Did you know that fruits are not only rich in fiber but also high in carbs? Yes, that’s right, you cannot have any fruit you like while on a keto diet. Since a ketogenic diet is all about low carbs high fats and moderate proteins it is extremely important to choose fruits that are low in carbs and rich in healthy fats. It all comes down to one question “What fruits to eat on a keto diet? 5 best fruits have been listed below to help you choose the healthiest option for yourself while on a ketogenic diet.

5 Best Fruits to Opt for in a Ketogenic Diet:

A ketogenic diet generally allows 20 to 25 gm of net carb /day. So choose wisely, pick up the fruit with the minimum net carbs (this does not include fiber content in the fruit). 

1. Avocadoes:

Yes, avocado is technically a fruit, not a vegetable.  This fruit is first on the list because it is very low in carbs and calories while jam-packed with healthy fats. A one-cup serving of this heavenly fruit equals to almost 24 gm of fats and only 5.2gm of net carb. There are so many culinary options when it comes to cooking avocadoes. They can be baked, mashed, eaten raw in a salad or seasoned. 

2. Blackberries and Raspberries:

This specific range of berries is a tasty dessert option with whipping cream or cheese. Blackberries are also low in carbs. 3.1 gm net carb for a half-cup serving.  These are also rich in Vitamin C, Potassium and Vitamin K. 

Raspberries are very healthy and beneficial for your heart. Rich in antioxidants and flavonoids they are very useful in hypertension. ½ c of raspberries yields almost 3g of net carbs. 

3. Cantaloupe:

If you searching for a fruit which helps you stay full for a longer period through the day, then cantaloupe it is. This deliciously refreshing fruit is low in carbs (5.8 g net carb for ½ c serving) but rich in Vitamin A, potassium and Vitamin C. 

4. Strawberries:

This is another filling fruit you can go for. Although slightly high in carbs (4g net carb for ½ c serving) it can be used in a keto diet plan if used in moderation. 

5. Rhubarb:

If you are new to this fruit, then let me tell you rhubarb can be eaten raw, it can also be used in a smoothie, sauté or roasted. Rhubarb is also very low in net carbs, approximately 1.6 g in ½ c serving. 

You have probably already heard of the emerging trend of the ketogenic diet for weight reduction. There are plenty of myths surrounding this trending keto diet. Some claim it to be very effective while others say it has an adverse impact on your health in the long run. But, what is keto diet? How does it help in weight reduction? Why is it so much talked about and famous? Maintain reading in order to get answers to these questions.

What Exactly is a Ketogenic Diet?

Before you jump into the bandwagon for weight reduction by keto diet, it is essential to understand what keto means and how it works. A ketogenic diet is all about cutting down on carbohydrates with an increased intake of healthy fats and proteins. Ideally, the percentage of caloric intake is 70%-80% from fats, almost 20% from proteins and about 5% from carbohydrates. 

How Does a Ketogenic Diet Work?

Due to a reduced intake of carbohydrates, the body switches to fats by producing ketones as an alternative source for energy. This production of ketones shifts your body to ketosis which is a metabolic state resulting in weight reduction. 

A ketogenic diet can result in extremely low blood sugar levels. This is healthy for a person with no medical conditions, however, it might cause serious issues for people with diabetes if the diet is not properly planned and administered along with insulin. 

Can a Ketogenic Diet Cause Ketoacidosis?

One of the reasons it is recommended to consult an expert for your keto diet plan is to avoid the adverse impact it might have due you a medical condition you have.

• Ketoacidosis occurs as a result of dangerously elevated levels of ketone production in the body. 
• People with type 1 diabetes are at a higher risk for ketoacidosis. A low carb diet such as a ketogenic diet along with poor management of type one diabetes can result in ketoacidosis. 

What is the Difference Between Paleo, Keto and Atkins Diet?

Although all of the mentioned diet plans are low-carb, these are definitely not the same, listed below is how Atkins and Paleo are different from a ketogenic diet;

• Unlike keto, the Atkins diet does not limit your intake of protein. It also takes into account the net carb.
• The paleo or caveman diet focuses more on the quality of the food you consume. The aim is to adopt the same eating habits as our ancestors by giving up on processed food and adding more fresh fruits, vegetables, meat and fats to our daily diet plan.

A ketogenic diet might help you shed those extra pounds off, but you have to be very consistent in following it.

In the present-day, a ketogenic diet has become one of the increasingly popular fat-burning secrets of all times.

A lot of research has pointed out that extremely low carb, and high-fat diet is ideal for weight loss, controlling diabetes and preventing epilepsy.

Some studies also show that a ketogenic diet is ideal for certain cancers, Alzheimer’s disease, including many other types of diseases.

A typical ketogenic diet restricts the consumption of carbs to approximately 20-50g. While this may seem a little bit

complicated for a first-timer, there are a lot of other types of nutritious foods that can be integrated into this style of eating.

The following are some of the healthy foods that you can eat on a keto diet:

• Seafood

One of the most common keto-friendly foods are fish and shellfish. These types of seafood and many others including salmon are rich in vitamins and are particularly carb-free. However, there are some types of seafood that may vary in the amount of carbs needed.

• Low-Carb vegetables

The less-starchy vegetables are known to be extremely low in calories and carbs content. On the same note, these vegetables are high in nutrients, which include vitamin C and many other crucial minerals.

• Cheese

Many people love cheese because it is nutritious and absolutely delicious. Moreover, there are so many types of cheese that you can eat on a keto diet, which have very low carbs and high level of fat. Some cheese types have conjugated linoleic acid that is helps in getting rid of excess fat in your body, giving you a great body composition.

• Avocados

Dietitians claim that avocados are healthy. Surprisingly, about 1/2 size of avocado contains about 9 grams of carbs.  Equally, avocados contain a lot of healthy nutrients and vitamins, including potassium that is ideal for making a smooth transition to a ketogenic diet.

Bottom line

A ketogenic diet requires you to eat healthy and maintain favorable portions, to help trigger ketosis (burning of fat in your body).