Dates and Keto Diet

Diet Description

If you are looking for a diet that can help you lose weight and improve your health, you may have heard of dates and keto diet. This is a diet that is very high in fat, moderate in protein, and very low in carbohydrates. 

The idea behind this diet is to make your body use fat as its main source of energy, instead of carbs. When you eat fewer carbs, your body enters a metabolic state called ketosis. In ketosis, your body breaks down fat into molecules called ketones, which are used to fuel your cells. 

But what about dates and keto diet? Can you eat dates on this diet, or are they too high in carbs? Dates are sweet fruits that have many health benefits, but they also contain a lot of natural sugars. In this article, we will explore the relationship between dates and keto diet, and whether you can enjoy them without compromising your ketosis.

Diet Purpose​

The keto diet is traditionally used to help treat epileptic seizures. It may also be effective for weight loss and reducing body fat. However, the long term effects are still unknown. New research suggests it may also help improve insulin resistance. However, this relationship is still unclear.

Dates And Keto Diet

The amount of carbohydrate in dates can make it hard to fit into a keto diet. If you plan ahead and work closely with a dietitian, though, it is possible to work them in small amounts.

What to Eat

High fat and low carb foods are allowed on the keto diet. Meat, nuts, seeds, and eggs are all great food options. Low carb produce like berries, avocados, and greens are also keto friendly. Cooking oils and high fat dairy, like cream and cheese, are all allowed on a keto diet as well.

What to Avoid

You must avoid high carb foods like sugar-sweetened items, grains, bread, cereals, and pasta. High carb fruit like bananas and mangoes must also be limited. Dairy, like yogurt and milk, must be consumed in small amounts due to their carb content. 


The ketogenic diet is a low-carb, high-fat diet that can help you lose weight and improve your health. To start the keto diet, you need to:

  • Plan your meals ahead of time using online tools like [Wholesome Yum] or [Diet Doctor] to find keto-friendly recipes and meal plans .
  • Track your macros (carbs, protein, and fat) and ketones (the molecules that your body produces when it burns fat) using apps. You want to keep your carbs very low, your protein moderate, and your fat high. You also want to measure your ketone levels to make sure you’re in ketosis, which is the state where your body uses fat and ketones for energy instead of glucose.
  • Drink plenty of water and electrolytes (sodium, potassium, magnesium, and calcium) to prevent dehydration, headaches, fatigue, and muscle cramps. You can use salt, lemon juice, bone broth, or keto-friendly sports drinks to replenish your electrolytes
  • Eat a variety of foods that are low in carbs and high in fat, such as meat, poultry, fish, eggs, leafy greens, non-starchy veggies, salads, healthy fats, low-carb fruits like dates, dairy products, and keto-friendly snacks .
  • Enjoy the benefits of keto, such as weight loss, blood sugar control, brain health, and disease prevention .


The ketogenic diet was developed as a good treatment for those with epileptic seizures. They were commonly used by those that don’t respond well to medication. The usefulness for weight loss is still debated. This is largely because it limits nutrient dense foods like whole grains.

Written by:
Leah Goebel, RDN
Registered Dietitian



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