Is Watermelon Ok On A Keto Diet

Fruit Might Cause Bloating And Indigestion

Can We Eat Watermelon on Keto Diet? Dr. Berg

As alluded to earlier, fruit contains large amounts of a simple sugar known as fructose, which is digested a bit differently than other simple sugars.

Fructose can cause indigestion, abdominal cramping, and bloating due to poor absorption in the lower gastrointestinal tract.

Moreover, the fruit we consume nowadays tends to be much larger in terms of size, meaning as a whole, we are eating more and more fructose. Not to mention the additive high-fructose corn syrup in many processed foods these days.

Now, bloating and indigestion wont intrinsically hinder weight loss. However, these symptoms can still lead to frustrating results and poor body image in chronically bloated people and experience gut distress. Fortunately, there are probiotics for gut health.

Starchy Vegetables And Sugary Fruit

Since carbohydrates and sugar must be restricted, both of these naturally occurring sources must be limited in tight moderation to maintain ketosis. Starchy vegetables contain more carbohydrates than others, namely corn, potatoes, beets and yams, among others. On the other hand, some fruits are inherently sweet and can impede your progress towards ketosis you’ll need to cut bananas, mangos, pears, and raisins altogether.

Most Frequently Asked Questions

Is it OK to eat watermelon on a low carb diet?

Watermelon contains lower net carbs content than other fruits. So, you can eat a larger portion of watermelon than other fruits as long as net carbs content is below 15g net carbs.

How many carbs in watermelon?

100g watermelon contains 7g net carbs. 1 cup watermelon contains 11g net carbs. 1 medium Melon contains 242g net carbs. 1 large melon watermelon contains 453g net carbs.

Does watermelon kick you out of ketosis?

It is not necessary that watermelon will kick you out of ketosis. Just stick to daily carbs limit on keto diet, which is 20-50g net carbs per day.

When should you not eat watermelon?

You should not eat watermelon during bed time. Simply dont eat watermelon after 7pm. If you are on keto then only eat after adapting ketosis fully.

Is Watermelon good for weight loss?

90% of watermelon weight is water. It is one of the best fruits to lose weight when you eat it, you gain less calories but at the same time it makes you feel full. 100g watermelon contains just 30 calories.

Is watermelon full of sugar?

Actually watermelon is full of water and fructose. If we looked at glycemic load, it is 4, which is low. It wont spike your blood sugar level after eating it. You just need to stick small servings. Increasing servings also increase glycemic load.

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Can You Drink Diet Coke On Keto

Can you drink soda on the Keto Diet? No, but diet soda is OK on keto in moderation. Unsurprisingly, regular soft drinks are out, as a single 12-ounce can of Pepsi has 41 grams of carbohydrates. If you want to satisfy your soda craving, youll have to opt for diet sodas, which use artificial sweeteners.

The Benefits Of Eating Watermelon

Can We Eat Watermelon On Keto?

With its high nutrient content, watermelon is very healthy. Some of the benefits of eating watermelon include:

Hydration watermelons contain a lot of water, so they can help keep you hydrated even if you dont drink a lot of fluids.

Anti-Cancer watermelons are high in cancer-fighting compounds, including lycopene and beta-carotene.

Better heart health high in potassium, eating watermelons may help relax blood vessels for easier blood flow and lower blood pressure, leading to a lower risk of heart disease.

Anti-inflammatory watermelons are high in anti-inflammatory compounds. Inflammation is a leading cause of chronic illness.

Better eye health the lycopene and vitamin A in watermelons is very good for your eyes and could lessen macular degeneration.

Faster recovery after exercise and less muscle soreness watermelons are high in L-citrulline, which is a common ingredient in pre-workout supplements. Its an amino acid that may boost exercise performance and enhance recovery.

Treatment of erectile dysfunction the L-citrulline in watermelons may increase blood follow to the penis and could be a viable alternative to ED drugs, such as Viagra.

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Low Carb Watermelon Recipes

Sure, you can eat plain old watermelon. Its a healthy snack. Shoot your shot.

But how about taking watermelon all the way to its true potential and using it in some keto-friendly meals and snacks? Try out these recipes gotta catch em all!

  • Watermelon smoothie. Eating watermelon is so last year we want to drink it! Start your day off *perfecto* with this smoothie, which is low carb, refreshing, and ridiculously easy to make. Its perfect for summer days or evenings in the sunshine.
  • Watermelon salad. It might seem like the obvious route, but you cant go wrong with a watermelon salad. Itll fill you up while keeping you nicely under your 50-g limit. And why have watermelon as a snack when it can be a main meal? This recipe adds vinaigrette and crispy prosciutto for flavor and comes in at a mere 4.5 g carbs.
  • Watermelon pizza. Dessert pizza made from watermelon alert! Its low carb, healthy, full of fruits and flavor, and makes for a stunning dessert. If youre hosting a party, this gives you that crucial low carb option.
  • Watermelon popsicles. Who doesnt love a popsicle in the summer? And theres no reason you should miss out. This recipe is natural, sugar-free, and looks the part on Insta.
  • Watermelon cocktail. Yeah, you may be on a keto diet, but that doesnt mean you cant enjoy yourself! This refreshing cocktail is low carb and alcohol-optional. If youre hosting a party, youll probably find that everyone else wants one, too.

Who Should Not Consume Watermelon

To state the obvious, if you are allergic or have a sensitivity to melons, you should not consume watermelon. Additionally, because of the fructose quantity watermelon can impact blood glucose levels more severely in those who are more insulin resistant .

Furthermore, watermelon is considered to be a higher FODMAP food. This means that it can cause irritations and GI disturbances in individuals who have digestive conditions. For example, individuals with IBS , SIBO , Chrons disease, and ulcerative colitis.

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My Take On Low Carb Keto Fruit List

While on a keto diet you have to give up many foods but not these juicy fruits. Just keep a track of the amount you are engulfing.

It is very important to know the list of keto fruits for keto diet beginners.

Keto diet beginners should keep a track of the carb content of each of these keto fruits.

We all know that the ketogenic diet is becoming more popular in recent years. One of the most important parts about following this type of high-fat, low carbohydrate eating plan is ensuring you eat enough fruit for your body to stay healthy and energized throughout the day.

For those who dont have time or access to many fruits during their regular routine, we recommend adding these keto-friendly options to your grocery list today!

Calories Indifferent Types Of Melon

Is It Okay To Eat Melon On Keto? Dr.Berg

The chart below breaks down the nutritional value of each melon by type, based on a 1 cup Serving. You might wish to cut your portion size lower on Keto and only consume a 1/2 cup serving, in which case the nutritional values below will be cut in half.

Keep this chart handy when picking a melon, so that youll be better aware of the calories, as well as the carb, fiber and sugar conent in grams of each type of melon on the market.


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Is Watermelon Keto Carbs In Watermelon

    On keto, not all food is all you can eat some choices need a closer look at carb counts, especially carbs in fruit! So, is watermelon keto friendly enough to make the cut? How many carbs in watermelon? Well go over the surprising answer here, plus various ways to enjoy the sweet flavor of watermelon on keto.

    New to counting carbs or keto? Learn the keto diet basics here and grab my to make it easy.

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    Does The Nutrition Of Watermelon Fit With A Keto Diet

    Its nutrition can fit with a keto diet you just need to eye on the servings you are taking.

    1 cup of watermelon contains 11g total carbs and 9g sugar or 100 g watermelon contains 7g carbs and 6g sugar, according to USDA Food Composition Databases.

    92% of its weight is due to water content. It is also low in calories. It is high in vitamins A and C. it is also a great source of magnesium and potassium

    Watermelon content per 100g, according to USDA Food Composition Databases

    • Carbs 7.55g
    • Calcium 7mg
    • Magnesium 10mg
    • Potassium 112mg
    • Vitamin C 8.1mg
    • Vitamin A 569IU

    Watermelon also contains other vitamins and minerals such as thiamine, vitamin B6, riboflavin, niacin, folate, pantothenic acid, magnesium, zinc copper, selenium, lycopene, betaine, and choline. Watermelon contains lycopene more than any other fruit.

    When To Avoid Watermelon On Keto

    Is Watermelon Ok For Keto Diet

    You can eat a slice of watermelon on a keto diet.

    But, there is a certain time on a keto diet when you should not even think about eating watermelon.

    If you are still trying to get into ketosis then you should completely avoid watermelon.

    Watermelon can slow down your speed to get into ketosis and you want to keto into ketosis as fast as you can.

    The slower you get into ketosis longer the keto flu symptoms stay. It is low in carbs, but at the same time, its GI is also high.

    Small blood glucose spikes can slow down the ketosis process, even shut off the ketosis process completely.

    Before eating watermelon in a ketogenic diet, make sure you are in ketosis fully.

    For this, you can test the ketone level in your body. You can check ketone in blood, urine, and breath.

    But a blood test is considered more accurate.

  • Partial ketones 0.5 mmo/L. This means you are not in full ketosis yet. It is not the right time to add carbs to your diet.
  • Optimal ketosis 1.5 3.0 mmo/l. This means you are in optimum ketosis. You can test your carbs tolerance limit and try to add some carbs to your diet. This ketone zone is optimal for weight loss.
  • Only eat watermelon if you are in optimum ketosis or your blood ketone level more than 1.5 mmo/l.

    Otherwise, restrict watermelon completely.

    One more thing if your metabolism is slow and your lifestyle is sedentary, avoid watermelon. It can mess with your ketosis.

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    What Fruits To Eat On A Low

    If youve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content , according to the website for the popular low-carb Atkins diet. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Dietitians recommend reaching for the following fruits.

    What Fruit Is Highest In Sugar

    Which Fruits Have the Most Sugar?Scroll down to read all. 1 / 13. Mangoes. 2 / 13. Grapes. A cup of these has about 23 grams sugar. 3 / 13. Cherries. Theyre sweet, and they have the sugar to show for it: A cup of them has 18 grams. 4 / 13. Pears. 5 / 13. Watermelon. 6 / 13. Figs. 7 / 13. Bananas. 8 / 13. Less Sugar: Avocados.More items

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    Low Carb Berries: Natures Low Carb Candy

    By low carb berries, I mean blackberries, raspberries, and strawberries. Though these are a bit higher in carbs than avocados and tomatoes, a small portion is all it takes to boost the flavor and antioxidant content of your favorite keto-friendly breakfast or dessert.

    When incorporating them into your meals, make sure you consider their carb counts in the context of your daily keto carb limit.

    Can You Eat Watermelon On The Keto Diet


    There is no doubt that watermelon is one of the best-tasting and refreshing fruits out there, which is perfect for summer days. But, when you look into the table of nutritional information you can see that 100 grams of raw watermelon contain 7.15 grams of net carbs.

    To put this into perspective, 100 grams are less than half of a medium-sized slice of watermelon, and that contains close to half of the daily carbs of a strict keto dieter.

    On top of that, watermelon has a high GI value of 76 ± 4, which means that it raises blood sugar and insulin levels fast after absorption. This means that it can definitely kick you out of ketosis or prevent one from starting.

    So, with that being said, watermelon is not ketogenic and it is not recommended for those on a strict keto diet. If you are on a low-carb diet or not on a strict keto diet, and you still want to eat watermelon, you can fit it into your carbs with careful planning.

    Bottom Line

    How many net carbs does watermelon have?

    Watermelon has 7.15 grams of net carbs per 100 grams.

    Is watermelon keto-friendly?

    No, watermelon is not strictly keto-friendly as it contains almost half of the daily carbs of a strict keto dieter and it has a high GI.

    While watermelon is a great way to satisfy your sweet tooth while rehydrating and refreshing yourself, unfortunately, its sweetness does not fit into the strict keto diet and it should be avoided.

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    Low Carb Popsicles Using Keto Friendly Fruit

    Who said ice pops have to be filled with sugar? All you need is the right mold and keto-friendly ingredients to create a healthy, keto-friendly version of this common childhood favorite. Oh, and dont forget about the berries!

    Here are our two favorite keto fruit popsicles for you to try:

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    A Primer On The Keto Diet And Ketosis

    First, its important to understand how keto may help you lose weight. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, youre usually taking in 50 grams or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, CDCES, a nutritionist based in New York City. While several variations of the keto diet exist, the standard approach to this plan requires you to take in about 70 to 80 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs, according to the Cleveland Clinic.

    Because some fruits have more carbs than others, knowing which ones to avoid is key for accelerating weight loss and reaping other possible benefits of keto. Just know that large, long-term, randomized controlled trials on the keto diet are limited, so its unclear whether keto is safe and effective to follow for the long haul, according to Harvard Medical School.

    Also important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding, according to a recent review.

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