The keto diet is a way of eating that minimizes carbs and encourages fat intake to make the body use fats as a source of energy. It is quite restrictive, putting out most fruits. As such, you may wonder whether you can include watermelon in the diet.
The ketogenic diet is popular globally as the quest for weight loss increases. It’s an eating pattern that minimizes carb intake and largely relies on fats. This way, the body is trained to use fats and ketones as the main source of fuels. Of course, following a keto diet with a specialist’s supervision helps you realize your weight loss dreams in no time. Nonetheless, the diet is restrictive and puts many fruits off the limit because of their high carb content. Is watermelon too an exception, or can it comfortably fit in the keto diet? Dive into this article to get the answer to this question.
The keto diet is productive but somewhat complicated
Strictly following the ketogenic diet under the supervision of a specialist helps you realize your weight goals. Of course, the results vary from one person to another, depending on gender, genetic makeup, one’s weight, and many other factors. Still, the results manifest, especially when you go through ketosis successfully. This describes a period when the body converts fats into ketones for energy. It can be uncomfortable, considering the serious side effects, including bad breath, low athletic performance, flu-like symptoms, headaches, increased palpitations, diarrhea, and cramping of leg muscles. The good news is that these symptoms disappear as fast as they appeared, and the body easily adapts to them, resulting in weight loss benefits.
However, many find the ketogenic diet complicated. As such, they give up the diet, especially at the onset of ketosis. Besides, the diet seems restrictive since it eliminates the common foods we typically enjoy because of their high carb content. Most fruits are equally excluded from the keto diet, which brings us to this article’s meat, is watermelon keto-friendly?
Watermelon is a great hydrator
Watermelon is commonly referred to as nature’s hydrator, and for every good reason. More than 90% of this summertime fruit’s total weight is water, making it ideal for hydration. Besides, the fruit is versatile, finding its way in many dishes, salads, dipping, and desserts. What’s more, you feel full after eating this fruit alongside other dishes or solely. Who wouldn’t like watermelon anyway?
Watermelon: the nutritional profile
Food specialists, dietitians, and researchers largely rely on the nutritional profile of foods, fruits, vegetables, supplements, and any other dietary component to determine their contribution to health. As such, exploring the nutritional profile is a must-do to establish whether it is keto-friendly. The breakdown below represents what you typically take in every time you eat a cupful of diced watermelon (about 154 g);
The breakdown shows that watermelon is low in calories, making it ideal for those dieting to burn more calories. Watermelon is also low in carbs compared to other fruits, having an 11.6 g total carb content. Of course, 0.6 g of this is fiber, translating into 11 g total carb content. Nonetheless, the fruit is high in glycemic index and may spike blood sugar levels shortly after taking it. As such, it may not be the best for those managing type 2 diabetes.
Is watermelon keto-friendly?
The answer to the question as to whether watermelon is keto-friendly largely depends on what you eat the entire day. The keto diet is restrictive, and it only takes a small mess to jeopardize it. Therefore, to know whether you can include watermelon in your keto diet and how much, you need to calculate your eating moves. For instance, if your recommended daily calorie intake for the ketogenic diet is 2,000 calories, you only need 25- 100 calories from carbs. As such, taking watermelon may mean that your entire carb allotment is taken.
How to fit watermelon in your keto diet without jeopardizing the plan
Have you decided to include watermelon in your diet and are just wondering how to safely fit the fruit in your keto eating plan without jeopardizing it? It’s simple and complicated at the same time. All you need is proper planning. For instance, since a normal serving (about 154 g) of watermelon has 46 calories, you might decide to take half the typical serving. This way, you will only be taking in 23- 25 calories from watermelon. If your total calorie intake from carbs for the day is 100 calories on the highest end, you will still be left with a whopping 75 calories for other carb-rich foods. As you do this, keep watching your weight to ensure that you are at par with your weight loss goals. Besides, reduce your portion sizes for every other carb food you take. Remember, it takes a lot of planning and calculated moves to make the keto diet work, but only a small mess to lose track.
There is a whole bunch of other keto-friendly fruits you can go for
If you think that watermelon might screw up your keto diet, you might as well give up the fruit. Nonetheless, this does not mean that you are left with no options; there is a whole bunch of keto-friendly fruits you can turn to. Besides, they are low to moderate in carbs but high in other beneficial components. For instance, avocadoes are low in carbs but heavily packed with beneficial fibers, fats, and vitamins. Lemons and lime are among the fruits with the lowest carb content but high in antioxidants and vitamin C. Besides, berries, including raspberries, blackberries, and strawberries, have moderate carb contents but are loaded with beneficial fibers.
The keto diet effectively helps one lose weight in a short time. However, it is restrictive and puts many fruits off the limit, leaving many wondering whether watermelon is friendly to the diet. The answer largely depends on your total daily recommended carb intake and how much of this is should come from carbs. Read the article to know how you can fit watermelon in a keto diet, as well as the alternatives to this summertime fruit.