- Avocados. Though avocados are often referred to and used as a vegetable, they’re biologically considered a fruit. …
- Watermelon. Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet.
- Strawberries. …
- Lemons. …
- Tomatoes. …
- Raspberries. …
- Peaches. …
- Here is a list of the top 10 fruits you can eat on a ketogenic diet, along with the net carbs contained in one serving:
- Raspberries: Half a cup (60 grams) contains 3 grams of carbs.
- Blackberries: Half a cup (70 grams) contains 4 grams of carbs.
- Strawberries: Eight medium-sized (100 grams) contain 6 grams of carbs.
- Plum: One medium-sized (65 grams) contains 7 grams of carbs.
- Kiwi: One medium-sized (70 grams), contains 8 grams of carbs.
- Cherries: Half a cup (75 grams) contains 8 grams of carbs.
- Blueberries: Half a cup (75 grams) contains 9 grams of carbs.
- Clementine: One medium-sized (75 grams) contains 9 grams of carbs.
- Cantaloupe: One cup (160 grams) contains 11 grams of carbs.
- Peach: One medium-sized (150 grams) contains 13 grams of carbs.
What You Can Eat on a Keto Diet:
Get ready for a whole lot of fat, some protein, and just about zero carbs throughout your day. Keto-approved fridges and pantries include plenty of meat, seafood, dairy, eggs, nuts, fats and oils, and some veggies that grow above ground.
- Plenty of meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).
- Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops.
- Shellfish: Crab, clams, oysters, lobster, mussels.
- Most fats and oils: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil (and plenty of avocados!), mayonnaise.
- High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
- A selection of vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.
- Most nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, as well as their retrospective butters (look for natural varieties that aren’t sweetened).
- A selection of berries: Blueberries, blackberries, raspberries.
- Some of your favorite beverages: Unsweetened coffee and black tea is OK. Dry wine, champagne, and hard liquor should be enjoyed sparingly.
- All spices and some sweeteners: Enjoy stevia and sucralose every once in a while.
What You Can’t Eat on the Keto Diet:
It’s a pretty exhaustive list, and probably includes some of your favorites: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and beer all get the axe. Basically, you have to avoid most sugars and starches. Whole grains like oatmeal don’t even make the cut!
- Almost all fruits: Apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, and more.
- Most grains: Wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, and sprouted grains.
- Starches: Bread (all of it!), bagels, cereal, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, muesli, flour.
- Legumes: Black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils.
- Real sweeteners and sugar: Including cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, and corn syrup.
- Sweet treats: Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, and custard.
- A selection of cooking oils: Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, and sunflower oil.
- Alcohol: Beer, cider, sweet wines, and sweetened alcoholic drinks are off the menu.
- Bottled condiments: Ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces all contain added sugar.
- Low-fat dairy: Things like skim milk, skim mozzarella, fat-free yogurt, low-fat cheese and cream cheese should be swapped for higher-fat counterparts.
If you’re still tempted to go keto, consult with your doctor before embarking on any extreme weight loss plan. While the ketogenic diet can include some healthful foods (we’re all about broccoli), many others get nixed (bye, bananas and sweet potatoes).