7 Fruits that are Healthy and Suitable for the Keto Diet

The keto diet is almost similar to the Atkins diet and a low carbohydrate diet which reduces carbohydrate consumption and increases fat consumption, with moderate amounts of protein intake.

The purpose of consuming high amounts of fat in the keto diet is for the body to reach the condition of ketosis. Under these conditions, the body will burn fat as the main source of energy. Fat will also be converted into ketones in the liver, thus providing energy supply for the brain.

For those of you who are interested in the keto diet, you must be willing to reduce the consumption of carbohydrates every day in large enough quantities. The standard keto diet (standard ketogenic diet) is with a diet of 75% fat consumption, 20% protein consumption, and 5% carbohydrate consumption.

While the high-protein keto diet has a higher portion of protein consumption. The diet that is applied is 60% fat, 5% carbohydrate, 35% protein. In addition, there are also other types of keto diets that are more commonly carried out by athletes or bodybuilders, namely the cyclical ketogenic diet (CKD) and the targeted ketogenic diet.

Fruits for the keto diet are low in carbohydrates

There are some people who say that the ketogenic diet can lose weight in a short time. However, this diet does not free you to eat all types of fruit. Because there are some fruits that are high in sugar and carbohydrate content so that they can conflict with the principle of the keto diet. What are the fruits for the keto diet that are recommended for daily consumption?

1. Avocados

Avocado is a fruit for the keto diet which is often recommended in this diet program. The reason is according to the USDA's National Nutrient Database, half an avocado contains 15 grams of healthy fat and two grams of carbohydrates that are good for the heart.

According to nutritionist Lindsey Pine MS, RD from the University of Southern California Hospitality, a whole avocado contains three grams of fiber containing 12 percent fiber, folic acid, vitamin K, and vitamin B5 that can meet the body's nutritional needs. Lindsey Pine also added that avocados contain sterols which are useful to help reduce cholesterol levels in the body.

2. Olives

Besides being often used for beauty treatments, olives can also be used as fruit for the keto diet. Olives contain 115-145 calories per 100 grams, or about 59 calories. In addition, the fruit for the keto diet also consists of 75-80 percent water, 11-15 percent fat, carbohydrates, and a small amount of protein.

3. Coconut

One and a half cup of grated coconut meat contains 13 grams of unsaturated fat and only 2.5 grams of carbohydrate. Coconut fruit is often extracted into oil and is often recommended for use in the keto diet food mixture. Well, you can also use whole coconut meat as a snack in the keto diet.

4. Lemon

Fruit that feels acidic and refreshing and rich in vitamin C is a fruit that is beneficial for the body. For the keto diet, lemons have antioxidant benefits to prevent disease and keep the immune system strong during the keto diet. Lemon also contains iron which can help the production of red blood cells.

5. Blackberry

Blackberry is a fruit that has a considerable amount of fiber, almost about 2 grams of fiber in a quarter cup size. In addition, in 100 grams of fruit for the keto diet you can meet up to 35 percent of vitamin C for the body, vitamin A to 4 percent, iron by 3 percent, and magnesium and potassium up to 5 percent.

Consumption of blackberries as a topping in a yogurt snack without flavor or made a mixture of smoothies with other low-carb fruits.

6. Mango

The fruit of the expected harvest season is a fruit that has a high natural sugar content but is easily broken down in the blood. Please consume mango as a fruit for the keto diet which contains about 46 grams of kabohhid. However, mangoes should not be consumed too much in a day.

7. Strawberry

Fruit that tastes typical of this sweet and sour may be your choice when undergoing the keto diet. A quarter cup of strawberries only contains about 2 grams of carbohydrates, so it could be a fruit choice for a safe keto diet.

In addition, strawberries are rich in antioxidants and fiber that the body needs to maintain its function.

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