt some important changes. Those high-carb fruits are like:

  • Bananas The average banana provides 23 grams of carbs
  • Grapes with 24 grams of carbs in a little grape
  • Other examples Common fig, Persimmon, Mango, Pomegranate…
  • Not to mention Types of Nuts which are also rich in carbs.

However, this doesn’t mean you have to give up those fruits forever. Some with moderate amounts of carbs are good if eaten in the appropriate portions.

Fruit Carbs/3.5 Ounces Kcal Portion Carbs/Portion Kcal/Portion
Rhubarb 1.5 22 2.8 Ounces 1 18
Lemon 3.1 39 3.5 Ounces 3 39
Carambola 3.9 27 4.2 Ounces 5 32
Raspberry 4.3 44 1.4 Ounces 2 18
Strawberry 6.1 35 6 Pieces 3 18
Currant 6.6 56 1 Ounce 2 17
Melon 6.6 33 1/4 Melon 5 26
Apricot 7.1 43 1 Piece 4 26
Guava 7.3 55 1 Piece 8 61
Watermelon 7.4 35 1 Slice 6 28
Blackcurrant 8 65 1 Ounce 2 20
Blackberry 8.1 49 1 Ounce 2 15
Peach 8.2 43 1/2 Peach 6 30
Kiwi 8.4 59 1 Kiwi 8 59
Coconut 8.6 594 1 Ounce 3 178
Prune 8.8 54 1 Piece 3 16
Bilberry 10.6 58 1.4 Ounces 4 23

Getting Carbs From Fruits

You have probably heard it a million times: Not all calories are created equal. In fact, the carbs that you get from fruits are much better than candies.

Fruits are natural whole foods which means they are a great source of natural carbohydrate. White bread and candies, on the other hand, are loaded with refined carbs.

Why Natural carbs matter? Because they are high in fibers which are crucial for lowering the risk of heart diseases. Also, they are not counted as carbs on the keto diet.

These natural carbs are usually found in plant food like fruits and vegetables.

Top 10 Keto-Friendly Fruits

#1 Rhubarb

The word “Rhubarb” is probably weird for you. This might be the first time you have heard of such fruit. Well, there is a reason why it’s on top of our list. In fact, rhubarb has been used for culinary and medicinal purposes. With 1.1 net carbs and 21 calories per 3 ounces, this fruit is great for weight loss.

Rhubarb is rich in antioxidants including anthocyanins and proanthocyanidins. They are responsible for some health benefits like lowering cholesterol levels and decreasing the risk of chronic diseases.

#2 Blackberries

Blackberries are healthy, nutritious and a delicious addition to any diet. They are also loaded with nutrients and antioxidants.

A 3.5 Ounce of blackberries provides 4.9 grams of net carbs and 43 calories. Besides, most of the carbs within it are fibers. This has a lot of health benefits.

Blackberries are a great source of vitamin C, Vitamin A, Vitamin K, and many other Antioxidants.

Recent studies have shown that Blackberries improve cognitive ability through an experiment on rats.

#3 Watermelon

Watermelon is the sweet taste of summer. It is natural, sweet and yet it can be good for keto.

An average slice of watermelon contains 6 grams of net carbs and 30 calories. Watermelon, when consumed moderately and occasionally, can be great to satisfy your cravings.

Furthermore, watermelon is 92% water which is important for hydration and keeping your stomach full without consuming so many calories. This automatically boosts weight loss.

Not to mention the amount of vitamins and antioxidants this refreshing fruit contains.

#4 Lemon

Even though it is not sweet, lemon is considered a fruit. It is loaded in nutrients and antioxidants. It can be added, pretty much, to any meal on the table.

With 2.5 grams of net carbs and 29 calories per 3.5 ounces, this fruit is considered keto-friendly. Not to mention that most of its carbs are fibers which are responsible for some health benefits.

Lemons are a great source of vitamin C which, according to researches, reduces the risk of heart diseases and stroke.

#5 Strawberries

Strawberries are also another sweet fruit that can fill your cravings for sugar. A handful of strawberries provides 2 grams of net carbs and 11 calories.

Of course, a handful is a very small amount (30 grams) but you can add to that if you feel hungry. Always keep your eye on the number of carbs.

Added to that, nutrients like vitamin C, Vitamin B9, Manganese, and Potassium are abundant in strawberries. They are related to a lot of health benefits like improving your skin health, regulating blood pressure…

#6 Star Fruit

Just like rhubarb, star fruit is another keto-friendly fruit that not so many people think of adding it to their grocery list. For every dieter who is looking to satisfy his sweet tooth, this is one of the best options.

A simple 1/2 cup serving of star fruit provides 2.6 grams of net carbs and 31 calories. This makes it great for people who are looking to cut some extra calories.

This unusual fruit is loaded with healthy compound plants that are proven, through recent studies, to reduce fatty liver risk and cholesterol.

#7 Cantaloupe

Cantaloupe melon makes a refreshing dessert in the summer. It is delicious, easy to eat, and loaded with health benefits.

A cup of cantaloupe contains 11 grams of net carbs and 55 calories. This can be good for keto diet only when consumed moderately and occasionally.

Unlike any other fruit, Cantaloupe has a lot of benefits for your eyes. It is loaded with Lutein and zeaxanthin which are two antioxidants responsible for the eyes’ health.

#8 Peach

Peaches are stone fruit. With a fuzzy skin and a color that ranges from white to yellow to orange, they have a lot of health benefits and can be easily included in your diet.

One portion (1/2 peach) provides 6 grams of total carbs, 1.5 grams of fibers and approximately 30 calories. Also, it is loaded with nutrients and antioxidants.

Even though there is no significant amount of any nutrient in peach, they still contribute to the overall health. In fact, it offers small amounts of magnesium, phosphorus, iron, and some B vitamins.

Peaches may help with healthier digestion. The amount of fibers in peach half of it is insoluble and that decreases the likelihood of constipation.

#9 Coconut

A 1/2 cup serving of shredded coconut contains 2.5 grams of net carbs and 13 grams of fats. Although the serving may be high in calories (around 140 Calories), Coconut is still considered keto-friendly if eaten in moderation.

Coconuts are highly nutritious. They provide more fats than any other fruit along with a significant amount of Manganese which is responsible for bone health.

The sad part is that natural coconuts are rare to find. Most of them usually contain some added sugars. So, you have to look for unsweetened coconut or ones with sugar-free sweeteners.

#10 Avocado

Avocados are classified as vegetables. However, biologically, they are considered fruits.

If you are on keto diet, no matter what you choose for your meals you have to include avocados in it, at least once a day. It’s by far the greatest fruit for this type of diet.

A medium-sized avocado contains 20 grams of fats, 1 grams of net carbs, 10 grams of fibers and 160 calories.

Added to that, avocados are incredibly nutritious. They are a great source of potassium, fibers, and antioxidants. This combination helps to decrease blood pressure and cholesterol levels.

Wondering what to eat on a keto diet?

We provide you a 7-day keto plan with our top picks dishes. We made sure that you will get low-carbs and high-fat meals with the most tasty flavors. And, of course, we want it to be for everyone, that is why it is a Plan on Budget.

Check it out here→


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