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How fruit may slow your weight loss program
I had a good question recently about eating fruit and being on a keto diet. Now I like fruit, but it is problematic on a keto diet. Remember , fruit contains fructose which is a form of sugar. Animals use fruit to fatten up for the winter. The same thing will happen to you if you eat too much fruit. Lets use an apple for example. An average apple has 25 grams of carbohydrates. If you subtract the fiber in the apple you end up with 20 gram net carbs. The average person needs to stay below 50 grams of carbs per day if they want to stay in ketosis. So, if you eat 2.5 apples in a day you will probably be out of ketosis. Now , that is a person that can handle 50 grams of carbs. Some people, me for example, have to be less than 30 grams in order to stay in ketosis. Other people can eat up to 100 grams. It all depends on you personal level of carb tolerance.
Avocado is very Keto
My favorite fruit is avocado. Half of one has a net carb of 2gm. It helps with satiety because of all the monounsaturated fat in it. I eat this with just about everything to help keep my fat content up there.
My next go to fruit are berries. Raspberries, blackberries, strawberries will give you anywhere from 6 to 8 net carbs for a full cup of the fruit. I love these and add them to salads or just eat them by themselves.
Fruits to avoid on a keto diet
Now for the things I avoid. I do not drink any fruit juices. When you drink a fruit juice you lose the benefit of the fiber which makes the net carbs less. For example, no difference between drinking a coke or a glass of orange juice. The one other fruit that I avoid is bananas. I admit that I love them and used to make shakes out of them, but being a diabetic means I have to stay away from them. I also love mango, but that also went away for me.
When to eat fruit when on a ketogenic diet
I tend to eat fruit in the summer when they are in season. I also tend to eat them in relation to working out because I know my body will use up the carbs rapidly. I like to exercise in a fasted state and eat the fruit immediately after the workout. If you are currently doing an induction to get into ketosis you definitely want to avoid fruit. Also , if you are in an inactive time of year such as the winter you might want to avoid fruit as well.
I hope this helps you with eating fruit. Just remember, fruit is nature’s dessert.
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Siegfried Emme , FNP
Loveland Medical Clinic
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