Over the years, it seems as if there have been more and more fad diets released by supplement companies, personal trainers, weight loss companies, and even Z-list celebrities, which, in all honesty, have not withstood the test of time very well.
Some diets, however, have proved themselves to not be fads at all, and in actual fact have proved themselves to be very effective and viable options for people looking to lose weight and improve their health.
If you’ve kept up to date with the goings on in the weight loss industry, you’ll likely have noticed just how popular keto diets have become. Ketogenic diets, which were once predicted to be nothing more than a trend, have actually proved to be highly beneficial for a number of reasons, which is what we’re going to be looking at today.
Keto diets are specialist diets designed to promote weight loss and a whole lot more besides, yet with people wondering about keto fruit and other similar food items, people often wonder which foods are on and off limits on keto.
Here is your ultimate guide to keto fruit and keto foods in general.
What exactly is keto?
Keto, also known as the ketogenic diet, is a diet which works on the principle of cutting out carbs, almost entirely, from your diet, in a bid to force your body into a state known as ketosis. (1) (2)
People often confuse keto with the Atkins diet, due to the fact that they’re both low carb diets. That’s actually pretty much where the similarities end, as Atkins and Keto are both very different.
The Atkins diet is a low carb, high protein, moderate fat diet. The keto diet emphasizes fats as your primary macronutrient, while allowing moderate amounts of protein, and very few carbs.
That’s right, on keto, your key macronutrient is fat, and yes, you can still lose a significant amount of weight on a ketogenic diet.
On keto, there are many foods which are off limits, though if you check out certain keto fruits list articles, you’ll find that not all keto fruit is off the menu entirely.
Ketogenic diets work by forcing your body to enter a state known as ‘ketosis’ whereby you use ketones as a primary source of energy, rather than glucose from carbohydrates. If followed correctly, keto diets can help you to burn fat, increase your energy levels, improve brain function, and a whole lot more besides.
How do ketogenic diets work?
Originally, ketogenic diets were designed for medical reasons, though nowadays they’re synonymous with the weight loss world instead.
As obesity levels are currently higher than ever before, more and more people are looking for viable ways of reducing their weight.
Keto diets, also known as ketogenic diets, are known as such because they force your body to enter a state known as ketosis. Once in ketosis, your liver produces enzymes known as ketones, which the body uses as an alternative source of energy when glucose is lacking.
Ordinarily, the body finds it easiest to convert carbohydrates into glucose, and to use said glucose for energy. When glucose is in short supply, or in this case, is deliberately withheld, your body begins to panic and has no option but to look for an alternative energy supply.
Your body now no longer has the option of taking the easy route when it comes to energy production, so it has to work harder. The solution comes in the form of ketone enzymes being produced in the liver.
Ketones can only be produced from fat, which is why people lose weight on keto, and it is why the keto diet is a high fat diet. Ketones can then be used as a key source of energy throughout the entirety of the body, especially the brain.
Once you enter a state of ketosis, your entire body will switch its fuel supplies so that it burns and utilizes fat as a primary energy source, burning fat virtually 24 hours per day, 7 days per week.
Once your insulin levels drop, the body finds it much easier to switch to fat-burning mode for energy, which is why people need to cut out carbohydrates when following a ketogenic diet.
People often wonder about questions such as can you eat fruit on keto as well as which foods are suitable, and which ones should be avoided. Getting your diet in check on keto can be tricky at first, but as they say ‘knowledge is power’ so we’ll be clearing a few things up a little further on.
Can you eat fruit on keto?
If you’re a fruit lover, you may be worried about keto fruits such as keto watermelon, and whether or not these foods are indeed suitable for your diet.
Fruit is very good for us as it is packed full of important vitamins, minerals, and antioxidants that do the body a world of good. As so many fruits also have such a sweet taste, this is indicative of the presence of naturally occurring fructose sugars, which are obviously off limits on keto.
So, does this mean that keto watermelon, and other fruits are strictly forbidden fruits, and off the menu on keto, or are they permitted?
Well, in answer to the question of can you eat fruit on keto, the answer is yes. To a certain degree at least.
On keto, there are certain fruits which are permitted. These are the fruits which are low in carbohydrates and low in sugar.
Can you eat apples on keto?
We’ve just looked at how some fruits on keto diets are acceptable, and we will be providing a keto fruits list a little later on, but first, let’s look at apples.
We all know the story of Adam and Eve, and we all know just how popular apples are, but do they have a place on keto?
An apple a day may very well keep the doctor away, but on keto, an apple a day would knock you out of ketosis.
You see, one medium apple provides around 20g of net carbs. Ideally, to stay in ketosis, you should aim to consume no more than 40g of carbs each day, though for some people, that number is even lower.
That means that just one medium apple each day could almost blow your entire day’s carb allowance, and that’s before you consume anything else. Remember, virtually all foods have some carbs in them, even if they are very small amounts, and as the day goes on, these carbs can gradually build up and up.
A slice or two of apple is acceptable on keto, but as far as can you eat apples on keto? We recommend that you stay clear.
Are bananas keto friendly?
Bananas are another very popular fruit, and again, people often wonder whether bananas are keto friendly or not.
Bananas are tasty yellow treats that are rich in potassium and provide a great deal of slow-release energy. Unfortunately, this slow-release energy comes from carbohydrates, making bananas far from ideal on keto.
One medium sized banana for example, provides 24 grams of carbs on average, which is even more than an apple. If you consume too many carbs, you will knock your body out of ketosis, rendering the diet useless until you begin producing ketones once again.
As a result of this, we recommend that you avoid bananas if you’re following a ketogenic diet.
Keto fruits list
Okay, so, we’ve looked at a couple of fruits which are not permitted on keto, but what about the keto fruit examples that are?
From keto watermelon to strawberries, here is a list of keto fruit permitted on the keto diet.
First up we have the humble keto watermelon.
Watermelon is one of the most refreshing and delicious fruits out there, especially in the summer and during warm spells of weather.
Watermelon, as the name implies, is packed full of water and is therefore a great fruit for people on keto who are looking to boost their fluid intakes and avoid dehydration.
In the early stages of keto, you may likely find yourself struggling with dehydration as the switch over to ketosis can have diuretic effects on the body and cause you to lose vital fluids and electrolytes.
Keto watermelon is a great fruit for replacing lost fluids and ensuring you are adequately hydrated.
Half a cup of diced watermelon will not only satisfy your sweet tooth, it will also not put you at risk of breaking your diet as it only provides around 5.4g of net carbohydrates.
Watermelon is also rich in vitamin A, and vitamin C, which help promote healthy vision and immunity respectively.
Okay, you likely won’t start munching on a whole lemon when you’re craving fruit, but you will likely use lemon in a number of food and drinks recipes when following keto.
Lemons are very low in carbs as a generous squeeze of lemon juice will provide less than 1g of carbs, and just 0.2g of sugars.
Furthermore, when it comes to boosting the immune system, one lemon will provide around 6 – 7% of your recommended daily intake for vitamin C.
People often assume that strawberries are strictly prohibited on keto because of their sweet taste and because they’re associated with so many desserts and sweet treats.
In reality, strawberries contain very little sugars and are surprisingly low in carbs for something that tastes so sweet and delicious.
Half a cup of sliced strawberries, which is a very generous portion, will provide just 4.7g of net carbs, with just 4.1g of sugar. To top it off, they’re also low in calories as half a cup serving contains roughly 27 – 30 calories.
Strawberries are rich in vitamins and minerals and are packed full of antioxidants that boost cellular health, as well as anti-inflammatory compounds.
Okay, now before anybody gets on their high horse, avocados are indeed a fruit, despite having a distinctly different taste and texture to most other traditional fruits readily available.
Avocados are low in carbs and rich in heart and brain-healthy fats, making them the ultimate fruit to eat on keto.
Half a cup of ripe avocado will provide you with 12g of healthy fats, and just 2.6 grams of net carbs.
For the ultimate breakfast, why not enjoy some sliced avocados with smoked salmon?
Raspberries are also surprisingly low in carbs and sugars for something that tastes so sweet and tart.
Raspberries are great for the heart as they contain potent flavonoids with antioxidant properties that help to reduce LDL cholesterol and blood pressure, making them very beneficial for the cardiovascular system.
Half a cup of raspberries will provide you with just 3.3g of net carbs and 2.7g of sugar.
They’re also great for the immune system as they’re rich in vitamin C.
Keto watermelon isn’t the only melon to make it on our keto fruits list today.
Cantaloupe melon is also a great fruit for people following a ketogenic diet. These sweet and refreshing melons contain vitamin C and A, along with providing you with just 5.8g of net carbs in a half cup serving.
With that, we shall now bring this article to a close. If you’re looking to follow keto and were wondering about fruit intakes, hopefully now everything is now a little clearer and easier to understand.
Keto fruit is indeed permitted on this diet, providing you monitor your fruit intakes and track your carbohydrate intakes from other foods and drinks as well.
Fruit not only tastes great, but it’s also very healthy, and in moderation, it can indeed be enjoyed on keto.