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.
Plan Ahead for Success on Your Keto Diet
There’s a saying that goes, “If you fail to plan, you plan to fail.” Nothing could be more fitting for those going on a Keto diet. Of course, it is possible to fly by the seat of your pants and make decisions at each meal, but in the very beginning, that might be hard to do.
Beginner Keto dieters need a little structure, and it helps to know the ins and outs of tracking carbs and macros as well as cooking methods and food choices that will help you lose weight fast.
The first thing you want to do is educate yourself on what you can and can’t have carb-wise and try to eliminate or replace those items in your kitchen. For example, you may not want to give up your coffee, but you’ll need to replace sugar with a sweetener that isn’t loaded with carbs.
You’ll want to plan for snacks on the go that work well with your keto plan, rather than relying on fast food stops or convenience stores that are packed with processed foods. You can have bags of pecans or string cheese to take with you.
Get set up with a carb tracking tool such as MyFitnessPal, where you can track the exact carbs and use a tool like TamperMonkey to track the net carbs in your meals, which is the true number of carbs you’ll be using as your guideline.
You’ll want to prepare for the beginning of your journey – the mental cravings and old habits can be hard to overcome if you’re not ready. You may even need to get sometimes to tide you over from keto flu if you suffer from that.
This is basically just a feeling of bring under the weather when your body is first going into ketosis, and the best fix for it is a simple chicken broth that you sip to get the electrolytes back in your system.
You definitely want to plan for some variety, too. Don’t get stuck eating scrambled eggs seven days a week, for every meal. You’ll burn out. Plan on some creative ways to make meals low in carbs – and learn which foods taste best to you, such as a chocolate mousse fat bomb as a special treat.
Don’t worry that the diet is complex, because it’s not. This is one of the easiest diet plans you’ll find. But you’re just not used to eating plenty of quality fats and protein – you’re probably used to eating low calorie, low fat, so planning is necessary to retrain your brain for your future weight loss success!
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.
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.
Testing Options for Ketosis Confirmation
For those wanting to lose weight fast on a ketosis diet, you’ll want to begin testing your body to see if and when you’re in ketosis. It’s not about the initial getting into ketosis that you need to be concerned with, either.
You’ll want to continue tracking your ketones to see what, if anything, knocks you out of ketosis so that you can put yourself back on track so that you don’t stall out with your weight loss.
Your goal is to have ketone levels at more than 0.5mM. Or, with nutritional ketosis, it would be 0.5-3mM. What happens is your fat gets broken down to be used by the body, and the fatty acid spikes in your bloodstream.
They’re turned into ketones, and when you achieve those specific levels, you’re then in ketosis. There are three ways you can get your state of ketosis confirmed. The first is by using simple urine test strips.
You can buy these over the counter or online and all you to is put the tip of the strip into the stream of your urine (or into the container that you collected it in) and match the color of the strip to what’s on the bottle, which will show you when your body has a higher level of ketones.
Urine is the least accurate of the three methods, though the most convenient. You can also do a breath test to see if your body is in ketosis using a breathalyzer. The one thing people like is that, unlike the urine strips, you don’t have to keep purchasing anything to use this method.
You simply blow into the breathalyzer and it will tell you the level of ketones using the number of acetones excreted. The results you’ll get are similar in nature to the third, option, which is measuring blood ketones.
With a blood measurement system, it’s slightly more invasive because it requires the use of a lancet. It’s also the most accurate method of seeing if you’re in ketosis, and it measures the presence of BHB, instead of acetones.
You can buy different blood meters and strips. Some will test the glucose while others will test the ketone levels. After sterilizing your finger with an alcohol swab, you’ll prick your finger with a lancet and then place a drop of blood onto the test strip, which is then read by the blood meter.
Whichever way you test, make sure to track how you’re feeling at different ketone levels and how your weight loss is progressing. It will be different for everyone, and you want to be feeling your best and having the best results as well.
Tips on Eating Out on a Keto Diet
With many diet plans, it’s difficult to eat anywhere other than your own home. Even going to a friend or family member’s house can be difficult when you’re trying to adhere to a program and nobody else is. You’re not in control of the food as much.
With restaurants – whether fast food or a sit down restaurant, you have some ability to request your foods to a tailored cooking method. But many people simply don’t know how to order for their diet plan when they’re out.
The process is simple, really – you just have to be careful when ordering. For example, watch for things like sauces and breading and even condiments that might bring you out of ketosis.
Sometimes, what you want to order won’t be on the menu per se. They might have a grilled chicken smothered in gravy with mashed potatoes on the side. So you have to tailor the order to your keto needs.
Ask the waitress for the grilled chicken, minus the gravy, and substitute steamed broccoli (or green beans or zucchini, for example) for the high carb potatoes. You can enjoy them with plenty of flavorful butter, too!
There are many ways you can find out the total carb count for any fast food or sit down restaurant’s menu. Go online and look for their nutritional facts sheet. Then think of ways you can lower the carb count.
For example, swapping vegetables, asking for things without certain high-carb sauces, or having the meat prepared differently. Some people will swap noodles with vegetables at Italian food places – just as you might make zoodles (zucchini noodles) at home when preparing a keto-friendly fish on your own.
If you’re at a fast food restaurant, there are ways you can order off their menu and keep things keto friendly, too. If you want a burger, for example, ask them to give it to you without a bun.
Some people don’t understand why, so they may ask you again, but just reassure them you want the meat and cheese and mayo – no bun. They’ll usually put it in a container that you can eat from instead of a wrapped paper method.
Or, if you’re going for a sub sandwich, just tell them you’d like the meat, cheese, mayo, cucumbers and tomatoes – but wrapped in lettuce leaves instead of on a big, carb-heavy sub loaf.
Top Keto Snacks to Help You Avoid Carbs
Avoiding carbs is one of the key foundations of the keto diet. If you want to lose weight and reap the health benefits from being in ketosis, then watching your carb intake is a necessity.
You need to stay under 20-30 carbs in order to find the highest level of success. When it comes to meals and planning foods for specific mealtimes, most people do okay with limiting carbs.
But one area that tends to trip people up on the diet is when it comes time to grab a snack. It’s easy to forget the amount of carbs in the snack or not be as proactive as you need to be to look out for the sneaky diet busters.
It can be helpful to know ahead of time which snacks to grab and keep on hand. This way, when it’s time for a pick-me-up, you already know that what you’re eating isn’t going to blow your diet.
When you choose a diet, make sure that the amount of carbs it contains, if any, fit into your daily allotment of total net carbs. If you over-snack, you can have too many carbs. Make sure your snack items are ready to go foods that you can grab and go if need be.
You can have keto friendly foods like nuts, boiled eggs, or olives. Cheeses are a good idea, too. Choose ones like cottage cheese, mozzarella cheese or cream cheese. You can also have meats as snack foods.
These would foods like bacon or the higher fat cold meats. You can use garlic butter on bread made from almond flour to create a snack that equals one carb. Making a sandwich using lettuce leaves in place of bread and very low or carb free ingredients is also a good snack idea.
Some low carb/no carb ideas are to use broccoli, zucchini, spinach, mushrooms, cauliflower or bell peppers and some people like to dip them in a low carb Ranch dressing.
Celery has one carb and cucumbers only contain three. You’ll want to avoid carrots as a snack, since these are higher in carbs. If you choose to have fruits such as berries, always choose the lowest carb one.
A ¼ cup of strawberries gives you less than two carbs, but the same size serving of blueberries gives you five carbs. Bananas are high in carbs, so you’ll want to keep those off your low carb snack list.
When you feel like you need to snack on something that gives you a crunch, opt for pork rinds, which are a zero carb snack. If you’re craving chocolate as a snack, look for chocolate that’s specifically made for the keto diet – usually dark chocolate.
All natural peanut butter has less than two carbs per tablespoon, making it a quick and low carb snack. You can also look for keto snack bars. These are snack bars that are high in fat, but low in carbs.
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.
What Is Bulletproof Coffee for Keto Dieters?
If you’re on the keto diet, you may have heard of bulletproof coffee. It’s known as the wonder beverage of keto dieters. Those who consume this drink use it as a way to stimulate fat loss and give them a burst of energy.
It’s not like any regular coffee that you may have ever had. That’s because it packs a much higher nutritional and beneficial punch than regular coffee does. Bulletproof coffee uses a mixture of ingredients.
These ingredients consist of the coffee, a specific coconut oil and unsalted butter. To be correctly labeled as bulletproof that’s approved for the keto diet, the butter would have to be both unsalted and made from cows with a grass diet.
The coconut oil used in the coffee would have to be MCT. This stands for medium chain triglyceride and is used to lower cholesterol levels. Bulletproof coffee is often used because of the benefits it gives to those who are following the keto diet.
To properly use it and get the most benefits, you would have to drink it as your first meal of the day and not have any food along with it. Right after consuming the coffee drink, you would then follow your regular exercise routine.
Doing this is said to give you a boost of energy and the ingredients keep hunger at bay. The coffee does this because of the specific mixture of the ingredients which is namely the caffeine surge you get from the coffee grounds and the high fat that’s found in butter.
It contains fatty acids, which are known to promote fat loss. One of these acids is conjugated linoleic acid. You won’t end up with an energy crash after working out because, thanks to the butter and coconut oil, the coffee has plenty of calories.
If you wonder whether or not bulletproof coffee could help you on the keto diet, the answer is yes. Coffee helps you lose weight. It also keeps your energy up while you’re losing weight.
This is especially helpful to people who aren’t used to eating low carb. Not only does the coffee help you lose weight and maintain energy, it can also keep your hunger level lower, and raise your metabolism.
Plus, the butter contains Omega 3 fatty acids, which fight inflammation and can help build muscle. You can use it for fuel rather than eating a higher carb breakfast meal. It can be used when you want to boost ketones and get more from your keto diet.
What Is the Keto Flu and How Do You Avoid It?
The keto diet is an amazing diet that can help you lose weight fast and keep it off for the long-term. However, there is something associated with the initial phase of this diet that strikes some users.
It’s called the keto flu. This side effect can make you feel like you have the flu. It’s brought on by your body’s adjustment period when you switch from eating a lot of carbs to not consuming as many.
As your body begins to burn fat, it’s a big change from getting the majority of energy from carbs. The symptoms of the keto flu can vary, but there are several common ones. You might experience nausea or upset stomach.
Some people go through brain fog and feel like they have trouble making sense of things or can’t focus. You may go through bouts of diarrhea or have constipation. This flu can cause muscle pain as well as mood changes such as anger or irritability.
While it can feel like the symptoms will never end, they will, once your body has had time to adjust in a couple of days. Even knowing that eating healthy is better for your body and how much the keto diet can help you, no one wants to go through the keto flu.
It’s best to avoid this side effect and you can, if you practice a few precautions. The withdrawal of your regular eating habits suddenly switched to eating keto is the cause of the keto flu.
Some people develop keto flu because they’re not drinking enough fluids and it throws off their electrolytes. You have to be sure that you’re drinking enough water. If you get dehydrated, it can cause the keto flu.
You have to make sure that you have the right minerals in your diet to ward off the side effects of the flu. One of the reasons that some people get dehydrated and end up with the keto flu is because the lower carb amount cuts out too much of their salt intake.
To remedy this, make sure you’re sipping on a nice bone broth such as chicken broth. This will make you feel much better, and the broth is soothing if you begin suffering from any physical ailments.
Also, check your calories to make sure that you haven’t accidentally dropped the amount you’re eating too low. If you have, increasing the calorie count a bit will help treat the symptoms of the keto flu.