When you’re new to the Keto diet, the grocery store can feel like enemy territory, with hidden carbs everywhere just waiting to make their way into your cart and throw you out of ketosis. If you’ve done some research or partake in our weight loss program, then you probably already know the basics: limit carbs, get adequate protein, eat plenty of healthy fats, and avoid processed junk.
It may seem like a lot at first. The first week or two of cravings can be tough for most people, just seeing food could make your mouth water and truth be told, it is an ongoing challenge – but it gets easier, we promise!
One common mistake we want you to keep in mind is eating too much fruit! Now most people think it’s okay to eat because it’s nutritious and full of essential minerals. However, most fruit is very high in sugars and carbs, so they’re not recommended on Keto. Fortunately, there are a select few types of fruits that are lower-carb and Keto-approved.
Stick to fresh blueberries and enjoy them sparingly, in half a cup or fewer servings throughout the day. While dried blueberries taste delicious, they can derail your ketosis and set your whole diet into disarray, thanks to loads of carbohydrates and sugar. Processed blueberry products are equally as unhealthy. So instead, stick to the fresh stuff instead.
Avocados are full of healthy fats and low on carbs, making them a super keto-friendly fruit that you can snack on anytime. They have less than two grams of carbohydrates for every 100 grams of fruit. Medium avocados are roughly 150 grams, so you can snack and slather avocado on pretty much anything you want.
Strawberries have a bit higher carb count than most of the fruits on our list. Still, their incredibly high amount of antioxidants and fiber make them an excellent addition to any diet. Snack sparingly on strawberries to make your heart healthy and shield you against diabetes and cancer. In addition, strawberries can help keep the munchies at ease because they’re water-dense and fiber-rich. As a result, you’ll feel full, hydrated, and totally satisfied.
It’s hard to overemphasize how well coconut fits into a keto diet. This fruit yields rich, dense milk and has sweet and robust flesh that’s naturally low in carbohydrates. With high fiber, tons of good-for-you fat, and a roster of vitamins and minerals, coconut can help you fuel your ketosis with good energy and give your diet a nice kick of flavor.
A few other keto friendly fruits include lemons, limes, and berries such as blackberries and raspberries.
Keep your intake in moderation and limit dried fruits, fruit juices and high-sugar fruits like bananas, grapes, mangoes, grapefruit, and pineapple. It’s a good thing to be able to enjoy the occasional serving of keto fruit to satisfy your sweet tooth and curb cravings in place of other high-sugar treats. Alternatively, try adding them to smoothies alongside healthy fats, proteins, and non-starchy vegetables for a nutritious start to your morning.