Can You Eat Watermelon On A Keto Diet?

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Well it's still warm in some places and it's going to be summer in Australia, so the question is can you eat watermelon on a keto diet?

A keto diet is when you lower your carbohydrate intake so your body goes into ketosis. Your liver starts to burn stored fat because you do not have enough sugar to burn. If you add too many carbohydrates to your diet you can kick yourself out of ketosis and you won't lose weight as efficiently as you can when you are on a low carb diet.

So the question remains how many grams of carbohydrates are there in watermelon?

On a keto diet, one tries not to exceed eating more than 25-50 grams of carbohydrates per day.

A serving of two cups of this delicious fruit contains 22 grams of carbohydrates, 18 grams of sugar, and 2 grams of fiber. This amount of sugar with 22 grams of carbohydrates can raise your insulin level and stop your production of ketones.

It may not be a recommended food option for a person on a keto diet, however, if you compromise and eat only one cup of watermelon you will be having between 11-12 grams of carbohydrate per serving and then you can enjoy this delicious summer food which is relatively low in calories. Plan ahead and save your carb consumption for a treat.

It would be hard to maintain a keto diet and eat lots of fruit.  Fruit generally has a sugar known as fructose which is high in carbohydrates and lots of nutrients, fiber, and minerals.

This does not mean you can not eat any fruit. Knowing how many carbohydrates are in a particular fruit can give you the knowledge you need to avoid certain fruits and eat others in moderation.

As an example, berries are a good keto fruit choice occasionally because they tend to have lower sugar content and you tend to eat less of them.

Fruit


Watermelon
Peaches
Blueberries
Strawberries
Cantaloupe
Avocado
Honeydew

Serving


100 grams
100 grams
100 grams
100 grams
100 grams
100 grams
100 grams



grams of Carbs


11 grams
12 grams
14.5
8 grams
8.2 grams
8.6 grams
9 grams

Vitamins/Minerals


Vit A
potassium
antioxidants
Vit C and potassium
Vit A and C
monounsaturated fat
potassium and Vit C

Some fruits you may wish to  avoid while you are on a keto diet :

  • One banana has about grams of carbohydrates, fiber, and potassium.
  • Only one ounce of raisins has 22 grams of carbohydrates.
  • Mango, a cup contains 28 grams of carbohydrates 
  • One Pear has 28 grams of carbohydrates 
  • Two dates have 36 grams of carbohydrates

The keto diet generally consists of eating protein, including full-fat dairy products, meat, fish and poultry, leafy vegetables and non- starchy veggies, (avoiding the starchy vegetables like corn and potatoes), nuts and oils. Carrots, beets, and squash should be limited as well.

Generally, the standard keto diet recommends 75% fat, 20% protein, and 5% carbohydrates. Most people on the keto diet aim to eat no more than a maximum of 25-30 grams of carbohydrates total per day. It takes a few days to get into “ketosis” where your body changes from being a sugar burner to a stored fat burner.

It usually takes a few days on the diet to reach a state of ketosis. Two ways you can check your for ketones is one using urine test strips or two, using a blood monitoring home test kit but that requires pricking your finger.

This does not mean that a small bite of watermelon will kick you out of ketosis, (only one small bite), use your judgment.

There are some fruits you should avoid and most fruit juices. For instance, there are 23 grams of carbohydrates in one 8oz.glass of orange juice, and 25 in unsweetened apple juice. Cranberry juice for a one-cup serving has 34 grams of carbohydrates, one cup of grape juice has 37.5 grams of carbs. Grapefruit juice a once cup serving has 22 grams of carbohydrates.

If you decide to drink alcohol on your keto diet you may be pleased to know that some vodka has light fruit flavorings. Vodka generally has no carbohydrates but it can affect your weight loss and slow it down because alcohol is burned before fats and sugars in the body.

If your weight loss on a keto diet stops because you are drinking alcohol, even zero carbohydrate alcohol, that is a signal that you should avoid drinking alcohol on a low carb diet plan. It is not recommended to drink more than one drink per day for women and two drinks for men.

Smirnoff vodka for example just came out with Cucumber and Lime, Strawberry and Rose, and Watermelon and Mint. Coke a Cola’s Dasani Sparkling Watermelon has no alcohol, carbs or calories so it may be a great option for getting your watermelon taste fix when you are on a keto diet.

Schweppes also introduced some fruit-flavored Sparkling water beverages with 0 calories and 0 carbs. So far they have not made a watermelon flavor but they do have black cherry, pomegranate, raspberry-lime, lemon-lime, and pink grapefruit.

As of November 2018, Harvard Medical School could not recommend the keto diet for the long haul. They just do not know yet. According to Kathy McManus, director of the Department of Nutrition at Harvard- affiliated Brigham and Women’s Hospital:

 "The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe,"

People generally use the diet to help them drop the weight they need to lose.  Before you go on any diet plan it is important to check with your doctor especially if you have Type I or II Diabetes who are on medication, those at risk for heart disease, kidney disease, and of course, pregnant and breastfeeding women.  

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