Can I eat pineapple on keto?

In this article we are going to answer can I eat pineapple on keto, what is keto, what you can eat on keto, what you should not eat when on keto, what are the risks of doing keto, and how to safely follow a keto diet. 

Can I eat pineapple on keto?

No, pineapple should not be eaten when you are on the keto diet. Pineapple is a fruit that is considered high in sugar. 100 grams of pineapple can provide about 15 to 20 grams of carbohydrates. If you eat just a small amount it won’t mess with your ketosis but keep in mind that pineapple is very easily overeaten. 

What is keto?

Very low carbohydrate diets are referred to as keto or ketogenic diets. The basic concept of the ketogenic diet is that you should consume all of your calories as fat and protein. In this diet, your body gets most of its energy from fat.

When following a ketogenic diet, you must eliminate all carbohydrates, including white bread, soda, pastries, sweets, and high-carb fruits and vegetables.

The Keto diet is effective when you consume less than 50 grams of carbohydrates per day because when your body runs out of its primary energy source—carbohydrates—it switches to burning fat. This “ketosis” process usually takes about 4 to 7 days to be reached. 

Weight loss is the sole goal of the entire procedure. In order to prevent your body from using the proteins in your muscles as energy, you must consume adequate fat in your diet. Otherwise, you risk losing muscle mass. 

What you can eat on keto?

​​When on the keto diet, you should concentrate on eating protein and fat. To maintain a healthy diet without experiencing any negative consequences, try to eat as simply as you can with a small number of processed foods.

When following the keto diet, you can eat some fundamental foods that are mainly made from protein and fat such as

  • Meat can be lean or fatty protein
  • Fish and seafood
  • Cheese
  • Avocado
  • Poultry
  • Eggs
  • Nuts and healthy oils
  • Plain greek yogurt
  • Cottage cheese and cream cheese
  • Dark chocolate
  • Unsweetened coffee and tea
  • Low-carb veggies and fruits
  • Asparagus
  • Celery
  • Tomatoes
  • Spinach
  • Mushrooms
  • Cucumber
  • Zucchini
  • Strawberries (only ½ cup per day)
  • Raspberries (only 1 cup per day)

What you should not eat when on keto?

When you are on the keto diet you should stay away from all carbohydrates. This means you should stay away from grains, starchy vegetables, fruits that are high in carbohydrates and low in fiber, sweetened yogurt, juice, honey, or any caloric sweetener, chips, crackers, or any baked goods.

It is easier to follow a list of the foods you can eat and avoid everything that is outside the list. 

What are the risks of doing keto?

According to several studies, the effects of a ketogenic diet over a period of two years are well reported but for more time, it is unknown what health issues it might cause. 

The most common side effects and risks of eating a strict keto diet include

  • Nausea
  • Headache
  • Vomiting
  • Fatigue
  • Dizziness
  • Insomnia
  • Exercise intolerance
  • Constipation

Health repercussions include hepatic steatosis, hypoproteinemia, kidney stones, vitamins, and minerals deficiencies. 

How to safely follow a keto diet?

If you decide to follow the ketogenic diet you need to be instructed by a dietitian or a medical specialist in this type of diet. The two main things to consider when following a keto diet are to know how many calories you are going to intake and how much carbohydrates you are going to intake. 

You need to consume less than 80 grams of carbohydrates aiming to eat no more than 50 grams of carbohydrates per day. Also, you need protein but your main source of calories and energy is going to be fats. 

There are two approaches according to macros distribution. The first one can be 20% of protein, 15% of carbohydrates, and 65% of fats while the second approach is to restrict carbohydrates to no more than 5%, 20% of protein, and 75% of fats. 

This diet is contraindicated in some patients with health issues such as diabetes, pancreatitis, liver failure, fat metabolism disorders, carnitine deficiency, and other health problems. Talk to your doctor before starting the keto diet. 

Follow this link for more information on the ketogenic diet

Conclusion

In this article we are going to answer can I eat pineapple on keto, what is keto, what you can eat on keto, what you should not eat when on keto, what are the risks of doing keto, and how to safely follow a keto diet. 

Citation

https://www.ncbi.nlm.nih.gov/books/NBK499830/

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