On A Low Carb Diet? Have Some Fruit.
I'm a big fan of the low-carb diet. Not only has it been shown to be more effective than a low-fat diet, but it bestows many additional health benefits over a typical diet. As I've mentioned previously, there are a lot of downsides to consuming sugar, so it makes sense why cutting it from your diet is a great way to lose some weight and improve your health. The problem with the low-carb diet is that people become too focused on cutting out all carbs verses eating healthier. I'll get to that in a second, but first I need to explain the difference between a low-carb diet and a ketogenic low-carb diet. Ketogenic Diet vs. Low-Carb Diet A lot of people think that ketogenic and low-carb diets are the same thing, this actually is not true. You can go low-carb without going into ketosis. Your body can fuel itself at anytime with either sugar or fatty acids. The only organ in your body that can't use fatty acids is your brain. When you deplete all of your body's glycogen stores (sugar stored in the liver and muscles), your body has to break fatty acids down further into ketone bodies so that they can provide energy to your brain. This is what people mean when they say they are in ketosis. Ketogenic diets are incredibly effective, but they can be a little hard to adapt to at first. To totally deplete your glycogen stores, you need to cut your carbohydrates to less than 50 grams a day. Not only will this sudden drop in energizing carbohydrates sap your energy levels, but the transition from fueling your brain with glucose to fueling it with ketone bodies can cause you to experience feelings of mental slowness. People often refer to this transition as the low-carb flu because the symptoms can be very flu-like: headaches, fatigue, mental slowness, even stomach aches, and nausea. The Continue reading >>
Ketogenic Diet Foods To Avoid: 108 Foods That’ll Slow Your Fat Loss
There are 108 ketogenic diet foods to avoid that will slow down (or shut down) your body’s fat burning capability. Remember that carbs must be kept very low to remain in ketosis. Most people need to stay within 20-30 grams of net carbs per day, and protein shouldn’t make up more than 20-25% of total calories. Too many carb or protein-centric foods can very quickly bring you out of ketosis and slow down your body’s fat burning capabilities. This is why the foods below should be avoided on a ketogenic diet. Not to worry, though. We’ve made it easy for you with this cheat sheet covering the biggest keto foods to avoid and why. We chunked it down by macronutrient: Want a quick and easy meal plan that doesn’t include any of these keto-unfriendly foods? We’ve created one for you. Click here to get the FREE downloadable meal plan now. Carbs to Avoid on a Ketogenic Diet Grains All grains—and foods made from grains (yup, even whole grains)—should be avoided. Grains contain too many carbs and will interfere with ketosis, slowing weight loss. That includes*: Beans and Legumes Beans provide nutrition for those on a regular diet, but they’re not fit for the ketogenic diet due to their high starch (carb) content. Avoid legumes including*: Fruit is healthy, right? Sure, but that doesn’t mean they’re keto-compliant. Fruit is high in sugar and carbs, so is usually a no-go on the keto diet. That includes tropical fruits, fruit juices, dried fruits, and fruit smoothies (for the most part). If you do have fruit, choose lower-sugar options like blueberries, blackberries, and raspberries, and eat them sparingly. Starchy Vegetables Avoid any vegetables that grow beneath the ground and focus on more on the leafy greens. The high starch content of some vegetables (like tho Continue reading >>
Complete Keto Diet Food List: What To Eat And Avoid
I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices. The KetoDiet approach is simple: It's about following a low-carb diet where the focus is on eating real food, not just food low in carbs. To help you stick with the diet, I've also created several FREE meal plans including some that are dairy-free and sweetener-free - check them out! For your convenience, you can also download a PDF version of this list here! What to Eat and What to Avoid In short, you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Apart from the obvious limitation of net carb content in foods, it is also recommended to avoid processed food and any food that may contain preservatives and colourings. KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle. Below is a list of the most common low-carb foods recommended for the ketogenic diet. If you get my iPad app, you'll be able to search through thousands of foods included in the KetoDiet database. Grass-fed and wild animal sources grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces) offal, grass-fed (liver, heart, kidneys and other organ meats) Healthy fats saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil) monounsaturated (avocado, macadamia and olive oil) polyunsaturated omega 3s, especially from animal sources (fatty fish and s Continue reading >>
Will Eating Fruit Stop My Low-carb Ketosis?
Many diets help you lose body fat. For example, a ketogenic -- or low-carbohydrate -- diet is an effective method. You must restrict your total carbohydrate intake and specifically avoid certain types of carbohydrates to remain in ketosis. Consult a health care professional before beginning any dietary program. Ketogenesis Ketogenesis is the state where you are primarily burning free fatty acids, or ketones, for fuel. While your body will always burn sugar and amino acids to a degree, when your freely available sugar is depleted, your body may turn to ketones as its primary fuel. To achieve a ketogenic state, you must avoid all non-fibrous carbohydrates to deplete your glycogen, or sugar levels. This is accomplished more quickly with regular, intense exercise. Exercise depletes the glycogen in your muscles, and the more you deplete, the faster you achieve ketosis. Glycemic Index All non-fibrous carbohydrates have an effect on your blood sugar levels. Whether your source is fruit, grains or soda, all carbohydrates raise your blood sugar a hour or two after consumption. The degree to which your blood sugar is raised depends on both the quantity of carbohydrates you consume and the type. This is called the glycemic index, which is a rating scale from 1 to 100. The higher the number, the greater the spike in blood sugar levels. Fructose has a low glycemic index, generally around 20. This means fructose does not generate a large spike in your blood sugar levels, but will instead have a slower, more modest release of energy, according to a study published in the July 2002 American Journal of Clinical Nutrition. Ketosis While on the surface it may seem like fructose is the ideal choice due to its limited effect on your blood sugar and insulin levels, it is more complicated tha Continue reading >>
Can I Eat Fruit On Keto?
Fruit is delicious, no one can really argue that point… but, how do fruit and keto mix together? Can you eat fruit on keto? Well then, what fruits can I eat on keto? So many fruit-based questions! We’ve already talked about what vegetables you can eat on keto. Now we’re going to have a discussion about fruit. Fruit? But there’s so much sugar in fruit! Are you trying to make me fat? Calm down there, champ. Yes, there are many fruits that are pretty high in sugar, but there are also a bunch that aren’t really that bad. Fruit contains a lot of beneficial vitamins, minerals and polyphenols, and if you’re really craving some pomegranate this time of year, you might as well go for it. Just in moderation. I like to add freeze dried fruits to baked goods in lieu of fresh fruit because they don’t go to waste, the portion is easy to control, and I find they pack in more flavor because they’re so concentrated. But, on to the questions! So, what’s so great about fruits? They’re all sugar! Okay, kind of true. Fruit does contain a lot of sugar. However, fruit also contains a lot of both soluble and insoluble fiber. Soluble fiber not only helps to keep our micro biome by acting as food for our gut bacteria (technically, called a prebiotic) healthy and well-fed, but it can also bind to excess cholesterol and hormones, and clear them from our guts. Fruit is also high in a variety of vitamins, minerals, antioxidants and other polyphenols. As many of these compounds are destroyed with cooking, and we tend to cook our vegetables, fruit can be the best option for obtaining necessary vitamins, like vitamin C. Well, what fruits are best on a keto or low carb diet? Berries. I’m not even going to pretend like it’s a close call. Berries are loaded with nutrition, and tend Continue reading >>
Ketogenic Diet Food List, Including Best Vs. Worst Keto Foods
Ketogenic Diet Food List, Including Best vs. Worst Keto Foods Dr. Axe on Facebook989 Dr. Axe on Twitter23 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest1021 Share on Email Print Article Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more thannine decades(since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels , and the cycle of restricting and binging on empty calories due to hunger that so many dieters struggle with. Yet thats not a problem with whatson the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic, low-carb diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very fuel source that the body uses to stay energized: Namely, from burning glucose (or sugar) to dietary fat, courtesy ofketo recipes and the ketogenic diet food list items, including high-fat, low-carb foods. Making that switch will place your body in a state of ketosis, when your body becomes a fat burner rather than a sugar burner. The steps are surprising simple: Increase your consumption of healthy fats. Without glucose coursing through your body, its now forced to burn fat and produce ketones instead. Once the blood levels of ketones rise to a certain point, you officially enter into ketosis. Thi Continue reading >>
Keto Foods List: What To Eat On The Keto Diet
This keto foods list was developed for all the people who are struggling to figure out what foods they can eat on the keto diet. When people started noticing my weight loss, the conversations usually went a little something like this: Them: Wow! You look so good, what have you been doing?! Me: Oh, I just cut the carbs from my diet. Them: So… WHAT THE HELL DO YOU EAT?! It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods! It’s a long list of keto foods and I’m sure there are things that could be added… but this just goes to show the keto diet isn’t restrictive! If you’re on the run and want to read this as a nice little ebook, be sure to download the free guide of keto foods below. Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well. Alligator Bacon Bear Beef Beef Jerky (watch the sugar counts on these) Bison Bison Jerky Bison Ribeye Bison Sirloin Bison Steaks Boar Chicken Breast Chicken Leg Chicken Thigh Chicken Wings Chuck Steak Clams Crab Duck Eggs (chicken, duck, goose) Elk Emu Goat Goose Ground Beef Ground lamb Ham Hot dogs Kangaroo Kielbasa Lamb Chops Lamb rack Lobster Mussel New York Steak Ostrich Oyster Continue reading >>
Low-carb Fruits List Allowed On Keto Diet
All the doctors recommend eating fruit to lose weight. They’ve told us to eat 2 portions each day. Well, fruit is healthy, has lots of health benefits, but it’s also really easy to overeat it. And those 2 portions become 10 without even realizing. So, the point is that fruit has carbs. And in keto or low carb diet you are minimizing your carb intake and if you eat a lot of fruit you can easily go over your with your carbs. Treat fruit like dessert or like candy to make sure you aren’t eating too much. Always measure your fruit and keep your carb count accurate. Also, remember that eating fruit can prevent you from fully keto-adapt. They can also kick you out of ketosis if you are too sensitive. Here is a list of the fruits that you can enjoy in the smallest amount possible on a ketogenic/ low carb diet. Serving size: ¼ cup (for sedentary people on keto) Berries Berries contain phytonutrients that have been proven to prevent aging of the tissues or diseases like cancer and dementia due to the antioxidant effects. Blueberries 4.1 Blackberries 2.7 Raspberries 1.5 Strawberries 1.8 Avocado You might look confused, but yes Avocado is a fruit with great health benefits. Great source of potassium ( 100 g provides 14% of the RDA). Per 100 g avocado has 9 grams of carbs, but 7 grams are fiber, so doing the math there are only 2 NET grams carbs. Avocado is a great source of monounsaturated fatty acids that protect you from heart disease, diabetes, and even cancer. Very rich in vitamins. So, don’t forget to put avocado on your shopping list and eat it daily. It does miracles to your overall health. Coconut Coconut meat is what you should eat. Fresh or dried. You can add it to your smoothies. Helps with digestion and elimination. Great for weight loss because coconut contai Continue reading >>
Can You Eat Fruit On A Low-carb Diet? It Depends
Ask any random person on the street whether fruit is healthy... I'll bet that 9 out of a 10 will say that it is. Pretty much everyone "knows" that fruit is a health food... it's right up there with vegetables, right? However, in certain circles, many people think that fruit is unhealthy. There are even people who go to extremes and say that fruit is downright poisonous. These people are usually low-carbers, which do not eat fruit for a very specific reason. The topic of fruit and low-carb diets seems to come up all the time, so I thought I'd do the subject proper justice and write an article about it. The primary goal of low-carb diets is carb restriction (duh). This involves limiting the foods that are highest in carbohydrates, including the usual suspects like candy, sugary soft drinks, root vegetables like potatoes, as well as grain products like pasta and bread. But fruit, despite the health halo, also tend to be fairly rich in carbohydrates, primarily the simple sugars glucose and fructose. Here is the net carb (total carbs – fiber) count for a few fruits: Net Carbs (Total Carbs – Fiber) for Several Fruits Grapes (1 cup / 151g) 26 grams Banana (1 medium) 24 grams Pear (1 medium) 22 grams Apple (1 medium) 21 grams Pineapple (1 cup / 165g) 20 grams Blueberries (1 cup / 148g) 17 grams Oranges (1 medium) 12 grams Kiwi (1 medium) 9 grams Strawberries (1 cup / 144g) 8 grams Lemon (1 fruit) 6 grams Fruits are much higher in carbohydrates than low-carb veggies, but low in carbs compared to foods like bread or pasta. It's important to keep in mind that not all low-carb diets are the same. There is no clear definition of exactly what constitutes a low-carb diet. Whether any one person can or should include fruit in their diet depends on a lot of things. This includes cur Continue reading >>
Best Low-carb Fruits (and Which To Avoid)
Can you eat fruit on a ketogenic diet? In short, it’s best to avoid most fruits except for berries, which you can eat in moderation. Below, we’ll take a look at some of the fruits you can eat on a low carb diet and what you should avoid. When people switch to a ketogenic diet, fruit can be an area of confusion. Fruit has been marketed as healthy for many years and generally has a positive stigma behind it. While some fruit can be healthy in moderation, on a ketogenic diet we aim to keep our carbohydrates restricted to under 30g per day. In most cases, one piece of fruit would be the majority of the carbohydrate intake for the day. Since fruits are packed with natural sugars (fructose), we have to carefully watch the amount of low carb fruit that we intake each day. This usually makes berries (notably raspberries and blackberries) the fruit of choice for anyone on a ketogenic diet. If you’re having trouble with what type of foods to eat, make sure you check out our in-depth keto food list > As a general rule of thumb, avoid any medium and large sized fruits as they will have too many sugars for a ketogenic diet. Common Fruit and Their Carb Counts If you’re on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, that’s no problem at all. Try to stick with berries and lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less carbohydrate intake per day. Some people may argue that you have to eat fruit to be healthy. This is not the case. The ketogenic diet allows for a good amount of vegetables to be eaten. You can easily get any nutrient from vegetables that you can from fruits, except with a significantly lower amount of sugar. While a sweet treat may be desired once in a while, there really is Continue reading >>
What Fruits Can You Eat On The Ketogenic Diet?
One of the toughest things, for me, doing the ketogenic diet was giving up a lot of the fruits that I love so dearly. I grew up eating a large range of fruits. Bananas Apples Pears Oranges Watermelon Now? I can’t touch them. Why? Because the fructose in them is a definite no when on Keto. This means that a lot of fruits are taken out of the mix immediately. But what if you’re a fruit lover? You’ve grown up being told that fruits are really good for you. “An apple a day keeps the doctor away.” Don’t get me wrong, fruits are good for you on a regular diet, but you’re on a keto diet now so you need to watch exactly what you’re eating. There are fruits out there that are perfectly acceptable to have on a keto diet. Like most other fruits, there are going to be carbs that’ll form in your body from the sugars in them. However, it will just be significantly less. Fruits That You Can Eat on Keto You’ll be surprised that some of these on the list are ones that you didn’t even think about as fruits. If we going by the general definition of a fruit then they all fit within the category. Fruit: the sweet and fleshy product of a tree or other plant that contains seed can be eaten as a food. Avocados Avocados are just amazing. That’s the best way to put it. If you’ve ever had guacamole then you know exactly what I’m talking about. Instead of supplying you with sugars, avocados provide you with healthy fats that are going to greatly benefit you when it comes to your keto diet. These fruits will also provide you with a bunch of vitamins and minerals that only help your health. Vitamins and minerals that you won’t get in a diet that lacks avocados. If you’re looking for something that can help improve your heart health as well, avocados are the way to go. Continue reading >>
Keto Fruits And Berries – The Best And The Worst
What are the best and the worst fruits and berries to eat on a keto diet? Here’s the short version: most berries are OK keto foods in moderate amounts, but fruits are candy from nature (and full of sugar). For more details, check out this guide, with the lower-carb (i.e. keto) options to the left. Berries The numbers above are the percentages of digestible carbohydrates i.e. net carbs (fiber is not counted). So 100 grams of berries (3½ ounces or about three handfuls) – will contain that number of grams of carbs. Raspberries, blackberries and strawberries can be eaten in small amounts on a keto low-carb diet, and you can have pretty much all you want if you’re on a more moderate low-carb diet. Blueberries contain a bit more carbs, so don’t overdo them – on a keto diet eat them only occasionally, in small amounts. Fruits So how about fruit? As you can see, all fruits contain quite a few carbs (mostly in the form of sugar). That’s why fruits are sweet! Fruit is candy from nature. For easy comparison all numbers are still grams of digestible carbs per 100 grams (3½ ounces) of the fruits. A medium-sized apple (150 grams) may contain about 18 grams of carbs. How much fruit can you have? This means that on a keto low-carb diet (< 20 grams per day) you're probably better off having some berries instead. Or perhaps a small fruit like a plum or a couple of cherries, once in a while. You can eat plenty of vegetables instead. You can easily get any nutrient in fruit from vegetables – without all the sugar. So there’s no need for fruit. Even on a more moderate low-carb diet (20-50 grams per day) you’ll have to be careful with fruit – probably no more than about one a day. On a liberal low-carb diet (50-100 grams per day) you may be able to squeeze in two or thr Continue reading >>
9 Low Carb Fruits You Can Still Eat On The Ketogenic Diet
9 Low Carb Fruits You Can Still Eat on the Ketogenic Diet Following a low carb, high fat method of eating like the ketogenic diet doesnt mean you have to give up your favorite fruits and vegetables. Personally, I think there are way too many benefits of keeping some fruits and most vegetables in my diet even though they can have a higher carb content. There are plenty of great tasting and nutritious fruits that you can still eat on a low carb ketogenic diet. Just keep in mind there are also fruits that are quite high in carbs and probably should be limited if you are following a strict keto diet. But as long as you know which fruits are lower in carbohydrates and stick to your daily macro numbers, there is no reason why they cannot be part of your diet. For example, if I were trying to stick to 75% fat, 15% protein, and 10% carb daily macros I would need to limit my net carb intake to 50 grams based on a 2,000 calorie per day diet. With that type of information at my side, I can then plan out where my net carbs will come from which most likely will come from fruits and vegetables. Just like when we discussed counting net carbs with keto friendly vegetables , the same can be said for fruits and any other food for that matter. Not every carb is created equal, which is why it is important to factor in net carbs. Most people following the ketogenic diet track net carbs. In order to calculate the net carbs you are eating, you simply take the total carbs and subtract any dietary fiber, which both are found on ingredient labels. For example, a single tablespoon of my favorite almond butter contains 7 grams of carbohydrates and 4 grams of dietary fiber. The total net carbs are 3 grams per serving (7 grams carbs 4 grams dietary fiber). When it comes to produce, it will likely b Continue reading >>
Fruit On The Ketogenic Diet
The ketogenic diet is a low-carbohydrate diet used as a form of treatment for seizures, as well as a diet to promote weight loss. The premise of the diet is to get you in a state of ketosis so that your body uses its own fat cells for energy, instead of glucose. As all-carb foods, fruits aren't a major part of the ketogenic diet, but that doesn't mean you need to cut them out completely. You should, however, be extra cautious about how much fruit you eat. If you're not sure how fruit might fit into your ketogenic diet, consult your doctor or a registered dietitian for help. Video of the Day The ketogenic diet uses a ratio of fat to carbs to determine the amount of carbs you're allowed to have on the plan. Generally, the ratio is 3 to 4 grams of fat to every 1 gram of carb. For example, if you're following a 1,200 calorie diet, you'd be limited to about 9 to 10 grams of carbs a day, with the rest of the calories coming from fat and protein. Your doctor or dietitian determines the number of calories and carbs you need on your ketogenic diet. Although fruits are low in calories and rich in vitamins and minerals, all the calories come from carbs. The amount of carbohydrates in fruit varies, but a typical serving, which ranges from 1/2 to 1 cup, contains about 15 grams. Being limited to no more than 10 grams of carbs a day on your ketogenic diet doesn't leave you much room for carb-heavy fruit. But you may be able to fit in some fruit on occasion if you choose those with fewer carbs per serving and are careful when measuring. Lower carb fruit options include rhubarb, peaches, casaba melon, starfruit, grapefruit and watermelon. One cup, or 122 grams, of raw rhubarb has 5.5 grams of carbs; 1 cup of sliced starfruit, which is 108 grams, has 7.3 grams of carbs; and 1/2 cup of cu Continue reading >>
Can I Do Keto And Still Eat Fruits?
I know fruits have carbs but the keto diet has really grown on me and helped me shed body fat. But I really can't live without fruits and vegetables. Do I have to let go of fruits completely from the keto diet? Or can I still have them even if it makes it a low-carb diet? Small portions of high fiber, low GI fruit like berries might be ok... But most fruit, due to the concentration of fructose, will knock you right out of ketosis. Pineapple, grapes, mango, bananas...all examples of fruits that are higher in natural sugars. depends...is a little fruit before a depletion workout enough for you? Because we can all still have that on CKD. However, if you're going to incorporate fruit/carby veggies into 'keto' you will probably not stay in ketosis, and are therefore not really doing keto. There's no reason you cant do a really low carb diet though. Still keeping fats high, but keeping to less than 100g carbs a day? Something to think about. I'm still debating whether I want to do something like that, or switching back to a traditional macro plan depends...is a little fruit before a depletion workout enough for you? Because we can all still have that on CKD. However, if you're going to incorporate fruit/carby veggies into 'keto' you will probably not stay in ketosis, and are therefore not really doing keto. There's no reason you cant do a really low carb diet though. Still keeping fats high, but keeping to less than 100g carbs a day? Something to think about. I'm still debating whether I want to do something like that, or switching back to a traditional macro plan I am afraid that if I do a low carb and not absolutely keto diet I will just gain weight taking in all that fat instead of just going full on keto. I am afraid that if I do a low carb and not absolutely keto diet I Continue reading >>