* The outcomes of this diet depend on the person's individual predispositions and cannot be guaranteed in every person. We advise you to consult your doctor before you start a diet programme.
Fruit in keto-diet? Take Fruit with Caution!
Suppose there’s a proper heatwave and you’d love to just reach out for a piece of refreshing fruit. After all, it’s healthy, and won’t make you fat. Or can it?
If, like me, you grew up in a village, you can well imagine how lovely it is to pick a handful of dewy raspberries in the morning or pluck a freshly ripened plum on a hot afternoon. The last such time, you’d have found me lolling about, my lips smeared with blueberries, on a weekend jaunt around the woods. I ate half a jar of them! I got properly pepped-up with vitamins, and in terms of keeping my waistline it was definitely better than gorging on ice cream from some kiosk. It’s all well and good, unless you’re on a diet. Because if you are trying to lose weight, you need to treat fruit with a lot more caution!
Watch out for fructose!
Most varieties of wild berries and fruit do quench some thirst on a hot day, while containing a lot of vitamins (A, C, E, and group B vitamins), minerals (iron, calcium, potassium, magnesium), proteins, fibre, as well as enzymes including pectin, which all contribute to bodily health and better digestion. But there’s also fructose, a fruit sugar which, while not raising your blood sugar as much as a common sweetener, also has one major drawback. ‘It tends to get stored as fat reserves, both in the liver and beneath the skin’ says nutritionist Jirka Skála, pointing out the underhandedness of fructose, and in the process also telling us why any kind of fruit (except lemon and olives) should have no place in the first phase of a keto diet. However, once you have sailed through the initial period, you can reward yourself with some varieties, preferably in season and grown locally. Which ones would they be?
Fruit that won’t add to your waistline
‘Well, berries are rich in antioxidants and poor in calories. The same goes for fruits with stones, like peaches, nectarines, cherries, cherries, plums. Mind that you eat them only in reasonable amounts (one or two or just a handful of berries per day), switching between sorts and thinking of them as your dessert’ exhorts our nutritionist. Keep mindful of your total daily intake of carbohydrates. And if you can’t resist some fruity delights, reduce your consumption of vegetables accordingly. The bottom line: For instance, if you add 50 g of blueberries to your breakfast and another 50 g of strawberries to your snack, you’ll need to eat 100g less vegetables.
Can I have a banana after exercise?
So you haven’t just been making the right moves for better eating, but have been moving your body more, too? Excellent! What if, after some prolonged activity you feel peckish and there’s a healthy-looking banana eagerly awaiting in your backpack? If you’re on a protein diet, you should consider this kind of fruit your nemesis, because it contains such a blast of carbohydrates as to take your body out of ketosis in an instant. On the other hand, after more demanding physical activity, you need to refuel, and can safely do so with a protein drink or some protein bars.
Fruit drinks. They’re a chapter in their own right!
Needless to say, for drinking, especially in summer, pure and uncarbonated water is simply the best. When it comes to juices, they can contain a lot of hidden added sugar, and just a few sips could put an end to your diet. So do always carefully read the label of contents. You’ll do better to crunch into a green apple (but only toward the end of your ketogenic diet, because it has only about 15 g of sugar in it, roughly the same as one wafer bar). Are fruit drinks something you’d rather not give up? Then the safest, and let’s make no bones about it, the most stylish option will be to quench your thirst with a sugar-free protein smoothie. You can make up this satisfying drink for breakfast or as a substitute for fruit snacks. It will refresh you, and fill you up as well!
Dried fruit is concentrated fruit
Is there a bag of dried apples or apricots winking enticingly at you? Do they look like dietary food to you? Actually, the opposite is true: Through drying, the fruit has lost its original volume, and so up to four times more of it is needed to top up with. Not to mention how sneaky manufacturers like to add more sugar to such snacks – as well as other additives. So do always check the label with the energy values and take a look at the pack contents. ‘Organic dried apricots are brown. If you are met with an amber glow, it means they’ve been treated with sulphur dioxide, which is E220, and best avoided’ is how Jirka Skála from KetoDiet sums it up.
Power in combination: Don’t expect fruit to keep you sated for long. So why not try mixing it with white yogurt or unflavoured cottage cheese, in the morning or no later than the afternoon. You’ll delight your taste buds and in addition to vitamins you will also get the benefit of proteins to keep you going in the following hours.
Written by: Eva Šprincová
Photo credits: Unsplash, KetoDiet