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 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
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 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 contains medium-chain triglycerides (MCT), the best fats to curb hunger.
- Rich in fiber
- Great source of natural minerals
- Increases the good cholesterol (HDL)
- 100g raw coconut has around 6g carbs.
Olives & Tomatoes
- Olives – around 1 carb for 5 small olives depending on what kind you are consuming.
- Tomato 2.7 carbs for 100g
- Rhubarb has 3.3 carbs for 100g
- Rhubarb is rich in B-complex vitamins
- Rich in vitamin A which may prevent lung and oral cancer.
- Rhubarb has a great amount of Vitamin K, which is great for bone health.
Use rhubarb for cooking pies. You can also make an amazing jam that you can serve with low-carb ice cream or pancakes.
Other low-carb fruits that are accepted in limited/ really strict portion(1/4) are:
- Kiwi 6.5 carbs
Lemon 1 fruit (2-3/8″ dia) (84 g) 5.6 carbs
Pineapple 4.3 carbs
Apricot (small fruit) 3.2 carbs
Plum (small fruit) 7.1 carbs
Watermelon (100g) 7.6 carbs
Cherry (¼ cup) 5.4 carbs
So, this is the list of the most of the low carb you can eat while you are reducing carbs for weight loss.
I do not recommend eating fruits in the first month of keto because it’ll be harder to get into ketosis, the state where your body burns fat for fuel.
What fruits are you consuming on a low-carb diet that we’ve missed? Leave us a comment below to improve the list and help other people that are on a low-carb way of eating.
Wishing you the best!