If your caloric intake was 1,000 calories a day, your macro breakdown would be somewhere around 13g carbs (5%), 75g protein (30%) and 72g fats (65%).įats have several physiological functions, including aiding in the formation of cell membranes and comprising other structural and functional components of our body. To alter the Keto Diet to be more bariatric friendly though, you would need to change your ratios to consume more protein. To begin in understanding your macronutrient breakdown on the keto diet, you need to first know the “classic” or “standard” ketogenic diet macro breakdown which contains around 70% to 80+% of total calories from fat, 10% to 15% from protein (more liberal keto diets sometimes will have 20% to 25% kcals from protein), and 5% to 10% (or less) from carbohydrates. For example, for someone eating a 1,000 calorie/day diet containing 40g of protein (160 calories), this would mean that 8% of their daily intake is coming from protein. Macros provide the bulk of our body’s energy, and all of the food we consume contains some relative percent of each. We often express dietary macros in terms of what percentage of total caloric consumption they provide. "The term 'net carbs' is a made up marketing term that has no formal regulatory definition," explains Taub-Dix.Macronutrients (“macros” for short) are the components of food that we consume in large quantities that provide energy in the form of calories-fat, protein, and carbohydrates. "It is also a rich source of the antioxidants lycopene and beta-carotene." (Lycopene has been linked to reducing risks of heart disease and certain types of cancer.)įYI: Some proponents of keto will tell you to track "net carbs" (essentially total carbohydrates minus dietary fiber) but that term isn't used by the Food and Drug Administration or recognized by American Diabetes Association. That's good news since "watermelon’s high-water concentration can play a positive role in hydration, especially in these warmer months," says Schmidt. So, yes, you can probably eat watermelon on keto, so long as you keep track of how many carbs you're consuming from it, and how those carbs factor into your total carb intake for the day. One cup of diced watermelon will provide 11.5 grams of total carbohydrates. To determine if any fruit (or food for that matter) is "allowed" on the keto diet, consider how many carbs are in a reasonable serving. So can you eat watermelon on keto? We asked dietitians for the 411. "Potassium can support heart health and fiber is essential to support gut health while also stabilizing blood sugar levels."Īnd with summer just around the corner, you may be curious if its star fruit, watermelon, is keto-friendly. "Most Americans don’t get enough fiber or potassium their diets as it is," adds Taub-Dix. "It has nothing to do with their nutritional value."īut completely eliminating fruit may come with negative nutrition and health side effects since it can be a good source of fiber and potassium, and also benefits overall gut health. "The reason why some fruits are permitted, and others are not, is purely on the basis of their carbohydrate content," says Taub-Dix. This tends to be a hot topic on the keto diet since some types aren't deemed keto-friendly. "They even cut out healthy, valuable carbs, like beans, that don’t contribute added sugar but do contribute a wealth of nutrients." Can you eat fruit on the keto diet at all? "Just to put that in perspective, a small fruit provides around 15 grams of carbohydrates, and a cup of cooked pasta around 30 grams," says Taub-Dix.įYI: Sugar is a type of carb, but "keto followers strictly slash carb content, without necessarily distinguishing between natural sugars (from fruit) and added sugar (from the sugar bowl)," says Taub-Dix. This pretty much means consuming no more than 20 to 50 grams of carbs per day. The keto diet consists of around 75 percent fat, moderate protein at around 20 percent and a severely restrictive carbohydrate intake weighing in at around 5 to 10 percent, says Bonnie Taub-Dix, RDN, creator of and author of Read It Before You Eat It : Taking You from Label to Table. Tara Schmidt, MEd, LD, is the lead registered dietitian for the New Mayo Clinic Diet.īonnie Taub-Dix, RDN, is the creator of and author of Read It Before You Eat It: Taking You from Label to Table. "Clinically, a percent of total calories or a ratio of fat to protein and carbohydrates is used, as calorie needs (each gram of carbohydrate has four calories) are dependent on age, sex, height, and weight." "Although there are a variety of versions of the diet, they are all low in carbohydrates most often less than 50 grams per day," explains Schmidt. Play icon The triangle icon that indicates to play
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