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Remember, beans, corn, grains, and potatoes aren’t good keto options. Low-Carb FruitsUnless you’re a carnivore, you might be wondering about fruit. Fruit is certainly limited on keto, but, in moderation, you can enjoy lower carb fruits like:StrawberriesBlueberriesBlackberriesLemonsLimesStarfruitAvocadoTomatoCantaloupeWatermelonHoneydewSome fruits are more debatable. Take kiwi as an example. One medium kiwifruit has around 8. 8 grams of net carbs, which is higher in carbs than traditionally keto-friendly fruits; however, if you’re really craving it, just one kiwi shouldn’t be enough to disrupt ketosis. Be mindful of your net carb count for the day. Some people on keto eat up to 50 grams of carbs daily. One-quarter of a grapefruit has around 4 grams of net carbs, so it’s possible to include some fruits as long as it’s in moderation and fits within your daily carb count[1,2]. Most other fruits, such as oranges, grapes, mangos, and pineapples, aren’t suitable. Dried fruits, most fruit smoothies, fruit juices, and fruit syrups are also off the menu.
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One-quarter of a grapefruit has around 4 grams of net carbs, so it’s possible to include some fruits as long as it’s in moderation and fits within your daily carb count[1,2]. Most other fruits, such as oranges, grapes, mangos, and pineapples, aren’t suitable. Dried fruits, most fruit smoothies, fruit juices, and fruit syrups are also off the menu. Tip: White-fleshed fruit like apples,bananas, and pears are typically higher in carbs and should be avoided on a low-carb diet. That being said, one or two slices of an apple probably aren’t enough to kick you out of ketosis, but it depends on your goals, preferences, and individual metabolism. Tip: Adding fat like coconut cream or whipped cream slows the blood sugar rise associated with eating fruit. Berries and cream for dessert, anyone?Keto SweetenersOf course, you know sugar and honey and sugary syrups are off-limits. Artificial sweeteners like sucralose (found in Splenda® products) are believed to have little to no effects on blood sugar and insulin levels, but this can depend on the person and how often they consume them. Some studies have associated the consumption of these diet sodas and artificial sweeteners with a greater risk of type 2 diabetes and metabolic syndrome. If you’re ever unsure about how a product impacts your blood sugar or ketones, it’s always best to check by testing your glucose or ketone levels. Some keto dieters prefer more natural keto sweetener options like monk fruit, stevia, and allulose.
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[2]Since HIIT is more tiring than steady-state cardio
workouts like walking, running, and biking, keep your sessions short at first. You can start with a 15 to 20-minute HIIT routine, which includes jumping jacks, push-ups, and burpees. Doing HIIT to help you succeed on ketoIn addition to starting slowly, be sure to fuel your body. For keto dieters, this
means consuming your 50 grams of carbs for the day around your workouts and taking a pre-workout supplement, such as creatine. You’ll see improvements with your strength and stamina over time, especially when you become fully adapted to the keto diet. 4. Try a higher protein approach. One of the best keto tips to lose weight is to try a high-protein keto diet. It involves getting 35% of your calories from protein instead of the usual 15-30% on standard keto. Carbs are still restricted to 50 grams per day. [3]Slightly increasing protein intake can be helpful for the following reasons:Increase your metabolism and fat-burning potentialTo build muscle massSpeed up recovery from an injury (sports injury, surgery)Protect your muscle as you age When it comes to protein-rich foods, it’s best to focus on animal-based sources since they have the highest
quality protein.
