Good examples of carb keto diet foods:
- Green Beans
- Bell peppers
- Brussels sprouts
Protein (10-20% of calories)
Approximate grams of carbs per day based on a 2,000-calorie diet: 70
Protein is essential to build muscle cells and burn calories. Eat too much or too little of it as part of your keto diet food plan and you’ll end up sabotaging your goals.
In the absence of carbs and protein, for instance, if you’re sticking to the very low-carb quota of keto and eating more fat and less protein than recommended, your body will turn to muscle tissue as fuel. This, in turn, will lower your overall muscle mass and the number of calories you burn at rest.
Overdose on protein (following this macronutrient breakdown, that would equate to anything above and beyond one six-ounce steak and one four-ounce chicken breast) and you’ll put undue strain on your kidneys. Plus, your body will convert the excess protein to carbohydrates for fuel. That’s the exact opposite goal of the keto diet.
Shoot for around 15% of calories from high-fat protein sources like those below. Some, such as Greek yogurt, eggs, and cheese, provide important vitamins to keep your hair, eyes, and immune system strong.
“While processed meats like sausage and bacon are technically permitted on the keto diet, I’d recommend to limiting them since they’re high in sodium,” Hyman says.
Good examples of protein keto diet foods:
- Chicken, dark meat if possible
- Turkey, dark meat if possible
- Natural cheeses
- Unsweetened, whole milk plain Greek yogurt
- Whole milk ricotta cheese
- Whole milk cottage cheese