Is Watermelon Keto Friendly?

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A ketogenic approach to nutrition uses a percentage of high fat, medium protein and low carbohydrate combinations to formulate a workable meal plan. The keto diet is designed to help people who want to reach a healthy weight push past their plateaus and reach the weight-loss goals they’ve set. Continuing the diet can also help you maintain your weight once your goal is reached.

There are so many foods that don’t work with the keto diet, though, that you must be extra vigilant about what you put in your body. Fruit lovers may initially find commitment to this diet daunting. While watermelon isn’t forbidden, you must be careful about how you include it. Here are 10 practices you should make a part of your regular routine if you want to incorporate watermelon into your ketogenic diet.

1. Watch Carb Percentages

The main challenge with eating watermelon on the keto diet is that it (like most fruits) gets most of its calories from carbohydrates. You should strive to keep your daily carb intake between 5-10% of your total calories. According to the Harvard School of Public Health, this translates into approximately 40 grams of carbs for a 2000-calorie diet.

The good news is that, if watermelon is your favorite fruit, you don’t have to eliminate it. You do, however, want to control your portion sizes. A medium wedge of watermelon contains about 21 grams of carbohydrates, which accounts for half your daily allowance. Eating a smaller amount can satisfy your craving for it and ensure that it doesn’t derail your diet.

Watermelon

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