Keto diets are one of the most challenging diets possible. Not only do you need to be disciplined, persistent and willing to change your lifestyle, making a complete change and overhaul in your diet is probably the toughest challenge.
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When done correctly, the keto diet will limit your intake of carbohydrates, including the healthy ones. Unfortunately, certain fruits fall into that category. Not knowing what fruits are and aren’t Keto friendly can be a make or break in the success of your diet.
What is The Keto Diet?
The keto diet is when you significantly drop your carbohydrate intake, increase your fat intake substantially and keep your proteins at a moderate level. A typical keto diet entails your macronutrients to be at 5% carbohydrates, 75% fat, and 20% protein.
In theory, this diet approach should help you to lose weight and increase energy levels. This is because this diet will leave your body in a ketosis state. This is when your metabolism is increased, and you burn fat far more quickly and effectively.
- Raspberries – Raspberries are very low in carbohydrates, and contain lots of important nutrients. Raspberries contain lots of powerful antioxidants that can reduce blood pressure and promote a healthier heart and gut health. A half-cup serving contains only 3.3 grams of carbs and 4 grams of fibre. Not only are raspberries low in carb so it doesn’t break your diet, but it’s also very sweet and can boost your energy with its natural sugar content when you’re feeling moody after being carb depleted.
- Watermelon – Especially when trying to beat the UAE heat, fruits that can hydrate you are essential, and none is more hydrating than the watermelon. Watermelon is perfect for the keto diet as half a cup only contains 5.4 grams of carbohydrates. Its also loaded with lots of healthy vitamins and minerals. However, be mindful not to overeat as it can leave you feeling bloated with its high potassium levels.
- Avocados – Amongst the people on a keto diet, it would be tough to find anyone who isn’t consistently eating avocados. This is because the avocado embodies the macronutrients of a keto diet as half a cup of these fruits contains 12 grams of healthy fats and only 2.6 grams of carbohydrates. Avocados are also low in calories and pack 6.4 grams of dietary fibre for every half cup. Avocados are perfect as an in-between meal snack, as a creamy spread or a topping for your salad.
- Strawberries – Strawberries are naturally sweet, and its sugars can provide you energy when you’re feeling carb depleted. Its low carbohydrate content makes it a great option for the keto diet. Strawberries contain plenty of nutrients and are extremely versatile. They can be eaten on their own, in a Keto-friendly fruit salad or as a topping for your cereal or oatmeal.
- Lemon – Of all the fruits out there, lemon is probably the lowest in carbohydrates. A single lemon wedge only contains 0.5 grams of carbohydrates. Lemon is great as it contains lots of vitamin C and plenty of antioxidants that fight free radicals from damaging cells. Lemon is also known to promote better digestion.
- Tomatoes – often mistaken for a vegetable, tomato is a fruit that isn’t just low in carbohydrates, but contains fat-burning properties. Tomatoes contain lectin, a compound that helps to get your metabolism working more efficiently and burning fat more effectively. Tomatoes also contain high water content and are perfect for hydrating during the summer.
The Not So Keto-friendly Fruits
The majority of fruits are good for you. Not only are they natural, but they all contain their group of healthy nutrients that are essential for health. The disappointing part of a Keto diet is that you may have to skip on some of them.
High carb fruits such as apples, pineapple, bananas, and pears are high in carb and loaded with sugars that need to be avoided at all costs for people on a keto diet.
Keep in Mind
When doing a keto diet, always aim to consume the essential and important nutrients required to protect and benefit your health. Although the keto diet can be very limiting and means missing out on a lot of healthy foods, try to get the most nutrient-dense foods into your diet to keep you strong and your health sustainable.
Be sure to eat your meats and vegetables as well as hydrating often. If you are inexperienced with dieting or are struggling to maintain a healthy weight, speak with your doctor for the best advice on how to lose weight or health-related complications.
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