Can You Eat Cantaloupe On A Keto Diet
With less than 2 g of fibre per cup and close to 13 g of sugar per serving, cantaloupe has an acceptable quantity of carbohydrates per serving and is suitable for most keto diets despite its lacklustre fibre level. Sadly, that’s a little bit too high to be suitable for the ketogenic diet.
You can eat cantaloupe on keto as long as you are able to keep carbs in the daily limit of 30-40 grams, including seafood and low-carb cantaloupe. With those moderately high net carbs, you can only eat cantaloupe along with keto fruits if you are following a strict carb restriction of the other keto foods consumed along with this tasty fruit.
Although moderately carbohydrate and not a high source of fat, cantaloupe can be included on the keto fruit list. Since cantaloupe is on the higher side of carbs and contains very few fats, you should not eat more than 100 grams of this keto friendly fruit.
Similar to watermelon, cantaloupe has a few carbs that are a bit too high per serving size for easy daily enjoyment, but can be fine for keto in smaller amounts. It depends on your individual macros, but cantaloupe typically fits the lower-carb keto approach. Let us look more closely at the carbohydrates in cantaloupe, as well as ways to achieve its fruity flavors on keto.
While its fiber content is nothing to brag about, at less than 2 grams per cup, and it has nearly 13 grams of sugar, cantaloupe does have a reasonable number of carbs per serving, making it fine for most keto plans. Cantaloupe provides a number of important nutrients, including vitamin K. Cucumber is also a good choice on a ketogenic diet, with a carbohydrate content of only 3.63 grams per 100 grams. With a net carb count of 11.2 grams in every cup (156 grams), cantaloupe can be included on a well-planned ketogenic diet. Cantaloupe — While berries are known to be a top fruit on a low-carb diet, cantaloupe is a great option as well, providing a whole seven grams of carbohydrates and around six grams of net carbs (per one-half cup).
As a general rule, any fruit that has less than 12 grams net carbs per 100 grams is fine to eat as a treat on the keto diet, provided that the serving size is reasonable. A person following a keto diet for a medical condition, like epilepsy, should keep the total carbs below 20 grams. Fruits that are high in fiber are typically low in net carbs and are fine to consume in a keto diet. Strict keto diets allow only 20-25 grams of net carbs daily (net carbs are total carbohydrates minus fiber, as you cannot digest fiber), so each carb eaten brings you closer to falling out of ketosis and destroying the diet.
That is why it is important to know what fruits contain the least amount of carbs, so that you can make choices that fall within your daily carb allotment. It is less about which particular foods you are eating and more about how they contribute to your total carbohydrate intake for the day.
On a Cyclical Keto diet, rather than simply eating carbohydrates around your workouts, you are making one or two days per weekhigh-carb days. Some are also high in fiber, which is an indigestible type of carbohydrate and does not count towards your overall carbohydrate intake for the day. As such, many higher-carb foods are considered out-of-limits for keto, including some types of grains, starchy vegetables, legumes, and fruits.
Fruits are notoriously carb-heavy, so you would think that the nature candy would be off-limits on a trendy, high-fat, low-carb ketogenic diet. Fortunately, watermelon is relatively low in carbs when compared with other fruits, so it is fine to enjoy it as part of your ketogenic diet. One cup of diced watermelon contains 10 grams of net carbs, not too bad for a fruit, but it certainly could interfere with ketosis if you overdo it.
Sweet fruits like watermelon do have way more sugar than lemons and limes, sure, but nobody is going to sit around eating lemons as their keto snack. While avocados, lemons, and limes can all be enjoyed relatively freely on a keto diet, other fruit options, such as citrus fruits and melons, generally have to be eaten sparingly. That is, two lower-carb fruits, avocados and tomatoes, can be eaten somewhat more freely on a ketogenic diet. With their substantially lower carb counts compared to many other fruits, tomatoes are an easy addition to a well-balanced ketogenic diet.
A person may still benefit from including these fruits on several other diets which are less restrictive on carbohydrates. However, believe it or not, there are certain fruits you can still include in your keto meal plan, with some strategy. To help keep things a bit less confusing, we have compiled a guide on which fruits you can eat on keto, and which ones are best to avoid. Below, we take a closer look at some of the best keto fruits to eat on the low-carb diet, as well as which ones you should avoid.
To help you understand which fruits can be fit on your keto diet, we created the below graphic, which has some low carb fruits, their respective net carbs per 100g, and an average serving size for certain low carb fruits. If you decided that keto is good for your health goals, and want to include fruits in your eating plan, go for fruits that contain the lowest net carbs, which is the total carbohydrate amount in a fruit, minus the fiber content (since fiber cannot be digested by the body), according to the popular Atkins diet website. If you are following the keto diet, you cannot have huge portions of these fruits, but they would be a perfect choice for your macros for a moderate-carb diet.
Fruits that are OK to eat on the keto diet include strawberries, cantaloupe, raspberries, lemons, star fruits, tomatoes, and watermelon. Kiwis — or Kiwifruit — are great for increasing your Vitamin C, but with that said, compared with similar Vitamin C fruits for the keto diet, such as strawberries or oranges, Kiwis — or Kiwifruit — are higher in carbohydrates. Fruit Portion Net Carbs Cherries 1/2 c. 10.4g Peaches 1 fetus 13g Apples 1 medium apple about 23g Oranges 1 medium orange about 14g Bananas 1 banana about 25.5g While the fruits on this chart might not work well on the keto diet, they are healthy and nutrient-dense.
By eating in this manner, you are likely to have 5-10 grams of net carbs left over in a 100-gram portion of low-carb sweet fruits like raspberries, strawberries, starfruit, and watermelon, all of which do not hinder ketosis. To meet the carbohydrate needs for a day, you will want to include small portions of cantaloupe into your routine. On a keto diet, you get just five to 10 percent of calories from carbohydrates in order to remain in ketosis – that is, the state in which your body burns fat for energy instead of carbohydrates.
Can you eat watermelon or cantaloupe on a keto diet?
A watermelon, which has just 46 calories per cup of diced fruit, is a tasty and light option to satisfy your craving for fruit when on a ketogenic diet. Although it doesn’t have a lot of fibre compared to other melons, the high water content keeps calories and carbs under 12 g per cup.
Is peanut butter keto?
Although it’s preferable to stick with pure varieties devoid of additional tastes and sweeteners, peanut butter may absolutely be used in a ketogenic diet. Another excellent option that has a little lower carb count is almond butter. Furthermore, if you’re attempting to lose weight, you should be aware of the size of your portions.
Can you eat salad on keto?
Salads are ideal for packing on protein while staying on the keto diet because the keto diet is low in carbs. From egg to cobb, these keto-friendly salads are the ideal side, main course, lunch, or dinner for any diet. Interestingly, people report losses ranging from 1 pound (0.5 kg) to 10 or more pounds within the first week (5 kg). The more fluid retention you lose after starting keto, the more likely you are to lose weight.