the ultimate guide for keto diet

Fruits and vegetables are difficult to use on the keto diet, so it is important to know how many net carbs each fruit and vegetable contains.

With the goal of less than 5% of calories coming from carbohydrates on a strict keto diet, it’s important to know which fruits and vegetables will keep you in ketosis.

Here’s your guide to fruits and vegetables on the keto diet.

Here’s a list of 10 of the best keto fruit choices, along with the net carbs included in a serving:

keto friendly fruits

Most fruits contain too many carbohydrates to be consumed on a strict ketogenic diet. Berries are the main exception, as their high fiber content reduces the number of net carbs per serving. The other exceptions are fruits that are usually considered part of the vegetable family, such as avocados and tomatoes.

• Avocado: 4 g net carbs per avocado (216 g).
• Star fruit: 4 g net carbs per cup (108 g).
• Tomatoes: 5 g net carbs per cup (180 g).
• Blackberries: 6 g net carbs per cup (144 g).
• Raspberries: 7 g net carbs per cup (123 g).
• Strawberries: 8 g net carbs per cup (144 g).
• Grapefruit: 10 g net carbs per cup (110 g)
• Watermelon: 11 g net carbs per cup (154 g).
• Melon: 11 g net carbs per cup (160 g).
• Kiwi: 12 g net carbs per cup (106 g).

keto friendly vegetables

• Vegetables tend to be much lower in carbohydrates than fruits because of their low sugar content. However, there are some vegetables that should always be avoided when following a low-carbohydrate diet.

As a general rule, try to stick to vegetables that grow above ground. They generally have a lower carbohydrate content and tend to be the best keto-friendly choices. Subway vegetables (root crops) tend to be richer in carbohydrates, such as potatoes and sweet potatoes.

Here’s a list of 10 excellent keto-friendly vegetables for a low-carb diet, along with the net carbs included in a serving:

• Kale: 0 g net carbs per 1 cup (21 g).
• Spinach: 0 g net carbs per 1 cup (30 g).
• Bok Choy: 1 g net carbs per 1 cup (170 g).
• Celery: 1 g net carbs per 1 cup (101 g).
• Cucumber: 2 g net carbs per 1 cup (104 g).
• Zucchini: 3 g net carbohydrate per 1 cup (180 g).
• Cauliflower: 3 g net carbs per 1 cup (107 g).
• Asparagus: 4 g net carbs per 1 cup (180 g).
• Broccoli: 4 g net carbs per 1 cup (91 g).
• Green beans: 4 g net carbs per 1 cup (100 g).
• Green peppers: 4 g net carbs per 1 cup (149 g).
• Brussels sprouts: 4 g net carbs per 1 cup (88 g)

Keto overview

• The ketogenic diet supplements fat with carbohydrates to give the body the energy that carbohydrates usually provide. This change in diet-specifically, the reduction in total carbohydrate intake-will cause the body to go into a metabolic state called ketosis. When the body enters this state, it becomes efficient at burning fat for energy.

what os ketosis ?

Ketosis is a metabolic state the body enters in which there is a high concentration of ketones in the blood. When carbohydrates are restricted, insulin hormone levels drop and fatty acids are released in large amounts from the body’s fat stores. These fatty acids are transported to the liver, where they are oxidized and converted into ketones. These ketone bodies provide energy to the body.

The ketogenic diet provides several health benefits (rapid weight loss, reduced blood sugar and insulin levels, etc.) and can improve the symptoms of various ailments and diseases. Ketosis is an important part of this process.