Wednesday, September 28, 2022

Can You Eat Watermelon On Keto

The Top 7 Fruits You Should Eat While On The Keto Diet

Can We Eat Watermelon on Keto Diet? – Dr.Berg

If you thought you would never be able to eat fruit while on keto then guess what???

You’re in luck!

There are actually several keto approved fruits that you not only can you eat but you should eat because let’s face itsometimes you have a taste for something light and sweet and a fat bomb just won’t do!

So below I have the top 7 fruits that you can have on keto and the best part is all of them are good for you and won’t throw you out of ketosis!

Is Watermelon Keto Or Too High In Sugar

Fruit and vegetables are seldom seen as a bad choice when it comes to snacking options while on the keto diet. However, the truth is that there are indeed some fruits that are not considered keto for the simple fact that their sugar content is too high. So which fruits are keto-friendly? Is watermelon keto?

Today, were going to be taking an in-depth look in order to find out.

How Much Fruit Can You Have

This means that on a keto low-carb diet you’re probably better off having some berries instead.You dont actually need to eat fruit. You can get any nutrient in fruit from vegetables without all the sugar. Therefore, perhaps you want to try eating plenty of low-carb vegetables instead.56

Even on a more moderate low-carb diet youll have to be careful with fruit probably no more than about one serving per day.

On a liberal low-carb diet you may be able to squeeze in two or three fruits a day, if that is your biggest source of carbs.

As you see, grapes and bananas are the highest-carb fruits of them all.

Read Also: How Much Should I Be Eating On Keto

Content Of Carbohydrates In Watermelons

The Ketogenic diet is quite strict and forces the user to follow a certain diet pattern. When you are following a Keto diet, your consumption of carbohydrates is extremely low. One of the reasons fruits are not part of the Keto diet is because they have a high content of carbohydrates.

However, when compared to other fruits, watermelons have a much lower content of carbohydrates. For example, a cup of diced watermelon contains contains only 11.5 grams of carbs and 0.5 grams of fiber, so the total net carbohydrates in the fruit are eleven grams.

Net carbohydrate is a term that describes the number of carbs in a portion of food that is absorbed by the body. However, whether watermelon can be a part of your Ketogenic diet or not depends on what you eat. On a 2000 calorie diet, you are generally allowed 100 calories of carbohydrates, about 25 grams per day.

So, eating watermelon during the day will take up approximately half of your carbohydrates allotment for the day. Therefore, you will need to plan accordingly and find other ways to fit watermelon into your daily diet.

Low Carb Watermelon Recipes

Can We Eat Watermelon On Keto?

Sure, you can eat plain old watermelon. Its a healthy snack. Shoot your shot.

But how about taking watermelon all the way to its true potential and using it in some keto-friendly meals and snacks? Try out these recipes gotta catch em all!

  • Watermelon smoothie. Eating watermelon is so last year we want to drink it! Start your day off *perfecto* with this smoothie, which is low carb, refreshing, and ridiculously easy to make. Its perfect for summer days or evenings in the sunshine.
  • Watermelon salad. It might seem like the obvious route, but you cant go wrong with a watermelon salad. Itll fill you up while keeping you nicely under your 50-g limit. And why have watermelon as a snack when it can be a main meal? This recipe adds vinaigrette and crispy prosciutto for flavor and comes in at a mere 4.5 g carbs.
  • Watermelon pizza. Dessert pizza made from watermelon alert! Its low carb, healthy, full of fruits and flavor, and makes for a stunning dessert. If youre hosting a party, this gives you that crucial low carb option.
  • Watermelon popsicles. Who doesnt love a popsicle in the summer? And theres no reason you should miss out. This recipe is natural, sugar-free, and looks the part on Insta.
  • Watermelon cocktail. Yeah, you may be on a keto diet, but that doesnt mean you cant enjoy yourself! This refreshing cocktail is low carb and alcohol-optional. If youre hosting a party, youll probably find that everyone else wants one, too.

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Is Watermelon Healthy To Eat On Keto

Watermelon is delicious, healthy, and refreshing food.

Watermelon is filled with vitamin C, A, and lots of other healthy nutrients. It contains high water content. So, it is a very delicious way to keep your body hydrated especially in summer.

Now the question arises, should you eat watermelon on the keto diet?

Contents

    How To Use Watermelon On A Keto Diet

    There are several ways you can use to eat your watermelon on your ketogenic diet. If you do not want to follow the traditional method of slicing your watermelon, follow any of the methods below:

  • You can eat it as a low-carb mocktail with the use of sparkling water, a twist of lime, and diced watermelon.
  • Another method is to take it in a smoothie with sparkling water, heavy cream, a squeeze of fresh lemon juice, and ice cubes.
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    How Many Carbs Will Break Ketosis

    When the body receives less than 50 grams of carbohydrates a day, it will run out of its preferred fuel source glucose and this will happen 3 to 4 days after the beginning of the diet. At this point, the body will start to break down protein and fat to get energy. This metabolic process is called ketosis.

    Fruits You Can Actually Have On Keto

    Is Watermelon Keto Friendly?

    Posted on

    If you know anything about the keto diet, its that sugar is off limits. That means most fruit, which naturally contains sugars, is pretty much off the table. Pineapple? Nope. Bananas? Not a chance.

    Believe it or not, though, there are some fruits you can still incorporate into a keto meal plan with a little strategy. In order to stay in the altered metabolic state of ketosis, most people will only be able to consume 20 to 50 grams of net carbs per day, says Ginger Hultin, R.D., spokesperson for the Academy of Nutrition and Dietetics. That means youll have to carefully portion out and track your fruit intake to make sure it fits into your total carb allowance for the day. An apple, for example, contains about 20 grams of net carbs, so eating just one could max out all of your carbohydrates for the day, she explains.

    When you need something sweet, go for fruits as low in carbs and sugar as you can get your hands on. The following five fruits are your best bets for satisfying your sweet tooth without throwing yourself out of ketosis.

    Recommended Reading: Which Vegetables Are Keto Friendly

    Keto Diet May Lead To Nutrient Deficiencies

    Some studies suggest that the Ketogenic diet does not provide the following essential nutrients:

    • Calcium
    • Magnesium
    • Vitamin D

    A study that examined the nutrient composition of popular diets found that low-carb diets such as Atkins, which has similar characteristics to Keto, does not provide sufficient nutrients to the body however, it was concluded that over time, the number of nutrients provided by the diet would most likely decrease.

    It would help if you also kept in mind that your nutrient intake depends on the foods you consume. A diet that is rich in the following food items provides more nutrition than consuming processed meat:

    • Avocados
    • Nuts

    Minimally Processed But High In Carbs

    Watermelon Seeds are minimally processed but not a good fit for keto because they are high in carbs.

    It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

    Here are the common ingredients to be checked for keto – sweeteners, oils, and food additives.

    Also Check: Does Keto Make You Sweat

    What Fruits Can I Eat On The Ketogenic Diet

    Fruit is generally not a mainstay of the keto diet. With so much natural sugar, fruit generally has too many carbs to be included. But you can have small amounts of lower-carb fruits, like berries, says Whitmire. And if youre really getting technical, avocado and coconut, two higher-fat foods, are, in fact, fruits. Based on U.S. Department of Agriculture carb counts, heres what can fit on keto:

    Raspberries: 3 g net carbs per ½ cup

    Strawberries: 2 g net carbs per ¼ cup slices

    Blueberries: 4 g net carbs per ¼ cup

    Blackberries: 3 g net carbs per ½ cup

    Coconut: 2.5 g net carbs per ½ cup, shredded, raw

    Avocado: 3 g net carbs per 1 cup, cubes

    *All carb values are net carbs, which is total carbs minus fiber. Fiber is often not counted in net carb totals, as the nutrient isnt digested.

    Can You Overeat On Keto

    Can You Eat Melon and Watermelon on Keto Diet?

    Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, its entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.

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    When It Comes To Keto Shorter Is Better

    The best way to try a keto diet is for a very short period of time, as the men in the study did, says Uberto Pagotto, PhD, MD, a professor of endocrinology and metabolism at the University of Bologna in Italy. Dr. Pagotto was not involved in the new study.

    The study results suggest that the rapid, significant weight loss associated with the low-calorie keto diet may have a strong impact on testosterone levels.

    But theres a catch: Men who already have testosterone levels in a normal, healthy range, may not necessarily experience a surge in this hormone when they go on a low-calorie keto diet, Pagotto says.

    What the study does suggest, however, is that men with a specific type of low testosterone known as functional hypogonadism the kind thats not caused by irreversible damage in the brain or testes, but instead by obesity and other potentially reversible health conditions might indeed benefit from a stint on a low calorie keto diet, Pagotto notes.

    In some cases it can be hard to pinpoint the exact cause of low testosterone, Pagotto says.

    The real advance of this study is the following: The keto diet may be a very efficient test to help to identify functional hypogonadism, Pagotto says.

    How Much Fruit Can You Eat On The Keto Diet

    It is best to think of fruit as a supplement to your keto diet, not as a significant component. Most of your carbs, fat, protein, vitamins, and minerals should be coming from meat, seafood, high-fat dairy, low-carb vegetables, and some nuts/seeds.

    By eating in this way, youll likely have 5-10 grams of net carbs to spare on a 100-gram serving of the lower carb sweet fruits, such as raspberries, strawberries, starfruit, and watermelon, without preventing ketosis.

    That being said, the two lowest carb fruits, avocado and tomato, can be eaten a bit more liberally on keto. Many keto dieters, for example, have added a whole avocado into their daily diet without any issues.

    To learn exactly how much fruit you can eat without slowing your keto progress, use our keto macro calculator. This way, you can customize the serving sizes based on your specific carb limit.

    Recommended Reading: How To Get Rid Of Keto Breath

    Good For Skin And Hair

    Eating one cup of diced watermelon a day can help promote hair growth. This is because the antioxidants L-citrulline and L-arginine work alongside each other, increasing blood supply to your head and therefore promote hair growth.

    Better yet, watermelon can stop our hair from falling out!

    Vitamin c in watermelon helps the body use a certain type of iron, promoting blood flow to your hair follicles. This strengthens your hair and prevents hair loss.

    The high water content of watermelon also helps prevent your skin from dehydrating.

    As mentioned above, the antioxidants present in watermelon also help prevent the function of free radicles which in turn slows down our aging process!

    Carb Content Of Melons

    Watermelon on Keto || Keto Friendly Food #14

    Now that youve got a good grasp on the health benefits of melons lets take a look at the carb count to determine if melons can fit into a keto diet.

    While there are more than 20 different varieties of melons, here are the carb counts of the most well-known varieties.

    Each serving size is a one cup serving.

    Also Check: What Vegetables Are Keto Friendly

    How Will The Keto Diet Affect Your Cholesterol Levels

    The interesting thing about a keto diet is that it often leads to weight loss, something that by itself can improve blood lipid levels. At the same time, you may be consuming more saturated fat than ever, in the form of butter, bacon, cream, and coconut oil.

    Weve long been warned that eating excess saturated fat can raise cholesterol, and thus put us at risk for heart disease. For that reason, many experts express concern that increased fat intake may be especially harmful for people who already have heart disease or have risk factors for it.

    A study on obese patients on a keto diet found that after 24 weeks, total cholesterol levels dropped, while bad LDL cholesterol decreased and good HDL cholesterol increased. This could be reflective of the fact that any weight loss, no matter how it’s achieved, tends to lower cholesterol. Also, as already mentioned, people who have risk factors for heart disease need to consult their doctors before attempting a keto diet. Research, as in this study in the British Journal of Nutrition in April 2013, has concluded that a diet low in carbs but high in fat and protein impaired arterial function in those who were at risk for cardiovascular disease.

    Fruits That Can Be Safely Included In A Keto Diet

    Keto Fruit Lists

    You can also make these 15 Weight Loss Smoothies with these keto fruits.

    Carbs in berries are generally low, so any kind of berries are actually keto-friendly.

    Except I found that the carbs in blueberries are slightly higher.

    Blackberries are reasonably low in carbohydrates. It contains only 4.9 grams of carbs per 100 gms.

    Not only it is tasty but I like the blackberries more for their medicinal values.

    Blackberries lower the blood glucose level and hence leads to a better cholesterol profile. It also provides antimicrobial and antidiabetic effects.

    Blackberries also reduce inflammation. This is where your stomach and waist start to shrink So, happily include it in a keto diet.

    Are blueberries keto?

    Considering the carb content, blueberries can meet the keto diet criteria with similar but slightly higher carb content to blackberries.

    1/2 cup dried blueberries contain 5 gm of carbs, whereas 1/2 cup of raw blueberries contains 9 gm of carbs.

    Read Also: What Are Keto Friendly Snacks

    Low Carb Popsicles Using Keto Friendly Fruit

    Who said ice pops have to be filled with sugar? All you need is the right mold and keto-friendly ingredients to create a healthy, keto-friendly version of this common childhood favorite. Oh, and dont forget about the berries!

    Here are our two favorite keto fruit popsicles for you to try:

    The Truth About Fructose

    Is Watermelon Keto?

    Fruit is known as natures candy. We all love it. But, there is a lot of confusion about whether it is good for you. Not to be confused with high fructose corn syrup, fructose is the natural sugar found in fruits, like melon. It is what gives fruit its sweet taste.

    Unlike glucose, fructose causes a low rise in blood sugar levels. Therefore, some health professionals recommend fructose as a safe sweetener for individuals with type 2 diabetes.

    However, fructose doesnt suppress appetite as much as glucose does. As a result, consuming too much fructose could promote overeating. Some health professionals believe excessive fructose intake contributes to metabolic disorders, like cardiovascular disease.

    A diet high in fructose could also lead to increased uric acid levels in the body, which could cause an increase in blood pressure. Excess fructose consumption could also cause leptin resistance and contribute to obesity.

    With that being said, fruit is only a minor source of fructose found in the average North American diet, compared to the added sugars found elsewhere.

    The harmful effects of fructose apply to a Western diet supplying excess calories and added sugars derived from sugar cane in convenience foods, candy, and beverages like soda and concentrated fruit juice. These harmful effects do not apply to the natural sugars found in whole fruits and vegetables.

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    The Challenges Associated With Keto Cycling

    Because its best to try keto cycling after your body has already adjusted to ketosis, you likely wont be able to avoid the challenges of starting keto, such as the keto flu.

    And while Devine says keto cycling can be helpful for people who crave higher-carb items from time to time, she warns its not for everyone.

    Anecdotally, some people who try keto cycling do find it difficult, she says. When you reintroduce carbohydrates back into your diet and this is more about refined carbs, Im not talking about eating an apple you dont feel very good. She says some people experience a so-called carb hangover the body feels kind of bloated and inflamed, and you may develop headaches.

    It can also be a challenge not to overindulge on those days off the diet. For somebody whos been a carb addict or a sugar addict before going on the diet, all of those cravings for those sugars and those carbs come back pretty strong, Devine says. Its kind of like saying, Im going to stop smoking, but Im going to have one cigarette a month. Good luck.

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