Saturday, October 1, 2022

Can You Eat Watermelon On The Keto Diet

Tomato: The 2nd Lowest Carb Fruit & Perfect For Savory Keto Meals

Can We Eat Watermelon on Keto Diet? Dr. Berg

Tomatoes are a keto staple for many savory recipes. They are the perfect base for keto sauces and soups and can be eaten roasted, sun-dried, or raw with other keto foods.

This keto fruit is also a great source of vitamin C, potassium, folate, vitamin K, and the antioxidant lycopene, which has been linked to a reduced risk of heart disease and cancer.

Pale Green Watermelon Calories And Other Macros

Pale green Watermelon calories 16.72 kCal, which is 0.84 % of the daily value for RDA of 2000 kCal,

Proteins in Watermelon, pale green 0.59 gm, that is 0.79 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 14.11 % of calories of Watermelon, pale green.

Carbs in Watermelon, pale green 3.02 gm, around 1.10 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 72.25 % of the calories of pale green watermelon.

Fats in Watermelon, pale green 0.16 gm, approximately 0.24 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 8.61 % of the calories of Watermelon, pale green.

The fiber in Watermelon, pale green 0.78 gm, nearly 2.05 % of the daily value for RDA of 38 gm,

Soluble Fiber 0.38 gm, roughly 3.80 % of the daily value for RDA of 10 gm,

Total Free Sugar 3.00 gm, which is 5.00 % of the daily value for RDA of 60 gm,

May Help Relieve Muscle Soreness

The consumption of watermelon following strenuous exercise has been shown to help with muscle soreness and speed up muscle recovery time.

Want to know the best part? We have proof!

A study carried out in 2017 showed that athletes who drank half a liter of watermelon juice with added L-citrulline had a quicker muscle recovery than those drinking the placebo.

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Important Nutrition Facts Of Watermelon You Need To Know

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Here are few nutrition facts of watermelon that will surprise you. Watermelon calories per 100 gm so low, that it can be your best pal to reduce weight.

Watermelons, Citrullus species , are native to Africa and have been cultivated since ancient times. Archaeologic remnants of these juicy fruit seeds as old as 5000 years have been discovered in Africa. This shows that watermelon was even the favorite fruit of ancient people.

The watermelon seeds image is also found on a 4000-year-old Egyptian tomb. There were several descriptions of the fruit in Greek and Hebrew literature .

Watermelon contains a very high concentration of antioxidants. Antioxidants can neutralize damaging free radicals, which may contribute to the development of cancer and heart disease. The more antioxidants food has, the better. So, eating lots of watermelons may help lower your risks of lifestyle diseases.

In this article, find out more about watermelon calories, carbs in watermelon, other micronutrients, and other possible health benefits, who can eat it, and why.

How Many Calories In 1 Cup Of Diced Watermelon

Can You Eat Melon and Watermelon on Keto Diet?

What is my Recommended Daily Intake ? There are 46 calories in 1 cup of diced Watermelon. Calorie breakdown: 4% fat, 89% carbs, 7% protein. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen.

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When It Comes To Watermelon How Many Carbohydrates Are There In A Cup

Carbohydrates per cup of watermelon are in the range of 11.5 to 14. Some keto diet regimens advise you to consume no more than 50 grams of carbs each day. Your juggling will begin here, as checking the carb level of anything item you intend to consume will be a must.

Instead of consuming the 11.5 grams of carbs on this day, its best to save them for another day. However, you may be plotting a watermelon invasion of epic proportions. To avoid exceeding your limit, you may consume the equivalent of four glasses. Enjoy!

To learn more about eating watermelon on a keto diet click here

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Here’s A List Of 7 Healthy Fruits You Can Eat On A Keto Diet

Watermelon on Keto || Keto Friendly Food #14

1. Avocados

With a high fiber, low calorie and low carb content, avocados are the perfect fruit you can enjoy on a keto diet. This creamy delight is rich in healthy fats and contains less than 2 grams of carbs. Therefore, it is a must-include in your dietary regime. However, you must keep a tab on how much you are consuming. Excess might backfire on your health.

Avocados are rich in healthy fats and fiber

2. Tomatoes

Tomatoes are never included in a fruit salad but it indeed is a fruit, and that too, a fruit which can be enjoyed during a keto diet. Tomatoes are rich in vitamins, minerals and essential antioxidants like lycopene. However, these can start adding up on your carb intake quickly so you need to keep a tab on your portions.

3. Olives

Wait, what? Olives are a fruit! Well, they are and that too, a fruit you can enjoy on a keto diet. 10 small olives contain only 1.5 grams of carbs. The fat content too is as low as 3 grams in 10 olives. Besides this, it is a rich source of sodium which is important for you when on a keto diet.

Also read:Keto Diet: 5 Things You Need To Know Before Going On A Ketogenic Diet

4. Lemons

Lemons are a good source of Vitamin C and low carbs

5. Coconut

6. Berries

Also read: Keto Diet: These 7 Fats Must Be Included In Your Keto Diet

7. Watermelon

Presence of natural sugar in watermelon is good for a keto diet

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Is Fruit Sugar Bad For Keto

There is a case for fruit sugars being good because they are natural. However, any kind of sugar will stall your weight loss journey if you overindulge.

The benefit of fruit sugar is that its stabilized by fiber, water, and other nutrients. Fiber and water make your body feel full, so youre less likely to overeat fruits than processed foods.

Thats why its crucial to know which fruits have the least carbs so that you can make choices that are well-suited to your daily carb limit.

For this reason, we have put together a list of fruits you can and cant eat on keto, including their carb count.

Is Watermelon Considered Low

You are now wondering how to fit watermelon into the ketogenic diet.

Were going to explain all!

Given the diets restrictive nature, most fruits are somewhat forbidden to us in the keto community. So we can truly understand why incorporating certain fruits such as watermelon can come across as a challenge.

But first, we need to lay out the facts.

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Can You Eat Watermelon On A Keto Diet Top Issues Explained

On a sweltering summer day, nothing surpasses a perfectly ripe watermelon. Its delectably sweet and entertaining to eat, making it a popular snack for both children and adults.

If youre on the keto diet, though, youre aware that most fruit is off-limits due to its high sugar content and high net carb count.

In this post, well answer the question that everyone has: can you eat watermelon on a keto diet? And, assuming thats the case, how does it fit into a ketogenic diet?

A keto diet is when your carbohydrate consumption is reduced to the point that your body enters ketosis. Because you dont have enough sugar to burn, your liver begins to burn stored fat.

You may push yourself out of ketosis if you eat too many carbohydrates, and you wont lose weight as effectively as you would on a low-carb diet.

Watermelon may be used as part of a keto diet as long as the carbohydrate level does not exceed the required macronutrient ratio.

Watermelon is nutrient-dense and can store a lot of liquid. As a result, they are an excellent fruit for keeping hydration and general health.

Watermelons, like all fruits, contain sugars in their natural state. As a result, persons on a ketogenic diet may be concerned that consuming watermelon would knock them out of ketosis, a metabolic state in which fat is burned instead of carbohydrates.

A ketogenic diet, often known as a low-carbohydrate diet, consists of a high-fat, moderate-protein, and low-carbohydrate diet.

What Makes Watermelon A Popular Choice For Low Carb Diets

Watermelon on Keto

Many people on low carb diets enjoy snacking on watermelon. Here are a few of the main reasons why its such a popular choice:

  • Watermelon is a low calorie snack option thats also low in net carbs.
  • High water content helps with staying hydrated, which is particularly important for anyone who might be new to the keto diet or low carb diets in general.
  • Like other varieties of fruit, watermelon is an excellent source of several essential vitamins and minerals.
  • Watermelon is a rich source of disease fighting antioxidants.
  • Watermelon can be enjoyed as a refreshing snack or used to make incredibly tasty low carb smoothies.

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Low Carb Fruits Alternative:

If youre not convinced by the above information and looking for a fruit similar to watermelon to substitute in the keto diet, took no further! Were going to list to you some of our favorite alternatives.

So lets jump right in!

  • Guava Did you know that each serving of one guava has only 4.9 g of net carbs?
  • Cantaloupe half a cup of diced cantaloupe contains only 5.8 g of net carbs, making them a wonderful substitute for watermelon!
  • Dragon Fruit One half of a dragon fruit, which is a rather large portion, only contains 4.5 g of net carbs! Dragon fruit is very subtle in flavor, and therefore you can add it to most fruit-based meals for added flavor and beautiful coloring!

Low Carb Berries: Natures Low Carb Candy

By low carb berries, I mean blackberries, raspberries, and strawberries. Though these are a bit higher in carbs than avocados and tomatoes, a small portion is all it takes to boost the flavor and antioxidant content of your favorite keto-friendly breakfast or dessert.

When incorporating them into your meals, make sure you consider their carb counts in the context of your daily keto carb limit.

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If I Go On A Keto Diet Can I Ever Eat Watermelon: Key Takeaway

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Watermelon Can Be Used In Keto If You Be Careful

Is It Okay To Eat Melon On Keto? Dr.Berg

As a general rule of thumb, anyone undergoing the keto diet or deciding to start on the diet should consult with their local doctor or pharmacist if they are known to have any medical issues.

This is especially important for people with diabetes or hypertension.

In addition to hydrating your body thanks to its high water volume, watermelon is also packed full of nutritional vitamins, minerals, and antioxidants.

In essence, the addition of watermelon into the keto diet can be possible, as long as you moderate the amount you decide to eat or use!

Will Watermelon Knock Me Out of Ketosis?

If you are following a strict keto diet of only 20 g of net carbs per day, then one cup of diced watermelon can take up to almost half of your daily allowance! Watermelon is therefore not ketogenic due to its high sugar and net carb content.

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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.

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!

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