First How Much Fruit?
Dr. Phinney, MD, PhD says, how much fruit you can have on a Ketogenic Diet depends on what the person’s goals are and if somebody is not diabetic but has some degree of underlying insulin resistant and they’re overweight and they want to lose weight.
Being adapted to nutritional ketosis we call keto adaptation, the keto adaptation process gives your body permission to burn fat at twice the rate that if you’re not keto adapted.
So adding in the fruit, if it takes you out of nutritional ketosis, it basically revokes your permission to burn fat at the higher rate. You can still lose weight by restricting but it’s it typically is harder to do.
So it really depends on the person’s goals but if that person has achieved the weight they want to get to and they want to add melon and avocado and tomatoes in greater quantities, because we called those berry fruit even though they’re not all berries. If you’re holding your weight stable and you’re healthy and you’re blood parameters are good, add them in. But it has to be individualized. It can’t be cookie cutter per say, well it at eight months you can add in a cup of blueberries. No, we can’t say that. Four ounces of blueberries is 14 Net Carbs, for some it may be enough to take them out of ketosis.
A highly recommended free keto-app is Carb Manager. Here is the link https://www.carbmanager.com/
Dr. Hallberg, DO, MS says our goal is we want to help each and every person find their personal carbohydrate tolerance. In the same person even their personal carbohydrate tolerance may be different at point A than it is for point B once they’ve gotten healthier. But it’s figuring that out when you start and then maybe when you’re in transitioning into long-term success, it is so important to work with a coach. Source: Stephen Phinney, MD, PhD and Dr. Hallberg, DO, MS on how much fruit you can have on a ketogenic diet? https://www.youtube.com/watch?v=T07gsNTcXKA
Want to learn more about the Ketogenic diet? Please read the book written by Drs. Phinney, MD, PhD and Volek PhD, RD, The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable https://www.amazon.ca/Art-Science-Low-Carbohydrate-Living/dp/0983490708
Second When To Eat Fruit?
What about combing fruit with other food?According to Dr. Natasha Campbell-McBride, MD, MMedSci (neurology), MMedSci (human nutrition), who developed the GAPS (Gut and Psychology/Physiology Syndrome) Diet says, it is not a good idea to have raw fruit with vegetables as a fruit may interfere with the digestion of meats. The fruits that do combine with meats fairly well our lemons, fresh lemon juice, avocado and sour taste in varieties of apple. Fruit should be ripe, as unripe fruit has too much starch. For example, bananas have to have brown spots on their skins. Almost all fruit and vegetables contain minute amounts of starch, which is not an issue for the majority (even for people with damaged gut), but all really starchy foods are out of the GAPS Diet. Source: Page 135 of her book.
Raymond Francis D.Sc., M.Sc., RNC has been called a “brilliant advanced thinker” and has been cited as “one of the few scientists who has achieved a breakthrough understanding of health and disease.” https://raymondfrancisauthor.com/raymond-francis/
Raymond has this to say about combing fruit with other foods. Fruit has special digestive requirements and should be eaten alone. Fruit is easy to digest and is meant to pass through the digestive system quickly. If not, such as when combined with protein or starch, the fruit sugar ferments in the stomach, often manifested by bloating and gas. If sweet and acid fruits are to be eaten together, eat the acid fruits first.
Melons should be eaten alone or combined with other melons because they take even less time to digest than other fruits and should pass quickly through your digestive system in order to prevent sugar fermentation.
Here is a link to his book, Never Be Sick Again, https://www.amazon.com/Never-Be-Sick-Again-Health/dp/1558749543
It is the opinion of this Blogger, that food combing is controversial. But I am not going to risk bloating and gas, so I am going to eat my fruit by itself and on an empty stomach.
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