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.
Watch for Hidden Carbs on Your Keto Diet
The carbs that you don’t know about can kick you right out of ketosis. These hidden carbs in foods can be high enough to make you hit your maximum carb limit (or even exceed it) and you won’t even know it.
Too many hidden carbs can thwart your diet and cause your weight loss to stop completely. To master the keto diet, you have to know what’s really in the foods you’re eating.
If you want to stay under 20 carbs with your keto diet, you have to learn to count all the carbs, and that means understanding the nutritional information on the packages.
Some people on the diet believe that if they simply forego packaged or processed food and make everything at home, they’ll avoid consuming too many carbs.
But this isn’t true. Even if you make everything you eat yourself, you can still consume more carbs than you thought you were.
Food items you wouldn’t think contain a lot of carbs can actually have a high amount.
Garlic powder, for example, has six grams per tablespoon. Many people think spices have no carbs, but you have to be extra vigilant when you’re trying to stay in a state of ketosis.
Whole dairy products are better on the keto diet than low fat ones are because low fat means higher carbs.
If you haven’t been counting your vegetable carbs, you should. Lettuce contains just 3 grams of carbs, while kale can contain 9 grams.
Remember that the more ingredients contained in your food or meals, the greater the chance of hidden carbs. Have a policy that no ingredient is eaten unless you know the exact carb count.
Learn to investigate foods and food labels to catch those hidden carbs before they catch you. You can make small changes to lessen the amount of carbs you consume. Take condiments, for example.
Instead of using regular ketchup or bar-b-que sauce, switch to the versions that are either lower sugar or sugar-free.
You won’t be able to tell a difference in taste, but the effect it has on your body will be better for you because you’ll be able to avoid all of the hidden carbs.
Even when ordering plain items, such as Dominos naked wings, you can encounter hidden carbs.
While it looks plain and says plain, the truth is, all of the seasonings mixed in to make it taste good add up to a lot of carbs, so you have to look everything up on the company websites to keep yourself safe from hidden carbs.
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Related Reading: https://www.discoveryhub.net/keto-diet-tips.html
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