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Living the amazing, low-carb, high fat lifestyle of nutritional ketosis, while still enjoying the freedom to consume fruit? YES, you found it. Here is a less than complete guide, including some things to keep  in mind, how to include any fruit, and finally a few of my favorite ways to consume fruit while eating Keto.

1. Be Flexible
Here you are, in the midst of, or considering a ketogenic lifestyle. You may have read up on all of the different ways of going about things, from keeping your carbs under 20g a day, to carb cycling, to zero carb, to keeping carbs between 50-60g every day. You may have heard things like, keep your protein low, lower your fat to lose weight, carb-up, eat a lot of fat, eat a lot of protein. But we can keep this in our minds. Nutritional ketosis, is when your body is burning fat, and using the ketones for energy instead of, or in addition to glucose. If you want to make this a lifestyle, and not your life you may want to be flexible. There will be celebrations, there will be beautiful delicious non-keto food. Be flexible, and find what works for your body. You can enjoy fruit, even it isn't a keto fruit. Whether it is in moderation within the macro-nutrients that work for your body,  as a carb-up,  as a healthy snack when it is the best option, or as a treat; you can enjoy fruit.
2. Low-Carb Fruit vs Other Fruits
When it comes to fruit, we can start by dividing fruit into two categories. Low-carb fruit, and other fruit. Obviously, most fruit contains carbs or sugar. And two categories is pretty simplified. However, today we will discuss those two categories. Fruit that is high in fiber, and low in sugar, is going to have the least effect on your blood sugar and in-turn ketosis. These are the fruits that I personally include in my meals the most often. I have found that being fat adapted, and after freeing myself from the jaws of sugar addiction, that I can consume quite a bit of low-carb fruit. Make sure that you aren't feeding the sugar monster, and if eating fruit causes cravings, maybe wait a little longer before including it, however eating these fruits should be very safe for your lifestyle. Now there is other fruit. Within this category, you generally will find that the fruit will either be high in glucose, or high in fructose. Many people can tolerate fruits like bananas, that are mainly glucose much better than fruits like apples and pears that are high in fructose. When introducing these types of fruits, be aware that they will spike your blood sugar, and also that it adds to your total carbs that day. As always, pay attention to how you feel whenever you eat a food that you haven't had ever, or in a while.
3. My Favorite Fruits
I really like blueberries, raspberries, and really
most berries. In general, berries are high in fiber, and they make a great addition to an otherwise fruitless green smoothie. Then there are savory fruits, like avocados, tomatoes, and bell peppers, cucumbers, and zucchini. The tomatoes and bell peppers are lower in sugar than sweet fruits, but if you use them in your cooking, it is important to keep in mind that they are fruit, and do have more carbohydrates than leafy green or cruciferous veggies. For me, that usually isn't an issue. But especially tomato sauce can add up quick if you are trying to stay very low-carb. Balance is key. Banana's are a yummy carb-up. I personally like them sliced lengthwise and fried in coconut oil. Their cousins plantains make a delicious substitute for potatoes as a starch every now and then. I recently tried guava, and they are delicious. With only about 5g net carbs, they are an amazing way to get some vitamin c. Now do you want one of my favorite, moderately low-carb smoothie recipes to use some of that fruit in? This awesome recipe will be revealed below!

PB&J Smoothie
Makes two servings

Ingredients:
2 cups packed baby spinach
1/2 cup frozen berries
1 scoop protein powder
1 can full fat coconut milk
1/4 cup nut or seed butter

Add all ingredients to your blender and blend until smooth. Enjoy!
Substituting the coconut milk is not suggested, as all the healthy fat and potassium is in this ingredient. You can add a natural sugar free sweetener if you need a little more sweet, or more berries for a carb-up.

 


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    My name is Asia, and I am a wife, a lifeguard and swim instructor, nutrition enthusiast, seasonal caterer, and recipe developer.

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